Community. Coaching. Caring. Since 2009.
Team WOD: AMRAP 20 mins: Hang Power Cleans, Pull-ups and Wall BallsComplete as many rounds as possible in 20 mins of:
5 Hang Power Cleans, pick load
10 Pull-ups
15 Wall Balls (20#/14#)
Alternating exercises between partners
* Teams of 2. One bar, one WB.
2 Hang Squat Snatches, 75% 1RM
Every 1 min for 7 mins.
21-15-9 reps, for time of:
Power Snatch (95#/65#)
Box Jump (24″/20″)
3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by Rob W.
CF Games Open:
We are up to 40 people registered for the Open! If you are planning to register still you can click the widget right there on the right side of this page and make it happen.
How will it work?
Starting Thursday, Feb. 26th the CF Games will announce the first Open WOD for the week at 5pm. Every following Thursday for the next four weeks CFHQ will announce the subsequent workouts (for a total of 5 WOD’s). All Open WOD announcements will be broadcast live to the interwebs and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby for all to come watch in dread and horror.
On Friday of each of the 5 weeks of the Open (Feb. 26 – Mar. 30) the Open WOD will be the workout that we program for our gym. This is our “Friday All-Day & Night Lights”! If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class. We will also be adding a 4pm Friday class to help with the crowd (this class will start on Feb. 27th).
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday All-Day & Night Lights” Open Schedule:
Note:
We will have limited Saturday make-ups at 10:45am only for registered competitors who could not make it in on Friday (subject to judge availability). You can also make up the Open WOD on Monday’s at the AM classes. If you can make to any class on Friday please do it then. If you have circumstances that prevent that then please coordinate with us in advance!
No make-ups for anyone who hasn’t registered. Right now we have 40 who are registered and it will grow.
Final Note(s):
Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all.
If you want to be a better judge during the Open then please consider taking the Online Judges Course.
Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Be responsible and manage this for yourself.
More questions? Go to this link to read more about the 2015 CrossFit Games Open.
4 rounds, each round for time, of:
Run, 100 m
2 Muscle-ups
6 Push Press (115#/75#)
8 Lateral Burpee (Over Barbell)
6 Push Press
2 Muscle-ups
* Rest 1 min between each round. Record each round for time.
Today and tomorrow we have Kenny from SFH in the gym doing samples of all of their products. We will be carrying their new fish oil and pre-workout Push. If you missed it today you can try those and the Protein, Recovery, and Fuel at the 0830 and 0930 classes Tuesday.
We are up to 35 people registered for the Open! Keep it up and don’t forget when you register to select our Affiliate as your team.
4 rounds for time of:
Run, 400 m
10 Thrusters (95#/65#)
10 Chest-to-bar Pull-ups
This workout is not for time or reps. Goal is to practice your double under skill and speed.
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]
Complete as many rounds as possible in 20 mins of:
10 Lateral Burpee (Over Barbell)
15 Overhead Squats (115#/75#)
20 Kettlebell Swings (53#/35#)
Run 100m
* Each partner must do at least 1 rep of each movement but you can break up the reps each exercise. Only one partner working at a time. Complete an entire movement before moving onto the next. One person at a time on the run.
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates (45#/25#)
Run 400m
A single set of Double Unders for max reps.
“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
21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
* Choose “Diane” or other version with different rep scheme.
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
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.
2015 Live Open Announcement Venues and Athletes
Pic of Travis (on the right) by the strong guy on the left (which I took).
EMOM for 10 mins: 2 Power Clean + 1 Push Jerk2 Power Clean + 1 Push Jerks
* Touch and go on the Cleans
Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle Ups
Post total round.
* Scale: 7 Jumping MU, 7 Bar MU or 7 C2B Pull-ups + 7 Ring Dips each rd.
Photo by Rob W.
Open registration count = 24! Keep it up and let’s get to 30 by this weekend. 14 Days until the Open.
6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch
B.C. comic by John Hart Studios.
Congrats goes to a couple of SnoRidge Squatchers:
Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!
Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.
CF Games:
We now have 18 people signed up for the Open. Let’s keep that number growing. We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…
Nutrition tips from Paleo Nick:
7 Tips To Help You Lose Weight the Healthy Way
“Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]
