Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Shoulder Press 4-4-4-4 & FT: Wall Balls, Burpees and Runs
Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Burpees and Runs
For time:
27 Wall Balls (20#/14#)
27 Burpees
Run 200m
21 Wall Balls
21 Burpees
Run 200m
15 Wall Balls
15 Burpees
Run 200m
9 Wall Balls
9 Burpees
Run 200m
Someone didn’t get the #tanktoptwinsiesmemo
Photo by @robcwilson
Today was the first time ever that ALL OnRamp grads came to class on the very first day since they completed their OnRamp! 8 first timers in the gym, be sure to introduce yourself and make them feel welcome.
Yesterday we had our SRCF Potluck Picnic and 43 people and plenty of kids and pups were onhand to grill and play Volleyball, Spike Ball, and plenty of other games all afternoon. The turnout was great and we are hoping to coordinate another weekend before the sun is gone. Stay tuned and we will hope to do it again in September.
Events:
This November we will snatch, clean and jerk, and workout. You know, what we do every week. Plan on participating in the CrossFit Liftoff:
2016 CrossFit Liftoff Powered by Rogue
Results
Results cont
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows
Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows
FT: Runs, Handstand Push-ups, Ring Dips and Push-ups
For time:
Run 400m
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
Run 400m
12 Handstand Push-ups
12 Ring Dips
12 Push-ups
Run 400m
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Photo by @robcwilson
Good luck to all those competing this weekend (Peter, Adam, Eva as individuals and Jules, Reid, and Rob W. on a team) at the Elysian Games!
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about this WOD
- Only one class at 9:30 and we will run waves to accommodate everyone
- If you are planning on climbing ropes bring tall socks or a sleeve
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Lifting: Snatch and Hang Snatch (Full)
Lifting: Snatch and Hang Snatch (Full)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Full Squat. Regrip allowed between lifts. 1 Snatch (squat) + 1 Hang Snatch (squat)
Lifting: Snatch and Hang Snatch (Full) & AMRAP 20 min: Power Snatch Ladder and Runs
Lifting: Snatch and Hang Snatch (Full)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Full Squat. Regrip allowed between lifts. 1 Snatch (squat) + 1 Hang Snatch (squat)
AMRAP 20 min: Power Snatch Ladder and Runs
In 20 mins do:
30 Power Snatches (75#/55#)
Run 400m
20 Power Snatches (95#/65#)
Run 400m
10 Power Snatches (135#/95#)
Run 400m
then in the remaining time, AMRAP of:
Max Rep Power Snatch (165#/105#)
Score is max reps at final load of Power Snatch.
BTWB
Photo by @robcwilson
Tia-Clair Toomey represented Australia as their only female weightlifter in the 58kg class this week and finished in 14th with a very respectable total. Her final C&J was a narrow miss that would have been 5kg higher and tied the Australian record at that weight. This came only weeks after finishing in 2nd place for the second consecutive year at the CrossFit Games. Tia found weightlifting through CrossFit only a few years ago. This is nothing short of amazing.
Then some jacka$$ “sports journalist” wrote some trash (that I didn’t fully read) criticizing her performance both at the Olympics and the CrossFit Games as well. The below article is a great rebuttal to the ignorance displayed by this “writer”. What’s more amusing is if this writer took the time he would discover many current and former CrossFit athletes are competitive weightlifters both on the Olympic stage and their respective national stage. Take Morghan King (who just set the American record at the Olympics for her weight class) and Mattie Rogers (1st team alternate) for USA who both were CrossFitters prior to transitioning fully to weightlifting. Or Chad Vaughn and Mat Fraser who were weightlifters for our national team that are now CrossFit athletes. Their are plenty of others who are/were CrossFitters now in the Olympic Lifting community. The Chinese National Weightlifting Team trains using many gymnastics elements which the writer termed as “bizarre”. Functional fitness is a benefit for all manner of sports, to think otherwise is simply “bizarre”.
Don’t Like Toomey’s Total? Then Beat Her CrossFit Journal
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about this WOD
- Only one class at 9:30 and we will run waves to accommodate everyone
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is moved to this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Alt EMOM 10 mins: Double Unders and Clean & Jerks & 21-15-9: Power Cleans and Box Jumps
Alt EMOM 10 mins: Double Unders and Clean & Jerks (Touch And Go)
Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Go, pick load
21-15-9: Power Cleans and Box Jumps
21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)
BTWB
Photo by @robcwilson
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about the reason for this workout and what the actual WOD is.
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is moved to this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Alt EMOM 10 mins: Double Unders and Clean & Jerk (Touch And Go)
Alt EMOM 10 mins: Double Unders and Clean & Jerk (Touch And Go)
Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Gos, pick load
Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs
Advanced RX Class:
Front Squat (Pause) 2-2-2-2-2
Front Squat (3 Second Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Front Squats and Lateral Burpees
Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)
*3 minute rest between Pt.1 and starting Pt. 2
Pt. 2: Runs and Legless Climbs
For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)
BTWB
Photo by @robcwilson
Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).
Back Squat 5-5-5-5 & Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar
For time:
100 Double Unders
21 Handstand Push-ups
Run 400m
25 Toes-to-bars
Run 800m
25 Toes-to-bars
Run 400m
21 Handstand Push-ups
100 Double Unders
BTWB
Photo by @robcwilson
Good luck to Coach Lisa who is taking her CrossFit Level 2 Certificate Course this weekend at CrossFit Belltown. The Level 2 is a course for experienced coaches who have an extensive amount of CrossFit coaching experience that are looking to improve upon their ability to coach small and large groups, spot movement faults and correct them, scale workouts appropriately for athletes, and lead a group lesson. It is a peer evaluated course that puts coaches in the spotlight demonstrating their skills and getting instant feedback from other coaches and CrossFit seminar staff. The stress from having to coach under evaluation is a great tool to enhance a coach’s confidence, improve communication, learn effective cues, and correct deficiencies that make them a more effective trainer. It was my favorite CF seminar experience. After Lisa’s completion of this course SRCF will have two coaches with their L2 and hopefully more to follow!