Beyond the Whiteboard – Page 437

Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!

(Photos by Rob W.)

Thanksgiving Week Schedule:

Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
Friday 11/28: 0930 and 1030 Classes only!
All other days/classes will follow our normal schedule

CrossFit Invitational Live Event Archive

Results

Results cont

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

For time:
10 Front Squats (205#/145#)
20 Knees To Elbows
30 Box Jumps (30″/24″)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#), (10/9 ft)
* Clean bar from ground

BTWB

Thanksgiving Week Schedule:

Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
Friday 11/28: 0930 and 1030 Classes only!
All other days/classes will follow our normal schedule

Watch this video for tomorrow’s workout and bring your tall socks/shin sleeves.
Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Results

Results cont

Snatch 1-1-1-1-1 & Happy Birthday Jules, Genevieve, and Cyrus!

Snatch 1-1-1-1-1

* Full Squat

BTWB

Happy Birthday x 3!

3 rounds for time of:
Run 400 m
10 Squat Snatch (135#/95#)

6 rounds for time of:
Run 200 m
5 Squat Snatch (135#/95#)

* Choose either 3 round or 6 round version. Run distance and full snatch reps total the same. Choose the one you feel you can complete faster.

BTWB

Results

Results cont

Lifting: Push Press and Split Jerks & Chipper: Row (calories), Double Unders, OH Walking Lunge With Plates, Burpees, HSPU and Pull-ups

Lifting: Push Press and Split Jerks

Push Press 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
* Perform as a complex 1 PP + 1 SJ. Sub Push Jerk if needed.

BTWB

Chipper: Row (calories), Double Unders, Overhead Walking Lunge With Plates, Burpees, HSPU and Pull-ups

For time:
60 Row (calories)
50 Double Unders
40 Overhead Walking Lunge With Plates (45#/25#)
30 Burpees to Bumper Plate (45#/25#)
20 Handstand Push-ups
10 Strict Pull-ups

BTWB

Congrats to Joe W. for achieving his 100th WOD tonight and earning that 100th WOD Club T!

Men’s 105kg division record setting highlights at the 2014 World Championships.

Results

Result cont

Snatch 1-1-1-1-1 & Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
25 minutes to snatch

BTWB

Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

As a Team of 2 complete for time:

24 Muscle-ups
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
* Break up MU and Snatch (full) reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.

BTWB

Advanced RX Class and the Main Class workouts were both team WOD’s yesterday, inspired by one of the recent CrossFit Invitational events between the four world teams of USA, Canada, Europe and Australia.

Rob S. and Jules competed as a team in the Dynamic Duo Throwdown at Kitsap CrossFit yesterday and finished 9th place out of 26 teams! Congrats!

Here is incredible footage in slow motion of Rich Froning’s 305 lb. Snatch at the CrossFit Invitational.
(Photo by Rob W.)
Results

Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power Snatches

As a Team of 2 complete for time:

48 Chest-to-bar Pull-ups
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
* Break up C2B and PS reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.

BTWB

(Photo by Rob W.)

Results

2 RFT: Rows, Thrusters, Burpees and Push Up (Rings)

2 rounds for time of:
Row 1000m
30 Thrusters, 75/55 lbs
20 Burpees
10 Push Up (Rings)

BTWB

Results

Results cont.

Ring dips with Chris Spealler and Matt Chan – [video]

Congrats to Genevieve for her 250th hard earned WOD! We love seeing people set goals, hit a milestone and celebrate it together.

Back Squat 6-6-6-6 & AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Back Squat 6-6-6-6

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

BTWB

AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Complete as many rounds as possible in 7 mins of:
12 Hang Power Cleans, 135/95 lbs
10 Back Squats, 135/95 lbs
8 Shoulder-to-Overheads, 135/95 lbs
Use one bar. Clean from floor.

BTWB

This week we launched our brand new website that I have been working with Joe W. on for a few months that not only is using a completely different website platform but still retains ALL of the content we have published on our old site for the past 5 1/2 years! One of the requirements of migrating to an updated web platform was to not lose our gym history (i.e. each of our daily posts) that I have logged for the past 2000 plus days. In addition to that, I wanted to ensure we still had a site that was accessible for members to share results and announcements, coaching tips, and media content while also providing an updated and richer experience for the new visitor who is considering joining or starting CrossFit.

Joe helped to migrate data and content, set up the templates, build the look and feel, and train me on how to use it. He custom wrote code that was able to make this possible and extract every single photo, results page and link I wanted. His expertise was beyond a Godsend, as I had been toying with launching a new website for 2 plus years but kept hitting walls with web developers when I laid out my requirements of extracting all the data from our old platform while still enabling new features.

Some of the new site features:

Auto import of the daily WOD posted directly from beyondthewhiteboard.com (the site I use for doing our gym programming and also tracking results)
Built in contact form for new/prospective clients
Landing page and Photo gallery that shows off the high quality images of our gym and athletes taken by our resident photographer Rob Wilson and our less than high quality but still visually appealing images taken by Michelle and myself of the daily workout
Organized menu and sub-menu for navigation
Testimonials
Easy to read Class Schedule

Big thanks to both Joe and also to Rob W. for the photography used to get the site stocked with eye-catching pictures that tell the story of our gym and community. Hope you enjoy it and if you have any feedback please let us know!
“Zach Forrest: ‘CrossFit Is My Future’” – CrossFit Journal [video]
Results