A Week of Heroes: "Rahoi"

Skills WOD:

Complete one rep every minute on the minute for 10 minutes: 
1 Muscle-up

* Sub 1 dead hang pull-up + 2 ring dips for 1 MU 

Rahoi

Complete as many rounds as possible in 12 minutes of: 

12 Box Jumps (24″/20″)
6 Thrusters (95#/65#)
6 Bar-Facing Burpees

Results

View this photo
View this photo

Ronda_Box Jump John_MU

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Today is our last day of the “Week of Heroes”. The effort, attitudes, participation, and support for the workouts that honored the fallen this week has been nothing short of amazing. Thank you all.

WOD Demo with Jenn Jones – video [wmv] [mov]

A Week of Heroes: "White"

 “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′) 
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper) 
400m Run

Results

View this photo
View this photo

White_Climb White_T2B White_OH Lunge

Quote of the Day: ‎”I think people get so caught up in individualized programming that they lose the fact that you have to be a competent athlete before anything else.” – Rudy Nielsen, The Outlaw Way.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

The foot lock, learn it. There are several styles, but no climbing without one:

Foot Lock_Andrea

Notes:

The new CrossFit Community Site is live!

Paleo Power Lunch: Easy, Filling, & Delicious Workplace Meal Strategies – Whole9

A Week of Heroes: "Griff"

Strength WOD:

Complete the following for load every two minutes for 14 minutes: 
1 Snatch (Squat) + 2 Overhead Squats

* Post loads, Snatch must be followed by 2 OH Squats before putting bar down.

Conditioning WOD:

Griff

For Time:

Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Results

View this photo
View this photo

Quote of the Day: “The only easy day was yesterday.” ~ US Navy SEAL Motto

Griff_Kristy and Natalie

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

    Burgener Warm-up with Rob S. and Snatch + OHS with Bill:

 Burgener WU_Rob S  Bill_Snatch plus OHS

A Week of Heroes: "Rankel"

Rankel

As Many Rounds As Possible in 20 Minutes of:
6 Deadlift (225#/155#)
7 Burpee Pull-up
10 Kettlebell Swing (70#/53#)
200m Run

Results

View this photo
View this photo

USMC Colorguard_Games

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Miranda Oldroyd on today’s WOD – video [wmv] [mov]

Olympics:

German Weightlifter Drops 432-pound Barbell On His Head, Walks Away (Photos)

Frame by Frame: Lifting 545 Pounts Over His Head: New York Times

A Week of Heroes: "Ledesma"

Ledesma

Complete as many rounds as possible in 20 minutes of: 

5 Parallette handstand push-ups 
10 Toes through rings 
15 Medicine ball cleans (20#/14#)

Results

View this photo
View this photo

Ledesma_Clint and Tom E.

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. 

WOD Demo with Kristan Clever by Again Faster Equipment – video [wmv] [mov]

This week we are programming a full week of Hero WOD’s. We kicked it off last week with “Randy” and “31Heroes” and just like last year we will honor those service members and first responders who perished in the line of duty.

A Hero WOD is a tribute to the fallen and typically much harder and/or heavier than your average CrossFit workout. Like any workout however it is scalable and highly encouraged that you do so. For those who are new to the Hero workout we have two rules regarding them in our box.

1) If you choose to start it then you MUST finish it. You can scale it before or during, but you cannot quit. 2) No complaining or whining. This workout is in honor of someone who is no longer here. They left behind a family and loved ones. It is a dishonor to complain about how “hard” exercising is with their memory in mind. Typically it’s something you use to help you push through and realize your discomfort is a fraction of what they sacrificed. For me personally I try to think about the soldier, sailor, or airman that left behind a wife, kids or parents while fighting for or serving our country. 

Parallette HSPU_Spencer

Notes:

“CrossFit is dangerous.” I hear and read that too much. Dangerous? Really? Well so is crossing the street, driving a car, and um…slip and sliding?! Seriously I want everyone to exercise extreme caution as recently four different people in the gym were injured while doing the following activities: Warrior Dash (torn MCL), mountain biking (Back), Slip ‘n Slide with their kiddo (torn MCL), and sleeping wrong or picking something up/using a mouse (pinched nerve). We hope they all heal up and get back to 100% quickly. My point? Shit happens. We get hurt, have an accident or setback now and then. When you hear someone tell you “CrossFit is dangerous”, remind them everything is “dangerous”. Be as safe as you can but don’t go through life living in a bubble. Most importantly don’t let the fear of injury keep you from just living. Seize the day!

Olympics:

Our best US Weightlifter Kendrick Farris at the Olympics. He snatched 155kg (341 lbs) and clean and power jerked 200kg (440 lbs) finishing 10th overall for the 85kg class. That’s 10th in the world.

Highlights Men’s 85kg: Kendrick Farris Snatch

Highlights Men’s 85kg: Kendrick Farris Clean and Jerk

September OnRamp and CF Teens

If you are interested in starting OnRamp with us in September then please email us to get on the list as we are only taking 7 and there are a couple spots remaining. 3-2-1 Go!

If you have a teen interested in our CF Teens program (12-16 yrs old) then please contact us or Coach Moe.

"31Heroes"

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run (45#/25#).

** One Bar per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

View this photo

31Heroes_Frank

Background from the 31Heroes website:

The 31Heroes Project exists to honor the 31 fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s ‘moment of silence’. This is how we choose to honor those that gave all in the name of freedom.

Cheerleaders

Today we brought our gym community together to tackle this workout challenge and to help gather donations of coffee and other items for Frank’s old Army unit currently serving in Afghanistan. If you wanted to make a donation and didn’t get it please do so by Wednesday as that is when the care package will be shipped. Thanks to ALL of you who donated for this. It was a great turnout and they will love it.

Tag Team

The movements of 31Heroes:

Sandbag Run Thruster_Mark

Climb_Kim Box Jump_M

The below note from James P. sums it up perfectly.

“I personally love how the 31Heroes Project website describes this workout as a moment of silence, and as I read Lindsay’s Post it made me stop and think about what tomorrow and all the Hero WOD’s really mean to me. As a Soldier for 12 years I spent some time in the sandbox, and the memories that I carry with me each day are both good and bad.

I have seen young men and women do things that would amaze most of us. These Soldiers with no regard for their own safety will run into the middle of the most dangerous situation in order to help another Soldier. It is the way that we are inherently programed; it is not that we are not scared of dying it is that our human instincts tell us to protect our families. We do things in the spur of the moment that when all is said and done we look back on and think “what the hell did I just do?”. For some though that split second decision to protect the one’s they love doesn’t turn out the way it was planned. It is a tough pill to swallow when you come home and others do not.

My love and appreciation for the young men and women whom I stood beside for so many years cannot be put into words. I carry a burden with me every day for those that will never get to see their families again. It is the least I can do to WOD for them. It is beyond the comprehension of most as to why we do what we do, but when it comes down to it, it is not about anything other than the people standing to your left and right. So in the morning as I drag my butt to the gym, tired and sore, it is the undying strength of those that have given more than I will ever know that will pull me through those 31 Minutes. No matter how much I sweat and ache and bleed it will never be enough to thank you for what you did for all of us.

To the Men and Women who have paid the ultimate price for our freedom this WOD’s for you.”

Community

Power Up

Strength WOD:

Every Minute on the Minute for 10 Minutes Complete: 
Power Clean 3 Reps

* Do not have to be “Touch and Go” Reps, rest remainder of each minute.

Conditioning WOD:

5 Rounds for time of:

5 Hand Release Push-ups
7 Toes-through-Rings
Handstand Walk 6′

Results (Partial, second half to be posted)

View this photo

Gym Cleaning:

Cleaning Up

“The Clean” with Kelly Starrett and Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]

Toes go through the rings:

Toes THRU Rings_Mark

Tomorrow we will host the 31Heroes fundraiser Team WOD for the second year in a row:

  • Starting at 0930 (full) and running in waves at 1030 and 1130. 
  • If you do not have a team them you can show up at 1030 and we will pair you up or you will go solo and complete this WOD as a 31 Minute AMRAP in which after completing one round you will run 400m with weight. 
  • One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. It’s the least we can do for the troops and one we wholeheartedly support.

"Randy"

For Time:
75 Power Snatches (75#/55#)

Skill Work:

Pick a “goat” and work on it

Results 

View this photo
View this photo

Jenna_Power Snatch

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy is an all out barbell sprint. Halfway through the back tightens, the shoulders burn and the heart is pounding. It’s like 7 minutes of burpees. Only better because it’s a barbell. Like any Hero workout, knowing what it’s for is important and makes you go harder.

Evan_Power Snatch Teri_Power Snatch

Well said. Read it: 10 Reasons Why CrossFit Isn’t Working For You by CrossFit South Bay

Saturday is the 31Heroes WOD. Sign up. Get a partner. Buy coffee. Details here. We have three heat times. 0930 (full), 1030, and 1130. Sign up on the whiteboard in the gym.

Upcoming Events:

Seminar/Clinics: 

8/23 King CrossFit: Rocktape Power Taping Clinic for CrossFit Athletes

Local Competition:

8/11 Maple Valley Crossfit Benefit Team Throwdown for Africa

8/26 WODFest at Gasworks Park in Seattle

7 Up

Strength WOD:

3-3-3-3-3
Deadlift

* “Touch and Go” Reps, 15 minutes total.

Conditioning WOD:

7 Rounds for time of:

7 Kettlebell Swings (70#/53#)
7 Toes-to-Bar 
200m Run

Results

View this photo
View this photo

DL_Meg KB_James and Aaron

Twinsies! 

Twins

Seriously I go to the Games and buy 25 t-shirts and Sean happens to wear the same one as me today?

The Best Gym For Startups: CrossFit” by Gregory Ferenstein, Tech Crunch.

Headed to the Olympics: Erin Cafaro” by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]