Five and Nine

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

5 Rounds for time:

9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar

Results

View this photo
View this photo

Nines

Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.

Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013

Fives

Notes:

Attention CrossFit Dads and Daughters:

This Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

Office Squats

Power Hour

Strength WOD:

2RM (Touch and Go)
Power Clean

Conditioning WOD:

For Time:

1000m Row
75 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
25 Push-ups

Results

View this photo
View this photo

 
KB Swings PC

Lingua Fran-ca: CrossFit Journal A list of terms that will help you communicate in boxes all over the world.

Example: Shifty (n): Looking at someone’s C2 monitor either surreptitiously or blatantly.  


Shifty

Mental Monday

2 Rounds for time:

75 Double-Unders
50 Overhead Squats (95#/65#) 
25 Pull-ups

Results

View this photo
View this photo

Saer_OHS

A workout like today’s makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme leaves you with nowhere to catch your breath or recover on a different movement, and only the decision to stand there and rest. More time to think about all those overhead squats and shaky legs. It would be interesting to see today’s times compared to this same amount of work but with 5 rounds of 30, 20, and 10 each.

Kimberlee and Lisa_OHS

Notes:

Attention CrossFit Dads and Daughters:

Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

2013 Reebok CrossFit Games Qualifiers: All the athletes and teams going to the Games are listed here.

"Nate"

Main Class:

In Teams of 2, complete the following AMRAP for 24 minutes:

3 Wall Climbs
5 Bumper Plate Ground to Overhead (45#/35#)
7 Box Jumps (24″/20″)
9 Wall Balls (20#/14#)

* While one partner runs 200m the other partner works. When runner comes back swap and partner picks up where the other partner left off.

Advanced RX Class:

Strength WOD:

5-5-5
Deadlift

“Nate”

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

View this photo

Climb Throw GTO Box Jump

Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ RIP

Saturday was plenty of shoulders. Both the main class and the Adv RX class were long grinders. 

The Regionals are now officially over. At the end of July all those individuals and teams and masters will move on to the CrossFit Games.

Live CrossFit Games Update Show: June 9, 2013

The Men of the Central East: Rich Froning wins the Central East (oh and the same 4 other dudes from last year are going back to the Games again)

Central East Regional Report: Some Are Silver, Some Are Gold

Rich Froning’s gym wins 1st in their region: CrossFit Mayhem Earns a Trip to the Games

Events:

Attention CrossFit Dads and Daughters:

Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

Ivivva

Front Squat Friday

Strength WOD:

3/3/3/3/3
Front Squat

Conditioning WOD:

For Time:

12 Push Press (95#/65#)
10 Toes-to-Bar

Results

View this photo
View this photo

Front or Back view, it’s still elbows and chest up. Below parallel and knees out.

Front Squat - 4 Front Squat - 3

Front Squat - 2 Front Squat - 1

Quote of the day: “We all had numbers that we were gonna probably get. Then we all had numbers we were hopefully, possibly gonna get. We ended up getting numbers a little bit less than we probably were gonna get.” CrossFit Explode, MidAtlantic Region

Yesterday in my lack of sleep, zombie like state and still suffering from the denial and shellshock of “Game of Thrones Episode 9” I forgot to mention that we have a new kick ass coach officially running the 6:30am class once a week. Lisa C. (who comes to us from the Lab in Seattle) is now coaching the Thursday 6:30am class and Moe will still be running the Tues AM class. Lisa is highly accomplished having been voted “Coach of the Year for 2012 at SnoRidge CrossFit” by her fellow coaches despite not having coached a single class last year! You don’t get any more legit than that. Welcome Lisa!

CrossFit Games:

Central East Men’s Event 1 It doesn’t get any closer than this. Almost a 5 way tie for 1st place on “Jackie”. After day 1 it’s right where you expect with Rich Froning beating the world. Yawn. (kidding)


Burpee Sandwich

Skills WOD (Choose):

10 minutes Handstand Push-up practice

EMOM for 10 minutes Complete 3 Handstand Push-ups (Strict, Kip, Deficit, Ring, etc)

Conditioning WOD:

3 Rounds for time:

500m Row
21 Burpees
400m Run

Results

View this photo
View this photo

Parallette HSPU

Introduction to Rowing by WOD Talk Magazine

Regional Preview: Week 4 – [video] Last weekend of Regionals begins tomorrow! The heavy hitters of the Central East, Mid Atlantic, Canada East and Latin America will all battle it out. Stream some heats live from the Games site throughout the weekend.

Ring HSPU:

Ring HSPU bottom Ring HSPU top

Milestones

Strength WOD:

1/1/1/1/1
Power Snatch 

Conditioning WOD:

For Time:

10 Power Snatch (155#/105#)
2 Rope Climbs (15′)
8 Power Snatch
2 Rope Climbs
6 Power Snatch 
2 Rope Climbs
4 Power Snatch  
2 Rope Climbs
2 Power Snatch  
2 Rope Climbs

* Sub 2 Supine Rope Climbs or 6 Supine Ring Rows per Rope Climb

Results

View this photo
View this photo

IMG_9290 IMG_9292

Happy 30th birthday to Lynn (she requested a rope climb birthday WOD) and congrats to Bill, Elliott and Holly for their 1 year anniversary with starting CrossFit! All great milestones and reasons to celebrate!

A power snatch should look like a full (or squat) snatch with shallow squat depth. As you go heavier the squat gets deeper:

IMG_9293 IMG_9294 IMG_9295

IMG_9297 IMG_9299 IMG_9302



Overview and highlights of who qualified from our Region for the Games: North West Crowns Its Fittest games.crossfit.com

Wes Piatt’s Third Place – [video]

Nutrition:


Jello Legs

3 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
30 Overhead Walking Lunges (45#/35# Plate)
400m Run

Results

View this photo
View this photo

Gym, tan, laundry kind of day:

GTL

Rope climbs Wednesday. Bring your socks.

There are just so many things wrong with this video. He does look ready though.

Dan Bailey is Ready” – [video]

Tour of the CrossFit office – [video]

Regional Competition Coverage

At Least It Isn't "Badger"

For Time:

30 Squat Cleans (95#/65#)  
30 Pull-ups
400m Run  
20 Squat Cleans 
20 Pull-ups
400m Run
10 Squat Cleans  
10 Pull-ups
400m Run

Results

View this photo
View this photo

Mini Badger

Note: “Badger” is a Hero WOD that’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run.

Cleans

This past weekend wrapped up the 2013 CrossFit Games Northwest Regionals. It was a fun, tiring, and inspiring competition. Mark went to his third straight Regional as individual athlete and PR’d big with a 15th place finish that saw him rise in the rankings for three consecutive days. He started off with a PR on “Jackie” which seemed to set the stage for the remaining 6 workouts as he finished out strong heat after heat cruising through the WOD’s that were his strengths while PR’ing ones that were his weaknesses. Racing through cleans and rope climbs was a perfect ending to a long weekend.

For those who came out to cheer and support it was something I believe really mattered for Mark on the floor. As a judge I can tell you that when an athlete’s supporting gym would cheer you could really hear it down on the floor. At times the noise was surprising to get as loud as it was. Looking up in to the stands and seeing so many from SRCF up in the seats was a great sight to see. As a gym owner it’s fun to sit there and think “that’s our family”. Thank you all for showing up and being part of that family. Congrats Mark!

If you are looking for summaries, videos, and recaps then go here to the CrossFit Games NW Regional page.

Live CrossFit Games Update Show: June 2, 2013

2013 Reebok CrossFit Games Qualifiers

North West Regional Report: Last Climb

Ash perfecting the art of the “photo bomb”:

Photo Bomb Photo Bomb 2

Photo Bomb 3 Photo Bomb 4