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Strength WOD:
1-1-1-1-1
1 Clean (Full squat) + 1 Front Squat
Conditioning WOD:
For time:
1500m Row
Then 3 Rounds for time of:
20 Pistols (alternating legs)
25 Kettlebell Swings (53#/35#)
Results
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Happy birthday Mums (Michelle)! You hate squats and cleans, but like pistols and snatches. Since we just snatched, I figured three out of four isn’t too bad.
Ashley’s well timed photobomb makes the main site today! Dad is proud!
2 Rounds for time:
15 Handstand Push-ups
25 Pull-ups
30 Deadlifts (205#/145#)
35 Burpees
Results
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Teri’s mini-whiteboard:
“Did you mean to put that many burpees in?” Someone asked me that today. It really does suck to finish off each round with 35 of them. Maybe I should call them “Frownees”.
For you newbies, remember to track your WOD progress in your log books or you can do it online with beyondthewhiteboard.com and after you log your 100th, 250th, and 500th WOD you can buy your “club” shirt. Each level has a different design on the front with the number and our logo on the chest.
Rob and the 250 WOD Club T:
I never realized this was such a big issue for Rich Froning… “Do You Pee During Workouts?” – [video]
Remember if there is an exercise that puts you in that category there is always a sub you can do to avoid a situation.
Main Class:
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Split reps evenly for each exercise but alternate work with your partner
Advanced RX Class:
Strength WOD:
Every Minute On the Minute for 11 Minutes complete:
2 Snatches (Full) * not touch and go
For time:
1000m Row
80 Air Squats
400m Run
40 Power Snatches (Choose load)
Results
“Happy Father’s Day, CrossFit Dads” – [ipod] [mov] [HD mov]
Watch this video of an inspiring young woman who is the face of Hope: “Kate Foster At The Central East Regional” – [video]
4 Rounds for time:
400m Run
5 Muscle-ups
20 Wallballs (20#/14#)
Checkout WOD:
3 Rounds for time:
3 Skin-the-cats
5 V-ups
15 AbMat Sit-ups
Results
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Today’s picture (by Alison) is of Rob hitting double unders on Cannon Beach at the home of the Goonies. It also happens to be the picture of the day on CrossFit.com. No surprise, it’s an awesome picture. Well done Rob and Alison!
If you are wanting to get a father-daughter workout in for Fathers Day morning then come join me and Ashley for a fun team AMRAP this Sunday on Father’s Day, June 16th.
More Games tickets are going to be available: Spectators at the 2013 Games: More and Better
Choose:
“Elizabeth”
21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips
or
“Power Elizabeth”:
21-15-9 Reps Each for Time:
Power Clean (135#/95#)
Ring Dips
Results
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The Ring Dip Standard: Top of shoulder below elbow. Full lockout.
Strength WOD:
5-5-5
Back Squat
Conditioning WOD:
5 Rounds for time:
9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar
Results
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Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.
Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013
Notes:
Attention CrossFit Dads and Daughters:
This 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!
Strength WOD:
2RM (Touch and Go)
Power Clean
Conditioning WOD:
For Time:
1000m Row
75 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
25 Push-ups
Results
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Lingua Fran-ca: CrossFit Journal A list of terms that will help you communicate in boxes all over the world.
Example: Shifty (n): Looking at someone’s C2 monitor either surreptitiously or blatantly.
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.
Main Class:
In Teams of 2, complete the following AMRAP for 24 minutes:
3 Wall Climbs
5 Bumper Plate Ground to Overhead (45#/35#)
7 Box Jumps (24″/20″)
9 Wall Balls (20#/14#)
* While one partner runs 200m the other partner works. When runner comes back swap and partner picks up where the other partner left off.
Advanced RX Class:
Strength WOD:
5-5-5
Deadlift
“Nate”
As Many Rounds As Possible in 20 Minutes of:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Results
Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ RIP
Saturday was plenty of shoulders. Both the main class and the Adv RX class were long grinders.
The Regionals are now officially over. At the end of July all those individuals and teams and masters will move on to the CrossFit Games.
Live CrossFit Games Update Show: June 9, 2013
The Men of the Central East: Rich Froning wins the Central East (oh and the same 4 other dudes from last year are going back to the Games again)
Central East Regional Report: Some Are Silver, Some Are Gold
Rich Froning’s gym wins 1st in their region: CrossFit Mayhem Earns a Trip to the Games
Events:
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!
Strength WOD:
3/3/3/3/3
Front Squat
Conditioning WOD:
For Time:
12 Push Press (95#/65#)
10 Toes-to-Bar
Results
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Front or Back view, it’s still elbows and chest up. Below parallel and knees out.
Quote of the day: “We all had numbers that we were gonna probably get. Then we all had numbers we were hopefully, possibly gonna get. We ended up getting numbers a little bit less than we probably were gonna get.” CrossFit Explode, MidAtlantic Region
Yesterday in my lack of sleep, zombie like state and still suffering from the denial and shellshock of “Game of Thrones Episode 9” I forgot to mention that we have a new kick ass coach officially running the 6:30am class once a week. Lisa C. (who comes to us from the Lab in Seattle) is now coaching the Thursday 6:30am class and Moe will still be running the Tues AM class. Lisa is highly accomplished having been voted “Coach of the Year for 2012 at SnoRidge CrossFit” by her fellow coaches despite not having coached a single class last year! You don’t get any more legit than that. Welcome Lisa!
CrossFit Games:
Central East Men’s Event 1 It doesn’t get any closer than this. Almost a 5 way tie for 1st place on “Jackie”. After day 1 it’s right where you expect with Rich Froning beating the world. Yawn. (kidding)