Category: Events

For time: 
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Mark and Nadia (of CrossFit Belltown) knock out Regionals WOD 1:

2011 CrossFit Games Regional Workout 1

“Never confuse a single defeat with a final defeat.  ~F. Scott Fitzgerald”

This week we will program a couple of the WOD’s from Regionals or some that are similar to give everyone some appreciation for the workouts and level of athleticism displayed by Mark and all the athletes at all the CF Games Regionals. Today was WOD 1.

As I reflect back on this past weekend at the NW Regionals I can’t help but think about where I personally was a year ago. Having just competed at the 2010 Regionals I was exhausted, ecstatic, and relieved to have it over. I was also determined. Determined to make it back.

Over the past year I have been working hard to return to the arena and give it another go. I had set some goals both personally and for our box. I made the following goals: qualify myself and at least one other as well as get a team qualified. Not knowing what the method CrossFit would have to get back to Regionals I assumed there would be a Sectional and it would be the typical weekend competition. As the Open was announced it threw me (and many in the community) for a loop. At first I’ll admit I was totally against it. I was mad. I wanted that competition out in the real “open” and I wanted (selfishly) for it to be a weekend grind. I wanted to have the community gather together and bring the whole box out to see a bunch of CF’ers go at it for multiple workouts a day. Once I put that aside and accepted that it was the Open no matter what, as a box we decided to try and do it right. 

We hosted each and every Open WOD week after week and did our best to do it with integrity, community, and hard ass effort. The Open grew on me. Sure some things were frustrating but the box participation was great and the spirit it built even better. During that time I joked that I wasn’t quite sure I really wanted to go back to Regionals. As the weeks wore on and the attempts at each Open WOD piled up, I felt pretty confident I would make it. I was sure the WOD’s would get more technical or heavy and allow me to stay in the top 60. As the Open drew to a close, I watched my name fall from the low to mid 50’s to 59th to the 63rd spot after PR’ing Open WOD 11.6 for the third time on Sunday in the final hours. I was honestly crushed. Mad at myself more than anything. I felt like my training was all off and that I missed a huge component for the past year. I was bitter at myself for not pushing harder during the Open and wondered to Michelle if I was too confident and failed to leave it out there each workout. I pored over the stats and scoreboard. I overanalyzed everything about each one of my WOD’s for about a week. It was kind of a private pity party. Then I kind of moved on as I was able to train again without the stress of the Open. It got fun again. 

The plus side was that two of OUR good people in Mark and Pat qualified for the next level with Mark going to Regionals and Pat to the Masters. Our team just barely missed qualifying. That made me feel great and also somewhat salved the wound. After judging this weekend and watching Mark represent so well I can honestly say I am recharged to chase it again for another year. Serving as a judge gave me a front row seat to the action. It put me on the floor next to some flat out amazing athletes and a few friends. It made me a witness to the effort and emotion that makes CrossFit so damn hard and so much fun for me. I love coaching and I love to see people who are as determined to make the Games push themselves to that point that so many won’t go to. I love the sport that it is becoming. That intensity made it real again for me and has left me with renewed vigor to get stronger, get faster and get fitter than I am now. 

So back to the drawing board for me. And for our box. I am making up my plan of attack for what will hopefully yield a different result for next year. My goals: See SRCF have a huge participation in the 2012 Open, personally get back to Regionals, qualify at least 2 individuals and qualify a team. If it doesn’t work? Hell I’ll just say it’s part of my run to the Masters in 8 years!

Notes:

Regional Update 3.3 – video [wmv] [mov]

This Saturday at 10:45am will be our 1st Advanced RX Class for those who have tested and passed the Advanced RX Challenge. Class is approximately 1 hour. Don’t be late! For those who missed the past three test opportunities we will plan another test sometime in early July. Keep working on those skills!

Michelle coaching, cuddling, and calling out tabata intervals:

For time: 
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks 
800m Run
10 Clean & Jerks
400m Run Backwards
 
* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Results

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Derek joins the “All Ladies Clean & Jerk Class” this afternoon:

This Friday through Sunday is the 2011 CrossFit Games Northwest Regionals!

• We will have one 0930 class tomorrow and then are closed for the rest of the day
• We are closed Saturday
• Regionals are being held at the Puyallup Fairgrounds
• Go here for venue information, heat schedules and times, and other general information
• Live scoreboard update
• There are multiple regional events running this weekend around the world so check the CF Games site page for day by day recaps and video summaries. 
• Come cheer for Mark as he competes in two WOD’s a day on Friday and Saturday 
• Field will narrow down to the top 14 men, 14 women and 10 teams for Sunday for the final two WOD’s
• WOD’s are here; Standards for Individuals and Teams

Come join us at Regionals! We hope to see you there!

Amy N. goes heavy on the Clean and Jerk:

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Tag Team back again…

Reebok’s partnership (and sponsorship) with CrossFit is evolving quickly from sponsoring the CF Games to building a CF Box at the company headquarters to making apparel. Now they are rolling out shoes and Olympic Lifting shoes. Here’s a sneak peek at some of the models that were on display at the NorCal Regionals this weekend. Part Inov-8, part Minimus, with what looks like a slightly thicker but still flat sole. What do you think?

Our “Ball Rules” made the CrossFit Affiliate blog the other day.

“Gramps” Curtis brought all the kids with him to the WOD on Saturday:

2011 CrossFit Games:

The Regional Update 2.1 – video [wmv] [mov]

Next weekend from Friday through Sunday (6/10-6/12) are the Northwest Regionals! The box will be closed on Friday and Saturday as we will all be down at the Puyallup Fairgrounds cheering and supporting Mark as he competes and demonstrates random acts of awesomeness against the top male athletes from our 5 state region. 

Come on down to join the SRCF family to watch some cool CF competition and meet others in the community. It’s the pinnacle local “Cult gathering event” for our region! Tickets can be purchased at the gate ($10 a day or $25 for a 3 day pass) or you can buy htem online at the link over on the right hand side of the page.

Also if you are interested in volunteering any of the days let me know ASAP.

Jeremy demos the full snatch. He is so fast on his transition under the bar he actually finds time to change into a sports bra! Lookin’ good!

 

3 Rounds for Time: 
400m Run
21 Squat Snatch (75#/55#)
15 Push Press (75#/55#)

Results

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SnoRidge CF: Advanced RX Skills Challenge Results:  View this photo

Teri and Moe push pressing and snatching: 

So the weather didn’t cooperate on Saturday as this WOD originally had wall climbs (at a lower rep scheme) instead of push press. After Marc pointed out he was ice skating up and down the wall prior to the WOD we made a snap decision to sub in push presses. Turned out to still be a tough WOD with the same desired effect I had in mind. Don’t let the light snatch fool you, this one was deceiving.

Tomorrow will be our Murph Memorial Day Challenge! It’s full at 0930 so if you want to come then come at 1030 and we will fit you in. 

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

• Monday we will have two class times ONLY
• Wave 1 will be at 0930
• Wave 2 will be at 1030
• Sign-ups will be required via Mindbody, Facebook or post to comments here on the blog
• WOD is Murph or “Half Murph” – half the reps and run
• Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
• Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
• You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
• If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country. 

Lucy cleans:

Games Regionals Update:

The first weekend of Regionals are in the books for the Australia/New Zealand, North Central, Southeast and Canada West Regions.

The Regional Update 1.1

The Regional Update 1.2

For plenty more videos and story updates from each region go the 2011 Reebok CrossFit Games site.

Watch: A great interview with a former NFL Player (Oakland Raider) who now owns a box and wishes he had CrossFit back during his playing days. 

“If I Just Would Have Done CrossFit” with John Stone, CrossFit Journalpreview video [wmv] [mov]

Nutrition:

Anyone interested in trying their own “Larabar” style bar check out this Primal Bar recipe that was posted on Rainier CrossFit’s site.

For time: 

1 Mile Run
30 Knees-to-Elbows (K2E)
75 Double-Unders
800m Run
20 Knees-to-Elbows 
50 Double-Unders
400m Run
10 Knees-to-Elbows 
25 Double-Unders

Results

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Runs, Knees-to-Elbows, Double-Unders:

 

Regionals has begun halfway around the world:

The 2011 Reebok CrossFit Games Australian Regionals Team Workout 1, Heat 1

Coming 3x/wknd, the Regional Update Show – Preview video [wmv] [mov]

The Update: Week 9

Notes:

Class/WOD Schedule for Saturday 5/28:

• On Saturday 5/28 we will have a normal class schedule of 0930
• At 1100 we will host the Advanced RX Challenge. This is a test of advanced movements, loads, and skills that we will use to determine eligibility for the advanced RX class which will begin in June and feature more advanced WOD’s.
• Explanation and reasoning behind the Class can be found here
• This class will be open to any members (and coaches) who can pass the test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass. This class will be kick ass! It is a “Go/No-Go” test and will be difficult. The intent of the test to is show areas that are clearly weaknesses to improve upon.
• Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test. 

 Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

• Monday we will have two class times ONLY
• Wave 1 will be at 0930
• Wave 2 will be at 1030
• Sign-ups will be required via Mindbody
• WOD is Murph or “Half Murph” – half the reps and run
• Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
• Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
• You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
• If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country. 

Allen (owner and friend of Imperial CrossFit) dropped in today and we all happened to be wearing each other’s shirts:

Check out the amazing custom box jump that Greg T. made us (this is reserved for use by anyone with a matching last name or by Greg, not for gym use!):

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats 
1 Mile Run

Results

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Rocking the Front Squat:

 

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

• This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance. 
• Improve range of motion in those muscles and joints 
• Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
• When: Every other Wednesday starting 5/25 from 7-8pm
• Cost: 
  • Unlimited members class is free
  • 2x Weekly members cost is $20 per month (2 classes per month)
• How: Sign-up REQUIRED on MindBody Online each class
• Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!