Community. Coaching. Caring. Since 2009.
In Teams of 4; Complete For Time:
300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats
* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person
Results
In honor of SPC Trevor Win’E (pronounced Win-Nay)
Sept. 24, 1981 to May 1, 2004
Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.
PIcs from the team WOD Saturday:
5 Rounds of Max Effort for 1 Minute each of the following exercises:
Row (for Cal)
WallBall (20#/14#)
Kettlebell Swings (53#/35#)
Box Jump (20″)
Push Press (75#/55#)
Continuous clock with 1 minute rest between rounds. On the call of “Rotate” quickly transition to the next exercise. Clock continues to advance. Score total reps per round and also overall total.
* Athlete can choose to complete 3 round version
Results
Quote of the day: “I forgot how bad this is.” ~ Curtis
Today’s WOD was a fundraiser for a fellow CrossFitter and his wife (Charles and Whitney N.) who are from Local’s Gym and in need of support. Several boxes from the local Affiliate community banded together today to not only complete the Fight Gone Neill WOD (very close to Fight Gone Bad) but also to help raise some funds to defray their costs and make life a little better (see yesterday’s post). We were happy to pay it forward and thank you to all who came today and gave both money and sweat.
Notes:
4th of July Weekend Schedule: Saturday class schedule is normal and class times will be 10am and 11am. Monday will be a short schedule due to the holiday and we will run classes at 10am for anyone and everyone.
The CF Games are coming! And we are going! We will be closing on July 16th,17th and the 19th. We will plan to post bodyweight WOD’s for all to do and encourage you to coordinate a group at the box or at the athletic fields by Cascade View Elementary.
Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.
EMOM:
5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)
* If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest “time penalty”
** Go RX + by choosing a heavier kettlebell
Results
Similar to our very own “Penalty Box“, this one is truly a non-stop penalty. Cooked up by Mark B., Moe and I last weekend we thought this WOD was just too good not to share with you all.
Notes:
Everyone needs to watch this. Nadia from CrossFit Belltown crushes 100 pull-ups in 2:53 [wmv] [mov]
Nadia owns pull-ups. I still remember my Level 1 CrossFit Cert in 2008 where she was the demonstrator that made kipping look so graceful and easy (like every other movement that she does). She also taught Michelle the butterfly kip that Michelle taught me after her cert. I suspect one of these days we will be talking about a video of her doing 100 straight pull-ups.
Speaking of amazing feats, Pat rowed a 20k in 75 minutes 15 seconds on his “vacation”. That’s a pace of 1:52 per 500m! For over an hour! Also Autumn ran the Rock ‘N Roll Half Marathon this past weekend in 2:24! Great job to both of you.
The Overhead Squat from Patrick Cummings on Vimeo.
Rest day today!
Each element is dependent on the foundation beneath it. If the foundation is not solid then all of the levels above it suffer.
Sport/Specialty:
Olympic Weightlifting:
Gymnastics:
Strength and Conditioning:
Nutrition:
Of course don’t forget to stretch and rest!
Speaking of foundations, remember that the foundation of most functional movements is the air squat (press and deadlift being the others). Build a better air squat and your foundation will get stronger for lifts (like the front and back squat, thruster, clean, overhead squat, snatch) and exercises (such as wall balls, lunges, med ball cleans, box jumps, kettlebell swings, pistols).
CrossFit Park City Air Squat Instruction video
5 Rounds For Time:
50 Ft. Barbell Overhead Walking Lunges (45#/33#)
21 Burpees
* Let your trailing knee gently kiss the ground on each lunge
Results
Quote of the day: “I pay for this?!” ~ Cathy mid burpee
Cathy and Jello Legs:
What’s tougher than walking lunges? Overhead weighted walking lunges. What’s even worse than that? Adding burpees! This main site WOD is a classic hard hitter. Who’s quads are feeling happy?
Coaching tip: The Barbell OH Walking Lunge with Adriana
This fires me up! Watch “Death by Clean and Jerk” with Mikko Salo, CrossFit Journal Preview video [wmv] [mov]
Notes:
Saturday schedule: “Awesome” practice will be held at 9am and 10am tomorrow. 9am is full, 10am is open! Come celebrate Moe’s birthday with a WOD…
Do you take Fish Oil? We are working with Barlean’s to get more info around pricing for group orders. Let us know if you are interested as they have great quality fish oil (both adults and kids).
You asked for it! Literally! Want to know what is sugar or artificial sweetener? Or how it is cleverly marketed and packaged into what we eat? Want an easy list to identify them? Whole9 took the suggestion from our workshop (can’t remember who asked) and posted about it. Read Whole9’s “Sugar = Sugar = Sugar“
Strength WOD:
Shoulder Press
1/1/1/1/1/1/1
Checkout WOD:
For Time:
5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder
* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1
Results
View this photo
View this photo
Graham Pressing while Curtis completes “Kelly”:
On the Double:
Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took.
Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!
Notes:
Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!
Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.
The final WOD at the Canada Regionals [wmv] [mov]
Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?
5 Rounds For Time:
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Results
Kelly AKA “Suckfest”:
What do you write about this one? Other than it is hard, it is a WOD worthy of being called “epic”. It is one that goes on the list of “been there, done that, never again”. The big part about this benchmark girl WOD is that it helps put other workouts in perspective. Long WOD’s = intestinal fortitude. This quickly turns to simply chipping away one rep at a time, while your brain screams “enough” and your legs scream “stop”. It inspires everyone to coach, scream, and encourage one another to just get it done, and not quit.
What better way to bring in your 100th WOD? Sangeeta and Nan celebrated their 100th today with this memorable one.
Want proof of how devastating this triplet is? See below.
The effects of “Kelly”:
For Time:
21 Hang Power Snatch (95#/65#)
800m Run
15 Hang Power Snatch
800m Run
9 Hang Power Snatch
Results
Hang Power Snatches are difficult. They take practice and require speed. To learn them and get better at them you should use a load that isn’t so heavy that it goes from power snatch to muscle snatch to ugly anyway anyhow overhead. After some instruction and practice today, everyone was able to practice with the PVC, then a bar, then add weight to determine the load at which technique broke down and the power snatch went out the window. From there everyone did a great job at dialing it back to maintaining a load that meant “power”.
Speaking of power, a friend sent this short article below along that gives a great perspective on scaling and why it’s fundamentally important to all of us as CrossFitters.
Read: “Zatsiorsky, Scaling, and Power” by Jon Gilson from Again Faster
Also for those who want to know about simply the coolest game that everyone is playing, read more about how to: Play the Fish Game!
Sherry gets some “run support” while Deb gets extension:
Some of the crew representing at the Fall City Race this past Saturday:
For Time:
Row 2000m
Results
Quote of the Day:
After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda
2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!
Inflexibility Twin Powers Activate!
Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!
Notes:
Saturday Schedule:
9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!
10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!
1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.
Whole 9 Nutrition Workshop Details:
5pm: BBQ (or when the nutrition workshop ends)
Strength WOD:
Squat Clean
1/1/1/1/1/1/1
Checkout WOD:
For Time:
Alternate 15/12/9/6/3 reps each of
Burpees
Squat Cleans (95#/65#)
Results
View this photo
View this photo
Heavy Metal:
“Cleans are truly an ideal exercise for every athlete in every sport.” – Bill Starr: Championship Olympic Weightlifting US Coach
Who loves the squat clean? This guy does! The full clean (or squat clean) is a great lift that hits the whole body. It’s highly technical, has a lot of moving parts, and quite possibly will never be “perfect”. This lift requires high skill and high levels of concentration. The demand on both the muscular system and nervous system are high, much higher than a “simple” lift like a deadlift. It wipes you quickly, and if the technique is not sound and the commitment to pull under the bar is not there, it will certainly limit reaching anywhere near your max poundage. Learning this movement is possible for all athletes; the key being practice, flexibility, speed and consistent effort.
Burpees and PR’s:
Notes:
Squatch has been traveling! North Carolina man claims he had a close encounter with “Bigfoot”
Two more reasons why CrossFit as a sport is truly entertaining to watch and cheer: Men’s Epic Match-up 2: Speal and Orlando
