Category: Video and Media

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load

* These do not have to be unbroken; regrip allowed

Greg Glassman Interview With Sean Woodland

4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m

* Sub 4 strict pull-ups for 4 Bar MU each round.

BTWB

Clean pic by @robcwilson

With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.

I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!

18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com

Event 6 Mayhem: A Win and a Record

West Individual Report: Day 3

Team WOD: Push-up (hand release), Deadlifts, Runs

In teams of 2 As many rounds as possible in 15 mins of:

6 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB

Photo by @robcwilson

Regionals are over and the posts are now up. What an amazing weekend at the Tacoma Dome with some seriously razor thin results separating the top athletes and teams! I think I’ll judge again next year.

West Team Report: Day 3

Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

Back Squat 2-2-2-2-2

CrossFit Games Update: West Regional Preview

Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)

BTWB

Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.

Want to see what Regionals is like? Here are some highlights: “Regionals Week 2 Highlights” – [video]

If you are going here is the Heat schedule and other venue info:

West Regional

Regionals Gym Schedule:

This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.

Friday 5/29: 11:30am Class cancelled
Saturday 5/30: 10:45am Advanced RX Class cancelled
All other class times are normal schedule!

Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up

Advanced RX Class:

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 1: Snatch, Ring Dip

9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)

* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up

BTWB

Pt. 2: Squat Clean Thruster, Bar Muscle-Up

9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up

BTWB

Congrats to Andi (above) who breezed through the Advanced RX class test this week!

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am
11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2

Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

Bench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

California Individual Report: Day 1

3 RFT: Run, Deadlifts and Handstand Push-ups

3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups

BTWB

“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.

East Individual Report: Day 1

Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

Choose:

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3

5 RFT: Thrusters and Double Unders

5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders

Photo by Rob W.

It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.

Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.

Brands are American Apparel for men’s T’s, and Next Level for women’s
To preorder a size/color than please email us or post in the Facebook group
Men’s: Black AA 50/50 T
Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
Cost: $20

ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am
11:30am (time slot added)

We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont

EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs

EMOM for 7 mins: Snatches and Overhead Squats

Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)