Category: Movable Type

Late Night Class PR

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.

DL

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.

AMRAP

“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):

Killer Animal

Outtake #1 (I missed the “GQ smile” memo):

Outtake

Outtake #2 (Dustin was very excited after the WOD):

Outtake 2

Bunch of Jerks

Strength WOD:

EMOM for 7 Minutes complete:
1 Power Clean + 2 Push Jerks

* Rest 60 sec between lifts

Conditioning WOD:

For time:

5 Power Clean and Push Jerk (205#/145#)
1 Muscle-up 
4 Power Clean and Push Jerk
2 Muscle-up  
3 Power Clean and Push Jerk
3 Muscle-up  
2 Power Clean and Push Jerk
4 Muscle-up  
1 Power Clean and Push Jerk
5 Muscle-up 

Results

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Racked

EMOM: A workout format where you do the work “Every Minute on the Minute”.

Congrats to Coach Lisa who got her first muscle-up after the WOD! Now we just need photo proof or it didn’t happen.

“First CrossFit Workout?” CrossFit Journal video [ipod] [mov] [HD mov]

Chipper

For Time:

800m Run 
30 Power Snatch (75#/55#) 
20 Knees-to-Elbows
30 Overhead Squat (75#/55#) 
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#) 
400m Run w/Bumper Plate (45#/25#) 

Results

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Jump

Chipper: A workout with many reps and movements, typically done in one single round for time. i.e. you “chip” away at it.

Two worthwhile articles to read, especially if you are relatively new to CrossFit or our gym. I wholeheartedly agree with the “Rx fallacy” and the list of 30 things to focus on instead.

The #Crossfit Rx fallacy and 30 better ways to train www.tyrellmara.com

 
K2E

Throw and Go

Skills WOD:

10 Minutes:
Pull-ups

(Progression/practice: Choose Strict, Kip, Weighted, Chest-to-Bar, etc.)

Conditioning WOD:

4 Rounds for time:

20 Two-for-One Wall Balls (20#/14#)
20 AbMat Sit-ups
15 Hand Release Push-ups
400m Run

Results

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Quote of the day: “In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.” ~ Chris Spealler

Hand Release Push Ups

Pretty inspiring. One year removed from cervical cancer and surgery Ashley Carriveau placed 2nd in the NorCal region and is going to the Games: “The Brave” with Ashley Carriveau – [video]

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees 
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups 
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately. One point is given for each rep.

Results

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Hope_Spencer

Today was a great turnout for the “Hope” workout. This WOD is also a fundraiser where 100% of your donation goes toward the fight against catastrophic children’s illnesses which benefits St. Jude Children’s Hospital.

Can I still donate?

  • Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing. 

Hope For Cures in the Nation’s Capital – [video]

Hope_Dana_Thruster

Fourth Hangover

Strength WOD:

3-3-3-3-3
Deadlift

* 20 Minutes to find a 3RM

Conditioning WOD:

3 Rounds for time of:

50 Double Unders
25  Kettlebell Swings (53#/35#) 

Results

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Saer_DL 3RM

DU KB

Too many S’mores for me last night! Definite sugar hangover today. Hope everyone had a safe and fun time celebrating ‘Merica!

Quote of the day: “Oh I hook grip EVERYTHING.” ~ Lindsay (Note: Dustin looked very happy when she said this)

Hope For Cures workout is tomorrow! Come to either the 0930 or 1030 time. If you want to donate you can donate here to this profile I created for SRCF.

Products:

Do you have Bakballs? If not maybe you want to get a pair. You could also tape a couple balls you have laying around together and save some money. Yes this product is real.

Review: Bakballs

Some of my favorite quotes from this review:

  • “One of the best features of Bakballs is that you can use it while in bed!”
  • “And most of the people I used to test the Bakballs on found this size worked fine. Although there were several who found the ball itself was either a little too big or small, meaning they were simply unable to get the advertised benefit.”

"Grace or Isabel or Isa-Grace"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Or:

“Isabel”:

For Time
30 Snatches (135#/95#)

Or:

“Isa-Grace”:

For Time
30 Snatches (135#/95#)
30 Clean and Jerks (135#/95#)

Results

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Junkyard Dog Warm-up: Over and Under

Over Under

Happy Independence Day!

Today was a choice between two classic CF benchmarks or a mash-up of both. Both are a pair of favorites and are fast, hard, heavy, and effective. Both Isabel and Grace are workouts that take most CrossFitters a large amount of time to work up to in strength and technique and when they do it’s a great feeling to do it as RX’d.  Congrats to all of you who PR’d today!

Josh Everett, Isabel from CrossFit.com [wmv] [mov]

“Isa-Grace” with Josh Everett from CrossFit.com [wmv] [mov]

"Moore"

Strength WOD:

2RM
Power Clean

* Touch and Go

Conditioning WOD:

“Moore“

Complete As Many Reps As Possible in 20 minutes of:
Rope Climb, 1 ascent (15’/12′)
Run 400 meters
Max rep Handstand push-up

Score number of handstand push-ups completed for each round and total HSPU

Results

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“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.” ~ CrossFit.com

Charity pregnant and power cleaning:

Charity_PC

Today we had a couple friends (Jeff and Charity Vale who own CrossFit Snohomish) drop in for the 11:30 class. It was great to workout with two solid CrossFit affiliate owners, community members and awesome athletes.

Trivia Question: Of the CrossFit Games that Annie Thorisdottir competed in (2009, 2010, 2011, and 2012) who are the only women to get on the podium ahead of her?

Answer: Kristan Clever (2010 – 1st), Tanya Wagner (2009 – 1st), Carey Kepler (2009 – 3rd), and Charity Vale (who finished 2nd overall in the 2009 Games).

Notes:

4th of July classes (Thursday):

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of weekend are normal hours)

Have a happy and safe Independence Day! TEAM AMERICA!

Rope Climb

A Day Late…

Strength WOD:

3-2-1-1-1
Snatch

* 18 Minutes to work up to 3 heavy singles

Conditioning WOD:

7 Rounds for time of:

12 Med Ball Cleans (20#/14#)
10 Overhead Squats (75#/55#) 

Results

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OHS_Michelle N

Sorry for the late post. Late night interweb surfing / blog posting turned into ni-night time.

First and foremost, congrats to Team DeBob (Debra and Rob W.) for placing 6th out of 11 teams at the Jet City Tango Throwdown this past weekend. After a scoring mix-up was corrected they were notified of their increased awesomeness with a better than previously reported finish. Great job using your fitness guys!

Second, see below for the 4th of July Schedule tomorrow:

4th of July classes (Thursday):

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of weekend are normal hours)

Third, read yesterday’s post to see details on swimming with Lindsay the next two Sunday’s. (* Water Wings not included)

Interview: Chris Spealler On Missing Out On The Games therxreview.com

Hot In Herre

3 Rounds for time:

400m Run
20 Pull-ups 
15 Front Squats (115#/75#)
20 Toes-to-Bar
15 Power Cleans (115#/75#)

Results

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Don MU M Pull-ups

Schedule:

(From Michelle – I could not have said this any better)

4th of July Schedule (Thursday):

  • 9:30 class
  • 10:30 class

Then, 1 Round, not for time, not at the box: 
Remember why we celebrate. Fly the flag. Toast those that protect our freedom and those that pay the ultimate sacrifice. Celebrate with your family and friends. Eat, drink, and be merry. Don’t forget to have some S’Mores (try them with Reese’s PB cups. Delish.) 

All other classes this week are on our regular schedule.

Events:

Come beat the heat the next two weekends with a Sunday Swim WOD led by Lindsay (Swimmer Extraordinaire):

From Lindsay: “If anyone wants to work on some swimming skills and drills, I will be available at Meyedenbauer beach park for the next two Sundays (7/7 & 7/14) at 9:45am to do some group work. The park is kid and dog friendly. I believe dogs need to be leashed (not sure about the children though…kidding!) My main objective would be to work on treading water, freestyle (front crawl) stroke and breathing. We’ll do some dry land work, then hop in to splash around. 30-45 minutes total. Then, if you’re feelin’ it, we will do a swim WOD after.

For the purpose of these sessions, note:
1. I will not be teaching people HOW to swim. I will be teaching you how to swim more efficiently. Please use your best judgement and participate only if you are confident that you will not immediately drown. (That said, if anyone would like to learn how to swim, we can have that conversation privately.)

2. This is a lake beach. You will not be able to see the bottom. You might encounter the occasional weed and/or stick during your swim. Please arrive willing to put your face in the water and keep it there for 5 seconds at a time.

3. Some of the work in the water will take place where you can’t touch the bottom. There is a large dock with ladders and lane ropes with buoys to grab on to. This means that everything that we do can be “scaled”. 

4. There is no lifeguard on duty. So if you let your kids swim/run/play while you swim with our group, that’s on you.

Now that I’ve sufficiently freaked the bajeezus out of you…I think this will be really fun!!! If nothing else, it’s a great way to enjoy the summer weather, get a good workout, learn some new skills and stay cool!” 

SNORIDGE CROSSFIT