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2011 CrossFit Games Regional Workout 1

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

Mark and Nadia (of CrossFit Belltown) knock out Regionals WOD 1:

2011 CrossFit Games Regional Workout 1

“Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald”

This week we will program a couple of the WOD’s from Regionals or some that are similar to give everyone some appreciation for the workouts and level of athleticism displayed by Mark and all the athletes at all the CF Games Regionals. Today was WOD 1.

As I reflect back on this past weekend at the NW Regionals I can’t help but think about where I personally was a year ago. Having just competed at the 2010 Regionals I was exhausted, ecstatic, and relieved to have it over. I was also determined. Determined to make it back.

Over the past year I have been working hard to return to the arena and give it another go. I had set some goals both personally and for our box. I made the following goals: qualify myself and at least one other as well as get a team qualified. Not knowing what the method CrossFit would have to get back to Regionals I assumed there would be a Sectional and it would be the typical weekend competition. As the Open was announced it threw me (and many in the community) for a loop. At first I’ll admit I was totally against it. I was mad. I wanted that competition out in the real “open” and I wanted (selfishly) for it to be a weekend grind. I wanted to have the community gather together and bring the whole box out to see a bunch of CF’ers go at it for multiple workouts a day. Once I put that aside and accepted that it was the Open no matter what, as a box we decided to try and do it right.

We hosted each and every Open WOD week after week and did our best to do it with integrity, community, and hard ass effort. The Open grew on me. Sure some things were frustrating but the box participation was great and the spirit it built even better. During that time I joked that I wasn’t quite sure I really wanted to go back to Regionals. As the weeks wore on and the attempts at each Open WOD piled up, I felt pretty confident I would make it. I was sure the WOD’s would get more technical or heavy and allow me to stay in the top 60. As the Open drew to a close, I watched my name fall from the low to mid 50’s to 59th to the 63rd spot after PR’ing Open WOD 11.6 for the third time on Sunday in the final hours. I was honestly crushed. Mad at myself more than anything. I felt like my training was all off and that I missed a huge component for the past year. I was bitter at myself for not pushing harder during the Open and wondered to Michelle if I was too confident and failed to leave it out there each workout. I pored over the stats and scoreboard. I overanalyzed everything about each one of my WOD’s for about a week. It was kind of a private pity party. Then I kind of moved on as I was able to train again without the stress of the Open. It got fun again.

The plus side was that two of OUR good people in Mark and Pat qualified for the next level with Mark going to Regionals and Pat to the Masters. Our team just barely missed qualifying. That made me feel great and also somewhat salved the wound. After judging this weekend and watching Mark represent so well I can honestly say I am recharged to chase it again for another year. Serving as a judge gave me a front row seat to the action. It put me on the floor next to some flat out amazing athletes and a few friends. It made me a witness to the effort and emotion that makes CrossFit so damn hard and so much fun for me. I love coaching and I love to see people who are as determined to make the Games push themselves to that point that so many won’t go to. I love the sport that it is becoming. That intensity made it real again for me and has left me with renewed vigor to get stronger, get faster and get fitter than I am now.

So back to the drawing board for me. And for our box. I am making up my plan of attack for what will hopefully yield a different result for next year. My goals: See SRCF have a huge participation in the 2012 Open, personally get back to Regionals, qualify at least 2 individuals and qualify a team. If it doesn’t work? Hell I’ll just say it’s part of my run to the Masters in 8 years!

Notes:

North West Regional Day 3 Recap | CrossFit Games

Regional Update 3.3 – video [wmv] [mov]

This Saturday at 10:45am will be our 1st Advanced RX Class for those who have tested and passed the Advanced RX Challenge. Class is approximately 1 hour. Don’t be late! For those who missed the past three test opportunities we will plan another test sometime in early July. Keep working on those skills!

Michelle coaching, cuddling, and calling out tabata intervals:

NW Regionals is in the books!

After a fun, long, exhausting, and awesome weekend the NW Regionals are behind us.

Congrats and chest bumps to Mark for competing and finishing 29th out of 38 men this weekend! You represented yourself and the box well! It was great to see the support from so many in our box come out to cheer him on each day. More cowbell!

We are pretty tired so back to normal site posts starting tomorrow. Plus we have a ton of pics to sort through.

Regional Update 3.2 – video [wmv] [mov]

Friday WOD

For time:
20 Box Jumps (24″/20″)
30 Push-up (hand release)
40 Wall Balls (20#/14#)
50 Double Unders
100 Sit-up (abmat)
50 Double Unders
40 Wall Balls
30 Push-up (hand release)
20 Box Jumps

Results

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Back to Sillyville:

Grace meets Griff

For time:
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks
800m Run
10 Clean & Jerks
400m Run Backwards

* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Results

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Derek joins the “All Ladies Clean & Jerk Class” this afternoon:

This Friday through Sunday is the 2011 CrossFit Games Northwest Regionals!

We will have one 0930 class tomorrow and then are closed for the rest of the day
We are closed Saturday
Regionals are being held at the Puyallup Fairgrounds
Go here for venue information, heat schedules and times, and other general information
Live scoreboard update
There are multiple regional events running this weekend around the world so check the CF Games site page for day by day recaps and video summaries.
Come cheer for Mark as he competes in two WOD’s a day on Friday and Saturday
Field will narrow down to the top 14 men, 14 women and 10 teams for Sunday for the final two WOD’s
WOD’s are here; Standards for Individuals and Teams

Come join us at Regionals! We hope to see you there!

Amy N. goes heavy on the Clean and Jerk:

"Throw me the rope."

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15’/12′)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

Results

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From the movie “The Princess Bride”:

Inigo Montoya: But, I promise I will not kill you until you reach the top.
Man in Black: That’s VERY comforting, but I’m afraid you’ll just have to wait.
Inigo Montoya: I hate waiting. I could give you my word as a Spaniard.
Man in Black: No good. I’ve known too many Spaniards.
Inigo Montoya: Isn’t there any way you trust me?
Man in Black: Nothing comes to mind.
Inigo Montoya: I swear on the soul of my father, Domingo Montoya, you will reach the top alive.
Man in Black: Throw me the rope.

Rope climbs. You never know when you might need one. Train now so if you ever are the man (or woman) in black you can tell Inigo Montoya to just throw you the rope.

Congrats to Jim C. (pictured below) and Laura M. for getting their first WOD’s with rope climbs today! 15 of them!

Coaching Tips – Rope climbs and the foot lock:

First: work on your pull-ups. All different types. Get stronger in your arms, you will need them.
Try different foot locks. There are multiple styles. Ask your coaches to show you the different methods and see what works.
The foot lock is essential to the climb. It allows you to navigate both up and down the rope safely and efficiently, as well as provide a method to brake and hold yourself when you are fatigued at 10 to 20 feet off the floor.
The pull-up on the rope should be followed with a very quick foot lock that allows you to stand up with your feet and take the load off your arms. Think “pull and air squat” on the rope.
When you descend make sure you use your feet to control your rate of descent. Don’t fire pole it if you don’t have an understanding of fast-roping. Come down by going hand over hand with your foot lock in reverse.
If you are able to quickly descend using the “J or Hook Wrap”, you can control your speed by spreading your feet apart (pictured below)

Notes:

“Change Our Thoughts” with Greg Amundson – video [wmv] [mov]

Coolest kettlebells ever: Demonbells

Schedule update for this Friday!

Thanks Coach Rona for volunteering to run one WOD on Friday at 9:30am for anyone who can make it. It will be the ONLY WOD of the day as afterwards she will be closing the gym to get to Regionals. We will be closed the rest of Friday and all day Saturday. I will post a WOD for Saturday on beyondthewhiteboard.com for those who want to do it on their own.

Games T Shirts are in. Pick them up at the box if you pre-ordered and paid. If you want to get in on the re-order write your name and size down on the whiteboard in the box. We will be doing another order of the same color as well as some blue women’s tanks too.

"Tyler"

5 Rounds for Time:

7 Muscle-Ups
21 Sumo Deadlift High Pull (20#/14#)

Results

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RIP 1LT Tyler

The Muscle-up. The annoited pinnacle skill in CrossFit that people strive and wish for. It is held up on a pedestal for achieving “Beast Mode” status. Deserved? Who knows. It’s a skill that is advanced to all but the gymnast who scoffs at the notion of it being called an “advanced anything”. To a gymnast who uses the rings the “muscle-up” is a starting position to real ring work. It’s beyond basic. To the CrossFitter it’s the key to a whole bunch of WOD’s like “Nasty Girls”, “Amanda”, “Nate”, and many more.

Well we aren’t all gymnasts, so I am willing to bet that in most walks of athletic life outside of CrossFit you won’t find that many people doing muscle-ups of any variation in any type of gym. By that perspective then I’m okay with it being a beast skill.

Here’s the deal though. It’s a different beast altogether. Getting a muscle-up means you must first have at minimum the ability to do a few if not several no sh*t chest-to-bar pull-ups, a few dead hang pull-ups and a few deep ring dips. Without those skills the raw strength is simply not there. Moving beyond that you must have an ability to kip, maintain a false grip, and have practiced the muscle-up progression from the floor. Once you get that first one what is one to do? Celebrate yes, but it doesn’t end there. It’s actually only the beginning to a whole new domain. Weaving them into a WOD is a whole other matter as you combine them with other movements and grip fatigue while dealing with the overall cardio-respiratory impact of the workout itself.

So for those who recently learned them, keep practicing them. For those who want one? Get to work on those strict pull-ups, chest-to-bar pull-ups and ring dips along with the muscle-up progressions. The goal is to get to the muscle-up as RX’d: Full turnout at the bottom with arms straight, then a strong full pull and dip to finishing with arms locked out in the “up” position. Step two is the ability to work them with other movements throughout a WOD.

Don – Muscle-up Sequence:

Notes:

Mobility class Wednesday night with Rona. See yesterday’s post.

Our “Road to the Fittest” Games Shirts came in and look awesome. For those who pre-ordered pick them up in the box. For those who missed the first order, let Michelle know to get on a re-order list. When we hit a total of 12 we will order again.

Be a fathead (the human brain is made up in large parts both fat and cholesterol). Read: 7 Reasons to Eat Saturated Fat – Nourishing Days

“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

"Pistol Whipped"

As Many Rounds As Possible in 20 Minutes:

5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders

Results

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See if you did this one a year ago: Previous Results

Caryn Rocking the Pistol

The pistol, also known as the one legged squat. These are a tough bodyweight movement that force concentration, balance and coordination. They also require leg strength and power. Standing up from a full pistol position hits every muscle in your leg, glutes and erectors. Our previous standard in the box for pistols to be RX’d were to hit a med ball on the squat. Today we took it further and said the goal if you had a pistol was to perform it “ass to ankle”. That is what the RX+ means. Over time expect that the RX standard will be sans med ball target. Getting complete range of motion is the goal. It’s not just that you wouldn’t ever have a butt ball in a competitive setting; it’s that the purpose of the pistol like any other exercise is to develop greater fitness while maximizing range of motion, efficiency and power.

Congrats to all who got their 1st pistols today (there were a few who rang the PR bell) with either the box, butt ball or without as well as to those who PR’d. Practice them and stay flexible. You can learn them.

If you are wondering why we are changing the pistol standard? Read this post which sums it all up.

“That Standard Is Stupid” by CrossFit Montgomery County

Notes:

This Wednesday night is “Mobility Strikes Back”

This structured and coach led class will focus on stretching, flexibility, and mobility. Learn techniques you can use to improve your range of motion in those muscles and joints, enhance recovery and get you back to working out or setting new PR’s.
This week’s focus: Calves/Achilles/Ankles and Shoulders & Scaps
When: 6/8 from 7-8pm (Runs every other Wednesday)
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

CF Games Update:

We are done with 2 weekends of Regionals, only 2 to go!

The Regional Update 2.3 – video [wmv] [mov]

Jeremy Instructs Pistols:

Food for Thought

Intense exercise is only part of the equation. Don’t neglect your nutrition:

The Real Food Pyramid:

Wondering about what is “Paleo”? Here’s a great write up with extensive info, links and answers to the most common questions you may have about the Paleo Diet. Nutrition is the area most people neglect in their approach to improving overall health and fitness. You already put in the time to working out hard, now take the time to read the two links below and then put into practice the results based and proven methods outlined for optimum health. What have you got to lose other than several pounds and tons of inflammation?

What is the Paleo Diet? – FitBomb

Better yet do you want to see your abs? The answer isn’t doing a bunch of crunches. It’s your diet.

Read why grains are the enemy:

“The Definitive Guide to Grains” by Mark’s Daily Apple

"Tag Team"

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Tag Team back again…

Reebok’s partnership (and sponsorship) with CrossFit is evolving quickly from sponsoring the CF Games to building a CF Box at the company headquarters to making apparel. Now they are rolling out shoes and Olympic Lifting shoes. Here’s a sneak peek at some of the models that were on display at the NorCal Regionals this weekend. Part Inov-8, part Minimus, with what looks like a slightly thicker but still flat sole. What do you think?

Our “Ball Rules” made the CrossFit Affiliate blog the other day.

“Gramps” Curtis brought all the kids with him to the WOD on Saturday:

2011 CrossFit Games:

The Regional Update 2.1 – video [wmv] [mov]

Next weekend from Friday through Sunday (6/10-6/12) are the Northwest Regionals! The box will be closed on Friday and Saturday as we will all be down at the Puyallup Fairgrounds cheering and supporting Mark as he competes and demonstrates random acts of awesomeness against the top male athletes from our 5 state region.

Come on down to join the SRCF family to watch some cool CF competition and meet others in the community. It’s the pinnacle local “Cult gathering event” for our region! Tickets can be purchased at the gate ($10 a day or $25 for a 3 day pass) or you can buy htem online at the link over on the right hand side of the page.

Also if you are interested in volunteering any of the days let me know ASAP.

Jeremy demos the full snatch. He is so fast on his transition under the bar he actually finds time to change into a sports bra! Lookin’ good!

2k Row

For Time:

2000m Row

Results

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Both of these 5 year old girls rowed a sub 8 minute 2k!

Kidding!

I know the sun finally made an appearance today in what seems like an eternity, but I can’t help but wonder how crowded it would have been had we done something like rope climbs, rings, thrusters or running today. Hmmm maybe tomorrow…

The 2k Row for time is a mean, mean workout. It usually ends with the athlete in writhing agony on the floor from rowing so hard while both feet are still strapped in. It’s a 6 to 8 minute all out sprint that is meant to hurt. Every pull and every second matters. When you hit that rower, make it count and go for broke.

Notes:

Saturday Schedule 6/4:

0930 WOD normal schedule
1045 we will start the Advanced Skills Challenge. You will be grouped with a Coach to take you through the entire skill set. Be prepared to move!

CF Kids Session II: For those who purchased the CF Kids Package I figured out what was set wrong and it should now show the online price. If you signed up yesterday when the price was set wrong (at $0) please add it again and purchase. Or let me know and I can add it to your account for you.

This picture represents how I felt working on the MindBody Online tool to fix and set it up:

“The Position: Part 5-The Pull-up” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov]

CrossFit Games: “I Love This Game” – video [wmv] [mov]

SnoRidge CrossFit Kids Session 2

5 Rounds For time:

20 Wall Balls (20#/14#)
20 Box Jumps (24″/20″)

Results

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This pic sums up the WOD:

Quote of the Day: “That’s worse than a burpee!” ~ Chelley after seeing the demo of the Dumbbell Manmaker in the warm-up

Jim H. and Karrie hit some box jumps:

Notes:

“The Return of SnoRidge CrossFit Kids”

Sign up your little Squatch (ages 5-9) for session II chaos with Michelle, Moe, and Rona on each Saturday starting July 9.

“Forging the Future of Fitness”

What is CrossFit Kids? A safe, fun exercise program designed to teach and improve areas such as coordination, flexibility, balance, agility, strength, speed and above all confidence! CF Kids teaches kids that “working out” can and should be fun and effective. These will be a once per week class that lasts 5 weeks per session.

Session 2 will begin on Saturday July 9th and run every Saturday through August 13th (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes.

Includes:

Space is LIMITED! We are expanding to 12 available slots per session (Once they are full the session will be sold out)
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session
We are a CrossFit Kids Affiliate with a Kids Certified Program
45-minute Kids classes (Limited to members kids ages 5-9 ONLY)
Each class contains a warm-up, instruction, Workout Of the Day or “WOD”, and a physically active FUN Game at the end!
Bodyweight FUNctional movements like jumping, climbing, pulling, pushing done safely
Sessions are 5 weeks long of 1 class per week (Total of 5 Classes)
Classes on Saturday from 9:30am to 10:15am
Cost is $50 per child for each 5 week session (Sibling discount is $40)
Session 3 will run in August-September
Each session will require a re-registration per child
Kids classes will be held upstairs with Michelle, Moe, and Rona while the Sat. 9:30am adult class is in the main gym area

Matt learned a Back Lever and a Front Lever (he got straighter) tonight!