Community. Coaching. Caring.
Strict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max EffortStrict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort
Rest as needed between sets.
21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip
For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees
Photo by @robcwilson
Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.
2015 CF Games:
25 Days to go!
The 2015 Reebok CrossFit Games Start Here …
For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders
PR pic by @robcwilson
Lots of PR’s for Hang Power Cleans today!
Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.
Events:
Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com
Nutrition:
New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]
5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m
For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m
Photo by @robcwilson
Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville. It was a team only competition of teams of 2 male or 2 female. There was a RX and a RX + division. It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).
Team “Kelly”5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.
Kelly is a classic CrossFit Benchmark WOD done solo. It is terrible.
Photo by @robcwilson
EMOM for 8 mins: Squat Cleans and Front SquatsEvery 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Burpee
4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)
Pics by @robcwilson
CF Games:
This quote and the below article is a good summary of the difference in the Open vs. Regionals.
“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”
Why Some CrossFit Athletes Dominate the Open and Fail Regionals
Muscle-ups 3x Max Rep
Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)
3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups
Happy birthday Mums!
Check out who made the CF Games Update show tonight! This is so cool to see:
CrossFit Games Update: Teen Edition
Congrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.
This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.
