Category: CF Games

"Stop the Slop" Performance Challenge 2.0 Re-Test

For Time:
400m Run 
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Power Snatch (115#/75#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups 
40 Squats 
400m Run

Results

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Stop the Slop 2.0

We have a Nutrition Challenge winner!  

The Nutrition Challenge winner is Chris Bacon with 6.9% change in bodyweight over the course of the challenge. That’s a change of 16.4 lbs. lost in 30 days! Chris kept his diet clean and pretty strict for 30 days while staying consistent in his workout schedule and it showed! 

The Performance Challenge winner will be announced Wednesday after all make-up’s are complete.

Deadline to make up the Performance WOD is TOMORROW Tuesday 2/25!

The 30 Day Stop the Slop Essay Challenge winner was previously announced and won by Dan L. We will announce the prizes after we complete the WOD re-testing (if there are any make-ups you have until Wednesday).

This year the Stop the Slop Challenge and Performance WOD re-test was interrupted with our gym expansion. While that wasn’t ideal, the 30 days to eat clean and stop the slop and while focusing on a consistent and disciplined workout schedule was not impacted. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. Many of you who didn’t buy into the challenge still saw significant weight loss, PR’s throughout the month, and better habits. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!  

The CrossFit Games Open begins in 3 days!

Open WOD 14.4 Live Announcement and Workout will be at CrossFit Bellevue on March 20. Time is TBD. Tickets are for sale now at $20 per person if anyone is interested in going. They will sell out for sure.

CrossFit Games Update Show: February 24, 2014 – [video]

Still Open: 2013 – [video]

"White"

 “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′) 
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper) 
400m Run

Results

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  White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. ~ CrossFit.com

White_Climbs

Announcements:

  • Saturday 2/22 there will be no Advanced RX WOD. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.
  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.

Greg Glassman on the Open: Part 3 – [video]

Sub 3 minutes with Chris Spealler – [video]

"Open" Preview

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible in 5 Minutes of:

30 Double-Unders
15 Power Snatch (75#/55#)

Results

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Snatch_1st Pull_Kelli

Today’s 5 minute conditioning WOD was a shortened version of the 2011 Open WOD 11.1 which was a 10 minute long suckfest. I am happy to never do that workout again.

This Saturday there will be no Advanced RX WOD as everyone is either competing Sunday or out of town. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.

Announcements:

  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.
  • March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

Are you signed up for the Open?

The 2014 CrossFit Games Open starts next Thursday 2/27. Each Friday for the following 5 weeks we will program the CF Games Open Workout as the Friday WOD for all classes. Those registered for the Open will be assigned a judge (as required by the rules) and YOU will be required to submit your judged score online by Monday the due date of each week. If you are intimidated that is okay! We all are. This is a test against the broad CrossFit community to see where your fitness stacks up. It allows you to measure yourself and set goals, and push yourself harder than you normally would. This is the biggest fitness competition in the world and open to everyone. Sign up and challenge yourself! 

Jeremy is ready (as long as there are no pull-ups or 400m runs). Read about it here:

Athlete BIO

The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]

Greg Glassman on the Open: Part 2

2014 Live Open Announcement Venues including CF Bellevue as a host gym!

Triple 7

Strength WOD:

5-3-3-1-1-1
Front Squat

Conditioning WOD:

For time:

1000m Row
Then Complete 3 rounds of: 
7 Handstand Push-ups
7 Hang Power Cleans (135#/95#) 
7 Front Squats (135#/95#) 

Results

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Coaching Front Squats

Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”. Yes it is much later than we wanted to but the gym construction/expansion kinda messed that up. We now have the pull-up rig back up and rather than just test this week we wanted to program a couple opportunities since late last week to get everyone back to some pull-up work. If you bought into the challenge than don’t miss the re-test! Either way don’t miss the re-test!

Front Squats

The Goal of the Open: Greg Glassman on the Open: Part 1 – [video]

March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

SCHEDULE UDPATE:

Starting Tuesday 2/18 the early AM classes will adjust their schedule.

  • Tuesday/Wednesday/Thursday early class will now move to a 6am start time! You read this right I said “Wednesday”.
  • Coach Lisa and Coach Moe will alternate coaching on Wed. AM to add a 3rd class to the schedule for those who want to get their WOD in before they start their day.
  • This time slot is at the request of all of you in the AM crew so use it or lose it!
  • Class time is 6-7 am each T/W/Th

Only Clean It Once

For time:

1500m Row
Then Complete 5 rounds of:
15 Ball Slams (30#/20#)
7 Front Squats (185#/135#) 

Results

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Slam. Rest. Repeat.

Slam Rest

How many times did you drop the bar? The challenge to not drop the bar during a set of heavy front squats is both a mental and physical grind. 7 reps is that magic sucky number.

If you are on the fence about signing up for the CrossFit Games Open read this then go ahead and sign up. Oh and take the Online Judges Course while you are at it.

Better than the CrossFit Games in our Backyard: games.crossfit.com

Watch an astronaut on the International Space Station perform 100 each of pull-ups, push-ups, sit-ups and squats (aka “Angie”): How Do You CrossFit Without Gravity?

2RM Clean

Strength WOD:

2RM
Clean

* Touch and Go; Full

Conditioning:

3 Rounds for time of:

75 Double-Unders
50 AbMat Sit-ups
25 Air Squats

Results

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Cleans Matching Headbands

Congrats go out to: Everyone who PR’d their clean today (either 1 or 2RM), Lindsay for her 500th WOD, and Saer who recently got his first muscle-up!

Weigh-in’s tomorrow! If you didn’t weigh-in today and bought into the Stop the Slop Challenge please weigh-in on Wednesday.

SRCF 4.0 Update: Taping/Mud is underway of the walls, painting to begin either Sat. or Mon. 

Stop the Slop Challenge Update:

  • For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it.  This way we can measure % improved to determine a winner. Stay tuned for the date!
  • For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
  • Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
  • Prizes will be announced after all challenges are complete.  

M_Clean - 1 M_Clean - 2 M_Clean - 3

‘I’m Gonna Beat Khalipa’

“Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Shoulder the Load

Strength WOD:

3-3-3-3 Overhead Squat
3-3-3-3 Push Jerk

* Not a 3RM, warm-up to a heavy set of 3

Conditioning:

For time:

800m Run 
Then Complete 3 rounds of:
12 Overhead Squats (155#/105#)
10 Push Jerks (155#/105#)

Skill/Checkout:

5 Rounds not for time:

20 Seconds Hollow Position Hold 
Rest As Needed

Results

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Dueling OHS

OHS Wrap and Rack 

Stop the Slop Challenge Update:

  • For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it.  This way we can measure % improved to determine a winner. Stay tuned for the date!
  • For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
  • Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
  • Prizes will be announced after all challenges are complete. 

Sign up for the Open Yet? You Are and Are Not Rich Froning

Rich Froning’s 225 pound Isabel – [video]

Danny Broflex: Episode 5 – The Game of Chess – video [ipod] [mov] [HD mov]

Tuesday Gone Bad

Skills WOD: 

Choose between:

4 Minute AMRAP:
Muscle-ups

3 Minute AMRAP:
Strict Pull-up 

Conditioning:

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

1 Minute of Wall Balls (20#/14# to a 10’/9′ Target)
1 Minute of Row for Calories
1 Minute of Over the Box Jumps (24″/20″) 
1 Minute Rest 

* In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises.

** This is a three-minute round of max reps per exercise from which a one-minute break is taken before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. 

*** Score total reps/calories and reps per round.

Results

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Muscle-ups_Jon and Don

This variation on Fight Gone Bad is 5 rounds of a cardio-respiratory beat down and a mental test of maintaining max effort. Great Open prep!

Unsure of participating in the CrossFit Games Open? Ask yourself why you are standing on the sideline. Then watch this and then reconsider your reasons for not signing up.

“Me vs. …” – [video]

WOD Gone Bad

SNORIDGE CROSSFIT