Category: Video and Media

Back Squat 6-6-6-6 & AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Back Squat_DylanBack Squat 6-6-6-6

Back Squat 6-6-6-6

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

BTWB

AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Complete as many rounds as possible in 7 mins of:
12 Hang Power Cleans, 135/95 lbs
10 Back Squats, 135/95 lbs
8 Shoulder-to-Overheads, 135/95 lbs
Use one bar. Clean from floor.

BTWB
This week we launched our brand new website that I have been working with Joe W. on for a few months that not only is using a completely different website platform but still retains ALL of the content we have published on our old site for the past 5 1/2 years! One of the requirements of migrating to an updated web platform was to not lose our gym history (i.e. each of our daily posts) that I have logged for the past 2000 plus days. In addition to that, I wanted to ensure we still had a site that was accessible for members to share results and announcements, coaching tips, and media content while also providing an updated and richer experience for the new visitor who is considering joining or starting CrossFit.
Joe helped to migrate data and content, set up the templates, build the look and feel, and train me on how to use it. He custom wrote code that was able to make this possible and extract every single photo, results page and link I wanted. His expertise was beyond a Godsend, as I had been toying with launching a new website for 2 plus years but kept hitting walls with web developers when I laid out my requirements of extracting all the data from our old platform while still enabling new features.
Some of the new site features:
  • Auto import of the daily WOD posted directly from beyondthewhiteboard.com (the site I use for doing our gym programming and also tracking results)
  • Built in contact form for new/prospective clients
  • Landing page and Photo gallery that shows off the high quality images of our gym and athletes taken by our resident photographer Rob Wilson and our less than high quality but still visually appealing images taken by Michelle and myself of the daily workout
  • Organized menu and sub-menu for navigation
  • Testimonials
  • Easy to read Class Schedule

Big thanks to both Joe and also to Rob W. for the photography used to get the site stocked with eye-catching pictures that tell the story of our gym and community. Hope you enjoy it and if you have any feedback please let us know!
“Zach Forrest: ‘CrossFit Is My Future’” – CrossFit Journal [video]
Results
11-13-14 WOD Results cont 11-13-14 WOD Results

"Dueling Thrusters and T2B"

Main Class:

As a team of 2 compete head to head for 4 Rounds of max rounds/reps of:

400m Run

Max rounds/reps of:
5 Thrusters (95#/65#)
5 Toes-to-Bar

Partner up and “duel” at thrusters and T2B. Most reps after 4 rounds wins. Run fast so you can out-do your partner!

Rules:

  • One runs 400m while one completes max rounds/reps of 5 Thrusters and 5 T2B
  • Switch after each run
  • Each partner will run 4 times and complete the AMRAP while the other runs
  • Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Back Squat (Choose Load)

Conditioning WOD:

For time:

30 Toes-to-Bar
20 Thrusters (115#/85#)
800m Run
20 Thrusters 
30 Toes-to-Bar

Results

View this photo

Thruster_T2B_2 Thruster_T2B

Congrats to Bill on his 500th WOD! Also congrats to Team Breast Ever Super Heroes (Jill, Jules, and Michelle N.) who competed at Agate Pass CrossFit yesterday in the Barbells for Boobs throwdown and took 8th place out of 18 teams!

“Team Breast Ever Super Heroes” (pic by Debra):

Team Breast Ever SuperHeroes

Ro and Miranda Want You … for the Invitational

How to Watch the CrossFit Invitational

Power Max

Strength WOD: 

3-3-3-1-1-1
Power Clean

Conditioning WOD:

Complete 10 Rounds for time of:

1 Power Clean (Choose Load)
100m Run
5 Chest-to-Bar Pull-ups

Results

View this photo
View this photo

Power Cleans

On Sunday the CF Invitational between four worldwide teams will be streaming live. USA, Canada, Europe, and Australia will compete across 5 events.  The WOD’s have all been announced: All CrossFit Invitational Events Announced

“Grace” at 315 lbs. for men and 185 lbs. for women?!  “Chad Vaughn’s Challenge” – CrossFit Journal [video]

Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Pull, Push, Squat and Throw

Strength WOD: 

5-5-5
Front Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds/Reps As Possible) for 15 Minutes of:

1 Rope Climb (15 ft.)
10 Ring Dips
20 Wall Balls (20#/14#)

* Sub 2 Supine Rope Climbs

Results

View this photo
View this photo

WB and Dips

Scaling the Rope Climb with the Supine Rope Climb:

Supine Rope Climbs

Practicing a strong foot lock is essential to a rope climb. Until you have your foot lock down, build grip and hand over hand pulling strength through a supine position. Don’t sag in the midline.

Invitational Update: USA

CrossFit Invitational will stream live on Games.CrossFit.com at 4 p.m. PT Sunday.

Ground to Overhead

Strength WOD: 

1-1-1-1-1
Clean & Jerk

Conditioning WOD:

3 Rounds of max reps of each of the following exercises:

1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats 
2 Minute Rest 

* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. 

** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating. 

*** Score total reps/calories and reps per round.

Checkout:

2 Minutes Max Reps of Hollow Rocks

Results

View this photo
View this photo
View this photo

Couple of Jerks:

Jerks

Bombed

Above photo by Rob W.

November OnRamp begins tomorrow night!

Invitational Update: November 3, 2014

Another event announced: 45 for 45

Relay Run

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

3-3-3
Snatch Grip Push Press

then:

3-3-3
Snatch Grip Deadlift

Conditioning:

Complete AMRAP for 15 Minutes of:

3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run

Results

View this photo

KB_Peter

Team Up

Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!

Are You Foam Rolling All Wrong? www.dailyburn.com 

Max Squat

Strength WOD: 

1RM
Back Squat

Conditioning WOD:

Complete AMRAP for 6 Minutes of:

6 Pull-ups Push-ups
6 Push-ups
6 Kettlebell Swing (Russian) (70#/53#)
6 Goblet Squat w/ Kettlebell (70#/53#)

Results

View this photo
View this photo

AMRAP Back Squat_1RM

Clean and Jerk with Lauren Fisher (slow motion) by Rogue Fitness

On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School.  If you want to attend then details are here for the event.  Thanks to everyone who has donated to the envelope that Mark left at the box. He will deliver it on Saturday.

Tabata Time

Strength WOD: 

3-3-3-3-3
Bench Press

Conditioning WOD:

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row (Calories)
Rest 1 Minute
Tabata AbMat Sit-ups

Rest 1 Minute
Tabata Double-Unders

Tabata score is the total number of reps performed for all eight intervals. 

Results

View this photo
View this photo

Tabata Row

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is “only” 4 minutes per exercise but very effective. 

Read this for a Tabata Protocol Description and History

Spot Brosession

SNORIDGE CROSSFIT