2010 Alabama Sectional WOD #2

For Time:

12 Deadlift (275#/165#)
40 Wall Balls (20#/10# to 10′ target)
9 Deadlift 
30 Wall Balls  
6 Deadlift
20 Wall Balls 
3 Deadlift 
10 Wall Balls  

Results  

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Compare to 2010 CF Games Alabama (incl. TN/MS) Sectional Results 

Wallballs

This is a WOD from the Sectional Qualifiers in the 2010 CF Games. Deadlift weight used for women was lighter than normal for the scaling equivalent to 275# for men (it is typically 185#). The other twist was a 10 ft. wall ball throw for both men and women (with a lighter med ball for women). This almost felt like “Karen” when you were done.

Congrats to Eric H. for hitting his 100th WOD milestone today! His wife Tricia is right around the corner from her 100th too! You earned the right to wear your 100 WOD shirts. For those of you who ordered your 250 WOD T’s they are being printed now. Stay tuned.

Day 7 of the Burpee Challenge!

M_Deadlift Rachelle_WB

Video:

Yet another reason why the fashion industry confirms to me they are a bunch of idiots: Plus Sized

A CrossFit Dramedy? WOD Diaries Trailer

Read: Know that you will get plenty of this here: Tough Love: CrossFit Lisbeth

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 11th Annual 29th Birthday and Cathy’s 13th Annual 29th Birthday!

3 Rounds for Time:
400m Run 
11 Thrusters (115#/75#)
23 Burpees
29 Kettlebell Swings (53#/35#) 

Results

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Quote of the Day: “Water can flow, or it can crash. Be water, my friend.” ~ Bruce Lee

Happy birthday Cathy and Michelle!

Cathy  Michelle

This year we slightly modified this brutal birthday gasser. We took the burpees to 23 and made the KB Swings 29 reps for their annual 29th birthday. That makes this WOD one where you can push to keep moving through in less sets which drives up the intensity.

Notes:

6pm this Friday upstairs for Q&A with those planning to compete in the CF Games Open.

7pm this Friday we will have 1 spot open (4 taken) to run through the Advanced RX Test.

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

 “Ramping up for the 2012 Reebok CrossFit Games, athletes of the North West Region are ready to prove that the “Sport of Fitness” is anything but soft and the competition this year will be as fierce as years past.”

My Demon Bells have arrived:

Demon Bells

Here are the rules on these:

  1. These kettlebells are SIGNIFICANTLY more expensive than a typical kettlebell. 
  2. They are 1st run in what might potentially be only a 1 run casting.
  3. I ordered these as a set (of four – Michelle’s and Ashey’s aren’t here yet) almost a year ago and have been waiting for them to be made.
  4. They weigh the same as their 1.5 pood (54#) and 2 pood (72#) counterparts that we have plenty of. Use those first.
  5. Although these are kettlebells they are also “works of art” and should be treated as such. 
  6. You may use them only if you can demonstrate a kettlebell swing at that weight with great control and technique.
  7. They will NOT ever go outside unless I bring them out.
  8. They will NOT be dropped or banged into shit. If they are dropped (or banged into other kb’s, bars, racks, etc.) it is a 100% guarantee that the penalty will either be 500 burpees or 5 straight WOD’s of 100 burpees. Please respect and treat the equipment in the gym the same way you would expect others to treat your belongings!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes: 
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#) 

Results

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Rona_Pike Jason_K2E

Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

This Is How We Roll

6 Rounds For Time:

200m Run 
10 Sumo Deadlift (205#/145#)
5 Handstand Push-ups 

Results  

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Coach Jeremy led some pre-WOD torture tonight:

Rolling Out

Good luck tomorrow to Michelle and Jeremy, Mark and Amy, and Rob and Rona who are all competing as teams in the Stoneway CrossFit Couples Resolution Revolution. This team of 2 / 2 WOD throwdown event is gonna be fun! Also thanks to those of you volunteering (Lindsay, Greg, and I think maybe a couple others).

Class is on for 0930 but there is no advanced RX Class. Come to the 0930 to get your sweat on! 

Can’t forget to give a shout out to Krista who tonight got her first kipping HSPU! Her shriek of excitement was pure awesomeness.

Dan G_Sumo DL

Quote of the Day: “We’ve been doing Whole30 since January 2 as a family. Here we are 10 days in and we hit our first potential for disaster this afternoon. I ended up with an unexpected schedule issue that put the kibosh on my planned WOD and messed up dinner planning too. We all dashed out of the house with me knowing that my family would return to a house devoid of dinner and would have to fend for themselves. I would have to go without dinner until I returned home several hours later. We made it through the other side. I faced down a table full of crackers, cookies, candies and chocolate that appeared as the meeting hit 9 o’clock and everyone’s munchies turned on and my two novices managed to create an on program meal! We’re going to do this thing!” ~ Lorraine

Jim H_Sumo DL

Notes:

CrossFit commercial by Reebok/CrossFit to air this Sunday during the NFL Playoffs (Packers vs. Giants):

   

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups 
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups 
20 Box Jumps 

Results

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Don’t double-under angry:

DU Angry

Back to a normal schedule tomorrow. The holidays are over and it’s time to get to work, both in and out of the gym. When you come in focus on those 2012 goals!

OnRamp update: We are making changes to our program for newcomers to SRCF. Starting this month we are going to conduct a two week OnRamp of 6 classes (3 per week). No more Elements! The first OnRamp starts next Tuesday night 1/10 at 7pm. If you know of someone interested in starting CrossFit they can contact us to get info and sign up. Spots are limited to 5 people for each OnRamp. Details will be posted tomorrow.

2012 CF Games Open coming soon: Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]

“Setting Specific Goals” with Greg Amundson by Again Faster Equipment– video [wmv] [mov]

Happy Birthday Greg!

5 Rounds for time:

12 Power Cleans (115#/75#)
27 Double-Unders
100m Run w/Bumper Plate (45#/25#)

Results

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Happy Belated Birthday Greg:

Greg Bday WOD

Another good birthday WOD today, this time for Greg. He got his favorites, only the load went heavier. No place to catch your breath.

Schedule for New Year’s Weekend:

  • Friday and Saturday – No Change!
  • Monday – NO 0830 or PM Classes! We will have 0930/1030/1130 class times only!
    • This means you have 3 slots to choose from (just not early at 0830)
    • 5/6/7pm classes are cancelled

Notes:

Chris Spealler: “Passion”

   

"Helen" and "Heavy Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or “Heavy”:

3 Rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Chest-to Bar Pull-ups

Results

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Even “Mini-Helen”:

Mini-Helen

Pick your path today. Helen, Heavy Helen or “mini” (that choice was reserved for only one of our clients). 

8 weeks until the 2012 CF Games Open. What are you doing to get ready? 

Pink vs. Pink. Either way Matt is smiling:

Michelle_KB Matt_Swing and Smile Jenna_KB

“Brand Development” with Greg Glassman – video [wmv] [mov]

Watch this MobilityWOD below and then grab a barbell in lieu of a foam roller next time you come in. Jeremy had us all rolling ourselves into our personal pain caves last week and I gotta say I am a fan of this twisted self torture. 

Mobility WOD: “Modern Gypsy? Let’s Make a Mash Party”

Row, Pull, and Run

3 Rounds for time:

Row 500m
20 Pull-ups
Run 400m

Results

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Pull

Wall climbs and thrusters likely took their toll on the shoulders and overhead pressing so today was time for some work on pulling and cardiorespiratory endurance.

Tomorrow for Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!

Christmas Schedule:

  • Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard

    • 9:30 am is FULL and all those signed up on the whiteboard will have priority for each class
    • 10:45 am is almost FULL too but will have a second wave if needed
    • Dress in layers and be prepared to work outside
    • Be patient if it’s crowded and wait upstairs or in the lobby
    • Tell the little monsters to stay calm and obey all instructions from the cockpit
  • Monday 12/26 we are closed!

“Defining CrossFit” with Greg Glassman – video [wmv] [mov] [HD mov]

CrossFit Games Marathon on ESPN2, New Year’s Day starting at 1:00pm ET – video [wmv] [mov]

Row

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band) 

Results

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Big Kip:

MU_Sean

 Banded Good Morning and Bar Good Morning with Rob and Luanne:

Banded GM_Rob Bar GM_Luanne

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

Training With Champions: Parts 1 and 2” with Mikko Salo and Dan BaileyCrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

Handstand Cardio

3 Rounds for time:

Row 500m
10 Handstand Push-ups
Run 400m

Results

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Spencer and Mark locked in a race to end:

HSPU Race

Saturday morning two of our CF’ers are competing at the Gorilla Games in Bellevue at CF Amped. Several of you (including Coaches Michelle, Moe, Rona, and Mark) are going to cheer on Lucy and Sangeeta. Good luck both of you! Have fun and kick ass!

For those who are unable to make the Gorilla Games I will be running the Saturday classes (both Main class and Advanced RX Class). Saturday night is also the SRCF Paleo Potluck and Ugly Christmas Sweater Party at Amanda and Mike’s. Everyone is invited so check the box for details and RSVP.

Notes:

Starting next month, we will have a new certified coach (Sean) and his primary class will be for the dogs. Literally. DogFit. Forging Elite K9’s. Zoe is ready. Is Sean?

For a preview of Coach Sean’s new class watch below:

“DogFit” by Eddie Ifft – video [wmv] [mov]

“Stronger in her 30s: Angie Pye” ~ CrossFit Games