Category: Events

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

or

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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Murph_Dan L

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

 “Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. A record 56 of us came in and honored our heroes. 3 more completed it on their own yesterday outside of the gym. Thanks to all who came and supported one another and pushed through a tough workout. After the WOD we had a great turnout for the potluck/BBQ with a big spread of food and drinks. Thanks to everyone for bringing tables, supplies, plenty of food and drinks to share, Anna for the huge trays of chips/guac and meat to grill, and to Jim Mc and Spencer for bringing their grills for us all to BBQ on. SRCF community in action!

Most importantly remember our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

Go Overhead

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

10 Box Jumps (24″/20″)
20 AbMat Sit-ups
10 Shoulder-to-Overheads (115#/75#)

* Alternate each movement with your partner. i.e. Partner 1 does 10 Box Jumps, Partner 2 does 20 AbMat Sit-ups, Partner 1 does 10 STO, etc. One bar/box per team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 8 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squats + 1 Push Jerk (Choose Load)

Conditioning WOD:

5 Rounds for time of:
40 Double Unders
10 Push Jerks (Choose Load) 
* Rest 1 Minute

Results

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Ben_STO

Tomorrow is Memorial Day Murph! See below for Monday’s class schedule. All class sign-up spots have been taken BUT that does not mean we won’t fit you in! Show up, warm-up, be patient and I will ensure that EVERYONE who wants to WOD gets through. Be smart and plan in advance how you will scale the workout, but realize I will be ensuring everyone is adequately scaled to their fitness level. Even though this is a Hero WOD, this is not meant to be a 2 hour marathon in which we have to send out a search party for you on the final run. If you need to do the half then that is simply what you need to do. It’s not anything to hang your head over. Be proud that you are going to kick your butt, honor those who have sacrificed, and that you are doing it with a community of like-minded and supportive friends!

NOTE: The rules for any Hero WOD in our box are as follows:

  1. No whining, bitching or complaining. These workouts are dedicated to fallen heroes. Being tired, out of energy, or exhausted is not an excuse to not be positive! Think about something that motivates you to keep going, consider the reason there are “Hero” WOD’s and keep plugging away.
  2. No quitting. This is NOT the same as scaling. Scaling is smart. Quitting is giving up completely.
  3. Have fun! 

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014. 

  • 0830, 0930, and 1030 classes only 
  • No PM classes! 
  • Sign ups on the whiteboard will have priority in that time slot 
  • If time slots fill up we will still make sure everyone gets to go! Just be PATIENT!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

  • After all the heats are done at 1230 we are also having a potluck/BBQ lunch
  • We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
  • Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills!  

This shirt sums it up:

T-shirt_Awful

Tune up for Murph

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Hang Snatch (squat) (Choose Load)

Conditioning:

3 Rounds for time:

500m Row
25 Push-ups 
400m Run

Optional Checkout:

For time:
50 Hollow Rocks

Results

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Hang Snatches

Push-up practice today for Murph and a little run/row to get the heart rate jacked. Murph is this Monday!

This Monday on May 26th, we will be hosting the annual Murph Challenge 2014. This year we are programming the Hero WOD “Murph” for Memorial Day.

Monday Schedule:

  • 0830, 0930, and 1030 classes only 
  • No PM classes! 
  • Sign up in the gym on the whiteboard for your time slot

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

After all the heats are done at 1230 we are also having a potluck/BBQ lunch. We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams from this coming weekend. Even if you don’t do the WOD feel free to come for the potluck/BBQ. Bring a dish or whatever you want to grill. (Now I just need to find a grill…)

Notes:

The number one area overlooked in recovery (me included):

Understanding Sleep for Optimal Recovery & Productivity by Catalyst Athletics

Row

Final Event

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
1 Snatch (squat) + 2 Front Squats (Choose Load)

Conditioning:

Option 1:

2014 Regional Event 7

For time:
64 Pull-ups
8 Overhead Squats (205#/135#)

Option 2:

From the 2014 Regional Team Event 8

For time:
49 Pull-ups
7 Overhead Squats (185#/115#)

* Option one should only be for those who attempt it as RX’d, otherwise perform Option 2

Results

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EMOM Snatch plus FS

Today was the last event of the Regionals programming, and while a fast WOD it’s a tough test of overhead stability, overhead squat strength and pull-up endurance. 

Week 2 of Regionals kicks off tomorrow, Friday and runs through Sunday (May 16-18). We want to wish Mark the best of luck as he goes to compete at the Northwest Regionals for a 4th time. You’ve trained all year for this so stay calm, pick everything up and put it down really, really fast and most of all have fun! 

For those going this weekend to the Showare Center, if you have a Team Buskas red t-shirt then wear it Saturday. If you are aren’t going Saturday then wear it on the day you go. Friday wear your black on black SRCF shirt or any other black SnoRidge shirt. Look for Team SRCF in the stands. Note: kids 12 and under are free admission. You can still get tickets at the door, go here for ticket info.

Event Schedule for Regionals: Go here to see the event start times by heat for individuals and teams.

Class Schedule:

  • Friday May 16:
    • NO AM Classes! 0830/0930 and 1130 are cancelled!
    • 5pm and 6pm classes will run on normal schedule (Team WOD)
  • Saturday May 17:
    • 0830 OnRamp and 0930 Main class will run on normal schedule (Team WOD)
    • NO 1045 Advanced Class!

Week 2 Live Regional coverage has begun

Week 1 Highlights:
Canada West: Tyson Takasaki on Event 7 
South East: Elijah Muhammad on Event 5

Regional Event 6 "Lite"

Skills WOD:

Weighted Ring Dips 
5 x 5

or

Ring-Dips 
5 x 5

Conditioning:

30 reps of each of “2014 Regional Event 6“

For time:

30 Calorie Row
30 Box Jump Overs (24″/20″)
30 Deadlifts (185#/125#)
30 Wall Balls (20#/14#)
30 Ring Dips
30 Wall Balls
30 Deadlifts
30 Box Jump Overs
30 Calorie Row

* 21 Minute Time Cap

Results

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Regional Lite Chipper

Today was a “lower rep” version of the Regional Event 6 chipper. Keeping the same time cap of 21 minutes like the regional version, I programmed this with 30 reps of each movement and slightly different loads for the Deadlifts (5 lbs. heavier to load barbells easier). The goal was to push people to beat the cap and also to keep the total reps reasonable while not having anyone work for 30-40 minutes to get it all done. Even with fewer reps this chipper was rough!

So far in the first four Regionals only 3 men have been able to complete the chipper under the time cap (no women have completed it yet). Over the next several weeks you can expect to see far more athletes hit the time cap than complete all 450 reps in under 21 minutes.

3 Lessons Learned From the First Regionals Weekend boxlifemagazine.com

Regionals:

The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.

Class Schedule:

  • Friday May 16:
    • NO AM Classes! 0830/0930 and 1130 are cancelled!
    • 5pm and 6pm classes will run on normal schedule
  • Saturday May 17:
    • 0830 OnRamp and 0930 Main class will run on normal schedule
    • NO 1045 Advanced Class!

Today was also 1RM Weighted Partner Pull-ups:

Buddy Pull-up_Lisa Buddy Pull-up_Lynn

June On Ramp Schedule

We are now taking registrations for our June OnRamp. Please email us if you are interested in signing up.
 
Tuesday, June 3 at 7:00 pm
Thursday, June 5 at 7:00 pm
Saturday, June 7 at 8:30 am
Tuesday, June 10 at 7:00 pm
Thursday, June 12 at 7:00 pm
Saturday, June 14 at 8:30 am

 

Mini "2014 Regional Event 4"

Strength WOD:

Every Minute On the Minute for 5 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squat (Choose Load)

Conditioning WOD:

21-15-9 Reps for time of:

Handstand Push-ups (Strict)
Front Squats (195#/125#)
Bar Facing Burpee

Results

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Cleans

Today was a shorter version of 2014 Regional Event 4 for Individuals (that one is 21-15-9-6-3 reps). It will be fun to watch how strict handstand push-ups and more reps fit into that 20 minute Regional time cap.

FS and Burpees

Regionals begin this weekend:

Weekend 1: May 9-11, 2014
North Central (Chicago, Ill.)
Canada West (Vancouver, B.C.)
South East (Jacksonville, Fla.)
Latin America (Santiago, Chile)

Weekend 2: May 16-18, 2014
Central East (Cincinnati, Ohio)
Canada East (Toronto, Ontario)
North West (Kent, Wash.)
Europe (Copenhagen, Denmark)
Australia (Wollongong, Australia)

Weekend 3: May 23-25, 2014
Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)

Weekend 4: May 30-June 1, 2014
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)

SRCF Team Buskas Regionals T-shirts are being printed this week! We will post when they are in for all who pre-ordered.

The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.

Stay tuned for announcements of any potential SRCF class schedule adjustments for Friday May 16 and Saturday May 17.

Regional Preview 2014: Week 1 – [video]

May On Ramp Schedule:

May OnRamp is FULL!
 
Please email us for information on June’s OnRamp.
 
Tuesday, May 6 at 7:00 pm
Thursday, May 8 at 7:00 pm
Saturday, May 10 at 8:30 am
Tuesday, May 13 at 7:00 pm
Thursday, May 15 at 7:00 pm
Saturday, May 17 at 8:30 am

Five Rounds of Frowns

5 Rounds for time of:

50 ft. Overhead Walking Lunges w/Plate (45#/25#)
21 Burpees

Results

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Sean_OH Lunge

Curtis_Lunges

Better than the Open: 2014 Masters Qualifier Events Announced

We will do one of these events tomorrow! (Hint: bring your jump rope)

CrossFit Games Update: Masters Qualifier Events – [video]

Stay in your lane!

Stay in your lane

* Note: no CrossFitters were injured in the taking of this photo

Notes:

May On Ramp Schedule:
 
Tuesday, May 6 at 7:00 pm
Thursday, May 8 at 7:00 pm
Saturday, May 10 at 8:30 am
Tuesday, May 13 at 7:00 pm
Thursday, May 15 at 7:00 pm
Saturday, May 17 at 8:30 am
 
Please email us for availability to reserve a spot before you sign up!
 
Info on OnRamp:
 
Go here to pay and sign-up for OnRamp:

Regionals:

Last chance to order your Team Buskas SRCF shirts for Regionals. Printed by our friends at Anfarm these will be red t’s with white and black ink.

Get your shirt to support Mark at the CF Games NW Regionals from May 16-18 at the ShoWare Center in Kent. Let’s get a posse of red in the stands! Pre-order your size in the gym, or email us or post to the FB group.

Men’s American Apparel 50/50 and Women’s American Apparel 50/50 T’s. Cost: $20 each.

  Team Buskas_comp_041414

"Death by Snatch"

Strength WOD:

5-5-3-3-1-1-1
Snatch (full)

Conditioning:

Choose Power of Full Squat version:

“Death by Power Snatch” or “Death by Snatch”

With a continuously running clock perform 1 Power Snatch (135#/95#) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

“Death By Snatch” (full)
* Choose load between 60%-70% of 1RM   

Results

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Don_Snatch

Team Buskas SRCF shirts for Regionals are a GO! Printed by our friends at Anfarm these will be red t’s with white and black ink.

Get your shirt to support Mark at the CF Games NW Regionals from May 16-18 at the ShoWare Center in Kent. Let’s get a posse of red in the stands! Pre-order your size in the gym.

Men’s American Apparel 50/50 and Women’s American Apparel 50/50 T’s. Cost: $20 each.

Team Buskas_comp_041414

CrossFit Games Champion Annie Thorisdottir: The Fittest Woman in the World – Vogue

CrossFit Games Update: April 16, 2014 – [video]

Back Uprise Progression with David Durante and Chris Spealler – video [ipod] [mov] [HD mov]

SNORIDGE CROSSFIT