Community. Coaching. Caring. Since 2009.
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
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It’s been while since we programmed this classic CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are spent. It’s one effective full body workout and a great welcome back after all the Thanksgiving pie.
Nutrition:
Strength WOD:
5-5-5-3-3-3
Back Squat
Conditioning WOD:
21-15-9 Reps of each for time:
Back Squat (135#/95#) Rx or (185#/135#) Adv. Rx
Burpees
Results
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Leg Day today. Repeating this from a few weeks ago saw many improve their overal total lifted and a few PR’s under the bar.
How to Squat:
* That person who says you shouldn’t squat below parallel? Moron.
A formula for scaling: Zatsiorsky, Scaling, and Power by Jon Gilson
“Amputee gymnast is back on mat, cancer-free” with Kate Foster, The Today Show.
Schedule:
Skills WOD:
10 Minutes to practice:
Handstand Push-ups or progressions
* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.
Conditioning WOD:
For time:
1000m Run
30 Handstand Push-ups
1000m Row
Results
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Schedule:
WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]
Travel WOD’s:
“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]
Strength WOD:
2-2-2-2-2
Snatch Balance
Conditioning WOD:
“Jeremy“
21-15-9 Reps of each exercise for time of:
Overhead Squat (95#/65#)
Burpees
Results
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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com
This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.
“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]
“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]
Next Week’s Schedule:
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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Next Week’s Schedule:
The Truth Behind Lulu’s Lemons? CrossFit Journal
A Flawed System: Walnuts Are Drugs, Says FDA
Skills WOD:
12 Minutes:
Goat Practice
* Pick a skill you NEED to work on and do it.
Conditioning WOD:
For Time:
750m Row
100 Wall Balls (20#/14#)
750m Row
Results
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Congrats to Coach Mark who used his fitness and competed this past weekend in Seattle at the “BeastFest” and battled through 5 WOD’s to finish in 2nd place! He had a tight battle for that podium with some pretty fit men and fellow Regional competitors. Way to kill it Mark!
Mark at BeastFest on the Harbor Steps WOD:
The Reebok Life – Ben Smith Ben Smith does a WOD at Reebok HQ and misses his fridge. (For those who don’t “get it” Ben trained in his small garage gym squeezed in front of a fridge through multiple Games years. The fridge became an icon.)
Nutrition:
The Advocare 24 Day Challenge starts Saturday 9/28!
What is it? The AdvoCare 24 Day Challenge is a nutritional supplements bundle that is designed to help you detox your body, lose weight, lean out, and improve your health. Fall is here! It’s the perfect time to recharge your body and health and create good habits before the holidays!
Details:
• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.
• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.
The benefits of the Advocare 24 Day Challenge:
• It can be designed for everybody! Whether you are looking for weight management or if you are already fit and want to lose a few inches and lean out.
• Average person loses 10 pounds, 10 inches, & an average 3-4% body fat in 24 days.
• Removes toxins from your body.
• Discover hidden food allergies.
• Naturally replace harmful Candida in the gut with beneficial organisms.
• Reduce inflammation in the GI tract.
• Establish positive eating habits.
• Look and feel great!
• The 24 day Advocare Challenge helps you establish healthy eating patterns, improves digestion and nutrient absorption, and identifies foods that the body cannot properly digest.
Most common transformative changes:
• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood
Common questions:
*Yes, you still workout! You do everything in your normal routine.
*Yes, you still eat the same. Unless you eat like crap. Then, I would suggest cleaning up your diet. And, there are no “specific rules” but it is a detox so it is recommended that you cut out alcohol.
*Yes, non-SRCF peeps can participate! If your spouse, your family member, your neighbor, your friend (etc) is interested in doing the 24 Day Challenge please pass on the information. They are welcome to play with us!
*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.
The COST of the 24 Day Challenge is $253.25 + tax.
The 24-Day Challenge Supplements Bundle:
• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex®
• One box of AdvoCare Spark® – Mandarin Orange
• One box of AdvoCare Spark® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes
• One box of MNS® Max 3, C, or E
• Two bottles of Catalyst®
That’s only $10 a day! And remember, Spark replaces your daily coffee/tea, so you’ll save that by not going to Starbucks!! You will also have Meal Replacement Shakes during your Max Phase so, again, that is money that you won’t be spending.
This is an investment in your health…. The best investment you can make!
**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **
To sign up or for more details or any other questions see Michelle.
Skills WOD:
12 Minutes:
Goat Practice
* Pick a skill you NEED to work on and do it.
Conditioning WOD:
4 Rounds For Time:
400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Results
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Tips on skill work practice. Prioritize the basics first over advanced technical skills when working on a “goat”. Examples that come to mind would be having strict pull-ups (chest-to-bar preferred) and ring dips before thinking about muscle-ups, or a free standing handstand before handstand walking, single under before a double-under, etc. This is one of those rare times where we prescribe that you get to pick your skill but remember to focus on mastery of the building blocks to those skills. Today was great to see the variety of skills that everyone chose to work on. Everything from double-unders to pistols to handstands to planks to dips to rope climbs.
Congrats to Teri for reaching the “500 WOD Club”! She earned her shirt (which I apparently need to order):
Teri and Mark celebrate “500” with an obligatory CrossFit handstand pic:
Housekeeping announcement:
Please do NOT use your foot to flush the toilets. Use your hands, that is what they are for, then wash them. If you are a germ-a-phobe use a piece of toilet paper (not a paper towel since you can’t flush those). Using your foot can result in breaking off the handle to the toilet (which is what happened in one of the classes today) and now I not only have to go get parts and fix the toilet; it means we are short a toilet (since I prefer to not have everyone reaching into the tank and pulling the flapper chain). I don’t like being a plumber, and I didn’t sleep in a Holiday Inn Express last night so if it’s more than a handle switch I will be massively annoyed. Stuff breaks, but if you break it, own up to it and let us know so we are aware of it. Please respect the equipment, space, building etc. and treat things in the box as if it is your own. If you flush your own toilets at home with your foot, then I guess I would rather you NOT treat things in the box as your own. Instead treat it like mine and use your freaking HANDS!!!
Mastering The Muscle-Up boxlifemagazine.com
Going Paleo Without Really Trying boxlifemagazine.com
Complete As Many Rounds As Possible (AMRAP) in 17 minutes of:
6 Deadlifts (205#/145#)
9 Up and Over Box Jumps (24″/20″)
200m Run
Results
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7pm Class is the new 5pm! World Record with what felt like 100 people hitting the gym for the late class.
Plus congrats to Lindsay on WOD #400, Bill on #250, Elliott on #100 and Amy N. for her 1st pistol!
SRCF Flag shirts are in. If you pre-ordered then pick yours up. Extras will be available for sale after all pre-orders are handed out or set aside.
“The Fate of Marcus Hendren” video by Dave Leys – [video]
“Poor Diet Sinks U.S. in Health Rankings” by Andrea Cecil, CrossFit Journal article [pdf]
7pm Class World Record Pic (Animal Pose):
Outtake #1 (I missed the “GQ smile” memo):
Outtake #2 (Dustin was very excited after the WOD):
Skills WOD:
3 Rounds of Max Reps Strict Pull-ups
* 3 minutes rest between rounds
Conditioning WOD:
5 Rounds for time:
21 Thrusters (75#/55#)
21 Double-Unders
Results
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It’s weird to me that people ask for professional worker-outer’s autographs. Then again I always thought it was weird to ask for any sports athletes autographs. “Rich Froning: Getting Recognized” – [video]
CrossFit Moves Into the Mainstream Without Spending On Ads video.foxnews.com
Paleo/Whole30 Shopping Lists:Autoimmune, FODMAP, and Low-Histamine whole9life.com
This one is missing the photo-bomb:
We have a couple new shirts coming our way. Stay tuned and they should be here around the end of the first week of July.
2 Rounds for time:
75 Double-Unders
50 Overhead Squats (95#/65#)
25 Pull-ups
Results
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A workout like today’s makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme leaves you with nowhere to catch your breath or recover on a different movement, and only the decision to stand there and rest. More time to think about all those overhead squats and shaky legs. It would be interesting to see today’s times compared to this same amount of work but with 5 rounds of 30, 20, and 10 each.
Notes:
Attention CrossFit Dads and Daughters:
Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!
2013 Reebok CrossFit Games Qualifiers: All the athletes and teams going to the Games are listed here.