Community. Coaching. Caring. Since 2009.
Strength WOD:
3-3-3-1-1-1
Clean (Squat)
Conditioning:
AMRAP in 7 Minutes of:
10 Chest-to-bar Pull-ups
15 Wall Balls (20# to 10 ft./14# to 9 ft.)
100m Run
Results
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The Masters Regionals WOD’s are being are being announced on Thursday. Plan to see some of these workouts show up in our gym programming.
Run When You’re 25 For A Sharper Brain When You’re 45 by Maanvi Singh, NPR
Russian Dip with Camille Leblanc-Bazinet – video [ipod] [mov] [HD mov]
Main Class:
Team “Lumberjack 20“:
As a team of 2 complete for time:
Advanced RX Class:
Results
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, and those killed in the murderous rampage. ~ crossfit.com
Good luck to Jules tomorrow who is competing in the CrossFit Teen Gauntlet at CrossFit Bellevue! If you are interested in going details can be found at the above link and on the Facebook group page. 1st event should start around 9am. There are 5 short scored events throughout the day.
Strength WOD:
EMOM for 7 Minutes
1 Power Clean + 2 Push Press (pick load)
Conditioning WOD:
15-12-9-6-3 Reps of each for time of:
Front Squats (135#/95#)
Handstand Push-ups
Ball Slams (30#/20#)
Results
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Plenty of practice picking things up overhead and putting them down today:
The Murph Challenge: Sign up now and plan on doing this annual SRCF event for Memorial Day weekend! Registration includes the t-shirt and also benefits the Memorial Foundation.
I was also asked about the Maltz Challenge. We plan to do that one soon.
Strength WOD:
3-3-3-3-3
Back Squat
Conditioning:
2 Rounds, each for time:
20 Kettlebell Swings (70#/53#)
30 Toes-to-bar
400m Run
* 3 minute rest between rounds
Results
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This year I was able to compete in the Open Masters category (40-44) against two of the OG’s of CrossFit; James “OPT” Fitzgerald and Brett “AFT” Marshall. They are both still among the fittest and consistently making it to the next level.
Brett Marshall: The Man Who’s Seen It All games.crossfit.com
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds
** Score reps for each round and overall total
Results
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This WOD is meant to use 45 lb. dumbbells for the thrusters but the common sub for these is a 95 lb. barbell thruster. Dumbbells are worse. Either way it all goes bad after round 1. This is a motor test. I was reminded today that my motor starts to stall and sputter when I shift out of 1st or 2nd gear.
2014 Regional Tickets on Sale Now! Buy your NW Region tickets here to go cheer on Mark as he picks things up and puts them down all weekend!
Strength WOD:
3-3-3-3-3
Snatch Grip Deadlift
Conditioning WOD:
5 Rounds for time:
9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)
Results
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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your hang power snatch, overhead squat, or both. As each barbell movement builds on the next for the components of a full snatch, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then you know what you need to focus on for mobility, technique and flexibility.
11 Reasons Why I take My Shirt Off When I CrossFit tabatatimes.com
From the vault:
Today’s WOD Demo from the Level 1 Course at CrossFit By Overload – video [wmv] [mov]
Skills:
10 Minutes Muscle-up Practice
* 15 minute max. Practice progressions, kip-ups, ring dips or burpee pull-ups as alternate.
Conditioning WOD:
“Taylor”
4 Rounds for time of:
400m Run
5 Burpee Muscle-ups
* If you’ve got a 20 lb. vest, wear it
** Sub 10 Burpee Pull-ups or 10 Burpee Jumping Pull-ups each round
Results
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U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com
New skill day today. The weighted muscle-up in a WOD. Congrats to all who tackled this either weighted or not, as well as to Kelby for his first several muscle-ups!
Watch this. The power, skill and strength for this is impressive:
The Back Uprise with David Durante – video [ipod] [mov] [HD mov]
Main Class:
As a team of 2, complete the following mash-up of Benchmark “Girls” for time:
“Annie-Fran-Isabel”
150 Double-Unders
150 AbMat Sit-ups
45 Thrusters (95#/65#)
45 Pull-ups
30 Power Snatch (135#/95#)
* Share a bar, add weight as you go. Alternate work with your partner.
Advanced RX Class:
Strength WOD:
EMOM for 10 Minutes
1 Power Snatch + 1 Hang Snatch (full) + 1 Overhead Squat (pick load)
Conditioning WOD:
AMRAP mash-up of Benchmark “Girls” of:
“Fran-Isabel-Grace” plus Rope Climbs
3 Minute Max Reps of:
21-15-9
Thruster (95#/65#)
Pull-up
3 Minute Rest
3 Minute Max Reps of:
30 Power Snatch (135#/95#)
3 Minute Rest
3 Minute Max Reps of:
30 Clean and Jerk (135#/95#)
3 Minute Rest
3 Minute Max Reps of:
Rope Climbs (15 ft.)
Score total reps completed.
Results
This weekend Mark went down to LA to try out for the National Pro Fitness League (NPFL) at the LA Combine. He was able to choose from any of a list of events on Saturday with the goal of being among 48 men (out of 120) and 48 women selected to continue on Sunday in a team portion of the combine. While Mark didn’t advance to Sunday he did set a few new PR’s in the Deadlift, 1k row, and Clean along with impressive performances in several other max rep events (double-unders, C2B pull-ups, pistols, rope climbs, front squat, and farmer’s carry). Congrats to you and for going down to represent and give it your best effort. This was a lifetime experience!
2014 LA Combine Scorecard Men’s
Skills WOD:
Pull-ups (Strict)
5 x 5 or 5 x 7
* Scale to Supine Ring Row or 5 x 3 Strict Pull-up
Conditioning:
For time:
1000m Row
20 Deadlifts (225#/155#)
100 Air Squats
Results
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April OnRamp concludes tomorrow. Our next OnRamp begins Tuesday May 6 at 7pm. If you are interested or know someone who wants to get stated with CrossFit then sign up now before spaces are sold out!
Backstage Pass: Open Workout 14.5 – [video]
Performance: NPFL Rebecca Voight Deadlift PR (395#) profitnessleague.com
Strength WOD:
3-3-3
Turkish Get-up
* 3 each arm per set
Conditioning WOD:
As Many Rounds As Possible in 15 Minutes of:
10 Wall Balls (20#/14#)
10 Toes-to-Bar
10 Box Jumps (24″/20″)
Results
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Today was a little different. First you got to warm-up with some agility ladders which we never use (thanks Lisa) and then it was time to practice some Turkish Get-ups and work on balance, core and shoulder strength.
Notes:
The new lobby will now be the main entrance to the gym. Please don’t use the other side (the original door). We are going to direct people to the front lobby/desk on the new side and keep the other door locked for safety and to have one point of entry rather than two.
Parents: Please remember that kids belong in the Squatch Cave, not playing around in the lobby. Clean up for your kids before you leave and put things back where they belong so the next Mom and Dad or Coach doesn’t have to. If you see your kid out of the cave, please take care of escorting them back.
The NPFL: The National Pro Fitness League. Everything You Need To Know (For Now). www.boxlifemagazine.com