Category: Movable Type
Clean and Jerk plus Cindy
Strength WOD:
3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load
Checkout WOD:
10 Rounds for Time of:
1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post Load and Time
Results
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Nan and Clean and Jerk + Cindy:
Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!
Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.
Heather Bergeron on today’s WOD – video [wmv] [mov]
Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):
Row and Throw
4 Rounds of 3 Minutes each round for Max Reps:
500m Row
Max Reps Wall Balls (20#/14#)
* Rest 3 minutes between rounds
Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.
Results
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Row:
Throw:
and Rest:
Events:
Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.
Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.
“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]
You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
- Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
- Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
- You must WOD in the bulk of your costume
- Get creative, have fun!
"Brenton"
5 Rounds for Time of:
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)
* (20 lb./15lb.) Vest Optional
Checkout WOD:
2 Minute L-Sit Hold Challenge
(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)
Results
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“Brenton” with and without vests:
“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”
WOD Demo with CrossFit Santa Cruz [wmv] [mov]
Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.
"Running Diane"
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Results
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Josh deadlifts while Sean pistols:
Today and tomorrow are likely our last official days of awesome weather before the rain, drizzle, mist, sprinkles, showers and more settle in for good. Wednesday will be a Hero WOD and outside. It is dedicated to a fallen local Seattle Police Officer that our very own Greg knew and worked with.
Notes:
Mobility Class tomorrow (10/19) is cancelled as Coach Rona is on vacation and we have a full schedule with class and Elements!
Overkill
3 Rounds for Time:
400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups
Results
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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!
Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.
WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]
Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]
Hold Up
Clock Watching:
Yesterday as part of the warm-up was some very basic skill work on holding the chest-to-ring, chest-to-bar, chin over pull-up, and bar hang positions. Want to have stronger pull-ups or muscle-ups? Do these.
“That You’re Here” by CrossFit Lisbeth:
“People don’t see that you’re last. People see that you’re here.”
Somebody else said that. Someone I don’t even know. And boy did they nail it.
Who gives a flying f*** where or when you finish in the WOD?
Not me. Not most of the people in your class. We only care that you’re suffering with us. Misery doesn’t just love company in CrossFit. Good CrossFit demands misery AND company. (LOL Now I’ve gone and scared all the newbies. Hey, come back — I was kidding! Well, sort of . . .)
And your coach? He or she only cares that you give your best, that you tried your hardest, that you’re performing to the best of your abilities. Sounds corny and sappy and stupid, but it’s true.
Some folks remark that we’re the only sport where folks cheer as much for the last place finisher as the first place finisher. Maybe we are, maybe we aren’t. We don’t care. We only care that you’re here.
"Partner Filthy Fifty"
Main Class:
“Partner Filthy Fifty” – In teams of 2 complete for time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders
* One person works at a time. Divide the reps as desired.
Advanced RX Class:
“Beast 12” for time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)
Results
Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne
Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.
Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
- Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
- Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
- You must WOD in the bulk of your costume
- Get creative, have fun!
Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
Notes:
For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”
Up Front
Strength WOD:
2/2/2/2/2
Front Squat (Find your 2RM “Rep Max”)
Checkout WOD:
AMRAP in 10 Minutes of:
25 Double-Unders
5 Handstand Push-ups
Results
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Front Squat points of performance (demo by Amy N.):
- Feet slightly wider than hips / shoulder width
- Toes angled out 30 degrees
- Hips back and squat below parallel or top of knee (Go deep!)
- Squat with knees out. Always.
- Chest Up
- Barbell on front of shoulders/clavicle
- Tight Lats (Squeeze your “wings”)
- Elbows up and pointing forward
- Loose fingers to allow wrists to bend
- Neutral head (Look forward)
- Don’t sit! DRIVE UP!
Normal Saturday class times. Group warm-up and team WOD for the Main Class (0930), then CF Kids (0945) and Advanced RX Class (1045).
Front Squat 5×2 WOD Demo with Miranda Oldroyd and Pat Sherwood – video [wmv] [mov]
Handstand Push-up Scaling with Heidi and Caryn (Gotta love Heidi’s inverted smile):
Climb-Max
Choose:
5 Rounds for Max Reps (3 Minutes each):
15′ Rope Climbs
or
Dead Hang Pull-ups
* Rest 3 Minutes between rounds
Checkout WOD:
Tabata Hollow Rocks
Results
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Quote of the day: “You climb for the hell of it.” ~ Edmund Hillary
Zoe crushed it. 12 legless rope climbs each round:
First off I want to call out a pretty huge achievement for Laura M. Today she completed her 400th WOD at SRCF. That’s right 400! That is pure consistency, dedication and passion and we are honored to be her box. I guess now it’s time to design a 500th WOD T-shirt.
Some days the WOD doesn’t need to be strength with a barbell or require jacking your heart into your throat. Days like today can be challenging and a good way to mix it up and work some basic bodyweight or gymnastic skills. Congrats to all who got their first rope climbs today or their first WOD with rope climbs.
Finishing with a little tabata torture by hollow rock makes other “ab workouts” seem like a warm-up. The hollow rock is a gymnastics movement that improves core strength and trains a position that is essential for other movements like a pull-up (it’s the back half of the kip position), handstand (an ideal free handstand is with a hollow body), a perfect push-up, and many more. Learning this position and perfecting it will also lend itself to greater coordination. Watch the demo at the link above from gymnasticswod.com and work this into your skillset and practice, practice, practice.
Mark calling time on torture:
Climb On:
