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Birthday WOD: The Zohan

For Time:

1 Mile Run
29 Deadlift (275#/185#)
11 Muscle-Ups
29 Kettlebell Swing (70#/53#)
11 Muscle-Ups
29 Snatch – Squat (95#/65#)
1 Mile Run

Sub: 2 Chest-to-Bar pull-ups or 1 Bar Muscle-Up for 1 Muscle-Up
Sub: Power Snatch and Hang Power Snatch/Hang Snatch (Squat)

Results

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Happy 29th belated birthday to Coach Mark!

Killer WOD for a killer Coach! Even though Mark can do pretty much everything even a WOD filled with strengths can still be brutal. The running? That’s my birthday gift!

Tough week of programming so far, but how different is that really from any week? Short WOD’s can be just as challenging as long ones. A quote from someone I heard running today “I am never telling you my birthday”. Gotta love it.

Mark showing his excitement over his birthday WOD:

Notes:

Today is our 2 Year Anniversary of being a CrossFit Affiliate! Time flies when you are having fun making people do burpees!

Watch: Update on the Open: Week 6

Read: Stop Waiting For Applause: CrossFit Lisbeth

Rona is putting together a Mobility/Flexibility WOD Class that we will offer soon. Stay tuned!

CrossFit Kids and Saturday WOD will be at normal time this week (0930), even though some are running the Cinco De Mayo Race and also some are competing at CF Marysville in the Throwdown.

Derek and Meghann pulling heavy stuff:

"Gwen"

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

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

Results

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Nate, Justin (and Mollie below) meet Gwen:

This strength WOD is and oldie but goodie. 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 go touch and go. It’s a much different training effect when you are forced to hold onto that bar or suffer a “fail”. Who thought this was harder than Grace? Who started with a weight that became too heavy or too hard to hold and had to reset? Learning your upper limits on a lift isn’t truly failing, it’s testing your max and your technique. That is a success in and of itself.

Sometimes failing is succeeding: Read “That’s Not What Ships Are For” by Melissa Hartwig of Whole9

Who was top dog for the 2 Minute Double-Under Challenge today?

This guy! 206 reps for Sean (sorry Don)!

Notes:

On May 30th we will be doing the Murph Hero WOD for Memorial Day. Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.

Nutrition:

There is a nutrition seminar/talk with Todd Widman at CF Marysville tomorrow (Thursday 5/4) from 6-9pm. Cost is $10. If you want to get great information on the Paleo diet and the effects of proper nutrition in a very easy and practical forum then this is it!

“Cutting Bell Peppers” with Nick Massie – video [wmv] [mov]

Gassed

3 rounds for time:

500m Row
21 Burpees
400m Run

Results

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Way Too Much Fun for Rowing and Burpees:

Burpee King Matt blazes while Curtis rows:

Classic CrossFit.com metcon today. Rowing and burpees makes running very hard!

Practice your hollow position. It will make your kip, handstand, pull-up, push-up, press position and more stronger.

“Working the Hollow Rock Position” with Jeff Tucker by Again Faster Equipment – video [wmv] [mov]

Interested in the Throwdown this Saturday at CrossFit Marysville? It benefits charity, it’s open to all and is scalable to all fitness levels. If you are in the RX’d division you will have a shot at some prizes. Go here for more details and to register. Let us know if you are going to compete. We have several of Team Squatch going up to participate. After the CF Kids and the 0930 class we will be closing the gym.

Notes:

How awesome is this? Nan and Jeff’s daughter Mary created her own WOD on her whiteboard at home and made her Dad do it! She also drew a picture of Squatch and his kettlebell. This WOD is pretty good and I think she has a future in workout programming!

Josh teaching muscle-ups to CrossFit Kids during the second week:

KIDDING!

Broadway CrossFit Style

5 rounds for time:

10 Burpees
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
100 ft. Standing Broad Jump

Results

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This WOD is a grinder. In the late afternoon classes I heard from over a half a dozen people just how much of a grinder this one was. It was inspiring watching everyone push and cheer each other on to the finish. The same thing happened afterwards with a few of you who hit up 11.6 for the Open. Soldiering on through a suckfest breeds character. It also puts shorter workouts in perspective. Remember: Constantly varied, functional movement at high intensity over broad time and modal domains. Fist bumps to all of you!

Reminder!

CF Kids will start at 10am tomorrow.

Normal Saturday WOD time at 0930.
We will start at 10am for CF Kids (due to the SRELC Art Show) and for any of the CF Kids parents; you can hit the WOD at 10am in a second wave.
11am we will begin waves of athletes for the Open WOD 11.6

Coach Greg Glassman on the 2011 Reebok CrossFit Games Open – video [wmv] [mov]

Read: Rowing/CF Endurance Article and Rowing Technique Guide in Competitor Magazine

	Look inside >

HAIL THE RISE OF ROWING

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April 2011

	Look inside >

April 2011

Birthday Bunch

5 rounds for time:

200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run

Results

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Happy Birthday to Nadia, Dustin and Matt!

Amy N. made an awesome montage video of a ton of SRCF pics. Check it out here.

Birthday WOD today was a combo for three people. Rather than come up with some sort of rep scheme that combined dates and ages, I opted to choose a WOD that had movements that challenged everyone and still provided enough “suck” factor. Happy birthday you guys!

Notes:

Saturday CF Kids Class: We will begin at 10am this week only due to the SR Early Learning Center Art Show that will impact half the kids and parents (and coaches). For those parents who are taking their kids to the Art Show you will be able to hit the WOD at 10am after the first wave that starts at the normal 9:30am finishes.

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

Last but not least if you are interested in the Throwdown at CF Marysville on Sat. May 7th then check out the event info on the right. So far we have a few interested in going and throwing down: Pat, Rob, Lucy, and Lindsay have mentioned interest. We will still plan to run CF Kids and also class at 0930 that morning, but will likely head up after to provide judges and cheerleaders. Who else is in?

Birds Eye View:

Overhead Fun

Strength WOD:

20 Minutes to find your Overhead Squat 3RM (3 Rep Max)

Score highest 3RM load

Immediately after complete the following Checkout WOD:

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort Overhead Squats (75#/45#)

Results

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Check out our new sign over the door leaving the box:

Read: Recovery by CrossFit Lisbeth

Share a rack, share a bar, partner up and go heavy for 3 reps for 20 minutes. Don’t go too heavy that form is sacrificed or range of motion is limited. If flexibility is your goat (usually the biggest problem in overhead squatting), then make it a habit to work on it. Hit a Mobility WOD, ask a Coach (Rona is awesome with Mobility WOD knowledge) and get those tight muscles stretched out. Stretching is vital to your fitness, preventing injury, enhancing athletic performance, and allowing you to move correctly. Don’t fight your body. Bend it to your will. Then watch the overhead squat weight add up.

Justin and his 3RM PR:

General Announcement: Box Rules

The rules are posted in the box. Read them. Today was a reminder (and a learning point for some) that one of them is you don’t drop empty barbells. You also are not allowed to drop kettlebells. Penalty is burpees. (Emergencies are acceptable of course). Why is this a rule? Is it to be mean? No. It’s for a few reasons.

One: It’s damaging to the equipment. “But we have rubber floors” you think. Yes but the barbells don’t need to have the bushings or bearings knocked around simply because you think it’s a soft floor. They can still get damaged. We care about all of our equipment. We DON’T like to replace broken equipment. It’s costly and careless.
Two: Bars and KB’s also have a knack for bouncing and if you drop them it’s highly likely that bounce can hurt you or another athlete. Ask Sean about the time an errant dumbbell bounce took out his fingernail. If you need to dump a bar or weight learn to do it responsibly. Everyone is strong enough to put down an empty bar. When there are bumpers on it there is a way to drop it so it doesn’t take off with a mind of it’s own. Again it comes down to safety. Accidents happen, injuries are preventable.
Three: Dropping empty bars and KB’s inside will start a habit that will happen outside. The damage that can occur to equipment on pavement is even worse.
Last: The burpees are a reminder and reinforcement tool for everyone. If you mess up, then own up and knock ’em out. The goal being it happens once. Similar to the “gum on the floor” incident, we are reinforcing our rules.

Notes:

Spealler Warm-up? Yesterday’s news. Make way for the Michael Scott Warm-up:

Raise Your Hand If Your Sure

21/15/9 Reps of each of the following for time:

Kettlebell Snatch – Left Arm (53#/35#)
Kettlebell Snatch – Right Arm (53#/35#)
Ring Push-ups

* Cannot break up and alternate arms on the KB snatch reps; must go all left then all right

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort 10m Crabwalk

* Partials do not count, butt cannot hit the ground while moving

Results

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Kettlebell Snatch with Brad:

New movement today with the Kettlebell Snatch. Lots to think about and coordination is essential. Bottom line, don’t be timid! Get aggressive with it and don’t try to be the Statue of Liberty at the top with that kettlebell. Moving your arm slowly through the top of the snatch (and not punching it) will lead to a nice slow timbeeeerrrrrrrrr kind of effect to the KB into your wrist.

Crabwalk Races:

Notes:

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

RokFit Commercial/Video that shows a typical CrossFit WOD well. Group of people working hard, good form, crushed at the end.

"Zombie Helen"

Strength WOD:

Weighted Dead Hang Pull-ups
3/3/3

3 rounds for time:

400m Run
21 Deadlifts (Bodyweight)
12 Dead Hang Pull-ups

Results

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When Zombies Attack:

Quote of the Day: “90% of all missed lifts in weightlifting are attributed to something with the feet.” ~ Coach Mike Burgener

“Annie Comes to Mike’s Gym: Part 1” with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Competing in the Open? It’s our final week. One more WOD to go and then the fun ends. Until next year. Or until the next Throwdown! Hungry for more competition? Check out the Throwdown in May at CF Marysville over on the right hand side of the site. Good cause and competition with good peeps. Register if you are interested and let us know.

If you are tackling 11.6 this week for the Open then read “This Is Our Time” from CrossFitDad (aka Rob)

More importantly here is our new coaching technique for teaching all of you movements like the clean, snatch, burpee, muscle-up, you name it. Just think Pop Up. Do Less.

CF Games Open WOD Pics

Michelle’s Open WOD training tip of the day: “When throwing balls, try cupping the bottom instead of the sides to save your grip.”

Cupping:

Sides:

What did you think I meant?! 😉

Open WOD 11.5 Results

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Flickr Album – Open WOD 11.1:

Flickr Album – Open WOD 11.2:

Flickr Album – Open WOD 11.3:

Flickr Album – Open WOD 11.4:

Flickr Album – Open WOD 11.5:

Snatch-tastic!

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Specify Power Snatch or Hang Power Snatch if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

AMRAP (As Many Rounds As Possible) in 7 Minutes of:

6 Hand Release Push-ups
9 Romanian Deadlifts (45#/33#)
12 Squats

Results

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Snatch (Full) with Sean:

Catalyst Athletics:

Basic steps to success on the Snatch:

Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
Clear your mind and picture success, take a deep breath
LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
Passing the knees: Shins are vertical, head neutral, pull to extension
Triple extension: extension of knees, ankles, hips while arms are still straight
Pull under: Jump aggressively under bar as arms bend
Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Nadia (who’s Romanian) demonstrates the Romanian Deadlift:

CrossFit Games Open Update:

CrossFit Games Open Workout 11.5 Announced!

Sneak Peek of CrossFit Games Open WOD 11.6

Update on the Open: Week 4