Community. Coaching. Caring.
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups
AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box JumpsComplete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)
For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls
Photo by @robcwilson
Holiday Schedule:
Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]
Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set
7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)
Congrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.
Events:
Monday 12/7:
Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.
NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.
Menu:
Hang Power Clean 3-3-3-1-1-1Hang Power Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips
Photo by @robcwilson
Events:
Monday 12/7:
Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.
NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.
Menu:
Find your Bear Complex 1 Rep Max.
Team of 2, alternate to each find a 1RM in 10 minutes. Start with empty bar.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the bear complex. Thruster is okay, but must power clean.
Post loads completed.
Chipper: Burpees, Partner Med Ball Runs, Pull-ups, and Handstand Push-upsAs a Team of 2 complete for time:
40 Burpees
Partner Med Ball Run (20#/14#) 400m
40 Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Handstand Push-ups
Partner Med Ball Run (20#/14#) 400m
40 Chest-to-bar Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Burpees
*Team of 2, share reps on each exercise. Run must be done together as a team carrying medball.
Photo by @robcwilson
Good article on the benefits of bone broth i.e. “stock”.
The Healing Power of Bone Broth www.theboxmag.com
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Every 1 min for 7 mins: Squat Snatch (Touch & Go)2 Squat Snatch (Touch & Go), pick load
Every 1 min for 7 mins.
3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m
Photos by @robcwilson
So our government ran a study for 9 days with 43 kids between 9 and 18 years old who were all overweight, high risk of Type 2 Diabetes and other disorders, and averaged a quarter of the daily food intake from added sugars. In the study they simply replaced the calories of crappy added sugars with crappy carbohydrates (think bagels, baked chips, etc.) that had no added sugar, and also some small amount of fruit and vegetables. This cut their daily average of added sugars from 27% to 10%. After only 9 days all of the kids showed marked improvements in cholesterol, blood pressure, triglycerides, fasting blood sugar and insulin levels! Of course the scientists were shocked. Just imagine the results if they ate healthy carbohydrates, proteins and fats in the right proportion and did it for 30 days or longer.
After the FDA made a recommendation to lower the amount of allowable added sugar to the “dietary guidelines” the Sugar Association and the Grocery Manufacturers Association are both fighting the study and criticizing it. This is what is wrong with our food chain.
“Cutting Sugar Improves Children’s Health in Just 10 Days,” The New York Times.
Back Squat 8-6-4-2-1Back Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)
*2 for 1 is a a double squat with each throw.
Photo by @robcwilson
This past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).
By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday). If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!
CF Team Series: “The Story of Team Good Times” – [video]
Nutrition:
Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig
Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days
Push Press 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
50 Double Unders
50 Sit-up (AbMat)
10 Burpees
40 Double Unders
40 Sit-up (AbMat)
10 Burpees
30 Double Unders
30 Sit-up (AbMat)
10 Burpees
20 Double Unders
20 Sit-up (AbMat)
10 Burpees
10 Double Unders
10 Sit-up (AbMat)
10 Burpees
Post total time.
Photo by @robcwilson
Worth watching. The sponsorship of health organizations by corporations that are contradictory to good health is an important piece of the obesity problem in our country. “American Academy of Pediatrics decides relationship with Coke is not so sweet,” PBS News.
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m
“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]
Events:
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
EMOM for 10 mins: Bear Complex1 Bear Complex, pick load
Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.
Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Pics by @robcwilson
Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!
If you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.