Community. Coaching. Caring. Since 2009.
3 Rounds For Time:
400m Run
15 Overhead Squats (95#/65#)
15 Burpees
Results
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The Champion, Rich Froning – video [wmv] [mov] [HD mov]
The Champion, Annie Thorisdottir – video [wmv] [mov] [HD mov]
CrossFit Games Repeat Champs:
Strength WOD:
In 10 minutes complete:
Power Clean 5×2
* “Touch and Go” Reps; not singles x 2
Conditioning WOD:
“Power Elizabeth”:
21-15-9 Reps for time of:
Power Cleans (135#/95#)
Ring Dips
* 10 Minute time cap
Results
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WOD Demo at The CrossFit Experience – video [wmv] [mov] [HD mov]
Women’s “Elizabeth” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]
Clean Pics from the Games:
Tuesday 7/17:
For time:
100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups
Results
Monday 7/16:
For Time:
400m Run
21 Push Press (115#/75#)
400m Run
18 Push Press
400m Run
15 Push Press
400m Run
12 Push Press
Results
Saturday 7/14:
In Teams of 2 complete for time:
Results
Friday 7/13:
“Fran”
Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups
Results
Thursday 7/12:
“Baseline”
Wednesday 7/11:
“CF Games 2012 Masters Event 3”
For Time:
1000m Row
30 Power Cleans (135#/95#)
50 Burpees
Results
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We’re Back!
I am still getting caught up from our Epication. Here are the WOD results from while we were gone. I will still get today’s post up and have 600 pics to filter through. I am in a post Games-Hangover. Here’s a pretty appropriate summary.
AMRAP (As many rounds as possible) in 20 Minutes of:
6 Toes-to-Bar
12 Wall Ball (20#/14#)
12 Push-ups
6 Deadlift (225#/155#)
Results
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The CF Games start tomorrow! We are off! Tune in on the internets and watch the fittest exercisers in the sport of exercise compete in feats of strength and do cool CrossFit movements; race, bike, and swim through blistering and tough conditions, and throw light medicine balls as far as they can off a GHD. Wait, what?!
Have fun with Moe; remember don’t poke the sleeping bear. Feed her treats with honey, and if she gets mad stand your ground, don’t run and try to appear bigger than you are. For the next several days don’t expect to see updates on the website. I’m going back to Cali, Cali, Cali…
ExerciseCenter: CrossFit Games Update: July 10, 2012
2012 CrossFit Games info:
Gymnastics Skill Work:
10 minutes to pick one and work on it!
Muscle-up
Kipping Pull-ups
Ring Dips
3 Rounds for Time:
400m Run
21 Squat Snatch (75#/55#)
15 Push Press (75#/55#)
Results
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Quote of the Day: “Do you hate Monday’s?” ~ Elliott to me while suffering mid-workout
No Tuesday 8:30AM class! Make sure you read the schedule above for the changes for this week.
The CrossFit Games just got more interesting. Unknown and unknowable rears its ugly head.
2012 CrossFit Games AKA our “4th Annual Epic-ation”:
This week and next the gym will have reduced operating hours for several days around the Games (7/11 to 7/17).
**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:
Coach Moe has agreed to cover the following schedule. Please help her out by coming in ready to rock your warm-up, crush the WOD, and put all things back properly where they belong. Don’t be that person who leaves their bands out, barbells in the wrong spot, or stuff outside.
Otherwise Moe has a tendency to turn into this:
Main Class:
In Teams of 2 complete for time:
Advanced RX Class:
“Team America” from The Outlaw Way
In Teams of 2 complete for time:
Results
The Games are less than a week away. For those who want to tune in or find out more, I put a ton of stuff below. Geek out or tune out, your call.
During the snatch the shoulders should start in front of the bar during the 1st pull off the ground and then pass behind the bar at the top of the 2nd pull; at which point the barbell should make contact with the hips/pelvis and travel up while the lifter is fully extended at the hips, knees, then ankles before the final 3rd pull under the barbell. (Early arm pull, early butt rise, failure to reach triple extension, looking down, and banging the bar into and out of the hips are surefire ways to miss the lift, jump forward and develop bad habits)
Lisa C. and the Power Snatch:
2012 CrossFit Games info:
Some of the workouts have been announced early:
Individual Schedule and Workouts Released
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
All times local, PDT
AMRAP (As many rounds as possible) in 20 Minutes of:
400m Run
1 Rope Climb (15′)
9 Box Jumps (30″/24″ – Games Standard)
Results
Cardio day with a twist. Add in a high skill movement like a rope climb and some higher box jumps to emphasize hip extension makes those runs a little tougher.
Congrats to Anna S. and Maria who both achieved a goal of theirs today hitting their first 20″ box jumps! Nice job!
Some of the first events to the the 2012 CrossFit Games have been announced.
Strength WOD:
1RM Deadlift
20 Minutes to find your max
Checkout WOD:
3-6-9-6-3 Reps of each:
Deadlift (135#/95#)
Handstand Push-up
Front Squat (135#/95#)
Results
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Today was the second half of the strength testing for the gym. Everyone who came in now has a new baseline for their core three basic strength lifts. It also gave me a good idea of what has improved across the gym (back squats), what has been relatively the same (press) and what needs some more emphasis (deadlift). While many PR’d today the number of PR’s was lower or were just slightly below previous bests compared to our back squats.
Good to see other gym’s with basic rules that are so similar to ours. Thanks Lindsay for sharing this!
CrossFit South Bay: “Gym Rules”
ExerciseCenter Update: CrossFit Games Update: July 5, 2012
Hosts Rory McKernan and Pat Sherwood discuss what to expect at the 2012 Reebok CrossFit Games.
Strength WOD:
1RM Back Squat
20 Minutes to find your max
Then Complete:
1RM Shoulder Press
15 Minutes to find your max
Results
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Quote of the Day: “Does it even feel hard down there?” “Oh no.” ~ Lindsay catching herself in a “that’s what she said” moment to Greg M. while he was back squatting with plenty left in the tank.
Time for setting a new baseline for our raw strength as summer starts. We have worked a lot over the past couple months on the Oly lifts, overhead lifts, and several cycles of back squats from 3 rep to 20 rep maxes. It paid off as the PR bell rang all day long and nearly everyone either hit a PR on their back squat or their press. Or both. Form has improved for many on both the high bar and the low bar back squat technique. There will be more strength testing later this week.
We sadly say goodbye to Cristin who is moving down south to the Tacoma area and will be finding a new affiliate. We are sad to see you go but will look forward to some drop-in’s!
Tomorrow there will only be two classes for the 4th of July. One at 0930 and one at 1030. We will run waves as needed to get everyone through. Prepare to get a little “dirty”…
Get the scoop on the scoring system that will be used this year at the Games: “Information and Display Systems Tour” CrossFit Games
