"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

* Scale to 1/2 Daniel at half reps/distances (75#/55#)

Results

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“Daniel” ~ CrossFit.com

Pull-up_Rob W

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree  who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry

Ring Row_Christa

Notes:

CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]

Upcoming Events:

CrossFit HQ:

Power and Speed

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD:

8 Rounds, Each for time of:

100m Max Effort Sprint
* Rest as needed between sprints

Results

View this photo
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Quote of the day: “If you want to win a race you have to go a little berserk.” ~ Steve Prefontaine


Sprint

Running the Wrong Way: CrossFit Journal

Who looked at today’s conditioning WOD and said “looks pretty easy”? Who still feels that way after 8 rounds of sprinting? Even if you heeded the advice to stretch and foam roll afterwards, note you will be SORE. Work on mobility and grab a roller and do some self-myofascial release techniques. Your legs will thank you.

Cleans

Labor Day Weekend Schedule:

Saturday 9/1: One class at 0930; NO advanced RX Class
– WOD will have a “Scale-up” option for Adv RX

Monday 9/3: GYM CLOSED; NO Classes! Enjoy the last big weekend of summer. If you want a workout then go outside and do something!

"Isa-Grace"

Main Class:

“Anyway Overhead Anyhow”

As a Team of Two, men lift 11,000 lbs. and women lift 7500 lbs. anyway overhead for time:

Choose one barbell load from below weight options, then alternate with each partner to complete (use clean and jerk, snatch, thruster, etc.):

Men:

96 Reps Anyway Overhead (115#)
116 Reps Anyway Overhead (95#)
147 Reps Anyway Overhead (75#)

Women:

90 Reps Anyway Overhead (85#)
119 Reps Anyway Overhead (65#)
167 Reps Anyway Overhead (45#)

* One bar per team. One works at a time. Split up the reps as needed.

Anyway Anyhow_Justin and Eloy

Advanced RX Class:

“Isa-Grace”

For time:
30 Power Snatch (135#/95#) 
30 Power Clean and Jerk (135#/95#) 

* Combination of the benchmark WOD’s Isabel (30 Snatch) plus Grace (30 Clean and Jerks)

Results

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Isa-Grace_Spencer

Summer is winding down and you can definitely tell it in the gym. As the sunny and warm days seem to dwindle into the single digits and school buses are right around the corner almost everyone is out taking advantage of it.

This leads to the upcoming Labor Day weekend schedule. As it is the end of summer and likely will be very low in attendance we will be adjusting our schedule for the upcoming weekend.

  • We will be closed on Monday September 3rd
  • For Saturday Sept. 1st we are still determining the class schedule. Stay tuned.

Nutrition:



www.amazon.com

 

Over the Top

Main Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (115#/75#) 
Box Jump (24″/20″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

** You must alternate exercises. Do not move on to the next set until your partner is done with their reps. (i.e. If you finish box jumps you must wait until your partner completes their OHS to use the bar)

Checkout WOD: 

50 Toes-to-Bar for time

Advanced RX Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (155#/105#) 
Box Jump (30″/24″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

** You must alternate exercises. Do not move on to the next set until your partner is done with their reps. (i.e. If you finish box jumps you must wait until your partner completes their OHS to use the bar)

Checkout WOD: 

5 Rounds for Time of:

3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU

Results

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The Chelanstand Walk:

Chelanstand

Brinkley said “Is that all you got old man?”:

One Arm HS_Brinkley

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”

The Overhead Squat by Greg Glassman: CrossFit Journal

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

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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

"Randy"

For Time:
75 Power Snatches (75#/55#)

Skill Work:

Pick a “goat” and work on it

Results 

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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

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups 
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups 
20 Box Jumps 

Results

View this photo
View this photo

Rob_WB Michelle_DU

Today was raining PR’s on double-unders. Natalie, Kyle, and Christa all got them. Both Kyle and Christa got theirs in the 7pm class and Molly learned to ride Ash’s bike after the same class. What do those things have in common? My class. Boom. (Natalie PR’d this morning so Michelle can claim that one). 

Get your team signed up for 31Heroes this Saturday! Read here for details.

Kim_KB Snatch Get a Grip

Notes:

Read this: “CrossFit is Dangerous??? And How It Very Literally Saved My Life” by Miranda Oldroyd

Simply being stronger saved CFHQ Trainer Miranda Oldroyd from the very real possibility of becoming paralyzed after a car accident that left her with a broken neck…that the ER missed and she didn’t know about for over 2 weeks! This story is a good testament to why getting fitter benefits you in ways you don’t always think about.

Weightlifting at the Olympics: Records Tumble As Kim Takes Gold

If you have time, stream the men’s and women’s Olympic Weightlifting events. It will make you feel completely inferior and pathetic the next time you snatch or clean at the gym.

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m 
180 Kettlebell Swings (53#/35#) 
120 Pull-ups 

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises). 

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together. 

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time: 

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar 
10 Burpee Muscle-ups 
10 Toes to Bar 
10 Power Clean
10 Thruster
10 Box Jump Overs 
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Josh_Over Box Jump

Ash_Burpee Over Plates

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.

Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.

Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!

Margarita Fest Margarita Fest 2

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Then Complete:

5 Rounds for time:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push Up (With Hand Release)

Results

View this photo
View this photo

Jump and Squat

OHS_Mums Good Morning_Cathy

“Coaching Fran” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Overhead Squat sequence with Katie:

Katie_OHS - 1 Katie_OHS - 2 Katie_OHS - 3

  • Bar overhead and centered behind the ears, armpits forward
  • Send the hips back and squat deep while keeping the bar over the heels
  • Bar path is a vertical line
  • Knees out at the bottom of the squat, weight in the heels
  • Stand and finish with the hips open at the top
  • “Grimace” is optional (See Spealler below)

Speal_OHS

Events:

This Saturday is our Annual SnoRidge Margarita Fest from 8pm – ? at Ana’s Family Style Mexican Restaurant. While everyone is responsible for their own meal/drinks it’s a great time to celebrate the end of the 2012 CF Games season, enjoy the summer and hang out with your fellow Squatchers. Kids are welcome! (Join the FB event on the SRCF Page)

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

31Heroes will be Saturday August 4th starting at 0930 and running in waves at 1030 and 1130. We will have team sign ups in the gym for start times (Teams of 2 must sign up). See the link and get registered for the event.

  • 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. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Background:

The 31Heroes Project exists to honor our 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 CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Register to participate

The WOD: “31 Heroes”

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.

** 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.

Track Triplet

Main Class:

Inspired from the 2012 CF Games Team Triplet Event 

In Teams of 2 complete for time:

Row 1000 meters, while partner holds (155#/105#) pounds in the Front Rack position
50 Burpees, while partner holds (135#/95#) pounds Overhead
50 Thrusters (95#/65#) while partner holds the Dip support position on rings (locked out) 
50 Box Jumps (24″/20″) while partner holds from a bar hang position

* Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position.

** Each team must complete all the repetitions before moving to the next exercise.

Advanced RX Class:

2012 Reebok CrossFit Games Track Triplet

3 Rounds for time:

8 Alternating Split Snatch (115#/75#)
7 Bar Muscle-Ups
400m Run

Results

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Quote of the day: “Defeat is not the worst of failures. Not to have tried is the true failure.” ~ George Edward Woodberry

Partner Row and Rack Hold

Today’s team WOD ended up working out well with the addition of the box jumps and bar hang. To make it tougher the option was to do a chin over bar hold. While the front rack weight was probably a little light, it still allowed for the row to get the blood pumping for the rest of the workout. 

31Heroes is our next big workout event. It will be Saturday August 4th. We will have sign ups in the gym for team start times (Teams of 2). See the link to get registered for the event.

  • 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. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Love Bacon?

Bacon Facts

Track Triplet WOD Demo with Dave LipsonMatt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov]