Category: CrossFit Journal

"Fore"

Strength WOD:

1-1-1-1
Clean & Jerk

Conditioning WOD:

AMRAP (As Many Reps As Possible) in 12 Minutes of:

4 minutes of Clean and Jerks (135#/95#)
4 minutes of Rowing (Calories)
4 minutes of Burpees

Results

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Split_Emma Split_Saer

Push_Cassie Coaching the Split Jerk

Watch this. Owned by two of the coolest people we know and is by far one of THE coolest gym’s ever. I want to go drop by and face all the med balls out, move the spray bottle and generally just drive Nadida and Eric’s OCD tendencies through the roof.

CrossFit Belltown: The Old Curiosity Shop – CrossFit Journal video [ipod] [mov] [HD mov]

Lindy Barber and Jen Smith Do 14.3 games.crossfit.com 

"Bear Complex"

Strength WOD:

3-3-3-3-3 
“Bear Complex” 

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat 
Push Press or Jerk
Back Squat 
Push Press or Jerk

Rules:

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load. 
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

As Many Rounds/Reps As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Begin with 1 KB Swing and 1 Thruster, then 2 KB Swing and 2 Thrusters, then 3 and 3, etc. adding one rep to each movement in an ascending ladder until you reach 8 minutes.

Results

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  Kris_KB AMRAP

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. 

Coaching Tip: Receiving the barbell behind the neck 

  1. Complete the push press/jerk overhead and stand tall
  2. Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
  3. As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
  4. Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Notes:

  • Painting is underway and will be completed Tuesday! 
  • Congrats to Lou for his 100th WOD and Seth M. for number 250!
  • Stop the Slop Challenge Winners will be named this week for the Weight Loss and Essay Challenge.

Thrusters

Workaround

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)
40 Squats

or for those who did the above WOD at 0630 Thursday:

4 Rounds for time:

500m Row
400m Run

Results (both for Thurs 0630 and Fri classes)

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Choose Your WOD

So far the gym in on track and the larger space looks great! Next week is the framing/construction of the demising walls (for sound) and then sheetrocking and painting. While the demo and construction is underway the programming will adapt to what space and equipment we can access. Thanks for the patience and I promise you we will still do CrossFit during this phase. (Zumba doesn’t start until Sean finishes his dance training)

SRCF 4.0

“Speed Training” with Dan Bailey – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Deep-Dish Breakfast Pizza” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"4 x 500"

Strength WOD:

3-3-3-1-1-1
Shoulder Press

Conditioning WOD:

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

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Row Hard

Rowing interval sprints are a great tool for increasing your overall fitness.  Why sprint to the finish line? Read on and incorporate a strong finish every time you do rowing max efforts.

Rowers: Why You Must Always Sprint ergrowing.com

Interval Training Concept2.com

Media:

Behind the Games: 2013—Part 3

“Bartendaz: ‘Mind Up’” – CrossFit Journal video [ipod] [mov] [HD mov]

Press

So Long 2013!

In Teams of 2 complete for time:

10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-Bar

50 Kettlebell Swings (53#/35#)
60 Walking Lunges 

70 Push-ups
80 AbMat Sit-ups

90 Air Squats
100 Double Unders

90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges 

50 Kettlebell Swings
40 Toes-to-Bar 

30 Box Jumps
20 Pull-ups
10 Handstand Push-ups
 
* One person working at a time. Break up reps and go in order. 
** 30 Minute Time Cap, if you cap post total reps completed.

Results

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Tag Team_L  Tag Team_R

This was a pretty fun team WOD to end the year. As we look back on a pretty eventful 2013 we saw another year in the gym of record growth, fun traditions continued, community and family grown, and everyone improving their fitness and health. We are grateful for all of you and what you bring to the SRCF family! Happy New Year and we wish everyone a PR filled 2014! 

“2013: Beloved Suffering” by Hilary Achauer, CrossFit Journal article [pdf]

Jim M. Bringing It In:

Bring It In

Snatch Friday

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

21-15-9 Reps of each for time of:

Overhead Squat (115#/75#)
Ring Dips

Results

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Natalie hits “500”:

500 WOD Club

Congrats to Natalie who recorded her 500th WOD today and proudly wore her “500th WOD Club” t-shirt (I love the pic above). That’s a lot of work and dedication to not only CrossFit but also shows discipline to track every single workout she’s done in SRCF. I remember when Natalie started and couldn’t hold a training bar overhead and now she’s using her fitness to snatch 70 lbs! 

If you have recorded 100, 250, or 500 WOD’s here at SRCF then you are eligible to get your WOD Club t-shirt. Make sure you track your WOD’s in your logbook or on beyondthewhiteboard.com to stay on track.

If anyone wants to make this for Christmas morning let me know and I’ll be over.

“Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Receiving Pos_Rob W

Holiday Schedule:

  • 12/23: Normal schedule Monday 
  • 12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!
    • We will be doing the “12 WOD’s of Christmas” annual workout
    • Wear a bad Christmas sweater if you have it
  • 12/25: CLOSED Santa for time! Merry Christmas!
  • 12/26 – 12/28: Normal schedule Thursday through Saturday
  • Stay tuned for New Year’s week schedule

In Reverse

4 Rounds for time:

40 Reverse Alternating Lunges
15 Handstand Push-ups 
400m Run

Results

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Reverse Lunge

Different way to do lunges today. The reverse alternating split lunge hits the legs differently than the forward alternating lunge. Keep that front knee behind the toe box and aligned to your big and second toe. Keep the chest up and touch the lower knee gently to the ground. Balance the bodyweight to both legs and you stand the back leg up. Pretty sure you’ll be sore in some new places tomorrow.

HSPU

“Fran to Teach Phys. Ed.” CrossFit Journal article [pdf]

Clean and Press

Strength WOD:

1-1-1-1-1
1 Power Clean + 1 Push Press

Conditioning WOD:

3 Rounds for time of:

10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#) 
50 Double-Unders

Results

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Clean and Push Press

Clean and Press type of day. 

Shoulder Press, Push Press, Push Jerk: The Overhead Lifts – CrossFit Journal

Thanks to Mark for organizing and to all of you who donated something for the North Bend One Voice community drive for Snoqualmie Valley families in need. It was a sleigh full and all the toys that were donated will no doubt make many kids Christmas a memorable one. 

James making some sparks:

Sparks Fly

"Diane"

“Diane”

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up

Checkout WOD:

For time:

50 Hollow Rocks

Results

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“Diane” Day:

 
Group DL_Diane

What are the CrossFit benchmark workouts? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman 

“The New Girls” by Coach Greg Glassman 

DL_Kaylee HSPU_Diane

Don’t miss the 2013 CrossFit Invitational, presented by Reebok. Watch Team USA take on Team World, live on Eurosport this Saturday, October 26! 

Schedule:

  • 10/26: “Frankenchipper” WOD! Sat. at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. 
  • 10/31: All PM Classes (4, 5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

Turkish Get-Ups

Strength WOD:

10 Minutes:
1-1-1-1-1 
Turkish Get-up (both arms each set)

Conditioning WOD:

4 Rounds For Time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Derek ran out of Kettlebells to use:

Derek_TGU

“Cueing the Push Jerk” CrossFit Journal

Pat Sherwood’s Surprise Workout – video [ipod] [mov] [HD mov]

“Good With The Ladies” The Box Magazine

Josh Bridges push jerks at the 2013 Games:

Push Jerk_Bridges