FT: Rows and Wall Balls
For time:
Row 1000m
50 Wall Balls(20#/14#)
* Sprint!
BTWB
Cool recap video of week 3 that I had fun filming my three cameo appearances…
Category: Beyond the Whiteboard
Shoulder Press 3-3-3-1-1-1 & 4 RFT: Front Rack Lunges, Burpees and Push Press
4 RFT: Front Rack Lunges, Burpees and Push Press
4 rounds for time of:
10 Front Rack Lunges (95#/65#)
15 Burpees
20 Push Press (95#/65#)
Rest 1 min
Front rack lunge with barbell: Power clean off ground and front rack. Step forward to lunge and push back in place. Alternate legs (5 per leg each round).
BTWB
Murph “All Hands In” photo by @robcwilson
Did you know that Rob W. manages our SnoRidge Instagram? He is officially our media manager. Check out his awesome pics by clicking on the Instagram badge at the bottom of the page.
CF Games:
Sad. Amazing. Inspiring. This was the biggest blow to the Games this past weekend when longtime Games athlete Julie Foucher was injured in the Central Regional on the Over the Box Jumps. This was her last year competing and she was poised for a Regional podium finish after sitting in first place after day 1. What was just unreal was after being injured in event 3 (in which she was well on her way to finishing 1st in that event) Julie stayed in and competed in a walking boot through the weekend in the Handstand Walk, Max Snatch, HSPU/C2B/Row workout, and the the MU Clean ladder. She finished 8th overall. With a BOOT.
Julie Foucher Competes At CrossFit Games In Walking Boot After Injuring Achilles’ Tendon
Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed
4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m
* Sub 4 strict pull-ups for 4 Bar MU each round.
BTWB
Clean pic by @robcwilson
With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.
I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!
18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com
Greg Glassman Interview With Sean Woodland
Team WOD: Push-up (hand release), Deadlifts, Runs
Team WOD: Push-up (hand release), Deadlifts, Runs
In teams of 2 As many rounds as possible in 15 mins of:
6 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
BTWB
Photo by @robcwilson
Regionals are over and the posts are now up. What an amazing weekend at the Tacoma Dome with some seriously razor thin results separating the top athletes and teams! I think I’ll judge again next year.
PRACTICE: Handstands, Handstand Walks
Skills: Handstands, Handstand Walks & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run
5 RFT: Handstand Push Ups, Hang Power Cleans and Runs
5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m
Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Every 1 min for 7 mins: Power Snatch
2 Power Snatches, pick load
Every 1 min for 7 mins.
* Re-grip allowed
AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)
* Scale 1 MU to 2 Strict Pull-ups
Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)
BTWB
Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.
CrossFit Games Update: West Regional Preview
Want to see what Regionals is like? Here are some highlights: “Regionals Week 2 Highlights” – [video]
If you are going here is the Heat schedule and other venue info:
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee
BTWB
The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
CrossFit Games Update: Week 2 Recap
Game of Regionals – Season 7 beyondthewhiteboard.com