Beyond the Whiteboard – Page 347

For time:
27 Wall Balls (20#/14#)
27 Burpees
Run 200m
21 Wall Balls
21 Burpees
Run 200m
15 Wall Balls
15 Burpees
Run 200m
9 Wall Balls
9 Burpees
Run 200m

BTWB

Someone didn’t get the #tanktoptwinsiesmemo

Photo by @robcwilson
Today was the first time ever that ALL OnRamp grads came to class on the very first day since they completed their OnRamp! 8 first timers in the gym, be sure to introduce yourself and make them feel welcome.
Yesterday we had our SRCF Potluck Picnic and 43 people and plenty of kids and pups were onhand to grill and play Volleyball, Spike Ball, and plenty of other games all afternoon. The turnout was great and we are hoping to coordinate another weekend before the sun is gone. Stay tuned and we will hope to do it again in September.
Events:
This November we will snatch, clean and jerk, and workout. You know, what we do every week. Plan on participating in the CrossFit Liftoff:
2016 CrossFit Liftoff Powered by Rogue
Results
Results cont

Shoulder Press 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Team WOD: 31 Heroes

Team WOD:

“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate (or Sandbag) Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.

BTWB
Photo by @robcwilson
Today was our 6th annual 31Heroes workout as a gym. Thanks to all you who came in to do this memorial workout!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Events:

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is tomorrow (Sunday) at 3pm!

What: SRCF Summer Potluck BBQ
When: August 14th (Sunday) at 3 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge
We are using the picnic shelter and grills (we will have charcoal)
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)

BTWB

Checkout: Mini Flight Simulator

Double Unders 5-10-15-20-25-30-25-20-15-10-5

Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.

BTWB

Photo by @robcwilson

Results

Results cont

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs

BTWB

Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

Weighted Pull-up 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows

BTWB

FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

For time:
Run 400m
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
Run 400m
12 Handstand Push-ups
12 Ring Dips
12 Push-ups
Run 400m
9 Handstand Push-ups
9 Ring Dips
9 Push-ups

BTWB

Photo by @robcwilson

Good luck to all those competing this weekend (Peter, Adam, Eva as individuals and Jules, Reid, and Rob W. on a team) at the Elysian Games!

Events:

Saturday 8/13: 31Heroes Team Workout

Click the link to read more about this WOD
Only one class at 9:30 and we will run waves to accommodate everyone
If you are planning on climbing ropes bring tall socks or a sleeve

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is this Sunday at 3pm!

What: SRCF Summer Potluck BBQ
When: August 14th (Sunday) at 3 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge
We are using the picnic shelter and grills (we will have charcoal)
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Results cont

Weighted Pull-up 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows

BTWB

Lifting: Snatch and Hang Snatch (Full) & AMRAP 20 min: Power Snatch Ladder and Runs

Lifting: Snatch and Hang Snatch (Full)

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Full Squat. Regrip allowed between lifts. 1 Snatch (squat) + 1 Hang Snatch (squat)

BTWB

AMRAP 20 min: Power Snatch Ladder and Runs

In 20 mins do:
30 Power Snatches (75#/55#)
Run 400m
20 Power Snatches (95#/65#)
Run 400m
10 Power Snatches (135#/95#)
Run 400m
then in the remaining time, AMRAP of:
Max Rep Power Snatch (165#/105#)

Score is max reps at final load of Power Snatch.

BTWB

Photo by @robcwilson

Tia-Clair Toomey represented Australia as their only female weightlifter in the 58kg class this week and finished in 14th with a very respectable total. Her final C&J was a narrow miss that would have been 5kg higher and tied the Australian record at that weight. This came only weeks after finishing in 2nd place for the second consecutive year at the CrossFit Games. Tia found weightlifting through CrossFit only a few years ago. This is nothing short of amazing.

Then some jacka$$ “sports journalist” wrote some trash (that I didn’t fully read) criticizing her performance both at the Olympics and the CrossFit Games as well. The below article is a great rebuttal to the ignorance displayed by this “writer”. What’s more amusing is if this writer took the time he would discover many current and former CrossFit athletes are competitive weightlifters both on the Olympic stage and their respective national stage. Take Morghan King (who just set the American record at the Olympics for her weight class) and Mattie Rogers (1st team alternate) for USA who both were CrossFitters prior to transitioning fully to weightlifting. Or Chad Vaughn and Mat Fraser who were weightlifters for our national team that are now CrossFit athletes. Their are plenty of others who are/were CrossFitters now in the Olympic Lifting community. The Chinese National Weightlifting Team trains using many gymnastics elements which the writer termed as “bizarre”. Functional fitness is a benefit for all manner of sports, to think otherwise is simply “bizarre”.

Don’t Like Toomey’s Total? Then Beat Her CrossFit Journal

Events:

Saturday 8/13: 31Heroes Team Workout

Click the link to read more about this WOD
Only one class at 9:30 and we will run waves to accommodate everyone

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is moved to this Sunday at 3pm!

What: SRCF Summer Potluck BBQ
When: August 14th (Sunday) at 3 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge
We are using the picnic shelter and grills (we will have charcoal)
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Results cont