Category: CF Games

Fly By Friday

Skills WOD:

3-3-3-3-3
Weighted Strict Pull-ups

Conditioning WOD:

As Many Rounds As Possible in 20 Minutes of:

15 Hang Power Cleans (115#/75#)
12 Ring Dips
21 AbMat Sit-ups

Results

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HPC_Josh

Today the gym got a good view of the Boeing Classic Fly By for anyone who came before the 1130 class.

Attention SATURDAY 8/23 Classes:

Please do not park in the parking lot as they are painting and re-striping the spots. Please park out on Center ST or across the street in the Space Labs lot.

Once the lot is repainted please do not park in any spaces that are labelled as “Reserved”.

Events:

Peter and Allison shared this upcoming Round the Rock Stand Up Paddleboarding event that sounds like a blast:

There is even a Team Relay of 4 people (one woman minimum per team) where each person must SUP 1 mile and tag their partner.

“A great event for those of you wanting to check out SUP. Free board & gear demos, beer garden, live music, and we’ll be cheering for Peter on the race around Mercer Island. Sunday, September 7th at Seward Park.”

First CrossFit Team Series Workout Announced

Team Series Update: August 22, 2014

Pull/Push Intervals

Strength WOD:

1RM
High Snatch (Full Squat; Mid-hang)

Conditioning WOD:

For time:

5 Rounds of max reps of each of the following exercises:

1 Minute of Row for Calories
30 Seconds Rest 
1 Minute of Push-ups
30 Seconds Rest 

* The clock does not reset or stop between exercises. Three-minute round of max reps per exercise. On call of “rotate”, the athletes must move to next station immediately for best score. 

** Score total reps/calories per round.

Results

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Max Cal

Lots of red ink and bell ringing means a PR kind of day! The PR’s weren’t just in weight lifted either; as many made the smart decision to focus on technique over load (always the right move) and saw noticeable improvement. Put the emphasis on drilling mechanics and the PR’s will keep coming.

Max Push-ups

From the Update Studio: Top Moments of 2014

Chris Spealler Story

Sub-3 Minutes: Team Rogue Fitness Red 

Happy Birthday Jill!

Strength WOD:

15 Minutes to Establish a 2RM:
Front Squat

Conditioning WOD:

As Many Rounds As Possible in 25 Minutes of:

800m Run
30 Kettlebell Swings (70#/53#) 
30 Pull-ups

Results

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Happy birthday to Jill!

Jill_FS 

If you want to know why I have never programmed the benchmark “Eva” for the entire gym then just imagine doing 5 rounds of today’s WOD. It’s horrible, takes forever, wrecks the hands, and really ruins you for the rest of the week. Not good training.

The ALS Ice Bucket Challenge has spread to many in our community. Apparently the best place to accept the challenge is outside after a long workout. Today saw many bucket-fulls and these pics capture only about half of the people who took the plunge. Good times for a good cause! (Don’t forget to donate)

     ALS Challenge_Emma ALS Challenge_Jules ALS Challenge_Lynn and Jenna

Annie Thorisdottir moves to New York to become a head trainer at a new affiliate:

Your New CrossFit Trainer? Just the Fittest Woman On the Planet. wellandgood.com

CrossFit gets more media coverage with really bad interviewers and demonstrations:

Annie T. Interview on the New York News

The World’s Fittest Man and Woman? foxnews.com

"Air Force WOD", "Top Gun" and a Team Version

Main Class:

Partner up and go for time: 

* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:

40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat

(30 minute time cap)

* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work. 
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep. 

Advanced RX Class:

Strength WOD: 

1-1-1-1-1
Clean & Jerk

* Full or Power; Split or Push

Conditioning WOD:

“Air Force WOD”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps. 

Or “Top Gun”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (135#/95# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps. 

Results

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SDHP_Team Air Force

Congrats to the latest OnRamp group! Be sure to introduce yourself to Shay, Pavan, Josh, Mike and Chris. 

Top Gun WOD Demo: Graham Holmberg

Dmity Klokov: 1st King Kong WOD

From the Update Studio: Jason Khalipa retires from individual CrossFit Games competition.

Climb Down, Climb Up

Strength WOD:

1-1-1
Clean (Full Squat)

Conditioning WOD:

For time:

7 Squat Cleans (185#/135#)
1 Deficit Handstand Push Up (Deficit 4″/2″)
6 Squat Cleans 
2 Deficit Handstand Push Ups
5 Squat Cleans
3 Deficit Handstand Push Ups
4 Squat Cleans
4 Deficit Handstand Push Ups
3 Squat Cleans
5 Deficit Handstand Push Ups
2 Squat Cleans
6 Deficit Handstand Push Ups
1 Squat Clean
7 Deficit Handstand Push Ups

Results

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Great “Finish”!

Finish_Jules

HSPU_Rob S

Congrats on the clean PR’s today!

Masters of Fitness

Jack Osbourne: High Fat Low-Carb Ketogenic Paleo Diet Helps Multiple Sclerosis examiner.com

Triple Double

Strength WOD:

Every 1 minute for 10 minutes complete:
2 Snatch (Full)
(Choose load; re-grip)

Conditioning WOD:

Scaled version of the “Triple 3 Event” at the 2014 Games: Triple Double

For time:

1000m Row
100 Double-Unders
1 Mile Run

Results

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DU_Silhouette

In our gym we don’t allow for “AbMat piles” when scaling the HSPU. Those train virtually nothing. The pike off box HSPU, floor pike push-up, or strict dumbbell or kettlebell strict press are a better alternative and will develop the strength and range of motion required.

Scaling the Handstand Push-up Norcal CrossFit

Snatch_Kelby

Are you ready for the CrossFit Team Series beginning on 8/28? Make a 4 person team (2 men and 2 women) and register either as RX or Scaled or Masters. Cost is $100 per team. There are three team workouts that will be announced on 8/28, 9/18, 10/9. Each team will need to have a judge and complete the WOD together and post their score for validation by the deadline (similar to the Open). Our plan is to use Saturday as the main day to run team’s through but will adjust as necessary. Right now there are 2-3 teams in the works and I would love to see some more (especially scaled teams). Read up for all the info below.

Registration Open for CrossFit Team Series

Dave Castro on the CrossFit Team Series

News:

The Fittest Woman On Earth On Why Strong Is the New Skinny fitsugar.com

Rich Froning Signs Multi-year Contract With Reebok wodlounge.com 

Mad Max

Skills WOD:

3-3-3-3-3
Strict Chest-to-Bar Pull-ups or Strict Pull-ups

Conditioning:

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Handstand Push-ups
9 Ball Slams (30#/20#)

Rest 1 minute. Repeat for 5 Cycles. 

Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds.

Checkout:

Max Reps In 6 Minutes of:

800m Run
Max Effort Muscle-ups in remaining time

* Scale to max Ring Dips

Results

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HSPU

Congrats to Kris and Sam E. for getting their first muscle-ups today! Like the first pull-up that’s a milestone every CrossFitter remembers. Also thanks to Coach Lindsay for having a fun “Rowling” competition post workout tonight.

Tomorrow normal class times. Both classes will do the partner Hero WOD “31 Heroes”.

Worth watching: Highlights from the 2014 Reebok CrossFit Games

Interested in the CF Team Series?  Then start planning, read up and make a team! The more teams the merrier for SRCF.

Registration Open for CrossFit Team Series

Extended Sub-3 Minutes: Team Rogue Fitness Black

Rowing "Annie"

Strength WOD:

Every 1 minute for 6 minutes complete:
1 Power Clean + 3 Front Squats
(Use 70% of your 1RM)

Conditioning WOD:

For time:

500m Row
50 Double-Unders
50 AbMAt Sit-ups
400m Row 
40 Double-Unders
40 AbMAt Sit-ups
300m Row
30 Double-Unders
30 AbMAt Sit-ups
200m Row 
20 Double-Unders
20 AbMAt Sit-ups
100m Row 
10 Double-Unders
10 AbMat Sit-ups

Results

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(Nadia apparently loved the music last night)

Front Squat Complex

Rowing Annie

On the Shoulders of Giants – CrossFit Journal [article]

Events: 

31Heroes Team WOD is Saturday 8/9!

Our annual participation in the 31Heroes Memorial Team WOD will be this Saturday, August 9th at 9:30am. We will run waves for both the main class and the advanced class at 10:45am. This is a team workout with a partner. You will get one bar and one box per team so no mixed teams. This is a fun and very challenging team workout in honor of our fallen heroes. Please see the link above for more details on why this memorial workout exists.

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

SNORIDGE CROSSFIT