Strength WOD:
1RM Power Snatch
* 25 minutes to work up to a 1 Rep Max
Results
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Plenty of coaching on this lift today.
Watch: “The Kipping Dip” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]
Category: Video and Media
Ground to Overhead
Main Class:
As a Team of 2 complete for time:
800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps
* Partner up, share reps, one barbell and box. Box jumps must stand up on top of box
Advanced RX Class:
Strength WOD:
EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Power Clean and Jerks
Conditioning:
10 Rounds for time:
100m Run
3 Muscle Ups (Odd Rounds)
3 Power Clean and Jerks (Even Rounds – 155#/105#)
Results
Day 19 of the Burpee Challenge
Great day for some clean and jerks. If you used the same load for the Stop the Slop Challenge consider this practice with more reps.
Good luck to all of you competing this weekend. We have two teams in the Seattle Affiliate League and Mark is competing in a throwdown at CF Lynnwood.
Air Force Guardian Angels by CrossFit Community
“The Guardian Angels, a group of highly-trained elite airmen, use CrossFit to train, so they are ready when summoned for combat rescues. They are called Guardian Angels.”
Amazing story: After the Fall: Chris Stoutenburg by CrossFit Community
“My daily motivation is to just be better and to show other people who have disabilities that you don’t have to be put in a box,” he says. “If you push yourself, you can develop more skills and more abilities than you’ve been told that you could.”
Congrats to our latest group of OnRampers!
Double Day
Strength WOD:
Every Minute On the Minute for 10 Minutes:
2 Snatches @ 70% of 1RM
Conditioning WOD:
15-12-9 Reps of each for time of:
Deadlift (225#/155#)
Med Ball Cleans (20#/14#)
Chest-to-Bar Pull-ups
Results
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Two short but good workouts on tap today. Oh and Happy birthday Greg M. from the SRCF clan!
One awesome “Lumberjack” and CrossFitter and all around human: “Meet Kurtis Bowler” CrossFit Journal video [wmv] [mov] [HD mov]
Nutrition: Heart Surgeon Speaks Out On What Really Causes Heart Disease
A Couple of Jerks
Strength WOD:
2/2/2/2/2
Push Jerk
* Limit load to what you can safely re-rack onto your shoulders
Conditioning WOD:
21-15-9 Reps of each for time of:
Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)
Results
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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.
“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]
Nutrition:
This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map
Whole30® Approved bacon by Whole9
CF Events this weekend:
From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.
This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!
Max Clean
Strength WOD:
1RM Clean (Squat)
* 25 minutes to work up to a 1 Rep Max
Results
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PR’s by the chalk bucket full today!
READ: “What Does The Early Arm Bend Do?” by Spencer Arnold
Last week was finding your max snatch. Today was the max clean. To maximize time spent on instruction, coaching and lifting there was no checkout today. Great focus on limiting the load to what you can efficiently execute in a clean rather than piling on the weight and breaking down in form. “Sweep it back and finish! Go slow to go fast!”
Trivia: Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”. This was a movement practiced by Germans over the British (from the continent) and involved pulling a barbell up to rest on a belt, then flipped and wrestled clumsily up to the rack position to press overhead. This became known as a slow, nonathletic, and inefficient method compared to the faster way to lift the bar “clean”. The Continental fell out of favor and the clean was adopted by weightlifting federations as the official movement. Thus the story behind the “clean”.
Watch this. She won the OC Throwdown last week and dominated the clean ladder with a max of 240#:
Push, Pull
4 Rounds for time:
400m Run
15 Handstand Push-ups
2 Rope Climbs (15′)
Partial Results
A couple people recently pointed out we never rope climb on a Monday. Check.
Quote of the day: “You have to embrace adversity. The setbacks that you encounter are actually learning experiences as opposed to things that should deter you.” ~ Tony Hawk
Supine Ring Row:
Make a ring row tougher by elevating your feet but fight to keep your body in a tight plank position throughout the movement. Think “reverse push-up”. The higher the feet the more bodyweight is incorporated into the row. This will help develop general strength for exercises like pull-ups, muscle-ups and rope climbs as well as general core strength.
Jeremy is always there to really help you hit maximum intensity in your WOD:
Notes:
The 5 Best Ways to Break Into CrossFit by discovery.com
Learn to row better: “Tips From a Silver-Medalist Rower” with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]
Curtis P
Strength WOD:
3/3/3/3/3:
Curtis P Complex
- Power Clean
- Right Leg Lung (Front Rack)
- Left Leg Lunge (Front Rack)
- Push Press
Conditioning:
AMRAP (As Many Reps As Possible) in 7 Minutes of:
3 Curtis P’s (95#/65#)
20 Double Unders
Results
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Demo of the “Curtis P” Complex:
Finish!
Strength WOD:
3/3/3/3/3
Clean Pull
* Touch and Go
Conditioning WOD:
AMRAP (As Many Rounds As Possible) in 7 Minutes of:
7 Kettlebell Swings (70#/53#)
10 Burpees
Results
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Nan shows how to “Finish” the 2nd pull:
Clean Pull demo by Catalyst Athletics
Notes:
NFL player and CrossFitter Ray Rice is Ready to Lead the Ravens via MensFitness.com
The 5 Best Ways to Break Into CrossFit via Discovery.com
KB “Finish”: Bell to Sky; Tight Midline
Snatch PR's!
Strength WOD:
15 minutes to complete:
1RM Snatch
Conditioning:
2 Rounds for time:
500m Row
25 Med Ball Cleans (20#/14#)
15 Chest-to-bar Pull-ups
Results
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Fist bumps and booty slaps to everyone today! Whether you PR’d or not, the focus on snatching truly shows throughout the gym.
Homework:
Read this. It will improve your snatch.
Spencer Arnold – Sweep It Back.
Then watch this.
“Snatching From the Blocks” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]
If you have any questions about either of these then ask me next time you see me in the gym. Since I only have one hand and I’m not a huge fan of air squatting myself to death I would love to talk you to death instead about what you need to fix or address in your snatch. BTW I am totally claiming credit for beating M in total PR’s as I had 9 PR’s in my 2 classes to her 10 PR’s in 3 classes. Plus I know that’s why she didn’t PR in my class. Sandbagger.
"Stop the Slop" Performance Challenge
For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run
Results
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Today was day 1 of our 30 day nutrition, performance and essay challenge and we brought back the mash-up WOD of “Baseline” and “Grace” that was used for our past two challenges. It looks like we have a pretty big group of Team Squatch participating. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money) no later than Wednesday Jan. 9. We will revisit this WOD on Feb. 5th (make-up on Feb. 6th) to see who makes the most improvement. However you scaled this WOD to start the challenge is how you will repeat it. This way we can measure % improved to determine a winner.
For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded by Wed. On 2/5 we will do the final weigh-in to calculate the person with the most % of weight loss.
If you are buying-in to the Challenge and missed today you can make it up this week through Wednesday but you will have to re-test on 2/5. Prizes will be determined based on number of participants.
For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts and in your nutrition. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 3-4 times a week.
If you do both then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar and low carb crap has and what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make. We encourage everyone to eat clean and have provided everyone resources to use. Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?
The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come. 3-2-1 Go!