Category: CF Games

Strength WOD:

1-1-1-1-1
Power Snatch

* 18 Min max

Conditioning WOD:

For Time:

21 Overhead Sit-up (45#/25#)
15 Snatch (165#/100#)
9 Burpee Box Jump Over (30″/24″)

* Power or squat, choose what works. Scale load to ~ 70-80% of 1RM power snatch.

Results

View this photo
View this photo

I did this modified version of the Sprint Chipper the other day (since we don’t have walls or enough GHD’s) and am still amazed at the times put up at the Games. Hope you all enjoyed this fast chipper.

Event Summary: Men’s Sprint Chipper

Event Summary: Women’s Sprint Chipper

Update from the Desk: Sprint Chipper

Strength WOD:

5-4-3-2-1
Clean and Jerk

* 15 Min max

Conditioning WOD:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Push-ups
Clean and Jerk (Choose load)
Air Squats
Rest 1 Minute

* Similar to “Fight Gone Bad“, 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 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

View this photo
View this photo

On Saturday (8/3) we will be hosting the 31Heroes fundraiser workout again (our 3rd year). This 31 minute AMRAP is a team of 2 workout and honors the 30 American service members and 1 military service dog who were KIA in Afghanistan when their Chinook helicopter was downed on August 6, 2011. The 31Heroes Project exists to support the families of all fallen military heroes.

We will run normal class times at 930 and 1045 for this workout. First come, first WOD, there are no sign-ups.

Be on time and ready to warm up and tackle this event to make it go smoothly. Bars and box jumps outside, with ropes/supines inside. Expect to run with a bumper plate.

More info on the mission and the workout can be found at www.31heroes.com

Registering at this link will benefit the fundraiser and get you this year’s shirt.

Kendrick Farris Does Isabel

CrossFit Games Update Show: July 28, 2013

Strength WOD:

Complete the following Complex EMOM (Every Minute On the Minute) for 10 minutes:
1 Power Snatch
1 Snatch Balance
1 Overhead Squat

* Use same load for all 10 minutes

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:

100m Run
5 Power Snatch (115#/75#) 
7 Up and Over Box Jumps (24″/20″)

Results

View this photo
View this photo
View this photo

Did you know you can watch the Masters Events at the CrossFit Games for free each day? Go here to see live streams or watch archived footage.

For all the media details see the Media Coverage page.

If you haven’t seen the below schedule updates for later this week through Monday then you get a no rep for clearly living under a bumper plate.

Modified class schedule for the Games that starts this Thursday through Monday.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

• 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
• 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
• 7/27: Saturday        9:30am Class ONLY
• 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

CrossFit Games:

How Do You Beat Rich Froning? – [video]

Row Demo with Nicole Carroll and Brian Chontosh – [video]

The Pool Demo

CrossFit Games Update Show: July 23, 2013

3 Rounds for time:

500m Row
25 Kettlebell Swings (53#/35#)
50 Air Squats 
400m Run

Results

View this photo
View this photo

During the WOD this evening as the 7pm class was grinding away, I heard Deb in a “Finding Nemo” voice remind Elliott to “just keep swimming”, which summed up this gasser appropriately.

Notes:

Make sure you are up to date on the adjusted class schedule next Thursday through Monday while we are at the CrossFit Games! It’s in the below post and on the whiteboard in the gym.

Fourth Games Event Announcement

Want to improve your snatch and clean? This is what we mean when we talk about hamstring tension, vertical shins, and chest over bar through the 1st and 2nd pull. Watch and retain:

“Loading The Hamstrings” with Coach Burgener – video [ipod] [mov] [HD mov]

Strength WOD:

2-2-2-2-2
Front Squat

* 15 Minutes to find a 2RM

Conditioning WOD:

4 Rounds for time of:

400m Run
12 Front Squats (135#/95#) 

Results

View this photo
View this photo

Basic keys to the front squat:

• Hands outside of shoulders with the bar on the shoulders and upper chest, NOT resting in the hands and wrists. 
• Hands should be open and fingers loose to get the elbows up. 
• Feet are shoulder width. 
• Keep the knees out and chest vertical while driving the hips back first and feet flat on the floor as you squat. 
• Break parallel and push through the heels and drive those elbows up and knees out as you stand up. 
• Yell and grunt loudly as needed.

CrossFit Games:

It’s sadly ironic that just last week when CrossFit posted a video about Mikko’s return to the Games this year after missing the past two due to injury he said “That’s just life. Something always happens. And sometimes they are like good things, sometimes they are bad things. But it’s inevitable.”

The inevitable struck again, and the bad things for Mikko returned. I swear he’s the new Madden Curse of CrossFit.

Mikko Salo Withdraws from 2013 Games

Second Games Event Announcement

Someone in the 6pm Class gets a NO REP! 35lb. bumpers go in the 35 lb. pile!

For time:

25 Handstand Push-ups
50 Toes-to-Bar
800m Run 
75 Push Press (75#/55#)
150 Double Unders

Results

View this photo
View this photo

Want to know the first WOD for the Games? You can get a partial clue here. Heavy overhead squats and running are on tap.

First 2013 Event Announcement From The StubHub Center – [video]

One of my best personal memories of CrossFit is being able to say I competed against Chris Spealler. Granted it was no competition but being in the same Regional in 2009 with him was a pretty damn cool memory. This year marks the first CrossFit Games he won’t be competing in.

“Speal’s First Year Out” – [video]

 Speal warming up back in 2009 at the Puyallup Fairgrounds:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29).  Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

• 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
• 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
• 7/27: Saturday        9:30am Class ONLY
• 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!