Category: CF Games

Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Rope Climbs Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

BTWB

Tommy V

For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

BTWB

FT: Thrusters, Rope Climbs, Thrusters

For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs

* Scale: 2 Supine Climbs to 1 Rope Climb.

RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

BTWB

Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.

What’s New in 2015 games.crossfit.com

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.

Results

Results cont

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

Team Row and HoldSnatch 1-1-1-1-1

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

Power Max

Strength WOD: 

3-3-3-1-1-1
Power Clean

Conditioning WOD:

Complete 10 Rounds for time of:

1 Power Clean (Choose Load)
100m Run
5 Chest-to-Bar Pull-ups

Results

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Power Cleans

On Sunday the CF Invitational between four worldwide teams will be streaming live. USA, Canada, Europe, and Australia will compete across 5 events.  The WOD’s have all been announced: All CrossFit Invitational Events Announced

“Grace” at 315 lbs. for men and 185 lbs. for women?!  “Chad Vaughn’s Challenge” – CrossFit Journal [video]

Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Snatch-day

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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OHS

 

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

Clean Complex

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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Up and Over

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)

DL_ Raquel_neutral neck DL_ Raquel

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

Squat PR's

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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Box Jump_Lou

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!

Signage

"Gwen"

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:

  1. Choose a weight
  2. Touch and Go only at the floor; no dumping (Rest only off the ground)
  3. No Re-grip allowed
  4. Rest as needed in between sets 
  5. Use same load each set to be RX’d

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. 

Gwen_Deb Grip Killer

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

Team Series Final Week

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!

Hand Slap

Max C2B

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.

SNORIDGE CROSSFIT