Community. Coaching. Caring. Since 2009.
Skills WOD:
5-5-5-5-5
Handstand Push-up
or
Handstand Push-up progression, holds, and practice
Conditioning WOD:
3 Rounds for time of:
10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#)
50 Double-Unders
Results
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Do Great Individuals Make Great Teams?
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Snatch + 1 Hang Snatch (Choose Load)
Conditioning WOD:
Complete AMRAP for 10 Minutes of:
30 Lateral Burpee (Over Barbell)
20 Overhead Squat (95#/15#) ll)
10 Strict Pull-ups
Results
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Camille Leblanc-Bazinet, Amanda at 135 lb. – [video]
Strength WOD:
3-3-2-2-1-1-1
Snatch (Squat)
* Touch and Go
Conditioning:
3 Rounds for time of:
400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups
Results
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On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School. If you want to attend then details are here for the event. Mark has also left an envelope at the box on the front counter for anyone wanting to donate and he will deliver it on Saturday.
CrossFit Invitational Is Coming
Rich Froning’s Plan for Redemption
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load)
Conditioning WOD:
18-15-12-9-6 Reps of each for time:
Up and Over Box Jump (24″/20″)
Deadlift (185#/135#)
Hand Release Push-ups
Results
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Our annual SRCF costume-required “Frankenchipper” is this Saturday! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.
Make sure you have your costume ready. First wave is at 9:30am. We will run however many waves we need to get all of you through. No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume!
Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm. Get your costumes and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.
Note: There is no 10/25 Saturday Advanced RX class
Deadlift Tip:
Neutral Neck (L) vs. Neck Extension (R)
Keep your neck neutral like the left side picture when deadlifting (think chin to chest).
The Easiest Fitness Level Workouts www.beyondthewhiteboard.com
Jason Khalipa on Representing the USA
Strength WOD:
2-2-2-2-2
Back Squat
Conditioning WOD:
21-15-9 Reps of each for time:
Back Squats (135#/95#)
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)
Optional Checkout:
Max Reps Strict Handstand Push-ups
Results
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Lots of back squat PR’s AND some strict handstand push-up PR’s today!
The Frankenchipper is coming. Make sure you have your costume ready for our annual Halloween costume WOD next Saturday 10/25 at 9:30am. We will run waves and get all of you monsters, zombies, superheroes, villains, and other assorted characters through.
As the Winter/Fall season is upon us the box will be getting colder. The cooler weather keeps the door closed more often so the “funk factor” will be on the rise. To help prevent being a contributor to the “funk” here is a reminder to everyone to do a “sniff test” before you leave for the gym/change clothes and to put deodorant on whether you pass the test or not. This will help make sure the box smells like roses while we work out. That way you can raise your barbell if you’re SURE!
Team Reebok East Wins CrossFit Team Series
Week 3 with Rogue Red and Rogue Black
New sign is up!
Strength WOD:
* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.
For Load:
15-12-9
Power Clean and Jerk
Rules:
Conditioning WOD:
42 Air Squats
21 Hollow Rocks
30 Air Squats
15 Hollow Rocks
18 Air Squats
9 Hollow Rocks
Results
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Photo by Rob W.
This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel”. It became “Gwen” and has always been a strength workout where the goal is to pick a load, stay unbroken and touch and go off the floor. Resting as much as possible between sets allows you to attack each subsequent set at 12 and 9 unbroken reps. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.
Or if you are Frank then you don’t pay attention and you do it for time. No rep…
2014’s Fittest Men are Coming to ESPN
Skills WOD:
3-3-3-3-3
Ring Dip (Weighted)
Conditioning WOD:
4 Rounds for time of:
400m Run
10 Power Cleans (155#/115#)
5 Lateral Burpees (Over Barbell)
Results
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Wonder Twin Powers…Activate!
Week 3 CrossFit Team Series events announced
Team Series is back! For those teams who are completing these, plan to have your WOD’s complete by Monday. If you are entering your score online you will need to complete them by Saturday.
Get ready to Bench Press! We have two more benches now and I will be programming bench press for strength training starting next week. Having a total of 4 benches will allow for small groups of up to 3-4 to rotate through the bench. This will be a great addition to adding variety to our lifts.
Strength WOD:
1-1-1-1-1
Snatch
Conditioning WOD:
Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of:
10 Knees-to-Elbows
10 Burpees
Results
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“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]
Cues for Weightlifting Coaches – CrossFit Journal [article]
Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]
Strength WOD:
1-1-1-1-1
1 High Hang Snatch + 1 Hang Snatch
* Squat
Conditioning:
As Many Rounds As Possible In 7 Minutes of:
10 Toes-to-Bar
20 Ball Slams (30#/20#)
30 Air Squats
Results
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Several teams turned out for the 2nd week of team events that were announced today. The 2RM Bench Press was one of four WOD’s, which is a rare movement to see programmed, especially for a CrossFit competition. Lots of fun by the teams tonight.
Week 2 CrossFit Team Series events announced
October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.
Strength WOD:
1-1-1-1-1
Overhead Squat
Conditioning:
2 Rounds for Time:
400m Run *
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
* (or 500m Row for those who started SRCF with Row)
Results
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Baseline rematch. Today was a chance to visit that first WOD for many of you and use your fitness to measure your progress, move faster, or increase / up the level of scaling to make it harder. Lots of high fives and big accomplishments today.
Over 40: Best Day Ever A look into three days of competition for the Masters Men 40-44 Division at the 2014 Reebok CrossFit Games. Video by Gary Roberts.