Category: CF Games

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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Running Fran

A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days. 

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Trapper_Pick it up

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

Carry Over

Main Class:

In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minutes:

50m Overhead Barbell Carry (155#/105#)
5 Lateral Over the Bar Burpees
50m Sprint

* Both athletes face each other separated by 50m and alternate rounds
** Share one bar per OH Carry
*** Partner 1 completes their carry, drops bar and does 5 burpees and then sprints back to start point to = one round

Advanced RX Class:

4 Rounds for time of:

100m Overhead Barbell Carry (165#/115#)
10 Toes-to-Bar
10 Burpee Pull-ups
10 Box Jumps (24″/20″) 

Results 

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Quote of the day: “Man must be arched and buttressed from within, else the temple will crumble to dust.” ~ Marcus Aurelius Antoninius

OH Carry

Partner Lateral

Yesterday the sun came out so we brought back the Overhead Barbell Carry. I think it’s been a year since we did this last. From my very unscientific polling it sounds like most of you loved it. While the WOD was originally written as a 30 minute AMRAP I had to change on the fly when all the teams starting piling up rounds a lot faster than anticipated. Unknown and unknowable. 

Congrats to Aaron, Eloy, Tom, Robert, Marc, and Craig who all completed OnRamp yesterday:

OnRamp Graduation

Happy Mother’s Day to all you fit moms!

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Last night Michelle and I were watching TV and we saw an infomercial for “Brazillian Butt Lift”. Besides a bunch of “check out my butt” and “Leandro totally saved my butt!” testimonials I learned three things from this:

  1. You can get a supermodel’s butt in no time if you buy the DVD series for only 4 easy payments of $19.99. 
  2. If you order now you can get the supermodels butt and a free yellow “Strength band” for only four, I mean 3 easy payments of $19.99 
  3. Act RIGHT NOW and not only do you get the supermodel butt and yellow “Un-strong” band but you will get a free “Bum Bum Rapido” DVD! (That’s “butt butt fast” for those who don’t speak Brazillian Buttlift. All practically free.

While I cannot get those 15 minutes of my life back I am changing our programming and adding a new class called Bum Bum CrossFit. Leandro doesn’t stand a chance.

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Back Rack

Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice. 

Back Squat_Meghann

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):
WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Back Squat_Amanda

2012 CF Games Regional WOD 2

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 Pistols (One-legged squats, alternating legs)
30 Hang Power Clean (225#135#)

* 17 Minute time cap.

** Regionals standard on pistols: Alternate legs, touching floor is a no rep. Scaling for Hang Power Clean: Use 80-85% of last week’s 3RM.

Results

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Pistols

Another taste of Regionals today. So far we have done a modified partner dumbbell snatch and sprint WOD, “Diane” and now the row/pistol/hang clean workout. As we near Regionals I wanted to program several of the WOD’s (or variations of them) to allow us all to experience some of what the “uberfit” are doing. It’s a good challenge, helps build that community “mutual suffering” bonding, and illustrates the concept of scaling pretty clearly. The last part is one of the most valuable. Scaling correctly to achieve the desired effect of the workout delivers an experience similar to all regardless of fitness level. No different than anything we normally do but with heavier loads or more complex movements it allows for a wider range of scaling or substituting. The hang cleans today were meant to be heavy and the reason we completed a 3 Rep Max last week (which today’s guidance was to use 80-85% of that 3RM). 

For pistols we changed the scaling we have typically done (modified pistol to touching the glutes/sitting on a box to standing up) and stepped it up a little. The scaling today was as follows: standing on a box, hang one leg off the side of the box. Squat on one leg to tap the dangling foot to the floor. Maintain your balance and stand upright on the box. Switch legs each rep. Adjust the height of box for difficulty as a deeper squat will make it more challenging. Beginners could hold the upright on a rack for balance while still performing a pistol on a box or bumper plate(s). This scaling we feel is better for full range of motion, balance, single leg strength and faster progression to a full pistol. I expect to see everyone walking funny by Friday.

Pistol Scaling_James - 1

WOD Demo from the South East Regional – video [wmv] [mov] [HD mov]

Matt Chan sets Event 2 world record in South West

100 vs. 500:

100 vs 500

Congrats to Clint for hitting his 100th WOD today and also to Michelle aka “Mums” who plans to hit hers tomorrow!

Big Box and Heavy Bell

Strength WOD:

12 Minutes:

Deadlift
* Work up to a heavy set of 5 touch and go reps

Checkout WOD:

For time:

600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps 
20 Kettlebell Swings
200m Run
10 Box Jumps 
10 Kettlebell Swings

Results 

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Anna and Derek Deadlift setup:

Anna M_Deadlift Derek_DL

Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:

  • Bar close to shins
  • Back angle is flat with a lumbar curve or flat lower back 
  • Shoulders are in front of bar
  • Weight is in the heels
  • Knees are not squeezed in or pinched together, rather they are out into the elbows
  • Hips are below the shoulders but still above the knees
  • Tension is clearly on the hamstrings and glutes
  • Head is ideally neutral
  • Derek and Anna are ready to pull!

Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:

DL Set_Laura M DL Pull_Laura M

             “Set and ready”              “Off the floor, hips & shoulders at same angle”

Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Get-up and Go

Skills Work:

Complete 5 Rounds NOT for time:

3 Muscle-Ups 
3 Turkish Get-ups (Right Arm) 
3 Turkish Get-ups (Left Arm)
* Post load. Sub MU Progressions for MU

Conditioning WOD: 

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results 

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C2B KB Swing

CrossFit Games:

Visit this page to watch world record setting video footage including Chris Spealler’s “Diane” time of 1:52 from Week 2 of the Regional Competition.

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]

Monday Gone Bad

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

Burpees
Row for Calories
Thrusters (65#/45#)
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

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Announcing the “Mark Shark” Fan Club!

Mark Fan Club

We are now less than 4 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

Shark Snatch

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD as we get closer. For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient (you don’t “win” it, you receive it) and what this classic Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]

"Bradshaw"

Main Class:

In Teams of 2, Complete the following for time:

1 Mile Run 
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run 

* Both athletes run 1 mile each per run, then alternate the exercise reps n order until the second mile
** Share one bar and one box
*** Partition the reps but only one works at a time

Advanced RX Class: 

“Bradshaw“

This Hero WOD is dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds for time of:

3 Handstand Push-ups
6 Deadlifts (225#/155#)
12 Pull-ups
24 Double-Unders 

Results 

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Bradshaw_Frank

For those new to the gym or if you are unfamiliar with the “Hero WOD“, here is a brief explanation. Hero WOD’s are workouts dedicated to fallen heroes who were also CrossFitters. Men and women who served in either the military, federal agencies, law enforcement, fire fighting, or other first responder role who died typically in the line of duty to our communities and country. The overwhelming majority of Hero WOD’s are dedicated to our military. Most often they are nominated  to CrossFit HQ by their families, friends, gyms, or units. 

As a former member of the military, I take these workouts far more serious than any you will undertake in our gym. My rule in this gym that is resolute and one I am unyielding on, is that you must respect the fallen and honor them correctly if you choose to start a Hero workout. How do you do that? You must finish what you start and show no disrespectful whining or complaining about the workout. Of course you can scale like any other workout, just do not ever quit. Remember the fallen and soldier through. Sure a Hero WOD is tough and likely harder than the normal one programmed in here on a daily basis, but it’s the least one can do in memory of someone who doesn’t have that opportunity anymore. 

WOD Demo with Jason Khalipa 11:43 – video [wmv] [mov]

Team 2 Miler

CrossFit Games:

“CrossFit Games Update: Regionals Week 1, Day 1“