Category: Checkout

4 RFT: 400 m, Thrusters and Chest-to-bar Pull-ups

4 rounds for time of:
Run, 400 m
10 Thrusters (95#/65#)
10 Chest-to-bar Pull-ups

Post WOD: Skill Work: Double Unders

This workout is not for time or reps. Goal is to practice your double under skill and speed.

BTWB

Today after the WOD Keith and I were sitting outside on the curb and he was telling me what got him to try CrossFit. He was in Alaska on a heli-ski vacation and there were some CrossFitters who were there filming a documentary show called InFlux. He said in the base camp they scheduled a mobility/CF WOD to help pass the time while waiting for the skiing/boarding conditions to be right. He decided to go give it a try and did his first WOD in an old cannery. The WOD was air squats, push-ups and ball slams. He liked the experience enough that when he got home to Snoqualmie he did a web search for CrossFit and found us and immediately signed up for our OnRamp.

He was telling me he was anxious to see how the show turned out and figured it would be out soon. Coincidentally tonight CrossFit.com published it. Not only is it a really well filmed and cool series, but Keith gets a couple cameo shots during the WOD part of the video. I’m glad his experience brought him here and it’s cool to see it on video.

If you are a skier, snowboarder, or outdoor sports enthusiast, this is worth watching.

“inFlux: Episode 2.1” – CrossFit Journal [video]

Skill Work: Rope Climb Practice & "White"

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

“White“

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates (45#/25#)
Run 400m

Optional Checkout

A single set of Double Unders for max reps.

BTWB

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.” ~ crossfit.com

CF Games Open Registration Count:
Team SRCF = 28

The Skinny on Fats www.theboxmag.com

Deadlift 3-3-3 & Diane: Deadlifts and Handstand Push-ups

Deadlift 3-3-3

Choose:

“Diane”

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

* Choose “Diane” or other version with different rep scheme.

2015 Live Open Announcement Venues and Athletes

15-12-9-6-3: Deadlifts and Handstand Push-ups

15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

BTWB

Today was a choice of metabolic conditioning workouts. You could go with the classic CrossFit benchmark “Diane” (one of the Girls), or complete the same amount of work but in a different rep scheme of 15-12-9-6-3 of each. Why? Because “Diane” can be a huge challenge for many when the initial set of 21 is completed. With the handstand push-ups suddenly exhausted, the WOD transitions suddenly drag out and you find yourself standing there shaking out your arms wondering how you will get another one. By splitting the reps into sets with a more manageable scheme, it keeps you moving.

The Open announcement match-ups and locations have been announced (see below link). While none will be here in the Puget Sound this year, the match-ups are intriguing and the first week kicks it off with Froning vs. Fraser.

Pic of Travis (on the right) by the strong guy on the left (which I took).

Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.

AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU

BTWB

Prosciutto & Apple Crusted Salmon with Whittled Asparagus www.paleonick.com

New Year, New Gear

Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders

SRCF “Stop the Slop WOD” Performance Challenge 3.0

For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell

Post WOD Skills: Double Unders

Not for time or reps. Goal is to practice your double under skill and speed.

BTWB

Photo by Rob W.

“Virtuosity“: Doing the common uncommonly well.

Virtuosity with Chuck Carswell – [video]

Today was our retest after the Stop the Slop Challenge. 30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.

AMRAP 20 mins: 400m, Push Press and Box Jumps & AMReps 2 mins: Hollow Rocks

AMRAP 20 mins: 400 m, Push Press and Box Jumps

Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)

Checkout:

AMReps 2 mins: Hollow Rocks

As many reps as possible in 2 mins of:
Hollow Rock

BTWB

Frank vs. Hollow Rocks. I would say the Hollow Rocks won.

Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Thruster 2-2-2

Chipper: Thrusters, 200 m, Thrusters and 3 more

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.

Pull-ups : Max Set

A single set of Pull-ups for max reps.

BTWB

If you were looking for 10 lb. plates today ask Josh since he apparently hogged almost all of them.

CF Games Open: It’s Time

Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

Back Squat 3-3-3-3-3

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

A single set of Push-ups for max reps.

RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.

BTWB

Today was a big milestone for Michelle M. She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier. We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.

Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.

Here’s what she had to say about it:

“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. ‪#‎sameorbetter‬

CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count)
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”

On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!

Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat 5-5-5-5-5

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!

Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

30 Day Stop The Slop… starts MONDAY, January 5th!
Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]