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"Friday Night Lights" SRCF 2015 CF Games Open Schedule

Snatch Grip Deadlift 3-3-3

3 RFT: Rows, Sit-up (abmat) and Deadlifts

3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)

Checkout WOD

Tabata Double Under

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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Photo by Rob W.

CF Games Open:

We are up to 40 people registered for the Open! If you are planning to register still you can click the widget right there on the right side of this page and make it happen.

How will it work?
Starting Thursday, Feb. 26th the CF Games will announce the first Open WOD for the week at 5pm. Every following Thursday for the next four weeks CFHQ will announce the subsequent workouts (for a total of 5 WOD’s). All Open WOD announcements will be broadcast live to the interwebs and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby for all to come watch in dread and horror.
On Friday of each of the 5 weeks of the Open (Feb. 26 – Mar. 30) the Open WOD will be the workout that we program for our gym. This is our “Friday All-Day & Night Lights”! If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class. We will also be adding a 4pm Friday class to help with the crowd (this class will start on Feb. 27th).
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday All-Day & Night Lights” Open Schedule:

15.1 Announcement on Thursday 2/26 at 5pm. SRCF will program this WOD on Friday 2/27.
15.2 Announcement on Thursday 3/5 at 5pm. SRCF will program this WOD on Friday 3/6.
15.3 Announcement on Thursday 3/12 at 5pm. SRCF will program this WOD on Friday 3/13.
15.4 Announcement on Thursday 3/19 at 5pm. SRCF will program this WOD on Friday 3/20.
15.5 Announcement on Thursday 3/26 at 5pm. SRCF will program this WOD on Friday 3/27.
- Score submission for registered athletes due each Monday NLT 5pm.
- Make sure you REMEMBER to submit your score EACH WEEK by the deadline. Every year people are eliminated for simply forgetting to submit their score in time.

Note:
We will have limited Saturday make-ups at 10:45am only for registered competitors who could not make it in on Friday (subject to judge availability). You can also make up the Open WOD on Monday’s at the AM classes. If you can make to any class on Friday please do it then. If you have circumstances that prevent that then please coordinate with us in advance!
No make-ups for anyone who hasn’t registered. Right now we have 40 who are registered and it will grow.
Final Note(s):
Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all.
If you want to be a better judge during the Open then please consider taking the Online Judges Course.
Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Be responsible and manage this for yourself.
More questions? Go to this link to read more about the 2015 CrossFit Games Open.

Results

Results cont

Deadlift 3-3-3 & Diane: Deadlifts and Handstand Push-ups

Deadlift 3-3-3

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Choose:

“Diane”

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

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

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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

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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.

2015 Live Open Announcement Venues and Athletes

Results

Results cont

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

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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.

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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.

The Sport-Like Quality of CrossFit

Results

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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

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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

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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:

7 Tips To Help You Lose Weight the Healthy Way

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

Results

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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

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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.

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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

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

New Year, New Gear

Results

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.

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

Annie on the Open

Results

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.

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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#)

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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]

Results

Results cont

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.

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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#)

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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.

2015 Regional Venues Announced

Camille’s Move

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

Results

Results cont

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.

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Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

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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]

Results

Results cont

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

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Post WOD Skills: Double Unders

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

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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.

Results

Results cont