Here’s a couple pics Frank took of the coffee donations for the troops from his old unit that is deployed in Afghanistan. In addition to hosting and completing the recent 31Heroes WOD the gym helped Frank put together enough coffee and goodies to fill 15 boxes for our servicemen and women. Thanks again to everyone who donated for these care packages!
Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com
This is a great shrug and full extension on the clean.
Coach Jeremy – So hot right now:
I’ve always wanted to program burpee pull-ups but coming up with a reasonable way to scale them kept me from using them. I don’t like doing all burpees first and then all pull-ups and we don’t have a ton of space for alternate types of set-ups. Keeping it simple with a burpee to a jumping pull-up each rep allows for the same movement along with the ability to lower the box to get closer to an actual pull-up as you get stronger. Expect to see these more often.
If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.
Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.
Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!
Quote of the Day: “The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” ~ Mark Rippetoe
Short, fast couplet today. Classic CrossFit. Pre-WOD was a great opportunity to work on different skills and technique whether it was strict or kipping dips, foot locks on ropes, or getting that double-under. Tomorrow is your chance to test your one rep max in both the snatch and clean and jerk. You will have a set amount of time. No more. Work efficiently and focus on doing work. If you run out of time then you probably were talking too much. Get after it!
Congrats to all the Squatchers who completed some form of a race this past weekend. Several peeps finished events such as the Warrior Dash (Michelle and Greg), ChelanMan Triathlon (Amy N., Lucy, Lena, Mollie, Moe), Ragnar Relay (Andrea) and to our resident Dirt Corps riders (Dustin, Jim and Matt) who raced in the Mt. Hood NW Cup 5 downhill race and placed 1st and 5th for Jim and Matt. If I missed anyone it’s not intentional I just couldn’t remember all of you. Great to see everyone out there being active!
Quote of the day: “Defeat is not the worst of failures. Not to have tried is the true failure.” ~ George Edward Woodberry
Today’s team WOD ended up working out well with the addition of the box jumps and bar hang. To make it tougher the option was to do a chin over bar hold. While the front rack weight was probably a little light, it still allowed for the row to get the blood pumping for the rest of the workout.
31Heroes is our next big workout event. It will be Saturday August 4th. We will have sign ups in the gym for team start times (Teams of 2). See the link to get registered for the event.
One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. This was Frank’s request to do something for the troops and one we wholeheartedly support.
“Moments In Time“: Ten special vignettes from the CrossFit Games
The ten memorable moments listed above from the Games are pretty interesting. It made me think of what my top ten were.
My Top 10 Moments of the 2012 CF Games:
Getting there a day and a half early and having dinner and drinks on the beach with my lovely wife with great live musicians playing acoustic guitars. We don’t do that enough.
Michelle actually setting PR’s daily by being ON TIME for us to get out of the hotel to the Home Depot Center! (It was a team effort but it happened. This is both mythical and magical. I am still in shock over this.) Ring that PR bell M!
Me attacking the Vendor Village like it was a full on PR attempt at a benchmark WOD. I had a plan going in, knew the layout of the vendors and gear I wanted, and I executed it unbroken. I even felt like I completed Fran afterward when I realized how much cash I parted with. (I have a problem…)
The most God-awful (literally) prayer to open a sporting event I have ever heard. Seriously I cannot imagine that God cares about thanking him for Reebok, GNC, Vita Coco, Home Depot, Rogue Fitness… It was almost Will Ferrell like quality. The redemption to the opening ceremony was having two F-18’s fly over the stadium. At that moment I thought “F*ck yeah America!”
Speal. His heart and soul was evident in each WOD. You felt him fighting to try and win. Knowing it was likely his last Games as an individual made him a bigger magnet to watch.
The race between Annie T. and Kristan Clever in both the Med Ball/HSPU WOD and the Chipper. They always know where the other is and neither wants to lose to the other. It’s a fun rivalry to watch.
The Clean Ladder. I love ladders. It’s simply built for spectators. Both Lindsay and Akinwale clearing it was pure bad-ass adrenaline and watching so many dudes power cleaning well over 300 pounds and Maddox getting 365 pounds was just crazy and I felt so much less of a man afterwards.
Watching the Champs. Both Annie Thorisdottir and Rich Froning are truly on another level. Annie simply smiles constantly before, during and after workouts. She actually fricking waved to someone while carrying the 80 lb. med ball on her shoulder and racing Kristan Clever across the stadium. Froning seems to know when to just put the pedal down and WIN. He was watching the rest of the heat on the Jumbo-tron during men’s Chipper while he was doing fat bar thrusters to make sure no one would catch him. For the whole set. Who does that? When it was time to win and put the stamp on it he simply outdid everyone on “Elizabeth” and “Isabel” and took first in each.
T. Fortunato vs. K. Clever for Bronze. Whoever did “Fran” faster would win $25k and get on the podium. Period. Clever dropped off the bar with 2 pull-ups left. Fortunato didn’t. She took bronze.
Spending so many days in the sun, on the beach and in the stands with so many great friends and being surrounded by the coolest community on earth. From riding bikes along the beach to workouts in the park to screaming in the stands, we had fun every single day. I wanna go back and do it again in 2013!
Honorable Mention: Meeting Trainer Bob (my CF Open nemesis). He was actually pretty cool. Go Bob.
