Community. Coaching. Caring. Since 2009.
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Snatch + 1 Hang Snatch (Choose Load)
Conditioning WOD:
Complete AMRAP for 10 Minutes of:
30 Lateral Burpee (Over Barbell)
20 Overhead Squat (95#/15#) ll)
10 Strict Pull-ups
Results
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Camille Leblanc-Bazinet, Amanda at 135 lb. – [video]
Strength WOD:
1-1-1-1-1
Clean & Jerk
Conditioning WOD:
3 Rounds of max reps of each of the following exercises:
1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats
2 Minute Rest
* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score.
** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating.
*** Score total reps/calories and reps per round.
Checkout:
2 Minutes Max Reps of Hollow Rocks
Results
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Couple of Jerks:
Above photo by Rob W.
November OnRamp begins tomorrow night!
Invitational Update: November 3, 2014
Another event announced: 45 for 45
Main Class:
As a team of 2 complete for time:
200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)
* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.
Advanced RX Class:
Strength WOD:
3-3-3
Snatch Grip Push Press
then:
3-3-3
Snatch Grip Deadlift
Conditioning:
Complete AMRAP for 15 Minutes of:
3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run
Results
Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!
Are You Foam Rolling All Wrong? www.dailyburn.com
Strength WOD:
1RM
Back Squat
Conditioning WOD:
Complete AMRAP for 6 Minutes of:
6 Pull-ups Push-ups
6 Push-ups
6 Kettlebell Swing (Russian) (70#/53#)
6 Goblet Squat w/ Kettlebell (70#/53#)
Results
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Clean and Jerk with Lauren Fisher (slow motion) by Rogue Fitness
On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School. If you want to attend then details are here for the event. Thanks to everyone who has donated to the envelope that Mark left at the box. He will deliver it on Saturday.
Strength WOD:
3-3-3-3-3
Bench Press
Conditioning WOD:
For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.
Results
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What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is “only” 4 minutes per exercise but very effective.
Read this for a Tabata Protocol Description and History
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Clean (Squat) + 1 Hang Clean (Squat) + 1 Split Jerk (Choose Load)
Conditioning WOD:
9-6-3 Reps of each for time:
Front Squat (185#/125#)
Bar Muscle-ups
or
9-7-5 Reps of each for time:
Front Squat (225#/155#)
Bar Muscle-ups
* Choose this WOD only if you can RX it; otherwise complete 9-6-3 WOD
Results
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Full cleans and splits this week, not power and push:
Invitational Update: October 29, 2014
Rebecca Voigt’s Transition From Athlete to Coach
Skills WOD:
3-3-3-3-3
Weighted Dips
Conditioning WOD:
For time:
Results
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AFAP = As Fast As Possible
Strength WOD:
3-3-2-2-1-1-1
Snatch (Squat)
* Touch and Go
Conditioning:
3 Rounds for time of:
400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups
Results
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On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School. If you want to attend then details are here for the event. Mark has also left an envelope at the box on the front counter for anyone wanting to donate and he will deliver it on Saturday.
CrossFit Invitational Is Coming
Rich Froning’s Plan for Redemption
Creepy Combination for time of:
Results
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Our 6th Annual Frankenchipper! (photo by Rob W.)
Saturday was our SRCF annual tradition costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This day is one of my favorites to see everyone in costume and trying to work through the gasser of a workout. Thanks for the big turnout.
We also had our 6th annual Halloween party at Castle Black! Open to the whole box and friends who hail from the Seven Kingdoms of Westeros; we had a great party of entertaining characters, paleo-faileo food, strong drinks and a good times. Daenerys of House Targaryen and Jon Snow of the Night’s Watch thank you all for coming!
Strength WOD:
1-1-1
Thruster
Conditioning WOD:
For time:
10 Thrusters (95#/65#)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb
Or:
For time:
10 Thrusters (Choose Load)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb
Results
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TOMORROW is our annual SRCF costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.
Make sure you have your costume. First wave is at 9:30am. We will run however many waves we need to get all of you through. No need to sign up, just show up!
No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume!
Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm. Grab your costume, bring a dish (paleo friendly or not) and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.
Note: There is no 10/25 Saturday Advanced RX class
Local Woman Sets Kettlebell World Record king5.com
Looking for Plaeo Recipes? Try www.nomnompaleo.com