The 2010 CrossFit Games are here!

4 Rounds for Time:

50m Walking Lunges
50 Sit-ups

Today, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

We are in LA watching the Games at the Home Depot Center. Stay tuned for updates and check the Games site for the latest. Also you can watch a live feed on the right hand side of this page.

If CF Were Easy Tshirt

Watch The History of the CrossFit Games [free video download on the CF Journal]

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

Max Effort Day

Max Effort Day (Choose a minimum of 4):

Row 500m Max Effort
Run 400m Max Effort
Row 1000m Max Effort 
Standing Box Jump Max Height (Scale up to hit max height)
Dead Hang Pull-ups Max Reps
Pull-ups Max Reps 
Kettlebell Swings Max Reps (53#/35#)
Double-Unders Max Reps
Push-ups Max Reps
Max Plank Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps
Handstand Hold for Time
*Rest as needed between max effort exercises

** Extra Credit: Learn to rope climb

Results

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View this photo 

“Moving On Up” with Rob:

 
Rob Max Box Jump

Previous Max Effort Results (10/10/09)

Rona Rope Climb Jana Rope Climb

Jeremy Box Jump Joe 1st Rope Climb

Just another manic Fun-day! Some days you just need to know what you can do if you go all out and see how many reps you can get or how fast you can go. Today you had to pick at least 4 from the list and go for it. All of you hit a PR and displayed some mad skills!

Use these as mini-benchmarks for setting goals and getting stronger. Use the row and run times for helping learn your pace for going hard and fast. Then pick a date and break the new PR’s you set today!

Lucy fitting in time for a WOD while in Maui last week:

Lucy_Maui Run_WOD

Notes:

Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

"Gwen"

For Load:

15-12-9 reps of 
Clean and Jerk

Rules:

  1. Choose a weight
  2. Touch and Go only at the floor; no dumping
  3. No Re-grip allowed
  4. Rest only off the ground and as needed between sets 
  5. Use same load each set to be RX’d

Results

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A Couple of Jerks:

Jenna_Push Jerk Sean_Push Jerk

This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.

I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”

Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!

Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope. 

Notes:

No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!

Moe and Coach Burgener

Sunday Equals Rest Day

Michelle is completing her CrossFit Kids certification today! Our goal is to then launch a trial program in August. Stay tuned. Same Bat-time, same Bat-channel…

Ash KB Swings 

Can’t go to the CrossFit Games? Want to watch?

There will be a live HD webcast of the Games on the internets and it will be free! On Thursday 7/15 at 6pm Pacific there will be a 30 minute preview show and event coverage will start Friday at 8:45am. Read more here and we will publish the link to the viewer when it’s available.

Ring Handstand Push-ups demo:

   

WOD:
5 Rounds for time of
5 Deadlift (Fat Bar 338#)
5 Ring HSPU

Jello Legs

5 Rounds For Time: 

50 Ft. Barbell Overhead Walking Lunges (45#/33#)
21 Burpees
* Let your trailing knee gently kiss the ground on each lunge

Results

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Quote of the day: “I pay for this?!” ~ Cathy mid burpee

Cathy and Jello Legs:

Jello Legs

What’s tougher than walking lunges? Overhead weighted walking lunges. What’s even worse than that? Adding burpees! This main site WOD is a classic hard hitter. Who’s quads are feeling happy?

Coaching tip: The Barbell OH Walking Lunge with Adriana 

OH Walking Lunge_Adriana

  • Barbell overhead in a wide grip (either snatch/OH grip or push press grip)
  • Active shoulders
  • Look straight ahead
  • Lunge forward, keeping knee behind the toe box
  • Trailing knee gently kisses the ground
  • Step long and through continuing this pattern
  • Rest in place with barbell on the ground; not continuing to walk forward

This fires me up! Watch “Death by Clean and Jerk” with Mikko Salo, CrossFit Journal Preview video [wmv] [mov]

Notes:

Saturday schedule: “Awesome” practice will be held at 9am and 10am tomorrow. 9am is full, 10am is open! Come celebrate Moe’s birthday with a WOD…

Do you take Fish Oil? We are working with Barlean’s to get more info around pricing for group orders. Let us know if you are interested as they have great quality fish oil (both adults and kids). 

You asked for it! Literally! Want to know what is sugar or artificial sweetener? Or how it is cleverly marketed and packaged into what we eat? Want an easy list to identify them? Whole9 took the suggestion from our workshop (can’t remember who asked) and posted about it. Read Whole9’s “Sugar = Sugar = Sugar

Double Under Ladder

Strength WOD: 

Shoulder Press
1/1/1/1/1/1/1

Checkout WOD: 

For Time: 

5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder

* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1

Results

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Graham Pressing while Curtis completes “Kelly”:

Graham Press Curtis and %22Kelly%22

On the Double:

DU Ladder

Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took. 

Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!

Notes:

Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!

Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.

The final WOD at the Canada Regionals [wmv] [mov]

Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?

2K Row

For Time:

Row 2000m

Results

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Quote of the Day: 

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

Amanda and Bridget row hard

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Inflexibility Twins 

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button

Whole 9 Nutrition Workshop Details:

  • Date: Saturday 6/19
  • Time: 1pm to 5pm (4 hour workshop – no kiddos)
  • Cost is $75 per person
  • RSVP via email or blog
  • Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

  • Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
  • C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Pop and Drop

Strength WOD:

Squat Clean
1/1/1/1/1/1/1

Checkout WOD:

For Time: 
Alternate 15/12/9/6/3 reps each of 
Burpees
Squat Cleans (95#/65#)

Results

View this photo
View this photo  

Heavy Metal:

Heavy Metal

“Cleans are truly an ideal exercise for every athlete in every sport.” – Bill Starr: Championship Olympic Weightlifting US Coach

Who loves the squat clean? This guy does! The full clean (or squat clean) is a great lift that hits the whole body. It’s highly technical, has a lot of moving parts, and quite possibly will never be “perfect”. This lift requires high skill and high levels of concentration. The demand on both the muscular system and nervous system are high, much higher than a “simple” lift like a deadlift. It wipes you quickly, and if the technique is not sound and the commitment to pull under the bar is not there, it will certainly limit reaching anywhere near your max poundage. Learning this movement is possible for all athletes; the key being practice, flexibility, speed and consistent effort. 

Burpees and PR’s:

Burpee_Kristen PR Yell

Notes:

Squatch has been traveling! North Carolina man claims he had a close encounter with “Bigfoot”

Two more reasons why CrossFit as a sport is truly entertaining to watch and cheer: Men’s Epic Match-up 2: Speal and Orlando 

SNORIDGE CROSSFIT