"The 12 WODs of Christmas"

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate)
12 Burpees

** Affiliate Team use 95#/65# for all barbell movements **

Results

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 Day 29 of the Burpee Challenge. 

Santa is watching and can still add you to his naughty list!

OH DB Walking Lunge_Mike Bridget 20

Pat_Barbell Work Sherry_Push Press Nan_K2E

Laura_KB Swing K2E OH Walking Lunges
 

Great turnout for the Christmas Eve Chaos and the support and cheering for each group was highly motivating. While you all had to suffer through our laryngitis as we tried to instruct the WOD over the voices of our little elves running amok in the “cave”, and after some minor confusion of the order of exercises, you all managed to fall into the rhythm of the 12 WODs of Christmas! The Affiliate Team in Training (Team Squatch) did this one at 9am with slightly heavier loads, and then the two waves after snowballed their way through. The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.  The number of reps today should have finally cemented once and for all what a “thruster” is! If not you can expect a medicine ball upside the head…

With such a great turnout we are deciding to officially start two Saturday classes as of January 2nd. One at 10am and one at 11am to accommodate the crowd. Starting next week we will ask that you sign up on the website on the Thursday or Friday prior for the 10am or 11am WOD by posting to the comments section. The 10am will be limited to 8 people unless otherwise specified. First post first served.

Have a safe Christmas Eve and may you get to spend it with your loved ones!

Right Side Up or Upside Down?

As Many Rounds As Possible in 15 Minutes:

5 Pull-ups
10 Push-ups
15 Box Jumps (20″)

Results

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Day 28 of the Burpee Challenge! We’ve started to lose some. Stick with it! (Especially over the next few days)

Morning Crew Jumps_2 Night Crew Jumps

After the CrossFit Football WOD above we went through handstand instruction. Each of you probably did these as a kid and then never since. Well, there is no time like the present to learn how to do them again. Each class covered basic handstands against a wall, using a spotter at first. We also covered different demonstrations of scaling handstand push-ups, both up and down. We used AbMats for safety pads which doubled as targets for scaled push-ups or negatives. Even a few of you tried the paralettes for some handstand holds and negatives (this was good to see how much more difficult those are over hands on the floor). The most striking thing for me today was how the universal chorus of “I can’t” and the looks of “no way” when you were told we would finish with handstands turned into a bunch of high fives and several of you saying “I did it”! 

The handstand is a valuable component to train core strength, balance, coordination and agility. It will help your press, teach you eventually how to maintain a hollow position, and overall give you better body awareness that you can use in all of your athletic endeavors. We will do more of these to build this skill. Who says you can’t still be a kid?

Nan Handstand Lucy Handstands

Kristy Handstand Spotting Handstands

Notes:

Gym Holiday Hours: 

  • 12/24: 
    • Tomorrow Christmas Eve we will have one WOD in the morning at 10am or if you want a second wave come at 10:30am to get warmed up and go. After the WOD is an open invite to go raid the local coffee shop for some caffeine to get us through the festivities.
    • The affiliate team will meet at 9am for CF Games training. If you are in town get in the gym!
  • 12/25 – 12/26: We are going to close on Christmas Day and the day after. We will resume our regular programming following this downtime! Burpees are still required! If you made it this far don’t fall off the sleigh.

"The Lakewood 4"

Fallen Lakewood Police Officers Memorial WOD:

Lakewood Fallen 4

For Time:

800m Run

23 Burpee Pull Ups (*Mark)

101 Box Jumps (*Tina)

400m Run Backwards

121 Push Ups (*Ronnie)

135 Situps (*Greg)

800m Run

9 Ground to overhead (185#/135#) (Number of kids left behind)

*Badge Number

Results

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Tag Team:

Dan and Eli_Fallen 4
 

Saturday was the Fallen Lakewood Police Officer Memorial WOD. We joined in with several Puget Sound area and beyond CrossFit affiliates today to pay tribute to the memory of Sergeant Mark Renninger, Officers Tina Griswold, Greg Richards, and Ronnie Owens. To get an idea for why it was programmed with the reps and exercises below click here. Thank you to all who came today and showed their support for those who serve and protect our community no matter where we live. We had a turnout of 19 of us who together raised over $400 to help go to their families (we will ensure the money gets deposited to the Fallen Officers fund this coming week). 

We are honored to be part of the SnoRidge CF family that bands together and supports their community the way you all have through both this memorial workout and the Lumberjack memorial workout and fundraiser. Also a special thank you goes out to Rona who helped take pics today (I’ll post a Flickr album tomorrow), Eli who ran the clock and coached us in the last group and all of rest of the folks from the early waves that stuck around to cheer and help.

Group photos:

Fallen Four_Group 1

Fallen Four_Group 2

Take a hike!

For time: 
400m of Walking Lunges 

Trailing knee should gently kiss the ground with each lunge. Keep the knee behind the toe box.

Results

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Day 16 of the Burpee Challenge. 34 more to go!

Lucy’s dog is even CrossFit! Putney needed company on her walk so what better way than to do it with a bunch of crazy CrossFitters and 400m of walking lunges? Tell us how sore you are tomorrow.

Walk the Dog

Bunch of Lunge-atics
 

Notes:

LAkewood PD Badge Tomorrow morning we will join many local CrossFit affiliates that will host the Fallen Lakewood Police Officer’s “Lakewood 4 Memorial WOD” and fundraiser. 


We will run waves at 10 or 10:30 am. (SRCF Affiliate Cup team members come at 11am). We will run teams of two or solo. We ask for any donation to the cause which we will collect and ensure it goes to the right folks who put this together. If you write a check please make it out to the “Fallen Officers Fund”. If you bring cash we will make sure it gets donated as well. Let’s do our best to help the families of these victims and show them the CrossFit community cares! We also will take a group photo to send to the organizers so they can present pics of all the affiliates who participated to the Lakewood PD.

Sick and Twisted

Complete 2 Rounds of the following 2 couplets for time:

2 Rounds of:
750m Row
20 Ring Dips

2 Rounds of:
40 Twisted Wall Balls (20#/14#)
40 AbMat Sit-ups

Results

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Day 14 of the Burpee Challenge. No quitting!

Rings and WB's with a twist - 1 Rings and WB's with a twist - 2

New movements to work on means new ways to improve your fitness capability. Who thought Wall Balls could be made any worse? By giving them a twist! I learned this movement through Rainier CrossFit a long time ago and loved it so much we had to share. They challenge you with coordination, balance, accuracy, agility, and stamina. It feels kind of like trying to box out Shaq while going up for a rebound. When the ball hits you in the face it really feels like you are guarding Shaq! As for rings the benefits of training with these are many. We want to continue to work these in either with push-ups, dips, rows and L-Sits. The required skill and strength to balance and move your bodyweight taxes your upper body and works those stabilizers pretty quickly. Rings give you new appreciation for gymnasts.

Congrats to Shannon and Mike who finished Elements tonight! They paired together this week to knock out Elements so they can get to work with the rest of us.

Notes:

The Fallen Lakewood Police Officer Memorial WOD will be held this Saturday. We are running it here and will run waves at 10am and 10:30am. Sorry if my post yesterday made it sound like we were road-tripping down to Rainier CF for the WOD (which we will save for another day). Rainier is also hosting the WOD at their box along with several local Puget Sound affiliates. We will be one of them! So plan on getting in here on Saturday morning. Please consider a donation to the families and we will ensure it gets deposited to them. To get an idea for why it was programmed with the reps and exercises below click here. The WOD is listed below.

We will run the WOD as teams of two or for those who wish to do it solo. Either way you will be paying tribute to their memory and showing the support for those who serve and protect our community no matter where we live.

Fallen Lakewood Police Officers Memorial WOD:

800m Run

23 Burpee Pull Ups (*Mark)

101 Box Jumps (*Tina)

400m Run Backwards

121 Push Ups (*Ronnie)

135 Situps (*Greg)

800m Run

9 Ground to overhead (185#/135#) (Number of kids left behind)

*Badge Number

"The Chief"

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)

6 Push-ups

9 Squats


Rest 1 minute. Repeat for 5 Cycles.  


Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.


Results

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Hey Chief! Day 12 of the Burpee Challenge!


Last time we did “The Chief” was in June. A simple rep scheme with low reps. Who knew this could be so deceptively hard? It was really cool for me to work out with the afternoon crew today and feel the energy of everyone pulling each other along.


After the workout we unleashed the monkeys from their cage and pandemonium broke loose!

Let the monkeys out of their cage!

Notes:

Tomorrow and Wednesday 12/8 and 12/9 please eat a pizza. Or two. Forget Paleo, Zone, or whatever nutrition lifestyle you follow for a day. Here’s the catch: that pizza is only allowed if you order it from Papa John’s in the Greater Puget Sound area. Nowhere else. Why? Because Papa John’s is donating 100% of the proceeds of any pizza sold those two days to the families of the four slain Lakewood Police Officers. Let’s make the pizza’s count.

Also on Saturday several affiliates (including us) will be participating in a Memorial WOD fundraiser in honor of the Lakewood Officers put together by Evan B. (from CF Olympia and CF No Limits). Rainier CF will be hosting the WOD in their gym for anyone down south reading this. We will run waves starting 10am and 10:30am. We will have a card to sign for the families and also plan to take a group picture prior to each wave to email Evan to organize for a collage to give to the Lakewood PD. Any donations are welcome and I will gather them and ensure they are deposited to the charity account at Rainier Pacific bank. We raised several hundred dollars for the Lumberjack WOD and it would be nice to do the same for this cause that is so close to home.  

"Lumberjack 20"

Pat_CF Tacoma_OHS Squat - 1
 (Pat from CF Tacoma dropped in with the crew from The Compound on Mercer island: Mark, Jeremy and Kim)

Today was the Ft. Hood Memorial Lumberjack 20 workout.

For Time:

20 Deadlift (275#/185#) / 400m Run

20 Kettlebell Swing (70#/53#) / 400m Run

20 Overhead Squat (11#/85#) / 400m Run

20 Burpees / 400m Run

20 Chin to Bar Pull-ups (275#/185#) / 400m Run

20 Box Jumps (24″/20″) / 400m Run

20 Dumbbell Squat Clean (45#/30#) / 400m Run

Results

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From CrossFit.com: “On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.”

The rest of their unit is deploying to Afghanistan in January. We are hoping you will donate on behalf of these soldiers and their families. Benefits go to them as a small gesture of help and support. Every dollar counts. For all who donated, thank you.

It was a great feeling for Michelle and I to be able to open the doors today and know that this WOD was going to be just a little bit different. To have all of you show up and also some new friends and local CF’ers drop in from the area was even better. It was an honor for us to work out with and coach you today.

Lumberjack 20 WOD - Deadlift

Lumberjack 20 WOD - KB Swing Lumberjack 20 WOD - Overhead Squat Lumberjack 20 WOD - Burpees

Lumberjack 20 WOD - CTB Pull-up Lumberjack 20 WOD - Box Jumps and Runs Lumberjack 20 WOD - Pat DB Squat Cleans

Day 10 of the Burpee Challenge!

"Adriana"

7 Rounds for Time:
11 Wall Balls (20#/14#)
22 Double-Unders

Results

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Day 9 of the Burpee Challenge!

Happy Belated Adriana! We wanted to do this last week but needed to make sure we coordinated schedules to have you celebrate this one with us. For those who are new, don’t hide your birthday. It’s your CrossFit present to have your very own WOD in honor of that special day. We’ll throw in something you hate with something you like. It’s the thought that counts! It usually has significance in the rep scheme by either your month, day, or anniversary since you hit legal drinking age, even age in dog years, you name it. 

So happy belated birthday to Adriana who is 5 years old in dog years!

Adriana

Notes:

Tomorrow ends our 8 week Paleo “Cut the Crap” Challenge. We will have a weigh-in for those who are still in it and then announce the results once everyone weighs. Winner of the pot is whoever had the most % weight loss since 10/12. We are excited to tally the results.

Lumberjack Hero WOD tomorrow!

The Ft. Hood Memorial Lumberjack 20 workout is tomorrow. We will run waves at 10am, 11am, and 12pm. 

We need your help! Please post to comments when you are coming!

RIght now we know of several of you who need to come at 10am due to sports events, birthday parties, and other commitments. Due to the amount of space and equipment required for this WOD, we can’t run a very large group through at once. We are going to stagger start within each slot if we are too crowded but want to minimize the potential to have you waiting by running waves.

The 10am slot is full (or overfull). So for those who haven’t already let us know what time you are coming please post to comments either the 11am or noon time slot so we can plan ahead. We will make sure everyone gets to do this WOD and will scale appropriately.

If you are planning to donate please do so online. Consider donating $1 for each of the shooting victims rather than buying a latte tomorrow. Every dollar counts.

Ft Hood Hero WOD Banner

Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row

Results

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Day 8 of the Burpee Challenge!


Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…


Bruce rowing hard:

Bruce Rowing Hard
 

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…


Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]


Notes:

Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.


On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out.  Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.


We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.