The Birthday Girl Lindsay hangs loose with some of the late crew:
Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)
Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)
The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive. Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.
CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:
Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb
Needs more PR Bell:
This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.
Notes:
Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…
Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]
They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!
Tons of PR’s (literally when you add up all the weight deadllifted) today!
Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it.
Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!
Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!
We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.
Michelle getting a class ready for some PVC action:
This Saturday you have three workout options to choose from; swim, run or WOD:
The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)
Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.
*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*
Location:
Mary Wayte Pool
8815 SE 40th St.
Mercer Island
Basic Itinerary: 1. Warm-up 2. Grouping (by ability levels) 3. Instruction – Body positioning – Rotation – Technique o Kicking o Stroke (hand placement, pulling, extension) o Breathing
Instructor Credentials (aka. I swear, they know what they’re doing!): Dustin a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle) b. Olympic Trials semi-finalist (100m butterfly) c. Coach: age group, high school, triathlon clinics, special needs groups Lindsay a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly) b. World-ranked (1500m freestyle) c. Coach: age group club, private lessons, special needs groups
ATTENTION: Okay all you early 6am Class Junkies, we are officially canceling those classes and REPLACING them with Mon/Wed classes at 7pm! Coach Moe will be running those classes which means we will now have M-Th classes at 7pm!
NO MORE 6AM Class! (I know this is impacting a TON of you…)
No 6am Class
Monday to Thursday: 7pm Classes
Wednesday Mobility Class: 7pm upstairs (no change)
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Wall Balls (20#/14# to a 10’/9′ Target) Sumo Deadlift High Pull (75#/55#) Box Jumps (20″) Push Press (75#/55#) Row for Calories
* In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.
Today four affiliates, one garage gym and over 61 athletes came together to complete Fight Gone Bad 6 for a truly worthwhile fundraiser. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Devotion, and Imperial CrossFit collectively raised $1000 today in donations. This does not take into account the $2500 raised online from SRCF and from the other boxes!
Today couldn’t have gone much better. Huge turnout for a day that ran smoothly and finished a little earlier than anticipated due to having more stations and judges to run athletes through, people warming up and being ready, and plenty of awesome cheerleading. In the end we had good weather for 61 athletes, a total crowd of 100 or so through the day, a ton of PR’s, and a sense of purpose towards the reason we were all doing this. Raising funds for the families of our Special Operators who sacrificed and were lost in battle is a pretty worthy cause. In total CrossFitters worlwide helped raise in excess of $2 million for 3 charities! (* all cash raised today will be donated to Sportsgrants via those who registered online; all checks will be mailed in directly to Sportsgrants with an accompanying donation form)
Another highlight was meeting and watching so many who represent so many different boxes come together and grow the larger CrossFit community. If you were a visitor today we hope you enjoyed it, crushed the WOD, and made new friends. There were tons of pics taken so if anyone wants to share them please do, either by posting a link to any online albums to comments or sharing via Facebook. Getting so many of us together means we just have to plan more inter-affiliate WOD’s or throwdowns.
Thanks to everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Fight Gone Bad 7 in one year!
Top two scores (Men and Women) below, for overall results see the link above:
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
400m Run 15 Supine Ring Rows
* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box or sclae the height of rings.
The Ring Row is an overlooked exercise. It’s benefits are many: from developing the pull-up and building strength and stability in the upper back, lats, arms, forearms and “core” to teaching an athlete the importance in mastering the ability to move their own bodyweight in a dynamic plane. This exercise is easily scaled to different ability levels and given practice and consistency these can be a great skill/strength work either pre or post WOD to work on getting that dead hang, kipping pull-up, or chest to bar pull-up.
Teri demos the ring row to a partial supine position:
Saturday is Fight Gone Bad 6! Who’s ready?
Fight Gone Bad 6: Have you reached your fundraising goals yet? If you are participating please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate.
Go Time: Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time.
If you can come after 1030 then please do so! This may help avoid the “crush” of early arrivals.
When you arrive please sign up on the whiteboard then hit the warm-up.
Each person will have a coach/judge.
We will brief movement standards, scaling levels, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation.
We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. We will get EVERYONE through!
Please be patient in the event it’s crowded, we will have things moving fast and will do our best to make it smooth with each wave.
Feel free to hang out, cheer, and party rock with your fellow CrossFitters! How can you not be excited for this?!
Tonight was the “coaches run” of Fight Gone Bad to allow the coaches to devote their time tomorrow to coaching and judging you! Michelle, Moe, Rona, Mark, Jeremy, Kim, Jake and I all fought the good “Fight”. We used the same standards, called no-reps, hit PR’s, celebrated with high fives and chest bumps, and had an overall great time (post WOD). Special thanks to David, Rob, Justin, and Andrea who all came by to cheer and help out.
Quote of the Day (from Tuesday after the 100 Burpees WOD):
“So today was my first official WOD and I was introduced to these “burpees”. I am now going to go to sleep and have burpee nightmares. I’m sure they will haunt me for more than one night.” ~ Lincoln
This WOD is deceiving. Each time it kicks my butt. It also brings back a couple CrossFit memories. The last time we did this WOD was in 2010 in the old box. After the WOD I remember Coach Rona got her first rope climb. The last time I did this WOD was at Bolling AFB in Maryland when Michelle and I were home visiting my family. We took my brother and his wife to the gym on base and did this WOD in the middle of the workout area. I remember everyone in the gym just staring at us even though it was their “CrossFit” area (they had some CF equipment like KB’s and bumpers). I also remember the facility manager walking over in the middle of the WOD to tell us we were making too much noise and disturbing people. I politely told him if he gave us all another 5 minutes that we would all be quiet and flat on our backs (we were almost done). It was slightly less and we were definitely on our backs after this.
Bionicles Caryn and Jana:
Notes:
FGB6 on Saturday! Bring your patience and your intensity for the WOD! It will be a day of awesomeness and we will workout rain or shine!
Pretty useful link if you or someone you know is new to CrossFit:
This WOD is all bodyweight and made of basic gymnastic skills. You could complete this in a number of variants based on skill level. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.
Did you watch CrossFit on ESPN2 tonight? It was awesome! If you missed it then it airs again on 9/21 and 9/28! Do you want to explain CrossFit to a friend, family member or co-worker and wish there was an easy website to tell them to go to? Try this one: http://tv.crossfit.com
This site (above) quickly helps explain CrossFit, the CF Games, the TV schedule on EPSN2, and the method behind the madness.
From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”
Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.
Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.
Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.
