Community. Coaching. Caring.
Saturday 4/26:
Main class:
As a team of 2 complete AMRAP in 20 minutes of:
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Hang Power Snatch
Conditioning WOD:
AMRAP in 14 minutes of:
3 Power Snatch (Touch & Go) (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)
Results
Skills WOD:
Ring Dips (Weighted)
5 x 5
* Scale to Strict Ring/Matador Dips or Assisted Dips
Conditioning:
10 Rounds for time of:
7 Burpees
7 Knees-to-Elbows
Results
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What’s it Take to Beat the Fittest 40-Year-Olds?
On the road? It doesn’t necessarily mean you can’t squeeze a WOD in. Sure some circumstances may make it virtually impossible to workout, but more often than not it takes some discipline, desire, and maybe a few logistical hurdles to get into an affiliate while you are travelling. If you can’t make it to a gym or affiliate, that also doesn’t mean you can’t do a WOD. First when you are on the go plan ahead by packing some essentials that leave you with little excuse to not use your fitness. Pack the following items for sure: Jump rope, workout clothes and shoes, and a mobility ball. That’s all you really need. Have more room to spare? Throw in your wrist wraps or knee sleeves, and if you are checking a bag then maybe throw in a set of rings (I almost always do). With rings and a little exploring you might find a park or school with goalposts or a fitness trail to hang them for a quick outdoor workout.
As long as you have a rope, a phone, and some space you can easily hit an endless array of bodyweight combos. Look at the left side of our website for “Bodyweight Travel WOD’s” for different ideas. Grab your phone for a timer and get to it. If you brought rings and have a hotel with some dumbbells then get creative and if you can’t follow our gym’s programming then see how you can modify and sub movements/equipment to put together something that will leave you bent over gasping for air while your hotel-mates shake their head at you in horror for actually leaving some sweat behind in the workout room.
If you go to an affiliate then read below for tips on proper etiquette and make the effort to reach out in advance and just go with the flow. Buy a t-shirt if you like the gym. As an affiliate owner, we love that and will waive the drop-in fee for the day if you buy a shirt. If you do that and have a great attitude, they might even waive the fee for additional drop-in’s. That said, expect to pay. No different than going to any other business, you would expect to pay for their service and equipment so don’t assume a drop-in is free. I highly encourage every experienced CrossFitter to take advantage of going to another affiliate or working out where they can while on the road. That keeps you on track with your overall heath and wellness and in the process you might just meet some cool people and have a more memorable trip.
On the Road Etiquette: Exploring Other Boxes
The 10 Most Difficult CrossFit Hero WODs
Matte Black T’s are in! Pick yours up this week:
Strength WOD:
3RM
Overhead Squat
Conditioning:
5 Rounds for time of:
12 Overhead Squats (95#/65#)
2 Rope Climbs (15 ft.)
Results
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Wait that’s NOT an overhead squat!
Conditioning WOD:
Row As Many Meters As Possible in 12 Minutes
Checkout WOD:
Rest as needed after row then complete:
“Mini Flight Simulator“
For time:
5-10-15-20-25-20-15-10-5
Double-Unders
* Each set must be unbroken before moving to the next set. You must stop at the end of each set and restart jumping for the next set.
** Sub 3:1 Single-Unders each round, unbroken
Results
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The American Kettlebell Swing (front and side view with Linda and Kelli):
Not the full version of OPT’s Flight Simulator, but this shortened version is good jump rope practice. If this becomes easy work up by the next round of 5 (each round must be unbroken) and keep adding until you get good enough to get through the round of 50 and back down.
Strength WOD:
3-3-3-1-1-1
Push Press
Conditioning:
“Jack“
As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Results
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Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). ~ crossfit.com (He was also a CrossFitter from Rainier CrossFit)
Notes:
Games tickets update: CrossFit Games Passes Released on April 30
Strength WOD:
2-2-2-2-2
Front Squat
Conditioning:
7 Rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
or:
For time:
100 Pull-ups
100 Wall Balls (20#/14#)
* Masters Event only for those who can RX all 100 pull-ups and Wall Balls; otherwise complete 7 round couplet above
Results
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We are back up! Looks like I have some catching up to do. I’ll be posting results for the past couple of days shortly.
Our site has been down (along with many other sites and blogs from Typepad) for the past couple of days. Extremely frustrating and eye-opening is an understatement to how disruptive a loss of a website can be to a business. We average a pretty high consistent number of daily visitors, and rely completely on our site to provide information to people about how to sign up for OnRamp and also get a feel for our gym, community, pricing, schedule and programming. The impact of losing our site this week was highlighted by the several emails stating that our site was down but someone had a question about classes, getting started or wanting to inquire about signing up for OnRamp. I officially hate internet hooligans.
Main class:
As a team of 2 complete for time:
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Snatch
Conditioning WOD:
“Amanda“
9-7-5 Reps of each for time of:
Muscle-ups
Snatch (135#/95#)
* full squat
Results
Up and Over and Clean and Jerks:
“Amanda” is a benchmark and tribute WOD that while low in reps is relatively heavy in load and high in technical skill. Both movements require a high level of concentration and efficiency of technique or you will wind up missing reps. This workout is one of my all time favorite CrossFit workouts and simply “elegant” in it’s combination.
2014 Masters Qualifier Event 2 video standards
From the vault: 2010 CF Games – “Amanda” Men’s Event 1 Final Heat
Ben Smith: 166kg/365lb Clean and Jerk
Strength WOD:
3-3-3-3
Deadlift
Conditioning:
3 Rounds for time of:
50 Calorie Row
15 Handstand Push-ups
50 Double-Unders
Results
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Today we programmed one of the four Masters Qualifier WOD’s for the CF Games. The top 200 in each age group from the Open have to complete all four of the Masters workouts by this Monday (they were announced yesterday afternoon). Those in the running can do them in any order and as often as they wish, they must video them and then post their score. Upon request they will have to produce the video of any workout to submit for standards verification. The top 20 men and women from each age bracket will be invited to the CrossFit Games.
This Qualifier step is new this year for the Masters and steps up the level of competition prior to the Games. In the men’s age group of 40-44 there are two legends of the 1st CrossFit Games (the 2007 CF Games Men’s Champ and the 2nd Place runner-up from that year). In the women’s age 40-44 group there are three CF Games Women’s individual competitor vets. Each age group has many who are flat out awesome CrossFit athletes.
Deadlift Sequence with Mark:
5 Rounds for time of:
50 ft. Overhead Walking Lunges w/Plate (45#/25#)
21 Burpees
Results
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Better than the Open: 2014 Masters Qualifier Events Announced
We will do one of these events tomorrow! (Hint: bring your jump rope)
CrossFit Games Update: Masters Qualifier Events – [video]
Stay in your lane!
* Note: no CrossFitters were injured in the taking of this photo
Notes:
Regionals:
Last chance to order your Team Buskas SRCF shirts for Regionals. Printed by our friends at Anfarm these will be red t’s with white and black ink.
Get your shirt to support Mark at the CF Games NW Regionals from May 16-18 at the ShoWare Center in Kent. Let’s get a posse of red in the stands! Pre-order your size in the gym, or email us or post to the FB group.
Men’s American Apparel 50/50 and Women’s American Apparel 50/50 T’s. Cost: $20 each.
