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Great Basin Qualifier WOD

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

I was asked today where I had found this WOD and could only remember that we have run this before so I went digging back in time. I found a couple things interesting. One is that we were scaling to a box with the pike handstand push-up a year ago but now we are ensuring the head and arm motion tracks even more in the range best suited to develop shoulder and tricep strength. A few people have learned to do HSPU (both strict and kipping) since then.

The same lesson as a year ago still applies:

“We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.”

The second thing I found interesting is that we had a visitor drop in for the first time to the box from the east coast back then (Kristen) who was also just here this past weekend.

Coach Coordination:

Notes:

Mobility Class tonight was a good one. Don’t forget every Wednesday this summer at 7pm you can get your stretch on with Rona! Ask for details.

Read: “The Women of the 2011 Reebok CrossFit Games“

Nutrition: This Paleo “e-cookbook” of 370 plus recipes looks pretty darn good! Note that it’s downloadable only as a PDF file including the bonuses to be viewed electronically and not delivered as a physical copy.

“Paleo Recipe Book“

"Fight Gone Bad"

Main Class:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* Rest 1 minute between rounds. Score total reps and reps per round

Advanced RX Class:

21-15-9 Reps of the following for time:

Deadlifts (225#/155#)
Overhead Squats (135#/95#)

Results

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I had a couple of opportunities for some great pics today but no card in the camera = fail. The rest pic above sums it up though.

FGB is a hard WOD. It’s max effort output for 5 minutes. Rest. Repeat three times. If you are hard enough to try the Championship edition it’s five times. This WOD came about in the early days of CrossFit at the original HQ (CF Santa Cruz). BJ Penn came to train there and this workout was put together to help simulate the effects of stepping into a ring. After completing this WOD the story is when Penn was asked what he thought of it he said “It’s like a fight gone bad.”

We will be programming this WOD again come September 17th for FGB 6. It will be our third year of hosting this annual challenge and fundraiser that all of CrossFit participates in worldwide. Go here for more details and plan to participate. We will host for not only our gym but several other boxes we plan to invite. The SRCF team is created. Go register and create your own fundraiser page and join the team. It’s going to be epic! You won’t want to miss it!

Ash demos the Kettlebell Sumo Deadlift High Pull:

Sumo Stance, flat back
Weight in the heels
Use the hips to fully extend to allow the weight to finish with momentum in a high pull

“Friends First, Team Second: CrossFit Raleigh“

Camaraderie

5 Rounds of:

400m Run
20 Supine Ring Rows
30 AbMat Sit-ups

* 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/rings or complete 10 supine rope climbs per round.

Results

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What makes CrossFit great? Too many things to list. One is the camaraderie. The high five mid-WOD or the simple nod of the head to the other person as you run past. The yell you give to your friend and competitor during the workout to just keep on moving or pick up the bar. This happens everyday in the gym and also in CrossFit competitions.

I judged Becky Clark during the last heat of the 100’s WOD at the NW Regionals and I recall her and Ashleigh Moe during their 100 kettlebell swings saying “keep on going” and “don’t stop” to each other as they were swinging the bells. Here’s two athletes battling to beat one another for the top 3 spots by even one second (and everyone else around them) taking the time to show genuine sportsmanship during the heat of competition itself.

Today I was able to go to Jet City CrossFit in Seattle for a WOD and the same thing happened. Four boxes worth of coaches and athletes got together and did a dueling partner WOD where you try to beat your partner at a max rep workout of 7 different exercises. During each interval everyone was high-fiving each other and giving encouragement to their competition. While the goal was to out-do your partner it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. This is just one of the reasons I am addicted to this crazy cult called CrossFit.

“Camaraderie” from the Southern California Regionals – video [wmv] [mov]

Drop-in at Jet City CF with SRCF, Foundation CF and CF Morristown:

Notes:

We sadly said goodbye today to John and Erin S. who are moving across the east coast and leaving the box. They have been with us for awhile and we will miss them. Good luck in Virginia and keep on CrossFitting!

CrossFit Games: “Games Attractions: The Spectator Experience” Only 27 days until EPIC-ation!

Congrats to Meghann for her 1RM deadlift; she hit 260# for a 35# PR with a small crowd cheering her on:

Get Back Up

Complements of District CrossFit:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat
Max Reps Box Jumps (24″/20″)

* Rest 2-3 minutes between intervals
** Treat back squats as a strength WOD and load as heavy as possible

Results

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This WOD seemed to be a hit today; it was a different way of tackling strength and mixing in some metabolic conditioning at the same time. Several PR’s across the board both in back squats and with box jumps. Getting over that fear of jumping on the box for some can be a huge hurdle. Tonight Amy and Maggie literally jumped over that hurdle for five rounds! This format will return with a different lift mixed in with a similar bodyweight or conditioning movement.

Jill and Laura rep it out:

Notes:

Monday for 4th of July we will have only one class at 9:30am! Please plan accordingly. Schedule for Saturday is normal with no change.

Jake from CrossFit Devotion stopped in tonight and decided to keep Willy company by working out with him even though he had done a WOD today. That’s a good example of CrossFit community!

“Strengthening Weaknesses Strategy” by CrossFit West Santa Cruz(CA)

"The Chief"

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Coach Ziggy keeping a close eye on everything and everyone:

Schedule notes:

Don’t forget we now have 0830 class every Wednesday with Michelle!
Sign up for Movement and Mobility Class this Wednesday at 7pm and EVERY Wednesday for the month of July with Rona! It’s included for unlimited members and if you are a 2 x week member it’s $10 per class. (If you can’t sign up for some reason online no worries just show up)

Justin ensures the shoulders drop below the elbows in the push-up:

Notes:

We are getting closer to the Games. Who will win? Who knows. One thing I do know is this guy will do very well again.

“One Goal” with Mikko Salo – video [wmv] [mov]

Thanks to Judges and Volunteers – CrossFit Games website

Are you looking for shoes that are good to CrossFit in? Here’s one great resource with lots to choose from. The ShoeMart CrossFit store

Suckfest

As Many Rounds As Possible in 20 Minutes:

5 Thruster (95#/65#)
7 Hang Power Clean (95#/65#)
10 Sumo Deadlift High Pull (95#/65#)

Results

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“Box is closed this Saturday due to the CF Gymnastics Trainers Course we are hosting.”

Heidi sums up the WOD:

I can’t count how many times “What’s a thruster?” was asked today. After this brutal AMRAP my guess is those who did it won’t soon forget. I asked Michelle what she thought of the WOD (she did this one in the evening class). “Suckfest” was all she said. That sounds pretty accurate. At 10 minutes it likely felt like the WOD was plenty.

The prodigal son returns. Welcome back to Travis (above) who dropped in tonight for the WOD. Who is Travis? He was my first client at SRCF a couple years ago when we started back in our garage. Michelle had already been training a few others but I suckered Travis in to trying CrossFit. After meeting Pukie during his first WOD I was sure he would never come back. He did, regularly. It’s been awhile since he’s been in SRCF as he lives a bit far away and can’t get out as often. He now frequents the Compound when the stars and moon align for a workout. What brought him in for a visit? He said he saw a sign. Literally. He walked by lululemon at the Bellevue Square mall and saw both Michelle and I staring him down from our posters. Those laser stares burning the guilt right through him was enough for him to get out and see the new box. It’s good to see an old friend and don’t worry Travis, the bucket is ready for the next time you drop in!

Notes:

Congrats to Lindsay and Nadia who both just hit their 100th WOD! Welcome to the club and get your T Shirt!

Sign up for Rona’s Mobility Class on Wednesday night on Mindbody Online! From Coach Rona: “Mobility and Movement class is this week! We are working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes! Should be super fun!! It’s Wednesday night at 7pm. Sign up through Mind Body if you want to join in on the fun. :)”

Regional Update 4.3 – video [wmv] [mov]

Interesting story that Rainier CrossFit posted. The rules for Olympic Weightlifting are well understood and established. They are designed specifically for a judge to be able to quickly assess if the lifter has locked out their knees and elbows with the barbell. Any bent elbow for example is a no rep. What happens when someone wants to cover themselves due to religious beliefs? Looks like the IWF will decide the matter.

Muslim weightlifter’s wish to wear modest clothing triggers rules debate

What is wrong with this picture? Take a close look. Could it be that everyone from the AM classes who used a band in their warm-up left them out? Take care of your box!

Tag, You're It!

Saturday WOD:

In Teams of 2 Complete 10 Rounds for Time:

5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row

* One bar, one box, one rower. One works at a time. Tag up each round with your partner.

Advanced RX Class WOD:

As Many Rounds As Possible in 15 Minutes:

1 Rope Climb (15’/12′)
10 Ring Dips
20 Wall Balls (20#/14#)

Results

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Post WOD:

Two awesome classes today! Good turnout, good energy and good times!

Are you trying to lose weight? Read “17 Reasons You’re Not Losing Weight” by Mark’s Daily Apple

Are you trying to gain muscle and pack on some pounds? Read “How to Gain Weight and Build Muscle” by Mark’s Daily Apple

CrossFit Games 2011 Regional Update 4.1 [wmv] [mov]

Some of you have been asking what Mark’s big balls are for? Why did he leave them in the box? Well here you go…

"Filthy Fifty"

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

Results

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Quote of the Day: “Failing to prepare is preparing to fail.” ~ Coach John Wooden

The Filthy Fifty Exercises in Pictures:

That was filthy wasn’t it? Ten exercises. Fifty each. If you’re new you did the Dirty Thirty which is also rough. This type of WOD is known as a metabolic conditioning “chipper”. Mainly because you chip away at each exercise and move on and also because at the end of it you feel like you were run through the wood chipper. I don’t program chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of hard to coach movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement.

Note:

Advanced RX Class starts tomorrow at 10:45am after the normal Saturday 9:30am class. If you didn’t test into the Adv. Class then make sure to show up for the 9:30am class.

Reminder: CF Kids Session II will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes. Go here for more details.

Good luck to Curtis who is attempting to summit Mt. Rainier this weekend. Be safe. Stay out danger and have fun!

Week 4 Reebok CrossFit Games Regional Teaser – video [wmv] [mov]

"Running Fran"

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups

Results

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Ahhhh Fran! Run away!

Thrusters:

Pull-ups:

Congrats to Laura who was a Superwoman today and completed the WOD as RX’d and knocked out 45 pull-ups! She wanted to finish what she started and one by one she ticked each rep off until it was done.

Speaking of Super Women here’s a few others:

And my favorite Supergirl learning wallballs:

“Cooking with Nick Massie: Chili Lime Chicken“, CrossFit Journal preview video [wmv] [mov]

“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

Cleans and Burpees

Strength WOD:

Hang Power Clean
2/2/2/2/2

Checkout WOD:

3 Rounds for Time:

15 Hang Power Cleans (135#/95#)
15 Burpees

Results

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Yay Burpees:

I want to say thanks to everyone who gave me feedback on the Regionals post the other day. It meant a lot and I can only say I love all our SRCF peeps. Hell I love our affiliate! Pulling up to the box today after a long day at work and seeing a parking lot full of cars and a few of our coaches hanging out was a very cool feeling. I was pretty tired and had just sat in a bunch of traffic coming from Kirkland. I was late and thinking I might not quite have time to fit in my WOD after class. Then I see the packed box, get to chat with some of you CrossFitters in the lobby, and hear the PR bell clanging away inside the gym after all those hang cleans. Before I know it I am full of energy again and ready to work out myself.

Why do I love SRCF? No drama, no stress. It’s just a box full of people who say hi to each other and work hard. Despite our growth in members we haven’t seemed to lose that. People go out of their way to generally introduce themselves to newcomers. We help newbies with the warm-up and we put each other’s stuff away. You see people hang out and chill after the WOD. Our kids and dogs run around and people are smiling. That is just some of the many cool things about the CrossFit community and I love that we have it here.

If you were at Regionals on Sunday you might have noticed NFL QB Matt Hasselbeck sitting in the stands behind us watching the action. You also might have noticed his father and former NFL player Don Hasselbeck who was there all weekend with Reebok (he is a VP and in charge of the Reebok/CF stuff). Word is that Matt has been doing CF in the offseason some and also during the lockout.

Notes:

Read: 5 Barbell Rules by CrossFit Lisbeth

I’ve been nice about violation of the dropping barbells and/or bars on the concrete. No more warnings. Burpees will be handed out. Love your barbell!

Games Athletes Rich Froning and Heather Bergeron on today’s WOD at the Reebok – CrossFit Gym:

* Note: Rich’s burpee clap style is not allowed at our box for our burpee standard. Clap over the head and not behind the neck like Jeremy O. is demonstrating above.