Category: Events

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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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

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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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:

5 Rounds for time of:

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

Results

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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!

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

Notes:

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.

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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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.

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]