Community. Coaching. Caring.
Happy Father’s Day to all you dads out there. Sit back and enjoy.
Notes:
TIME! The Regionals are now officially over around the world. Next stop? The Games in LA at the end of July.
Regional Update 4.2 – video [wmv] [mov]
This Saturday 6/25 we will be CLOSED for the CF Gymnastics Trainers Course!
Saturday WOD:
In Teams of 2 Complete 10 Rounds for Time:
5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row
* One bar, one box, one rower. One works at a time. Tag up each round with your partner.
Advanced RX Class WOD:
As Many Rounds As Possible in 15 Minutes:
1 Rope Climb (15’/12′)
10 Ring Dips
20 Wall Balls (20#/14#)
Results
Post WOD:
Two awesome classes today! Good turnout, good energy and good times!
Are you trying to lose weight? Read “17 Reasons You’re Not Losing Weight” by Mark’s Daily Apple
Are you trying to gain muscle and pack on some pounds? Read “How to Gain Weight and Build Muscle” by Mark’s Daily Apple
CrossFit Games 2011 Regional Update 4.1 [wmv] [mov]
Some of you have been asking what Mark’s big balls are for? Why did he leave them in the box? Well here you go…
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders
Results
View this photo
View this photo
Quote of the Day: “Failing to prepare is preparing to fail.” ~ Coach John Wooden
The Filthy Fifty Exercises in Pictures:
That was filthy wasn’t it? Ten exercises. Fifty each. If you’re new you did the Dirty Thirty which is also rough. This type of WOD is known as a metabolic conditioning “chipper”. Mainly because you chip away at each exercise and move on and also because at the end of it you feel like you were run through the wood chipper. I don’t program chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of hard to coach movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement.
Note:
Advanced RX Class starts tomorrow at 10:45am after the normal Saturday 9:30am class. If you didn’t test into the Adv. Class then make sure to show up for the 9:30am class.
Reminder: CF Kids Session II will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes. Go here for more details.
Good luck to Curtis who is attempting to summit Mt. Rainier this weekend. Be safe. Stay out danger and have fun!
Week 4 Reebok CrossFit Games Regional Teaser – video [wmv] [mov]
As Many Reps As Possible in 20 Minutes:
Run 400m
Max Rep Overhead Squats (95#/65#)
* Score total reps OHS, drop the bar to rest and you must run
Results
View this photo
View this photo
So today’s WOD was a spin off two different benchmarks; “Nicole” and “Nancy”. Programming this one my intent was for it to have the max rep penalty scenario like “Nicole” where resting means you take a 400m spin around the parking lot. I didn’t mean for it allow any rest with the barbell unless it was standing with the weight overhead. Back rack = rest. It removes the strain and concentration required to maintain an effective overhead squat position and allows for recovery. That makes it no longer a max rep scenario.
So for the morning classes that were allowed to back rack it to rest my apologies for the screw up. You all caught a break. I should have explained it better to the “Assistant to the Head Coach” when I reviewed the WOD with her! That said I have given her detention and a formal written warning and placed it in her file for her next performance review…
One hand Muscle-up by George Piwko – video [wmv] [mov]
Notes:
For time:
1000m Run
30 Handstand Push-ups
1000m Row
Results
View this photo
View this photo
Mark and Nadia (of CrossFit Belltown) knock out Regionals WOD 1:
2011 CrossFit Games Regional Workout 1
“Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald”
This week we will program a couple of the WOD’s from Regionals or some that are similar to give everyone some appreciation for the workouts and level of athleticism displayed by Mark and all the athletes at all the CF Games Regionals. Today was WOD 1.
As I reflect back on this past weekend at the NW Regionals I can’t help but think about where I personally was a year ago. Having just competed at the 2010 Regionals I was exhausted, ecstatic, and relieved to have it over. I was also determined. Determined to make it back.
Over the past year I have been working hard to return to the arena and give it another go. I had set some goals both personally and for our box. I made the following goals: qualify myself and at least one other as well as get a team qualified. Not knowing what the method CrossFit would have to get back to Regionals I assumed there would be a Sectional and it would be the typical weekend competition. As the Open was announced it threw me (and many in the community) for a loop. At first I’ll admit I was totally against it. I was mad. I wanted that competition out in the real “open” and I wanted (selfishly) for it to be a weekend grind. I wanted to have the community gather together and bring the whole box out to see a bunch of CF’ers go at it for multiple workouts a day. Once I put that aside and accepted that it was the Open no matter what, as a box we decided to try and do it right.
We hosted each and every Open WOD week after week and did our best to do it with integrity, community, and hard ass effort. The Open grew on me. Sure some things were frustrating but the box participation was great and the spirit it built even better. During that time I joked that I wasn’t quite sure I really wanted to go back to Regionals. As the weeks wore on and the attempts at each Open WOD piled up, I felt pretty confident I would make it. I was sure the WOD’s would get more technical or heavy and allow me to stay in the top 60. As the Open drew to a close, I watched my name fall from the low to mid 50’s to 59th to the 63rd spot after PR’ing Open WOD 11.6 for the third time on Sunday in the final hours. I was honestly crushed. Mad at myself more than anything. I felt like my training was all off and that I missed a huge component for the past year. I was bitter at myself for not pushing harder during the Open and wondered to Michelle if I was too confident and failed to leave it out there each workout. I pored over the stats and scoreboard. I overanalyzed everything about each one of my WOD’s for about a week. It was kind of a private pity party. Then I kind of moved on as I was able to train again without the stress of the Open. It got fun again.
The plus side was that two of OUR good people in Mark and Pat qualified for the next level with Mark going to Regionals and Pat to the Masters. Our team just barely missed qualifying. That made me feel great and also somewhat salved the wound. After judging this weekend and watching Mark represent so well I can honestly say I am recharged to chase it again for another year. Serving as a judge gave me a front row seat to the action. It put me on the floor next to some flat out amazing athletes and a few friends. It made me a witness to the effort and emotion that makes CrossFit so damn hard and so much fun for me. I love coaching and I love to see people who are as determined to make the Games push themselves to that point that so many won’t go to. I love the sport that it is becoming. That intensity made it real again for me and has left me with renewed vigor to get stronger, get faster and get fitter than I am now.
So back to the drawing board for me. And for our box. I am making up my plan of attack for what will hopefully yield a different result for next year. My goals: See SRCF have a huge participation in the 2012 Open, personally get back to Regionals, qualify at least 2 individuals and qualify a team. If it doesn’t work? Hell I’ll just say it’s part of my run to the Masters in 8 years!
Notes:
Regional Update 3.3 – video [wmv] [mov]
This Saturday at 10:45am will be our 1st Advanced RX Class for those who have tested and passed the Advanced RX Challenge. Class is approximately 1 hour. Don’t be late! For those who missed the past three test opportunities we will plan another test sometime in early July. Keep working on those skills!
Michelle coaching, cuddling, and calling out tabata intervals:
After a fun, long, exhausting, and awesome weekend the NW Regionals are behind us.
Congrats and chest bumps to Mark for competing and finishing 29th out of 38 men this weekend! You represented yourself and the box well! It was great to see the support from so many in our box come out to cheer him on each day. More cowbell!
We are pretty tired so back to normal site posts starting tomorrow. Plus we have a ton of pics to sort through.
Regional Update 3.2 – video [wmv] [mov]
Friday WOD
For time:
20 Box Jumps (24″/20″)
30 Push-up (hand release)
40 Wall Balls (20#/14#)
50 Double Unders
100 Sit-up (abmat)
50 Double Unders
40 Wall Balls
30 Push-up (hand release)
20 Box Jumps
Results
Back to Sillyville:
For time:
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks
800m Run
10 Clean & Jerks
400m Run Backwards
* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”
Results
View this photo
View this photo
Derek joins the “All Ladies Clean & Jerk Class” this afternoon:
This Friday through Sunday is the 2011 CrossFit Games Northwest Regionals!
Come join us at Regionals! We hope to see you there!
Amy N. goes heavy on the Clean and Jerk:
Gym is open for Friday for 0930 class ONLY! Remainder of Friday and all of Saturday we are CLOSED for Regionals (after 0930 on 6/10 and all 6/11).
Coach Rona will run one class and then close up the gym to hit the Regionals. Be there at 0930 if you want a WOD. Otherwise rest, go run, or do 100 burpees for time!
Come join us at the Puyallup Fairgrounds this weekend to cheer for Mark as he competes and catch all the action at the 2011 CrossFit Games Northwest Regionals! If you come down just look for “Silly-ville”!
As Many Rounds As Possible in 20 Minutes:
5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders
Results
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View this photo
See if you did this one a year ago: Previous Results
Caryn Rocking the Pistol
The pistol, also known as the one legged squat. These are a tough bodyweight movement that force concentration, balance and coordination. They also require leg strength and power. Standing up from a full pistol position hits every muscle in your leg, glutes and erectors. Our previous standard in the box for pistols to be RX’d were to hit a med ball on the squat. Today we took it further and said the goal if you had a pistol was to perform it “ass to ankle”. That is what the RX+ means. Over time expect that the RX standard will be sans med ball target. Getting complete range of motion is the goal. It’s not just that you wouldn’t ever have a butt ball in a competitive setting; it’s that the purpose of the pistol like any other exercise is to develop greater fitness while maximizing range of motion, efficiency and power.
Congrats to all who got their 1st pistols today (there were a few who rang the PR bell) with either the box, butt ball or without as well as to those who PR’d. Practice them and stay flexible. You can learn them.
If you are wondering why we are changing the pistol standard? Read this post which sums it all up.
“That Standard Is Stupid” by CrossFit Montgomery County
This Wednesday night is “Mobility Strikes Back”
CF Games Update:
We are done with 2 weekends of Regionals, only 2 to go!
The Regional Update 2.3 – video [wmv] [mov]
Jeremy Instructs Pistols:
In teams of 2 complete for time:
300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.
Results
Tag Team back again…
Reebok’s partnership (and sponsorship) with CrossFit is evolving quickly from sponsoring the CF Games to building a CF Box at the company headquarters to making apparel. Now they are rolling out shoes and Olympic Lifting shoes. Here’s a sneak peek at some of the models that were on display at the NorCal Regionals this weekend. Part Inov-8, part Minimus, with what looks like a slightly thicker but still flat sole. What do you think?
Our “Ball Rules” made the CrossFit Affiliate blog the other day.
“Gramps” Curtis brought all the kids with him to the WOD on Saturday:
2011 CrossFit Games:
The Regional Update 2.1 – video [wmv] [mov]
Next weekend from Friday through Sunday (6/10-6/12) are the Northwest Regionals! The box will be closed on Friday and Saturday as we will all be down at the Puyallup Fairgrounds cheering and supporting Mark as he competes and demonstrates random acts of awesomeness against the top male athletes from our 5 state region.
Come on down to join the SRCF family to watch some cool CF competition and meet others in the community. It’s the pinnacle local “Cult gathering event” for our region! Tickets can be purchased at the gate ($10 a day or $25 for a 3 day pass) or you can buy htem online at the link over on the right hand side of the page.
Also if you are interested in volunteering any of the days let me know ASAP.
Jeremy demos the full snatch. He is so fast on his transition under the bar he actually finds time to change into a sports bra! Lookin’ good!
