CF Games 2011 Regionals Team WOD 6

For time: 
20 Calorie Row
30 Burpees 
40 Dumbbell Ground to Overhead Press (45#/20#)
50 Toes-to-Bar
100 ft. Overhead Walking Lunge (45# plate/25#)
150 ft. Sprint

* Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.

Results

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Ground to Overhead Sprint it In

Team Ninjas-in-training clearly excited about the workout:

Team Ninja

Between now and Regionals in June we will be running some of the CF Games Regional WOD’s either as teams or individual workouts. Today was the last team workout of the competition. Running it in pairs or as a 3 or 4-some still kicked everyone’s collective butts by the time it was through. Some of the workouts we won’t run due to the logistics and/or the movements and loads required. Doing some of them will give all of us the appreciation for what will go down at Regionals.

Notes:

A word on picking up after yourself (and your kids):

When you are done with your warm-up, workout or cool down put your stuff away. This includes PVC, equipment, barbells, bumpers, bands, H Grips, collars and rollers back where they belong. Wipe down what you used. We have paper towels and spray bottles. Do it as a courtesy to others and as the responsible thing to do. Please do not put empty barbells out on the concrete. This damages them. Too many things are getting carelessly dinged, broken, scratched and damaged. Way too much is being left out after each WOD for others to pick up. This is your box so let’s take care of it!

On the matter of kids, the amount of toys and food left for coaches or other parents to clean is also getting out of hand. Please no food or meals in the cave. If they have food then they need to eat it before they come or please sit and eat it in a chair at the front, then move into the cave. Please make sure you are putting trash in the trash cans and not leaving wrappers and crumbs in the kids cave. 

Introducing our new kids: He-Man (left) and She-Ra (right).

HeMan and SheRa

The numbers though will be slightly different. He-Man will weigh in at a burly 25# while She-Ra will weigh a hefty 16#. When they arrive they will be reserved for anyone feeling tough enough to step up their training with a med ball.

The Best Shape of My Life Nutrition Challenge” with CrossFit Verve,CrossFit Journal preview video [wmv] [mov]

"Push Pull"

For time: 
10 Push Press (135#/95#)
5 Rope Climbs (15’/12′)
8 Push Press 
4 Rope Climbs 
6 Push Press 
3 Rope Climbs 
4 Push Press 
2 Rope Climbs 
2 Push Press 
1 Rope Climb 

Results

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Climbers:

Climbing_Rona and Moe

Read “No” by CrossFit Lisbeth. Time to get my butt back in the gym tomorrow. ‘Nuff Said. 

Dylan and Josh_PP Krista Climbs

Foot locks. There are multiple types. Practice them:

Footlock Rona Footlock Moe

Front Load

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats 
1 Mile Run

Results

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Rocking the Front Squat:

Front Squat_Brad

Jenn_FS Caryn FS

Lucy Racked Pat_FS

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

  • This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance. 
  • Improve range of motion in those muscles and joints 
  • Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
  • When: Every other Wednesday starting 5/25 from 7-8pm
  • Cost: 
    • Unlimited members class is free
    • 2x Weekly members cost is $20 per month (2 classes per month)
  • How: Sign-up REQUIRED on MindBody Online each class
  • Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Quote of the day: “Build up your weaknesses until they become your strong points.” ~ Knute Rockne

Diane DL

In case you wondering why we write “kip” next to some RX results? Simply to differentiate the strict HSPU from the kipping version. Both are full range of motion, but doing them strict is obviously a greater level of difficulty requiring greater strength in pressing to a handstand. If you want to get stronger be patient with the right scaling, work on your press strength and your handstand technique. Diane is a benchmark WOD traditionally done with strict HSPU’s. To get on the Leaderboard you will need to be top 3 with strict HSPU’s. 

Speaking of the Benchmark Leaderboard, it is in need of a massive update. That will be my project this week along with completing the Hero Leaderboard on the opposite wall. Top 3 men and women will be listed for each workout. To get on the board you must not only be top 3 but have clean reps with no questionable form or range of motion (ROM).

Big brother and Little brother:

Big Bro_Little Bro

Notes:

Tomorrow I’ll be posting the Mobility and Movement Class information. It will start next Wednesday at 7pm with Rona coaching and run every other week. Sign-ups will be required on Mindbody Online and the class size will be limited.

CF Games The Update: Week 8

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events! Order goes in on Friday.

Roadtothefittestmockup2

If you want one then you must pre-order/pre-pay this week NLT than Thursday. Shirts are $20 and will be printed on American Apparel in a heather blue 50/50 blend. Post size and drop off either cash or check at the box. Also we are looking at a possible racerback tank for ladies but not sure yet if one is available in this color.

Bar Facing Burpees are Back

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Jump and OHS Burpees and OHS

Tough WOD. Tougher Solo. Nice job Lindsay for showing up at 6pm and doing this one all by your lonesome! I programmed this one with OHS after doing it with thrusters this past weekend. This fits overhead squats into the week and allowed us to do a different type of burpee that we last saw in the CF Games Open.

Lindsay_OHS

Coach Mike Burgener on aggression by Again Faster Equipment – video [wmv] [mov]

WOD demo featuring overhead squats that has some good tips from Chris Spealler on OHS positioning:

   

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events!

Roadtothefittestmockup2

If you want one then you must pre-order/pre-pay this week NLT than Thursday. Shirts are $20 and will be printed on American Apparel in a heather blue 50/50 blend. Post size and drop off either cash or check at the box.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or “Half Angie”

50 Reps of each exercise

Results

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Angie

Benchmark WOD to start the week. Blame Rona! This was her request. (actually I had this one in queue but her request moved it up)

Mollie shows her approval:

Mollie's WOD Approval

Video of Chris Spealler from back in 2010 doing this WOD in 10:11 with anchored sit-ups. Just SICK.

Spealler completes “Angie” [wmv] [mov]

This week Michelle will be visiting family in Texas. The schedule will stay the same but the coaches may change to protect the innocent…

Overhead squats rock. This makes me want to work out. Chicks with 200# plus OHS?! Take a look:

Those Who Know Are | SICFIT from SICFIT on Vimeo.

Flickr Album of SRCF Open WOD 11.6:

   

Forging Fitter Kids

Rest Up:

Med Balls

Forging Fitter Kiddos:

CF Kids

CF Kids fun on Saturday! We gotta try this game for the adults and the kids: 

“Quick CrossFit Kids Games: Farmers and Lumberjacks” – video [wmv] [mov]

Feel Good Stories:

I Am Not Breast Cancer” with Liz AndersonCrossFit Journal preview video [wmv] [mov]

From Thin to Fit – An Anorexic’s Story” 2011 Reebok CrossFit Games; Road to Regionals

Double Down

For Time:

10 Thrusters
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders 
2 Thrusters
10 Double-Unders

* Choose:  (135#/95#) or (115#/85#) for RX

Results

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Thrusters and Double-Unders:

Thrusters Double Unders

Fun in the sun with a hey-uge crowd this morning. BIggest Saturday class in awhile (26 peeps) and I missed my chance to get a picture of them all waddling like ducks in the warm-up with the duck walk. Thanks to everyone for keeping things moving as well as to the vets who helped out the few who are new.

After the WOD; two new man tests emerged. We now have three. 

  1. Max Wall Ball Throw
  2. Reverse Wall Ball to Red Line
  3. Handstand Walk up the bumper plate steps

Man Test 2_Max Wall Ball Throw - 1Man Test 2_Max Wall Ball Throw - 2Man Test 2_Max Wall Ball Throw - 3Man Test 2_Max Wall Ball Throw - 4

Man Test_Reverse Wall Ball  - 1Man Test_Reverse Wall Ball  - 2Man Test_Reverse Wall Ball  - 3Man Test_Reverse Wall Ball  - 4

Love this video:

   

Breathe“: This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.

Triple Trouble

21-15-9 Reps of each for time:

Box Jumps (24″/20″)
Power Snatch (75#/55#)
Chest-to-Bar Pull-ups

Results

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Powerful Women:

Powered Up

Keep those WOD inputs from yesterday’s post coming. So far we’ve seen a few requests both here and on our Facebook Group. All great ideas (except for Mark’s inverted burpees which have been banned for now due to him being way too good at them) and they will get worked in over the next couple months. 

Class Saturday is at 0930 (no change even though the Open is over). CF Kids too.

Within the next couple weekends we will be running the Advanced RX Challenge for those interested (after the Saturday 0930 WOD). The Advanced Skills Test will be the pre-requisite test for being able to attend a separate RX Only Saturday class that will start in June on Saturdays at 1045. I will run this class after the normal Saturday WOD. It will be one hour and consist of advanced WOD’s. The workouts will require extra mojo and go-juice. You will receive coaching but expect that you will hit WOD’s ranging from Main Site workouts to CF Football to Games level WOD’s to just plain harder stuff. Scaling will be minimal.

The reasoning behind this class? With the Open behind us there are many who have advanced in their relative skill and fitness level that certain skills become the next “bar” for them to reach. Training for next year’s Open and/or other CrossFit competitions requires advanced skills. Whether it’s heavy loads, oly lifts, ring work or more we want to ensure we are providing an opportunity for truly building elite fitness in those who are chasing it. It’s not everyone’s cup of tea and we get that. Like all athletic endeavors there is a wide spectrum of skill and desire. This class will be open to any members (and coaches) who can pass the test. This class will be kick ass!

By having this class we will be able to offer coaching on advanced skills and keep the classes on a level that has scaling appropriate to the workout and group. When you were in high school you likely had AP (Advanced Placement) English or Math. Same concept. If you decide to take the test and don’t pass it then it gives you goals to work towards. It doesn’t mean you won’t ever pass it. It means you have things to work on. That is what the WOD’s are designed for every day in the box. Think: Bigger. Faster. Stronger. The old fashioned way, through hard work. Don’t worry, periodically we will have an opportunity to re-test or test in if you are new.

Now for the most important question. How many skills are needed to be passed to get into the Advanced Class? Stay tuned.

‘N Sync:

Synched Snatches - 1 Synched Snatches - 2

Synched Snatches - 3 Synched Snatches - 4

“The Man Test: Aspen Wall Ball Game” – video [wmv] [mov]

We need to have our own man/woman tests. Got ideas? Bring it!