Category: WOD

Pull Practice

Strength WOD:

3-3-3-3-3 
Deadlift

Conditioning:

For time:

500m Row
2 Minute Rest
400m Row
2 Minute Rest
300m Row
2 Minute Rest
200m Row
2 Minute Rest
100m Row 

Results

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Row Rest

Stop the Slop Announcement #1: Dan L. is our Essay Challenge Winner! Prizes are going to be announced along with other winners (Weight Loss and Performance WOD) but I wanted to put it out there and we will share his awesome essay on tomorrow’s post. Congrats!

Assembly

Gym Update: Progress! Painting finished last night and assembly has begun. It’s gonna start looking like a real gym again!

As the flooring, Rogue rig, and other things start getting put together and more organized, please help us out by doing the following regularly:

  1. Please help to put things back where they belong neatly! (ex. PVC’s back in the bucket, abMats stacked on each other not thrown onto the shelf, items that are mobility go only in the mobility bin which is labelled, bumpers and bars back in the correct spots, rowers back with other rowers, foam rollers back together or on the holder, etc.)
  2. Wipe down ALL equipment after you use it. This cuts down dramatically on the spread of World War Z through the box.
  3. Take your shit with you! If you brought a water bottle, 65 pack of hair scrunchies, 3 layers of t-shirts and hoody’s, pajama bottoms, 3 pairs of shoes, shakers, toys, games, chargers, etc. then leave with it! The lost/found will soon just be a “Lost” container where whatever goes in will be a mystery like the TV show and you will have no idea what happened to it. <Read: Trash Bin>
  4. Just to hammer this point a little more, PVC’s back in the bucket! There is only one bucket for them. The bathrooms, lobby, squat racks, gym floor, upstairs rooms, and squatch cave are not suitable for this, even if it seems like fun driving me batshit crazy.
  5. Don’t break stuff. Look I get it that stuff breaks. However, rowers don’t roll themselves into walls, bars don’t carry themselves into door frames, collars don’t fly across the room towards a bucket, barbells don’t fall on the floor and loaded bars with 5 and 10 lb. bumpers don’t spontaneously fall from overhead and become taco shells. Stuff is expensive. It’s like a law of science that in CrossFit gyms anything you break looks cheap but probably cost at least a $150 to $250 or more. As stuff breaks, we have to then decide how and when to replace it, meaning less stuff for everyone to use and wasteful spending. Please help us by treating it as if it is your own. Because honestly our gym is yours. It’s for our community of CrossFitters to come in and expect that our stuff is nice, functional and ready for you to be awesome with.

"Bear Complex"

Strength WOD:

3-3-3-3-3 
“Bear Complex” 

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat 
Push Press or Jerk
Back Squat 
Push Press or Jerk

Rules:

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load. 
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

As Many Rounds/Reps As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Begin with 1 KB Swing and 1 Thruster, then 2 KB Swing and 2 Thrusters, then 3 and 3, etc. adding one rep to each movement in an ascending ladder until you reach 8 minutes.

Results

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  Kris_KB AMRAP

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. 

Coaching Tip: Receiving the barbell behind the neck 

  1. Complete the push press/jerk overhead and stand tall
  2. Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
  3. As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
  4. Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Notes:

  • Painting is underway and will be completed Tuesday! 
  • Congrats to Lou for his 100th WOD and Seth M. for number 250!
  • Stop the Slop Challenge Winners will be named this week for the Weight Loss and Essay Challenge.

Thrusters

Gym Warming Gifts and Many Thanks!

Main Class:

Strength WOD:

As a team of 2 alternate and take 12 Minutes to find a 1RM of:
Snatch

* One barbell per team. Change loads as needed.

Conditioning:

In a Team of 2 you have 10 minutes to complete:

Max Rep Power Snatch (95#/65#)
20 Double Unders

* Partner 1 starts on Power Snatch and Partner 2 starts on DU. While Partner 2 does DU, Partner 1 completes max reps of Power Snatch. Switch each time the 20 DU are complete. Keep a running total of PS reps.

Advanced RX Class:

Strength WOD:

5 sets of 1 + 1 + 2
Hang Power Snatch + Snatch Balance + Overhead Squat
* Complex

Conditioning:

For time:

100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

Results

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Chipper

SnoRidge Family: We want to thank you all SO MUCH for the “Gym Expansion” warming gifts! You guys are so thoughtful and dedicated to making this place great. We wouldn’t be growing to our 4th space if it wasn’t for you! We are coming up on our 5th Anniversary. Thank you for making that possible! This will be going towards a better sound system. Much needed and very much appreciated!

Painting will be done Tuesday and flooring and rig assembly will be Wednesday/Thursday.

Sunday Going’s On:

Coaches Continuous Improvement:

Lisa and I will be attending an Oly Lifting Clinic tomorrow at the Lab in Seattle led by Diane Fu of FuBarbell. We will be snatching, cleaning and jerking the day away while improving our technical proficiency, programming skill, coaching cueing and knowledge of the fundamentals of weightlifting.

Two weekends ago both Rob S. and Lisa also attended a seminar in Kirkland for PT’s, Trainers, Coaches, and other roles in the area of Sports Medicine that taught the bio-mechanics of the shoulder and one lecture that specifically discussed the impact of CrossFit, the exercises we do, the common misperceptions and the value it plays in all aspects of strength and conditioning. 

These types of seminars lead to our coaches helping everyone in the gym become a better CrossFitter, lifter and athlete.

From Deb:

Hey Squatchers! If you didn’t know, we have 2 teams competing in the Seattle Affiliate League which we’ll go throw down for the next 3 Sundays. Tomorrow, both teams are in the 1:20pm Heat located at The Loft in West Seattle. Come cheer us on, free to watch but parking might be limited. Here’s the Wods for tomorrow: Team Squatch (this week) Lindsay, Spencer, Jon and Deb. Team SRCF (this week) Rob S., Julianna, Josh H., Michelle. 

Team make-up will shift slightly from week to week based on a few others who are on the two teams.

Yesterday both teams spent some time learning the fundamentals of how to lift a stone and then how to properly perform the butt slap:

Stone Coaching Stone Slapping 

“The 18 Month Curse” Rainier CrossFit

"Death By Burpee"

Strength WOD:

3-3-3-3-3
Press

Conditioning:

“Death By Burpee”:

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Death By Ready Press

Sorry for the late post of Friday’s WOD Results. Yesterday was an intro for many of you to the “Death By” fun.

Only Clean It Once

For time:

1500m Row
Then Complete 5 rounds of:
15 Ball Slams (30#/20#)
7 Front Squats (185#/135#) 

Results

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Slam. Rest. Repeat.

Slam Rest

How many times did you drop the bar? The challenge to not drop the bar during a set of heavy front squats is both a mental and physical grind. 7 reps is that magic sucky number.

If you are on the fence about signing up for the CrossFit Games Open read this then go ahead and sign up. Oh and take the Online Judges Course while you are at it.

Better than the CrossFit Games in our Backyard: games.crossfit.com

Watch an astronaut on the International Space Station perform 100 each of pull-ups, push-ups, sit-ups and squats (aka “Angie”): How Do You CrossFit Without Gravity?

"Wittman"

7 Rounds for time of:

15 Kettlebell swings (53#/35#)
15 Power clean (95#/65#)
15 Box Jumps (24″/20″)

Results

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Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ CrossFit.com

Notes:

“Stop the Slop” Challenge Weigh-In last call:

Last chance to weigh-in is tomorrow! Tell your coach when you come in! Performance WOD make-up will be when we get the cage installed after painting.

“Pose-Running Drills: Lean and Pull” with Brian MacKenzie, CrossFit Journal video [ipod] [mov] [HD mov]

2RM Clean

Strength WOD:

2RM
Clean

* Touch and Go; Full

Conditioning:

3 Rounds for time of:

75 Double-Unders
50 AbMat Sit-ups
25 Air Squats

Results

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Cleans Matching Headbands

Congrats go out to: Everyone who PR’d their clean today (either 1 or 2RM), Lindsay for her 500th WOD, and Saer who recently got his first muscle-up!

Weigh-in’s tomorrow! If you didn’t weigh-in today and bought into the Stop the Slop Challenge please weigh-in on Wednesday.

SRCF 4.0 Update: Taping/Mud is underway of the walls, painting to begin either Sat. or Mon. 

Stop the Slop Challenge Update:

  • For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it.  This way we can measure % improved to determine a winner. Stay tuned for the date!
  • For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
  • Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
  • Prizes will be announced after all challenges are complete.  

M_Clean - 1 M_Clean - 2 M_Clean - 3

‘I’m Gonna Beat Khalipa’

“Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Shoulder the Load

Strength WOD:

3-3-3-3 Overhead Squat
3-3-3-3 Push Jerk

* Not a 3RM, warm-up to a heavy set of 3

Conditioning:

For time:

800m Run 
Then Complete 3 rounds of:
12 Overhead Squats (155#/105#)
10 Push Jerks (155#/105#)

Skill/Checkout:

5 Rounds not for time:

20 Seconds Hollow Position Hold 
Rest As Needed

Results

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Dueling OHS

OHS Wrap and Rack 

Stop the Slop Challenge Update:

  • For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it.  This way we can measure % improved to determine a winner. Stay tuned for the date!
  • For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
  • Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
  • Prizes will be announced after all challenges are complete. 

Sign up for the Open Yet? You Are and Are Not Rich Froning

Rich Froning’s 225 pound Isabel – [video]

Danny Broflex: Episode 5 – The Game of Chess – video [ipod] [mov] [HD mov]

"2 Minute Defense" and the Rest of the Week

Saturday 1/25

Main Class:

Strength WOD:

As a team of 2 alternate and take 10 Minutes to find a 1RM of:
Power Clean

Conditioning:

“2 Minute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint (30m)

Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Snatch

Conditioning:

“2 Minute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint

Score total time (including rest)

Results

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Team 2 Minute Defense

Tuesday 1/28

Part 1: Tabata Squats

Part 2: Tabata AbMat Sit-ups

* Tabata Interval: Perform max reps of each exercise for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest. Complete Tabata cycle for both Air Squats then Sit-ups.

Then complete for time:

3k Row 

Results

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Row and Build

Wednesday 1/29

Strength WOD:

1-1-1-1-1 (Complex) 
1 Hang Snatch + 3 Overhead Squat

Conditioning:

As Many Reps As Possible (AMRAP) in 5 Minutes of:

Burpee Up and Over Box Jump (24″/20″)

Results

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Congrats to Jules for winning 1st place in the CrossFit Teen Gauntlet JV division hosted by CF Bellevue last week and being ranked #2 overall across the country in the entire JV Gauntlet Series (total of 54 athletes in her division)! Pure Awesomeness!

Jules_BB Complex Champ

Thursday 1/30

Strength WOD:

5-5-5-5-5 Deadlift 
3-3-3-3-3 Push Press

Results

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  Push Press

Friday 1/31

Strength WOD:

3-3-3-1-1-1 
Power Clean

As Many Rounds As Possible (AMRAP) in 8 Minutes of:

100m Run
5 Handstand Push-ups
10 Ball Slam (30#/20#)

Results

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Coach Davis

Saturday 2/1

Main Class:

As a team of 2 complete AMRAP in 20 Minutes of:

5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″) Games Standard + Step Down
100m Run

* Curtis P: 1 Power Clean + 1 Left Leg Barbell Static Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press. 
** Alternate each exercise with your partner (partner 1 does 5 Curtis P while partner 2 rests, partner 2 does 10 box jump while partner 1 rest, etc.)

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning:

As Many Reps As Possible (AMRAP) in 6 Minutes of:

75 Wall Balls (20#/14#)
then in the remaining time, max reps of:
Power Snatch (135#/95#)

Results

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Curtis P AMRAP

 

Construction Update:

Lighting, plumbing, framing, insulation and drywall hanging are DONE! Next up: Inspection, tape and mud on Monday, then painting. After that is done it will be time to jigsaw puzzle the mats/flooring and then cage header assembly. Schedule will run normal from here out, expect a change to our retest of the Stop the Slop Performance WOD. We need to have a pull-up cage to run it so it will push out just a few days.

Thanks everyone for you patience, help and support!

Demising Wall

Framing Sheet Rock