Category: Video and Media

Choose:

“Diane”

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

* Choose “Diane” or other version with different rep scheme.

2015 Live Open Announcement Venues and Athletes

15-12-9-6-3: Deadlifts and Handstand Push-ups

15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

BTWB

Today was a choice of metabolic conditioning workouts. You could go with the classic CrossFit benchmark “Diane” (one of the Girls), or complete the same amount of work but in a different rep scheme of 15-12-9-6-3 of each. Why? Because “Diane” can be a huge challenge for many when the initial set of 21 is completed. With the handstand push-ups suddenly exhausted, the WOD transitions suddenly drag out and you find yourself standing there shaking out your arms wondering how you will get another one. By splitting the reps into sets with a more manageable scheme, it keeps you moving.

The Open announcement match-ups and locations have been announced (see below link). While none will be here in the Puget Sound this year, the match-ups are intriguing and the first week kicks it off with Froning vs. Fraser.

Pic of Travis (on the right) by the strong guy on the left (which I took).

EMOM for 10 mins: 2 Power Clean + 1 Push Jerk & AMRAP 20 mins: 400m and Muscle Ups

EMOM for 10 mins: 2 Power Clean + 1 Push Jerk

2 Power Clean + 1 Push Jerks

* Touch and go on the Cleans

The Sport-Like Quality of CrossFit

AMRAP 20 mins: 400m and Muscle Ups

Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle Ups

Post total round.
* Scale: 7 Jumping MU, 7 Bar MU or 7 C2B Pull-ups + 7 Ring Dips each rd.

BTWB

Photo by Rob W.

Open registration count = 24! Keep it up and let’s get to 30 by this weekend. 14 Days until the Open.

Every 1 min for 10 mins: Snatch & 6 RFT: Snatches, Wall Balls and Box Jumps

Every 1 min for 10 mins: Snatch

1 Snatch (Full), pick load

7 Tips To Help You Lose Weight the Healthy Way

6 RFT: Snatches, Wall Balls and Box Jumps

6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch

BTWB

B.C. comic by John Hart Studios.

Congrats goes to a couple of SnoRidge Squatchers:

Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!

Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.

CF Games:

We now have 18 people signed up for the Open. Let’s keep that number growing. We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…

Nutrition tips from Paleo Nick:

“Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]

Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.

AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU

BTWB

Prosciutto & Apple Crusted Salmon with Whittled Asparagus www.paleonick.com

New Year, New Gear

Team WOD: AMRAP 20 mins Row (calories), Wall Balls and Kettlebell Swings

Team WOD:

AMRAP 20 mins: Row (calories), Wall Balls and Kettlebell Swings

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings(53#/35#)

* Team of 3 Option: Add 10 Box Jumps (24″/20″) after the KB Swings and alternate in the same pattern with three partners.

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

BTWB

14 people are signed up for the Open. Get signed up! Register here.

Annie on the Open

Handstand Push-up (Strict)s : 5×5 & AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams

Handstand Push-up (Strict)s : 5×5

Handstand Push-up (Strict)s 5×5

Rest as needed between sets.

AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
5 Toes-to-bars
7 Push Press (115#/75#)
9 Ball Slams(30#/20#)

BTWB

There are a few people who still need to pay for the Stop the Slop Challenge. If you haven’t yet paid please bring it in so we can announce the winners/prizes. Both of the challenges were a tight race!

Do you miss your snatch landing behind you? Read below.

Missing Snatches Behind: Diagnosis and Correction catalystathletics.com

How Does Age Affect Improvement In CrossFit? blog.beyondthewhiteboard.com

“Modifying Intensity” with Chuck Carswell – [video]

Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.

2015 Regional Venues Announced

FT: Rows; 3x Burpees, Thrusters and Overhead Squats

For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)

BTWB

Photos by Rob W.

We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!

Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.

Camille’s Move

“Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.

Clean : 1 Rep Max & Bench Press : 1 Rep Max

Clean : 1 Rep Max

Record your best Clean 1 Rep Max lift.

* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.

Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

BTWB

Photo by Rob W.

Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!

Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.

Attention:

If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.

“Getting it Off Your Chest: Camille and Clever Bench” – [video]

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders

SRCF “Stop the Slop WOD” Performance Challenge 3.0

For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell

Post WOD Skills: Double Unders

Not for time or reps. Goal is to practice your double under skill and speed.

BTWB

Photo by Rob W.

“Virtuosity“: Doing the common uncommonly well.

Virtuosity with Chuck Carswell – [video]

Today was our retest after the Stop the Slop Challenge. 30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.

Back Squat 5-5-5 & 2011 CF Games Masters Chipper

Back Squat 5-5-5

Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more

For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)

* Change load after PC for SDHP

BTWB

Game face:

Pics by Rob W.

Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet. Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!

Today’s SB Hangover WOD was from the 2011 CF Games Masters competition. This chipper was the fourth out of five events.

Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.

www.nwcomps.com

Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!