Category: Movable Type

What's a Thruster?

Skills WOD: 

3-3-3-3-3
Weighted Pull-ups 

Conditioning WOD:

5 Rounds for time:

6 Thrusters (135#/95#)
12 Ring Push-ups
200m Run
Rest 1 Minute

Results

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Adam_Thruster

The Ring Push-up should look the same as the Parallete Push-up which should be the same as the standard Push-up.  Hands below shoulders, elbows back and at your sides, core tight in a solid plank position, thighs do NOT touch the ground and head stays neutral and does not sag.  Push-ups should not: sag, have flared elbows out (this internally rotates the shoulders), and hips/thighs should stay above the ground unless they are assisted or hand-release push-ups.

Jill_Ring Push-up Steph_Ring Push-up

Handstand walk progression with Austin Malleolo – [video]

Player Profile: Annie Thorisdottir Leads her Team NPGL

October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.

  • Tuesday 9/30 at 7pm
  • Thursday 10/2 at 7pm
  • Saturday 10/4 at 8:30am
  • Tuesday 10/7 at 7pm
  • Thursday 10/9 at 7pm
  • Saturday 10/11 at 8:30am
Paying for On Ramp reserves your spot in the class.  
 

Team Series Returns

Strength WOD:

1-1-1-1-1
1 High Hang Snatch + 1 Hang Snatch 

* Squat

Conditioning:

As Many Rounds As Possible In 7 Minutes of:

10 Toes-to-Bar
20 Ball Slams (30#/20#)
30 Air Squats

Results

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Team Series 2RM Bench

Several teams turned out for the 2nd week of team events that were announced today. The 2RM Bench Press was one of four WOD’s, which is a rare movement to see programmed, especially for a CrossFit competition. Lots of fun by the teams tonight.

Week 2 CrossFit Team Series events announced

October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.

  • Tuesday 9/30 at 7pm
  • Thursday 10/2 at 7pm
  • Saturday 10/4 at 8:30am
  • Tuesday 10/7 at 7pm
  • Thursday 10/9 at 7pm
  • Saturday 10/11 at 8:30am
Paying for On Ramp reserves your spot in the class.  
 

"Barraza"

Strength WOD:

5-5-5
Deadlift

* Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD

Conditioning:

“Barraza“

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups

or

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (225#/155#)
6 Burpee Pull-ups

Results

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Deadlift_Shay - Version 2

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~ www.crossfit.com

Injury and Opportunity – CrossFit Journal [article]

Get Back to the Bar

Strength WOD: 

5-5-5-5-5
Back Squat

Conditioning WOD:

7 Rounds for Time of:

10 Wall Balls (20#/14#) 
10 Pull-ups

Results

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5 x 5 Back Squat

Strong numbers all over the board today! From sets of 8 to sets of 5 the back squats are improving. 

This week the next round of the CrossFit Team Series competition will kick off on 9/18.  Teams need to stay tuned to WOD announcements and start coordinating with their teammates for when to do the workouts.

Head movement for the jerk with Chad Vaughn – [video]

40's and 50's

Main Class:

40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Balls (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)

* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.

** Alternate each rep for partner med ball sit-up and partner wall ball.

Advanced RX Class:

Strength WOD: 

5 x 1
Power Clean + Hang Squat Clean + Jerk

Conditioning WOD:

45 Double-Unders
9 Squat Cleans (225#135#) *
60 Double-Unders
12 Power Cleans (205#/125#)
75 Double-Unders
15 Hang Power Cleans (155#/105#)

* De-load as you go.

Results

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Team Up

Great feedback on the team WOD Saturday. Sounds like it’s more effective to touch the medball behind the head for a better movement on the partner med ball sit-up, and my original plan to add one more pair of movements at 40 and 50 reps would have made it a tougher WOD. Next time we do this we will make these modifications. Team workouts are something that can be tough to program and get right, so your feedback helps!

Huge congrats goes to Mark and Lynn this weekend!

Mark competed at the Rainier CrossFit Strongest Man and Woman Competition and took 1st place on the podium in his weight class.  This competition combines CrossFit and Strongman movements together over several workouts and also is a fundraiser for FRAXA research.

After class Saturday Lynn asked me to watch her muscle-up attempt to tell her what she needed to work on.  She then set up, grabbed a strong false grip, hung with arms fully extended and slowly and perfectly executed a strict muscle-up for her FIRST EVER MUSCLE-UP!  After the entire gym stood there speechless, she let out a scream while everyone realized what happened and clapped and cheered. She then did one more for the cameras. This is a great example of how Lynn’s persistent focus on strict pull-ups, ring pull-ups, deep rings dips, kip-ups and transitions off the floor and false grip practice all paid off.  This is the first female to get a strict muscle-up in the gym. Well done!

Lynn_MU

"Baseline"

Strength WOD:

1-1-1-1-1
Overhead Squat

Conditioning:

2 Rounds for Time:

400m Run *
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

* (or 500m Row for those who started SRCF with Row)

Results

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Mike_OHS Amanda_OHS

Baseline rematch. Today was a chance to visit that first WOD for many of you and use your fitness to measure your progress, move faster, or increase / up the level of scaling to make it harder. Lots of high fives and big accomplishments today.

Over 40: Best Day Ever A look into three days of competition for the Masters Men 40-44 Division at the 2014 Reebok CrossFit Games. Video by Gary Roberts.

"Glen"

For time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15 ft.)
1 Mile Run
100 Burpees

Results

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Flag 9:11

The flag in our lobby (pictured above) that was sent to SRCF for our support of CF Kandahar in 2012 was coincidentally flown for us in Afghanistan on the same day that Glen died.

“Glen“

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ crossfit.com

Never forget. Today we honored and remembered the victims of 9/11 both from 2001 and from 2012. Glen was killed along with several other Americans by terrorists in Libya on Sept. 11, 2012. He died in the line of duty going above and beyond trying to rescue the US Ambassador and embassy staff.

Great turnout and heart from all who came in today. Thanks to everyone for spending your day pushing through a tough memorial workout and respecting our fallen.

Hero Glen_Peter Burpees_Hero Glen_Rob W

Congrats to Amy N. for hitting her 500th WOD and for Curtis for his 100th WOD. Your perseverance is something to be proud of!

30 pictures of 9/11 that show you why you should never forget

Double Burn

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
1 Snatch (Squat) 

* Choose Load

Conditioning WOD:

For time:

10 Toes-to-bar
20 Kettlebell Swings (70#/53#) 
30 Wall Balls (20#/14#)
40 Double-Unders
50 AbMat Sit-ups
40 Double-Unders
30 Wall Balls 
20 Kettlebell Swings
10 Toes-to-bar

Results

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Snatch_Lynn

Go up then back down doing each movement twice for a fast and furious chipper: 

Rest_Allison

Tomorrow on Thursday for 9/11 we will be programming a long Hero WOD. If you are a rope climber then please remember to bring your tall socks or shin sleeve. No sock/sleeve = no climb!  

Do not hesitate to be smart and scale this WOD. Scaling will be half the reps and/or half the distance (along with weight or movement sub as usual). Don’t be that person that the coach has to force you to be smart and scale. This is not a test to find out who can will themselves through something they shouldn’t or aren’t ready for. Stay within your limitations and enjoy the results! 

Remember the gym rules for Hero WOD’s, they are tributes and this Thursday in particular the workout is to honor the victims of 9/11 including the Hero that this WOD is named for.  

Never forget!

Nutrition:

This documentary looks like it’s worth watching: “Fed Up“

Clean Pulls

Strength WOD:

3-3-3-3-3
Clean Pull

Conditioning:

As Many Rounds As Possible In 12 Minutes of:

15 Deadlifts (155#/105#)
15 Deficit Push-ups (25# bumper plates)
15 Box Jumps (24″/20″)

Checkout (Optional):

EMOM for 5 Minutes complete:
2 Bar Muscle-ups and 3 Handstand Push-ups (Strict)

or

1 Bar Muscle-up and 2 Handstand Push-ups (Strict)

Results

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Clean Pull_Emma

100 WOD, 250 WOD, or 500 WOD shirts. Several of you have asked if we have your size.

I know we need to order some 100 WOD men’s size L shirts, but need to know who needs what. For 100 WOD in women’s and men’s M and XL, as well as 250 WOD and 500 WOD, we have bunch in stock so post so we can check what we have. We have a min order quantity to print new shirts so it makes it essential I know who is looking for what size to see if we will order soon.

Nutrition:

Want to know how to limit your soreness and improve your recovery? Want something that is natural and helps reduce your lactic acid buildup when you workout and improves your aerobic endurance? We now carry the Extreme Endurance supplement. I have taken it now for a month and half and have made a noticeable improvement in recovery, a huge reduction in muscle soreness, and less “muscle burn” during a WOD as lactic acid builds from intense exercise. It’s a pill supplement you take twice a day and one bag lasts a month. Check it out at the above link and the next time you come in ask any one of your coaches.

Deficit Push-ups_Jim

Do you watch American Ninja Warrior? Here’s some behind the scenes on how it works. Desert Ninjas – CrossFit Journal [article]