Author: Squatch

Cretus Ex Duellum Competition

This past weekend Coach Mark and Coach Moe both competed in the Cretus Ex Duellem (also referred to as the Pre-Open) at Lynnwood CrossFit and represented SRCF!

Moe and Mark

Coach Moe competed in the Women’s Open category and placed 8th overall out of 20. Coach Mark competed in the Men’s Firebreather category and just missed the podium with a 4th place finish out of 23. He also won the final WOD in a tense race to the end and was only 1 of 4 who were able to get off the ropes/rings course and onto the hammer/keiser sled portion.

Both categories were highly competitive and had some very unique WOD’s. Our two coaches made Team Squatch proud with some hard ass effort and awesome results! For those who made it out to cheer them on know that both Mark and Moe were very grateful for your support.  

Monkey Mark Moe DL

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 11th Annual 29th Birthday and Cathy’s 13th Annual 29th Birthday!

3 Rounds for Time:
400m Run 
11 Thrusters (115#/75#)
23 Burpees
29 Kettlebell Swings (53#/35#) 

Results

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Quote of the Day: “Water can flow, or it can crash. Be water, my friend.” ~ Bruce Lee

Happy birthday Cathy and Michelle!

Cathy  Michelle

This year we slightly modified this brutal birthday gasser. We took the burpees to 23 and made the KB Swings 29 reps for their annual 29th birthday. That makes this WOD one where you can push to keep moving through in less sets which drives up the intensity.

Notes:

6pm this Friday upstairs for Q&A with those planning to compete in the CF Games Open.

7pm this Friday we will have 1 spot open (4 taken) to run through the Advanced RX Test.

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

 “Ramping up for the 2012 Reebok CrossFit Games, athletes of the North West Region are ready to prove that the “Sport of Fitness” is anything but soft and the competition this year will be as fierce as years past.”

My Demon Bells have arrived:

Demon Bells

Here are the rules on these:

  1. These kettlebells are SIGNIFICANTLY more expensive than a typical kettlebell. 
  2. They are 1st run in what might potentially be only a 1 run casting.
  3. I ordered these as a set (of four – Michelle’s and Ashey’s aren’t here yet) almost a year ago and have been waiting for them to be made.
  4. They weigh the same as their 1.5 pood (54#) and 2 pood (72#) counterparts that we have plenty of. Use those first.
  5. Although these are kettlebells they are also “works of art” and should be treated as such. 
  6. You may use them only if you can demonstrate a kettlebell swing at that weight with great control and technique.
  7. They will NOT ever go outside unless I bring them out.
  8. They will NOT be dropped or banged into shit. If they are dropped (or banged into other kb’s, bars, racks, etc.) it is a 100% guarantee that the penalty will either be 500 burpees or 5 straight WOD’s of 100 burpees. Please respect and treat the equipment in the gym the same way you would expect others to treat your belongings!

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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Team Trevor

In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Matt_Pull-ups

 Notes:

Power is back and classes are back to regular schedule.

Day 5 of the burpee challenge! Drop and knock them out!

Day 16 of the Stop the Slop Challenge. Who is still in the Whole30 with NO cheats? We managed to make it through the ice storm and power outage with no issues. The rest is downhill. If you have stopped or jumped off the wagon for a few faileo pit stops then saddle up and finish the rest of the way!

Read: “Whole30 Success Story: Jenn L.” by Whole9

With all the time off resting and relaxing you should be ready to hit the box. We have three birthday WOD’s this week starting with Monday. You’ve been warned!

Pillow Pet

Snowmageddon Update:

We will have Saturday OnRamp and classes even if power is out. We will open the door for light so dress appropriately!

Friday PM classes cancelled with no power as it is way too dark in there after 4pm with the door open. (I checked yesterday)

Cross your fingers for PSE to fix power lines for time!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes: 
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#) 

Results

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Rona_Pike Jason_K2E

Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Better Than Yesterday

5 Rounds for Time of:

Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds

Checkout WOD:

For Time:
1000m Row
150 Double-Unders 
50 Box Jumps (24″/20″) 

Results

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Debra powering through double-unders:

DU Ready_Deb

Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.

CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.

Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.

Read: “Truth, Or Lies? | Having Words With Lisbeth” by lisbethdarsh.tumblr.com
What is CrossFit?

   

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