Ring and Run

4 Rounds for Time:  
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#) 
10 Ring Push-Ups

* RX+ go heavy

Results

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Frank and the 31Heroes Coffee Haul:

SRCF Coffee Haul

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!

USPS drop

Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com

The Skill Transfer of the Burpee” with Carl Paoli, by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov] [HD mov]

Burpee Pull-up Fun

Strength WOD:

Complete the following for load every two minutes for 14 minutes: 
1 Clean (Squat) + 2 Push Jerks

* Post loads, Clean must be followed by 2 Push Jerks before putting bar down.

** No split jerks or power cleans

Conditioning WOD:

3 Rounds for Time:

12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

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This is a great shrug and full extension on the clean.

Coach Jeremy – So hot right now:

Jeremy_Clean

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.

Getting Ready for 2013: Annie and Rich” CrossFit Games

Front Squats

Tabata These

Perform 8 intervals of  20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minute between exercises:

Wall Balls (20#/14#)
Push-ups
AbMat sit-ups
Double-Unders

Results

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Tabata intervals: the longest 20 seconds and the fastest 10 seconds of your day.

Tabata Push-ups

Peek-a-boo Wall Balls:

Peek-a-Boo

Muscle-Ups at 10,000 Feet” with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games: “Behind the Scenes at Pendleton“, free CrossFit Journal video [wmv] [mov] [HD mov]

Lindsay and the perfect SUP Handstand:

Lindsay_SUP Handstand

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m 
180 Kettlebell Swings (53#/35#) 
120 Pull-ups 

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises). 

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together. 

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time: 

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar 
10 Burpee Muscle-ups 
10 Toes to Bar 
10 Power Clean
10 Thruster
10 Box Jump Overs 
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Josh_Over Box Jump

Ash_Burpee Over Plates

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

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”!

Margarita Fest Margarita Fest 2

Climb-matic

Strength WOD:

12 Minutes to Establish:

Shoulder Press
2/2/2/2/2

Conditioning WOD:

For time:

100 Air Squats
4 Rope Climbs (15′) 
75 Air Squats
3 Rope Climbs 
50 Air Squats
2 Rope Climbs 
25 Air Squats
1 Rope Climb

* Sub 2 Supine Rope Climbs per rope climb.

Results

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Marc E. and his first rope climbs:

Marc E_Rope Climb

I saw Batman tonight and realized if Batman were real he would CrossFit. In the Batcave. He would be good at it.

CrossFit Makes People Better Commercial – video [wmv] [mov] [HD mov]

Team Climb WOD

Dead Pull

Skills:

5 minutes to practice:
Ring/Bar Dips
Double Unders  
Rope Climbs 

WOD:

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups

Results

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Rings

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

Deadlift_Spencer Aftermath

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!

Getting Back to the Podium: Smith and Voigt“: CF Games

2012 Reebok CrossFit Games Summary – video [wmv] [mov] [HD mov]

Annie T_Fran

Viking

Team Squatch

On Your Toes

5 Rounds for time:

400m Run  
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Silhouettes

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!

Final Heat for “Fran”:

Fran_Womens Final

Speal and the “Double Banger”:

Speal_Double Banger

Women’s “Fran” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Men’s “Isabel” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Track Triplet

Main Class:

Inspired from the 2012 CF Games Team Triplet Event 

In Teams of 2 complete for time:

Row 1000 meters, while partner holds (155#/105#) pounds in the Front Rack position
50 Burpees, while partner holds (135#/95#) pounds Overhead
50 Thrusters (95#/65#) while partner holds the Dip support position on rings (locked out) 
50 Box Jumps (24″/20″) while partner holds from a bar hang position

* Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position.

** Each team must complete all the repetitions before moving to the next exercise.

Advanced RX Class:

2012 Reebok CrossFit Games Track Triplet

3 Rounds for time:

8 Alternating Split Snatch (115#/75#)
7 Bar Muscle-Ups
400m Run

Results

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Quote of the day: “Defeat is not the worst of failures. Not to have tried is the true failure.” ~ George Edward Woodberry

Partner Row and Rack Hold

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.

Love Bacon?

Bacon Facts

Track Triplet WOD Demo with Dave LipsonMatt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov]

   

Pick (and Push) Things Up

5 Rounds For Time:

7 Deadlift (275#/185#)
30 Air Squats 
7 Handstand Push-ups

Results

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Boroumand Pushes, Foucher Pulls:

Azadeh_HSPU

Foucher_DL

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:

  1. 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. 
  2. 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!
  3. 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…)
  4. 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!”
  5. 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.
  6. 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.
  7. 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.
  8. 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. 
  9. 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. 
  10. 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.

Spirit of The Games Winner: Deborah Cordner Carson – video [wmv] [mov] [HD mov]

The Affiliate Cup Champions, Ute CrossFit – video [wmv] [mov] [HD mov]

Ute CrossFit aka Hack’s Pack wins the Final:

Hack's Pack

Heather Welsh (sigh) and the Bar Muscle-Up. Poetry in motion:

H Welsh_Bar MU - 1 H Welsh_Bar MU - 2

H Welsh_Bar MU - 3 H Welsh_Bar MU - 4

History of the CrossFit Games

This year was the fourth Games that Michelle and I have attended in person. Each year it has grown exponentially and blown our minds with respect to scope, scale, and innovation. The tests are becoming broader while still throwing the “unknown and unknowable” at the athletes and making it fan friendly. CrossFit has truly become a sport of fitness and it still appears to be a big work in progress for where it can go. When I think about travelling to watch people “work out” it kind of makes me laugh. Then again isn’t watching people play soccer or football or swimming or running the same thing?

Here’s the official look back at the history of the Games from the CF Games website.

Below is from the History of the CrossFit Games:

The Inaugural 2007 CrossFit Games

CrossFit introduced the sport of fitness to the world in 2007, when a small group of around 70 athletes gathered at a ranch in northern California for the inaugural CrossFit Games.

CrossFit founder, Greg Glassman has always believed the fittest athletes would be able to handle any and every task, so the first event of the 2007 CrossFit Games was chosen randomly. With Coach Glassman presiding, colored balls labeled with movements were pulled from a hopper. A workout was created on the spot, and the assembled athletes were soon tested by a 1,000-meter row followed by five rounds of seven push jerks and 25 pull-ups.

Aromas Hill Run

With rowing machines humming in the California sunshine, CrossFit ushered in a new era of fitness competitions—an era where no points are awarded for style or appearance. The only way to win: do more work faster than anyone else, and let the clock be the judge.

California’s Jolie Gentry and Canadian James FitzGerald won the inaugural 2007 CrossFit Games. CrossFit Santa Cruz won the 2007 Affiliate Cup by virtue of its members’ placing in the individual events.

The 2008 CrossFit Games: Every Second Counts

In 2008, the Games exploded, with approximately 300 athletes competing in four challenging workouts, including a variant of the signature workout “Fran.” About 800 fans were on hand to watch the event. Jason Khalipa of Santa Clara, Calif., came from nowhere to beat favorite Josh Everett and won the men’s side of the competition. A documentary film, “Every Second Counts” by Sevan Matossian, was made about the competition, whetting the appetite of ravenous CrossFitters who were already counting down to the following July.

Deadlift/Burpee WOD

Caity Matter of Ohio was crowned the women’s champion, with Tanya Wagner of Pennsylvania only 10 seconds behind her in the overall standings. CrossFit Oakland’s combined individual efforts earned them the title of Affiliate Cup champions, as well.

The 2009 CrossFit Games: A Global Phenomenon

The 2009 Games marked the global explosion of CrossFit, with regional qualifiers held in the United States, Canada, South America, Europe, Iceland, Asia, Australia and Africa, as well as online. What started as a small event two years earlier was suddenly a global phenomenon.

The Stake Drive

With a JumboTron towering over the newly-renovated Ranch, the next installment of the Games kicked off July 10, 2009. Surrounded by bleachers packed with almost 4,000 fans, just more than 150 elite athletes competed in the individual contest, with close to 100 teams competing in the Affiliate Cup. A live DJ, a vendors’ tent village, and a beer garden completed the event.

Given the growth of CrossFit around the world, it seemed fitting that Mikko Salo of Finland arrived quietly in Aromas, but left as the CrossFit Games champion. The stoic Finn’s consistent performance, across eight diverse events of CrossFit movements, earned him both the respect of his peers and a spot atop the podium.

Tanya Wagner, denied a victory in 2008, returned to Aromas to face an international challenge in the form of Annie Thorisdottir, a gifted young athlete from Iceland. This time around, the ebullient schoolteacher from Souderton, Penn., triumphed.

The Affiliate Cup featured almost 100 teams competing in the first separate team competition. After three workouts, the crew from Northwest CrossFit, in Washington state, was at the top of the standings.

The 2010 CrossFit Games: The Home Depot Center

In addition to Regionals, the 2010 season added a new qualifying step: Sectionals. Athletes around the world first competed in smaller Sectional events. The best athletes at Sectionals then moved on to Regionals, the final qualifying step before the Games.

In 2010, the CrossFit Games outgrew the Aromas Ranch that hosted its first three years. The Games moved to the Home Depot Center, a professional sporting venue in Los Angeles that has hosted the X-Games and Major League Soccer events. A couplet of ring muscle-ups and squat snatches dedicated to Amanda Miller kicked off the competition.

Fort Vancouver Wall Climb

A total of 45 men and 41 women participated in the 2010 individual competition. All of them had to qualify in order to enter the competition. After qualifying in the regional level competitions, 68 affiliate teams competed in the 2010 Affiliate Cup. For the first time in CrossFit Games history, the 2010 Games featured male and female Masters competitions. Masters athletes qualified by completing a set of workouts at their local regional competitions.

Graham Holmberg of CrossFit Columbus won the 2010 men’s competition after finishing 19th the year before. Kristan Clever of Valley CrossFit won the women’s competition after a 4th-place 2009 performance. CrossFit Fort Vancouver won the Affiliate Cup Trophy. Brian Curley won the first-ever male Masters competition and Laurie Carver won the female Masters competition.

The 2011 Reebok CrossFit Games: Open and ESPN Coverage

The first big news of the 2011 CrossFit Games season was the announcement of a 10-year title sponsorship deal with Reebok. The new partnership allowed for a dramatic increase in prize money. The winners took home a combined $1 million prize purse, with the male and female individual winners taking home $250,000 each.

The 2011 Reebok CrossFit Games season began with the first ever Open competition. Athletes worldwide competed in six workouts throughout six weeks, posting their scores in real time and online. Anyone could throw their hat in the ring to compete for a position among the fittest athletes in the world. More than 26,000 athletes competed in the Open, making it one of the largest sporting events in history.

The 60 fittest athletes and 30 fittest teams from each region earned invitations to one of 17 Regionals. For the first time, Regional competitors around the world all competed in the same events. Across three days of competition and six events, the fittest men, women, and teams around the world qualified for the season’s culminating event, the CrossFit Games held July 29-31, 2011 at the Home Depot Center in Carson, Calif.

The Killer Cage in the Home Depot Center in Carson, California

Surprisingly, the Games began outside of the Home Depot Center. Event 1 took the individual athletes to the Santa Monica Pier for an ocean swim, followed by some beach running and calisthenics. Over the course of 10 events, Rich Froning Jr. and Annie Thorisdottir established themselves as the Fittest on Earth™. After a dramatic final event for the Affiliate Cup, in which the slate was wiped clean and the top six teams battled for the top spot, CrossFit New England prevailed on the team’s side.

2011 witness another landmark evolution for the CrossFit Games; CrossFit and ESPN embarked upon a partnership to spread the sport of fitness to a wider audience than ever before. To begin, ESPN3 covered the 2011 CrossFit Games with live three-hour shows running Friday, Saturday, and Sunday nights.

Six weeks later, ESPN2 ran 12 post-production shows covering the entire male and female competition on primetime TV. ESPN2 and ESPN re-aired the shows multiple times throughout the fall and winter, building new interest in the CrossFit Games as the community geared up for the 2012 Open.

SNORIDGE CROSSFIT