Partner Complex

Main Class:

20 minute AMRAP (As Many Rounds As Possible) of:

Teams of 2: 

9 Deadlift (115#/75#)
6 Hang Power Clean (115#/75#) 
3 Push Press (115#/75#)

RX+ (135#/95#)

* Partner up. Partner 1 completes 1 round then switches with Partner 2. Alternate back and forth. Score total rounds.
** One bar per team

Teamwork

Advanced RX Class:

Skills:

10 minutes to Practice Handstands or Handstand Walks 

Strength WOD:

3-3-3-3-3
Power Clean

Conditioning:

7 Rounds for time:

3 Power Cleans (205#/145#)
4 Handstand Push-ups

Results

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Pull and Push

CrossFit Games Update (Some things change, some stay the same):

Read: Welcome to the 2013 Season

Watch: CrossFit Games History: 2007-2013

Grace Meets Griff and "Abbate"

Saturday’s WOD:

Main Class:

For time: 
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks 
800m Run
10 Clean & Jerks
400m Run Backwards
 
* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Advanced RX Class:

“Abbate”

For time: 
1 Mile Run
21 Clean & Jerks (155#/105#)
800m Run
21 Clean & Jerks
1 Mile Run

Results

View this photo
View this photo

Clean and Jerks

Both workouts today honored two fallen heroes. RIP.

Griff“: In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Abbate“: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Griff Meets Grace

Notes:

A Metabolic Analysis of CrossFit’s Elite: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]

"Fran"

Strength WOD:

3/3/3/3
Thruster

* Not a 3RM, build to 4 progressively heavy sets

Conditioning WOD:

“Fran”

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups 

Results 

View this photo
View this photo

Fran Thrusters

“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 40k results posted (over 8k more results than 2nd place “Helen”). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. Many will “game” or strategize this workout of only 90 reps more than any other. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. It actually is worse on you physically and mentally as you go faster and can leave most lying on their backs or suffering the “Fran cough” for hours afterward.  

Today we had a 10 minute time cap. This cap was meant to force you to scale correctly. This workout ideally is done faster than 10 minutes and should range from 5-8 minutes. Faster than that is even better. It is not the same workout if you are standing around either doing singles on the barbell or pull-up cage. By placing this cap it meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. For those who hit the cap, look back on what caused you the most time in the CrossFit “rest position” and next time adjust for it.

Why grip strength is important in fitness: “Get A Grip” – The Box Magazine

Read and prepare: What to Expect From the 2013 Open and Beyond

Jello Legs

3 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
30 Overhead Walking Lunges (45#/35# Plate)
400m Run

Results

View this photo
View this photo

Lunges

Quotes of the Day: “I seriously just pulled over and puked after that WOD in front of Cascade View” – Luanne over text to Amy & Teri       

Someone says to Jim after meeting Cathy: “Get ready to get beaten by a girl.”  Jim: “Um, I’m married to Deb. I’m used to being beat by a girl.” 

Deads, WBs, Lunges

2011 and 2012 CF Games Women’s champion Annie Thorisdotir places 2nd in “The World’s Fittest Women” – CNN.com

From “The Box” magazine: 290 KG. The total amount of weight Rich Froning (2011/2012 CF Games Men’s Champ) lifted in the snatch (285#) and the clean and jerk (355#) at the CrossFit Tour Big Sky event in Montana. Had he completed those lifts at a sanctioned USA Weightlifting event, he would have qualified for the USAW National Championships.

Events:

Attention: Moms and Daughters:

  • We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
  • What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls. 
  • Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5. 
  • RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
  • Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

Snatching Nancy

5 Rounds for time:
3 Snatch (Squat) (95#/65#)
15 Overhead Squats (95#/65#) 
400m Run

Results

View this photo
View this photo

Bill_OHS

This WOD is similar to the benchmark “Nancy” but adds the three Snatches and moves the run to last. It may look light but it’s not easy. The only other time we ran this WOD we used a power snatch instead of a squat snatch. Today was the full meal deal since this movement has improved significantly for the gym (as well as the overhead squat). 

Fuel yourself properly. There are different approaches but skipping meals and pre/post workout nutrition is not a recommended approach. Read: Training On An Empty Stomach by CrossFit Invictus

Events:

Attention: Moms and Daughters:

  • We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
  • What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls. 
  • Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5. 
  • RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
  • Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

A Year Off, But Not Out: Julie Foucher” CrossFit Games

The Burgener Warm-Up” with Coach Mike BurgenerCrossFit Journal preview video [wmv] [mov] [HD mov]

Snatch "DT"

5 Rounds for time: 

9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results 

View this photo
View this photo

 
Hailly_Hang PS Frank_OHS

Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your power snatch or overhead squat (or both). As each barbell movement builds on the next, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then focus on mobility and flexibility. Put the time in during warm-ups or post-WOD and practice your overhead squat with a PVC or bar every chance you get. Ask a coach for a set of eyes to watch as you practice.  

Three PR’s today that I know of: 1) Happy 100th WOD to Chris S.! 2) Meghann RX’d and PR’d this WOD by a CrossFit mile 3) We set a new 7pm class attendance PR. Boom!

Notes:

Team U.S.A. wins the CrossFit Invitational, presented by Reebok.

Click here to watch a replay of the Invitational

Hips and Hammies

Main Class: 

As a team of 2 complete for time:

50 Deadlifts (185#/135#)
50 Box Jumps (24″/20″)
40 Deadlifts (205#/145#)
40 Box Jumps 
30 Deadlifts (225#/155#)
30 Box Jumps 
20 Deadlifts (245#/165#)
20 Box Jumps 

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Advanced RX Class: 

Skills:

4 Minutes of Max Muscle-ups
5 Minutes of Handstand Walk Practice

WOD:

As a team of 2 complete for time:

50 Deadlifts (205#/145#)
50 Box Jumps (30″/24″)
40 Deadlifts (225#/155#)
40 Box Jumps 
30 Deadlifts (245#/165#)
30 Box Jumps 
20 Deadlifts (275#/185#)
20 Box Jumps 

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Results

View this photo

MU_ Lisa C - 5

Loved this team workout yesterday! It was one that I tried to model from one of the WOD’s between the Reebok CrossFit Team USA vs. Team Europe competition on Saturday. That one was thrusters and box jumps but with fewer reps and a slightly different format. Switching this to deadlifts and box jumps made it all hips and hamstrings. What I thought was fun about this was that each partner could keep moving when it was their turn and that the team controlled the pace, the reps per person, the weight change-out, and the strategy with each round of DL’s and box jumps.

Congrats to Lisa C. who got her 1st then 2nd full muscle-ups (extended arms) yesterday! That’s a huge milestone. She had to get the 2nd one since I missed seeing the first one and capturing it with the camera.

Lisa’s Muscle-up: Hard work paid off!

MU_ Lisa C - 1 MU_ Lisa C - 2 MU_ Lisa C - 3

MU_ Lisa C - 4 MU_ Lisa C - 5 PR Bell_Lisa and MU

Team USA Wins In First CrossFit Invitational ~ games.crossfit.com

Bunch of Jerks

Skills WOD:

10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups

* Sub 3 x ME sets of Strict Pull-ups and Ring Dips

Conditioning WOD:

4 Rounds for time:

400m Run  
10 Push Jerks (135#/95#) 
10 Burpees

Results

View this photo
View this photo

Sean_Muscle Up

Luke_Push Jerk 
Jenna_Burpee

Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET

Over the Bar

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

View this photo
View this photo


Trapper_Bar Facing Burpee

Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.

Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.


Recovery

Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]

CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]

Clean Pulls

Strength WOD:

3/3/3/3/3
Clean Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

6 Deadlifts (225#/155#)
12 Ring Dips
200m Run

Results

View this photo
View this photo

Clean Pull

Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.

The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”

Video: Clean Pull Demo: by Catalyst Athletics

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET and tomorrow starting at 8pm ET