Category: Movable Type

"12 WOD's of Christmas"

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees

Results

View this photo
View this photo

Yoda Elf snatches:

Yoda Elf

Big turnout for Monday’s Feats of Strength. Almost all of you managed to fall into the rhythm of the “12 WOD’s of Christmas”. The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days workout but this one keeps both the reps of each movement and load reasonable.

We hope everyone had a safe and very merry Christmas! Normal schedule tomorrow.

Schedule:

Christmas Week:

  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

SRCF Christmas Cheer:

Xmas Group - 1

Xmas Group - 2

Xmas Group - 3

Lend A Hand

Main Class:

As a Team of 2 complete for time: 

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-bar
30 Front Squats (135#/95#)
30 Toes-to-bar
50 Burpees
100 Wall Balls (20#/14#) 

* Partner up, share reps but alternate exercises in order
** One bar, one KB, WB

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
1 Snatch (80% of 1RM)

Conditioning:

For time:

21-15-9 reps of each for time:
Overhead Squats (115#/75#)
Toes-to-bar

Results

View this photo
View this photo

“Umm Lisa what are you looking at?”

Lisa_Snatch Over Bar Burpee

Thanks Rob for lending a hand and coaching my Saturday class since I broke my hand on Friday night. Fluke break doing handstand walking in my checkout WOD. I deliberately avoided mentioning “CrossFit” while at the ER to avoid hearing any “oh that stuff is dangerous” stories.

Michelle and I would also like to give a big Festivus filled thank you to everyone of you for the gift you all gave us. A gift certificate to both Rogue Fitness and the Salish Lodge and Spa are better than anything under the Festivus Pole! Plus the “Always Late But Worth the Wait” license bracket for M is spot on. It was unexpected and very much appreciated. We feel extremely blessed and hope everyone has a happy and healthy holiday and look forward to another kick ass year in 2013.

Festivus

See you all tomorrow for the Festivus Feats of Strength (aka 12 WOD’s of Christmas at SRCF!)! Wear a Christmas sweater or something that screams jingle BAM!

The 0830/0930/1030 classes are full. Show up at 1130 if you didn’t sign up already.

Coming Back to Canada: CrossFit Games athlete Camille Leblanc-Bazinet ready to get back to Canada East.

Wall Climb "Diane"

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts 
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

Results

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View this photo

Deads

A different spin on the benchmark “Diane” today. Rather than 21-15-9 of HSPU this version with wall climbs is equally challenging on the upper body and shoulders while being inverted, demanding a strong core. 

Congrats to Allison who hit her 100th WOD milestone today!

100th WOD

Triple 7

7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)

* Box Jumps are Games Standard (stand up on top)

Results

View this photo
View this photo

Box Jump_Jimmy Rest_Don

Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.

Power Snatch with Michelle:

Power Snatch_M_1st Pull Power Snatch_M_2nd Pull Power Snatch_M_Finish 3rd Pull

Notes:

CrossFit Games 2013 Rule Book Released

Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit. 

“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Three Class times 0830, 0930 and 1030 with sign ups. (Sign up in the gym on the whiteboard. Please sign up as this WOD is equipment intensive so those who sign up reserve their spot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols 
20 Box Jumps (24″/20″)

Results

View this photo
View this photo

Pistols

Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes. 

Congrats to Kyle for hitting WOD #100 tonight!

Believe CandJ_James L

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

One Arm Thruster

For Time:

50 Double-Unders
5 Left Arm Kettlebell Thrusters (53#/35#)
5 Right Arm Kettlebell Thrusters (53#/35#)
15 Kettlebell Swings (53#/35#)
40 Double-Unders    
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings 
30 Double-Unders 
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings     
20 Double-Unders    
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings 
10 Double-Unders    
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings 

Post WOD Skill Work:

10 Minutes Handstand/Handstand Walk Practice

Results

View this photo
View this photo

1 Arm KB Thruster

Chest bumps, high fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday. Meghann, Jenna, Mark and Spencer were team “Twinkletoes and Sasquatch Hoes”; Lindsay, Deb, Derek and Rob W. were team “Clean It Before You Jerk It”; and Rona was part of King CF’s team “Sofa King Awesome”. All of our peeps from Team Squatch worked hard, had fun, stayed safe and were examples of great movement. We also had a bunch of cheerleaders and some volunteers who helped make it all happen. It made me proud to be a part of Team SRCF and watch so many of our people represent. 

Gorilla Games Final Results  

Some of the team post Gorilla Games:

Team SRCF

Welcome to our latest group from this month’s OnRamp: Kelli, Kye, Sarah, Ron, Tom, Kirsten, and Barbara. Be sure to introduce yourselves and teach them the ways of the Force.

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
  • 12/25 Christmas Day CLOSED

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
  • 1/1 New Year’s Day CLOSED

Rob coached his and Jeremy’s faces off:

Aftermath

Notes:

The real story behind the “Tabata” workout:

Tag Team

Main Class:

As Many Rounds As Possible for 20 Minutes (Teams of 2): 

3 Power Cleans (155#/105#)
6 Hand Release Push-ups 
9 Box Jumps (24″/20″) 

* Partner up. Alternate exercises in order. Partner #1 does PC, Partner #2 does Push-ups, Partner #1 does Box Jumps, Partner #2 does PC, etc.
** One bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Clean (Floor/Mid Thigh)

Conditioning:

For time:

30 Overhead Squats (95#/65#)
7 Muscle-Ups
20 Overhead Squats 
5 Muscle-Ups

Results

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Jim waits to tag up with Christa and start his push-ups:

Tag Team

Tomorrow is the Gorilla Games at the Meydenbauer Center in Bellevue. Feel free to come cheer on your peeps from Team SRCF as Mark, Spencer, Meghann, Jenna, Deb, Rob W., Derek, Lindsay and Rona all compete and kick ass in 3 WOD’s tomorrow. The entry fee is $10 and kids are free. It starts bright and early at 8am and runs all day. 

Overhead Squat & Muscle Up WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]

Outstanding coaching video:

“Coaching the Push Press” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Yo anyone know where all the 10’s went? #donisaplatehog

10s on the bar

Elbows Up

Strength WOD:

20 minutes to find a 1RM:
Front Squat

Conditioning WOD:

3 Rounds for time:
12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

View this photo
View this photo

Burpee Pull-ups:

Burpee PU

Hug your kids and loved ones. Tell them what they mean to you. Say hi to a stranger, smile, or do a good deed tomorrow. There’s enough darkness in the world.

The Running Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15  Deadlifts
Run 400m
12 Deadlifts
Run 400m

Immediately after completing the WOD:

Rest 2 minutes
Complete Max Effort Pull-ups (one attempt on bar)

Results

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View this photo

Pull

Cathy_DL 
Andrew_DL

“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Dustin sent this pretty cool video about a 14 year old pro motocross rider who uses CrossFit to improve his riding. (No surprise it makes him a better rider, we have proof right here with our Dirt Corps brethren)

“A Professional Motocross Rider At 14“: CrossFit Community

Events:

Sunday 12/16: We have two teams of four men and women each competing at the Gorilla Games at the Meydenbauer Center in Bellevue. Cost is $10 for spectators and kids are free. The Games will run from 7am-4pm (at least). Come help cheer on your fellow SRCF peeps!

Things to look forward to at the Gorilla Games: Mark is bringing lunch for everyone, Lisa is making margaritas, Andrea will do family photos, and Jenna is wearing short shorts. Okay kidding. Jenna is wearing long shorts.

SNORIDGE CROSSFIT