Category: Daily WOD

"Gwen"

Strength WOD:

* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.

For Load:

15-12-9 
Power Clean and Jerk

Rules:

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

Conditioning WOD:

42 Air Squats
21 Hollow Rocks
30 Air Squats
15 Hollow Rocks
18 Air Squats
9 Hollow Rocks

Results

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Photo by Rob W. 

Gwen_Deb Grip Killer

This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel”. It became “Gwen” and has always been a strength workout where the goal is to pick a load, stay unbroken and touch and go off the floor. Resting as much as possible between sets allows you to attack each subsequent set at 12 and 9 unbroken reps. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique. 

Or if you are Frank then you don’t pay attention and you do it for time. No rep…

2014’s Fittest Men are Coming to ESPN

Climb or Walk

Main Class:

As a team of 2 complete for time:

1500m Row
50 Ball Slams (30#/20#)
12 Wall Climbs 
6 Rope Climbs (15 ft.)
1000m Row
40 Ball Slams
8 Wall Climbs 
4 Rope Climbs 
500m Row
30 Ball Slams 
4 Wall Climbs 
2 Rope Climbs

* Teams alternate work (one works at a time). Sub: 1 Wall Climb : 2 Pike Push-ups; 1 Rope Climb : 2 Supine Rope Climbs

Advanced RX Class:

Strength WOD: 

3-3-3-3-3
Bench Press

Conditioning WOD:

For time:

12 Kettlebell Swings (70#/53#)
1 Handstand Walk (12 ft.)
11 Kettlebell Swings 
1 Handstand Walk 
10 Kettlebell Swings 
1 Handstand Walk 
9 Kettlebell Swings 
1 Handstand Walk 
8 Kettlebell Swings 
1 Handstand Walk 
7 Kettlebell Swings 
1 Handstand Walk 
6 Kettlebell Swings 
1 Handstand Walk 
5 Kettlebell Swings 
1 Handstand Walk 
4 Kettlebell Swings 
1 Handstand Walk  
3 Kettlebell Swings 
1 Handstand Walk 
2 Kettlebell Swings 
1 Handstand Walk 
1 Kettlebell Swing
1 Handstand Walk 

* Sub 1 Wall Climb for HS Walk

Results

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Lots of climbing and walking on your hands:

Wall Climbs

Supine Climbs Rope Climbs 

Attention Teams: The deadline to validate CrossFit Team Series scores is this Wednesday, October 15 at 5PM. 

Weightlifting Shoes: Why You Need a Pair, What to Look For, and When to Wear Them

Team Series Final Week

Skills WOD: 

3-3-3-3-3
Ring Dip (Weighted)

Conditioning WOD:

4 Rounds for time of:

400m Run
10 Power Cleans (155#/115#)
5 Lateral Burpees (Over Barbell)

Results

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Wonder Twin Powers…Activate!

Hand Slap

Max C2B

Week 3 CrossFit Team Series events announced

Team Series is back! For those teams who are completing these, plan to have your WOD’s complete by Monday. If you are entering your score online you will need to complete them by Saturday.

Get ready to Bench Press! We have two more benches now and I will be programming bench press for strength training starting next week. Having a total of 4 benches will allow for small groups of up to 3-4 to rotate through the bench. This will be a great addition to adding variety to our lifts.

"Blake"

“Blake“

4 rounds for time of:
100 ft. Overhead Walking Lunge (45#/25# bumper plate)
30 Box Jumps (24″/20″)
20 Wallballs (20#/14#)
10 Handstand Push-ups

Results

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Lunges Box Jumps and HSPU

We programmed this Hero WOD almost a year ago to the day. It is a very fitting and challenging physical and mental endurance workout.

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

Tough WOD. Hero WOD’s always are. RIP.

Knee Deep

Strength WOD: 

1-1-1-1-1
Snatch

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of: 

10 Knees-to-Elbows
10 Burpees

Results

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K2E

“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]

Cues for Weightlifting Coaches – CrossFit Journal [article]

Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]

Snatch_Lisa

Fran-ish

Strength WOD: 

1-1-1-1-1
Thruster

Conditioning WOD:

4 Rounds for time of: 

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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Running Fran

This video has the same coaching tip that was covered today in several classes to use the hips to drive the bar up out of the squat. Quickly and aggressively opening and extending the hips will help push the bar overhead without the slow struggle that turns into a press out.

Squeezing the hips in the thruster with Margaux Alvarez – [video]

Teamwork

Main Class:

As a team of 3 complete 2 rounds for time:

45 Burpee Box Jump Over (24″/20″)
45 Front Squats (135#/95#)
135 Air Squats 
45 Shoulder-to-Overhead (135#/95#)

* One box, one bar

** Teams alternate work (one works at a time) but each team member MUST complete 15 FS and 15 STO each.

*** During barbell movements the bar cannot touch the ground. If bar hits the ground during the 45 reps of each barbell movement then the entire team runs a 400m penalty lap before picking up the bar.

Advanced RX Class:

Strength WOD: 

4 x 2 Hang Clean + 1 Push Jerk

Conditioning WOD:

As a team of 2 complete for time:

40 Hang Squat Cleans (155#/105#)
40 Bar Muscle Ups
120 Double-Unders
40 Shoulder-to-Overhead (155#/105#)
40 Box Jumps (30″/24″)

* One bar, one box alternate work w/partner

Results

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All Team Saturday:

Team Rack

Burpee Box Jump Over

Congrats goes to Jules for taking 1st place in the CF Varsity Teens Gauntlet today at CrossFit Bellevue! We are so proud of you and love to see the hard work pay off on top of the podium!

Watch the CrossFit Games on ESPN

2014’s Fittest Women are Coming to ESPN

1/2 "RJ"

Skills WOD: 

Rope Climb progression & Foot lock practice

or if you can already Rope Climb complete:

5 x 2
Skin-the-Cats

Conditioning WOD:

1/2 the Hero WOD “RJ“

5 Rounds for time of:

400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups

Results

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Rope Climb_Luanne

ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm.  Drawing for one free entry will be on 10/15. More info available in the gym.

* Must be a member of SRCF to win

Footwork on the split with Chad Vaughn – [video]