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Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols
20 Box Jumps (24″/20″)

Results

Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes.

Congrats to Kyle for hitting WOD #100 tonight!

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED no classes
12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

One Arm Thruster

For Time:

50 Double-Unders
5 Left Arm Kettlebell Thrusters (53#/35#)
5 Right Arm Kettlebell Thrusters (53#/35#)
15 Kettlebell Swings (53#/35#)
40 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
30 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
20 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
10 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings

Post WOD Skill Work:

10 Minutes Handstand/Handstand Walk Practice

Results

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Chest bumps, high fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday. Meghann, Jenna, Mark and Spencer were team “Twinkletoes and Sasquatch Hoes”; Lindsay, Deb, Derek and Rob W. were team “Clean It Before You Jerk It”; and Rona was part of King CF’s team “Sofa King Awesome”. All of our peeps from Team Squatch worked hard, had fun, stayed safe and were examples of great movement. We also had a bunch of cheerleaders and some volunteers who helped make it all happen. It made me proud to be a part of Team SRCF and watch so many of our people represent.

Gorilla Games Final Results

Some of the team post Gorilla Games:

Welcome to our latest group from this month’s OnRamp: Kelli, Kye, Sarah, Ron, Tom, Kirsten, and Barbara. Be sure to introduce yourselves and teach them the ways of the Force.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED

Rob coached his and Jeremy’s faces off:

Notes:

The real story behind the “Tabata” workout:

Izumi Tabata | Featured Researchers | Ritsumeikan University

Tag Team

Main Class:

As Many Rounds As Possible for 20 Minutes (Teams of 2):

3 Power Cleans (155#/105#)
6 Hand Release Push-ups
9 Box Jumps (24″/20″)

* Partner up. Alternate exercises in order. Partner #1 does PC, Partner #2 does Push-ups, Partner #1 does Box Jumps, Partner #2 does PC, etc.
** One bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Clean (Floor/Mid Thigh)

Conditioning:

For time:

30 Overhead Squats (95#/65#)
7 Muscle-Ups
20 Overhead Squats
5 Muscle-Ups

Results

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Jim waits to tag up with Christa and start his push-ups:

Tomorrow is the Gorilla Games at the Meydenbauer Center in Bellevue. Feel free to come cheer on your peeps from Team SRCF as Mark, Spencer, Meghann, Jenna, Deb, Rob W., Derek, Lindsay and Rona all compete and kick ass in 3 WOD’s tomorrow. The entry fee is $10 and kids are free. It starts bright and early at 8am and runs all day.

Overhead Squat & Muscle Up WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]

Outstanding coaching video:

“Coaching the Push Press” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Yo anyone know where all the 10’s went? #donisaplatehog

The Running Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Immediately after completing the WOD:

Rest 2 minutes
Complete Max Effort Pull-ups (one attempt on bar)

Results

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“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Dustin sent this pretty cool video about a 14 year old pro motocross rider who uses CrossFit to improve his riding. (No surprise it makes him a better rider, we have proof right here with our Dirt Corps brethren)

“A Professional Motocross Rider At 14“: CrossFit Community

Events:

Sunday 12/16: We have two teams of four men and women each competing at the Gorilla Games at the Meydenbauer Center in Bellevue. Cost is $10 for spectators and kids are free. The Games will run from 7am-4pm (at least). Come help cheer on your fellow SRCF peeps!

Things to look forward to at the Gorilla Games: Mark is bringing lunch for everyone, Lisa is making margaritas, Andrea will do family photos, and Jenna is wearing short shorts. Okay kidding. Jenna is wearing long shorts.

"Karabel"

10 Rounds for time:
3 Snatch (135#/95#)
15 Wall Balls (20#/14#)

* Power or Split snatch recommended

Results

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Full Squat Depth and Perfectly Coiffed:

“Karabel” is a mash-up benchmark WOD of Karen (150 Wall Balls at 20# men/14# women) combined with Isabel (30 Snatches at 135#/95#). It’s a brutal combo and fitting for what was supposed to be the end of the world. Why not do a couple benchmarks in one day if it’s going to be your last CrossFit workout ever?

Power Snatch with Christa and Sean:

Keep the barbell close to the legs/body as you rise off the floor
Sweep it back towards your thighs/hips as you rise over the knees
Arms are long straps and you should shrug hard at the top of the pull over the knees (don’t bend the arms early)
Explosively jump, turn your hands over and pull yourself around the bar
Land partially in a squat with knees bent and out
Don’t jump wider just pull under faster and land lower as the weight gets heavier or you fatigue

Mobility:

“Avoid A-Rod’s Hip Injury” by Men’s Health

Good to see “mainstream” fitness outlets getting smarter. It’s only taken how many years for Men’s Health to figure out that squatting below parallel is good for you?! They also do a half decent video demo (he doesn’t reach full depth but it’s close).

“The Exercise That Boosts Your Vertical Jump” by Men’s Health

It's Your Birthday

For time:

40 Double-Unders

40 Air Squats

40 Toes-to-Bar

40 Air Squats

40 Handstand Push-ups

40 Air Squats

40 Toes-to-Bar

40 Air Squats

40 Double-Unders

Results

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Happy birthday Teri!

The birthday WOD. It can be brutal or just tough, but either way is a good, challenging workout. It usually has something you love or are good at and something you hate or is a goat. For those who are new here’s some guidelines. We will program a birthday workout for you as long as you request one in advance. When you do I need the following: days you are in the gym for the week around your birthday, age and/or birthday (for numbers to help with rep schemes), and exercises you both like and dislike. From that we will make a workout or pick a known workout that fits.

Events:

Monday 12/24: SRCF Christmas Eve workout “12 WOD’s of Christmas”. Sign-ups will be posted for a few waves. Stay tuned for the Holiday week class schedule.

Notes:

Congrats to Deb and son Zach who tackled the Cystic Fibrosis 2012 Stair Climb last week to help raise $2225 for charity. This is Deb’s 13th year in running the stairs!

Homework. Take this quick test! Remember “knees out, hips back, armpits forward”.

“Is It Your Shoulders? Quick Test.” MobilityWOD.com

"Ralph"

Main Class:

For time (Teams of 2):

40 Dumbbell Manmakers (40#/25#)
600m Run
80 Deadlifts (250#/165#)
400m Run
120 Over Box Jumps (24″/20″)
200m Run

* Partner up. Alternate reps but team must complete each run together.
** One pair of DB’s, one bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Snatch (Floor/Mid Thigh)

Conditioning:

“Ralph”

4 Rounds for time:

8 Deadlifts (250#/165#)
16 Burpees
3 Rope Climbs (15′)
600m Run

Results

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“British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.”

Good teamwork and hard work all around today. From manmakers to 2 position snatches both classes learned something new.

WOD Demo with Overland Park CrossFit – video [wmv] [mov] [HD mov]

Notes:

Congrats to Michelle “Mums” for notching her 200th WOD in her log today!

This co-ed team workout challenge below from CrossFit HQ at the original Games site looks like a blast!

Announcing the Ranch Big Bob Winter Challenge: games.crossfit.com

“The Ranch Big Bob Winter Challenge invites teams of four to go to The Ranch in Aromas, Calif., to complete a team workout at the legendary home of the first three CrossFit Games.

To set the standard, a firebreathing team of CrossFit seminar trainers consisting of Jason Khalipa, Neal Maddox, Katie Hogan, and Sarah Hopping finished the workout in 25:49.”

Manmaker Sequence:

Upstream

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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Curt ready to KB Press:

It’s been a year since we did this last. It’s like swimming upstream. I think we will have to do this one in reverse order soon.

“5 Ways To Stay Motivated” by CrossFit Lisbeth

We think dogs kind of belong in a CrossFit gym. Read:

“Athena – and Friends” by Michael Brian, CrossFit Journal article [pdf]

Skills and Drills

For time:

1000m Row
20 Pistols
1 Muscle Up
18 Pistols
2 Muscle Ups
16 Pistols
3 Muscle Ups
14 Pistols
4 Muscle Ups
12 Pistols
5 Muscle Ups

Results

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Two advanced skills today with many ways to scale them. Working on your muscle-up? Learning a pistol? How long have you really worked on it? It takes practice and mastering all the basics to get either of them. Stay disciplined and consistent and you will improve. Now imagine if you took 3 years just to get a single under. Read the link below.

Simply amazing and inspiring. Blind but determined. Buying Into CrossFit Sight Unseen – CrossFit Community

Coaching Tip: If balance at the bottom of the pistol position is a problem, try a counterbalance by holding a 10# bumper plate. You can do this on the floor or modify off a box. Think: “drive the car”.

"Gwen"

Strength WOD:

5/5/5
Clean and Jerk

* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.

Conditioning WOD:

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping (Rest only off the ground)
No Re-grip allowed
Rest as needed in between sets
Use same load each set to be RX’d

Results

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This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.

“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Kristan Clever at the USAW American Open – video

Archive CF footage of the 2009 Games Champ: Mikko Salo: Death by Clean and Jerk