Community. Coaching. Caring. Since 2009.
For time:
800m Run
40 Push-ups
20 Deadlifts (225#/155#)
30 Push-ups
15 Deadlifts
20 Push-ups
10 Deadlifts
10 Push-ups
5 Deadlifts
800m Run
Results
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Congrats to Dan L. for his 100th WOD!
Sam Briggs and Rich Froning Win 14.4
Watch the 14.4 World Record Performances (This is an insane level of fitness):
Main Class:
As a team of 2 complete for time:
60 Back Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
40 Front Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
20 Overhead Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
* 1 Partner working at a time, clean from the floor
** You may “pass” the bar to your partner
*** One bar, scale weights as needed with your partner
Advanced RX Class:
Strength WOD:
3-3-3-3-3
Back Squat
Skills:
10 Minutes Handstand or Handstand Walk Practice
Conditioning WOD:
4 Rounds for time of:
400m Run
7 Burpee Pull-ups
10 Back Squats (155#/105#)
* Take barbell from ground
Results
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View this photo (Open Scores: Submit them now!)
Concept2 Rower Makes Open Debut games.crossfit.com
Moments in Bellevue games.crossfit.com
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-bar
40 Wall-balls (20#/14# to 10 ft./9ft.)
30 Power Clean (135#/95#)
20 Muscle-ups
Results
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Open competitors submit your results! Friday Night Lights was a success even with the longer times and increased logisitics. Thanks to everyone for the the patience and making it all work. This Open WOD was new, unique (the first time an Open WOD had more than three movements) and very challenging. Starting with the row and ending on the rings this gasser drains you one rep at a time.
Next week for 14.5 Friday Night Lights we will have some post Open libations available. Plan to stick around!
Josh Bridges on the Mental Game games.crossfit.com
Very cool comparison side by side with a 20lb. difference between lifts:
Lydia Valentin – 105 kg & 115 kg Snatch Comparison by hookgrip
3 Rounds for time of:
500m Row
25 Ball Slam (30#/20#)
20 Up and Over Box Jumps (24″/20″)
15 Handstand Push-ups
Results
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Frank is so efficient he is resting while he is working.
What’s in store for tomorrow? Workout 14.4! For complete workout standards, video and scorecard click here. This one’s gonna be a fun one! For those coming in the PM for “Friday Night Lights”. Choose your time slot, bring drinks and hang out after the WOD.
Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4
Great turnout for the 14.4 Announcement at CF Bellevue tonight. We had 25 people there (not pictured Scott, Kim, Jeremy, Dylan, Deb, and Dana)!
Skills WOD:
Pull-ups (Strict)
5 x 5 or 5 x 7
* Scale to Supine Ring Row or 5 x 3 Strict Pull-up
Conditioning:
3 Rounds for time of:
20 Thrusters (75#/55#)
50 Double-Unders
Rest 30 Seconds
Results
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100th WOD for Kelli B.!
CrossFit Games Update Show: March 19, 2014 – [video]
Backstage Pass: Open Workout 14.3 – CrossFit Journal video [ipod] [mov] [HD mov]
Strength WOD:
EMOM (Every Minute On the Minute) for 7 minutes complete:
1 Snatch (Squat, choose load)
Conditioning WOD:
21-15-9 Reps of each for time of:
Knees-to-Elbows
Squat Snatch (95#/65#)
Results
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‘N Sync:
Pretty interesting how some knees-to-elbows can mess up your midline for snatches.
This Thursday is the “Battle In Seattle” as the 14.4 Open WOD 14.4 Announcement will go down at CrossFit Bellevue. Tickets are long past sold out and for those who bought tix and are going the doors will open at 3:30pm. Parking is not available on site and you will need to park at 13620 SE Eastgate Way and ride the provided shuttle over. Shuttle runs 3pm-9pm. Wear your SRCF shirt and try to link up if you want. Seats/bleacher spots will be hard to come by so if you get there and have a great spot then keep it and enjoy the show!
All Classes on Thursday will run on the normal schedule. Thanks to Moe and Lindsay for covering! I will plan to have the TV set up in the lobby to stream the announcement as usual at 5pm.
CrossFit Games Update: March 18, 2014 – [video]
Danielle Sidell and Austin Malleolo Win 14.3
Chris Spealler hitting a 275# C&J:
Strength WOD:
1-1-1-1
Clean & Jerk
Conditioning WOD:
AMRAP (As Many Reps As Possible) in 12 Minutes of:
4 minutes of Clean and Jerks (135#/95#)
4 minutes of Rowing (Calories)
4 minutes of Burpees
Results
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Watch this. Owned by two of the coolest people we know and is by far one of THE coolest gym’s ever. I want to go drop by and face all the med balls out, move the spray bottle and generally just drive Nadida and Eric’s OCD tendencies through the roof.
CrossFit Belltown: The Old Curiosity Shop – CrossFit Journal video [ipod] [mov] [HD mov]
Lindy Barber and Jen Smith Do 14.3 games.crossfit.com
Main Class:
As a team of 2 complete AMRAP in 12 Minutes of:
5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)
* Alternate each exercise with your partner (i.e. Partner 1 does 5 ring dips, Partner 2 does 10 push-ups, Partner 1 does 15 wall balls, Partner 2 does 5 ring dips, etc.)
Advanced RX Class:
Strength WOD:
5 x 1 Press + 3 Push Press
Conditioning WOD:
AMRAP (As Many Rounds As Possible) in 9 Minutes of:
5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)
Results
Today I had to call an audible and adjust the WOD on the fly. This one that Sean and I came up with made for a better combo than what I had planned and thanks to Lisa’s prompting helped those who did 14.3 yesterday get more recovery time for the posterior chain. If you log your WOD’s on beyondthewhiteboard.com then the WOD is now up to post your results.
Open Competitors! GO LOG YOUR 14.3 SCORE! Do it now before you forget. (See yeterday’s results for Open WOD scores)
Straddle Press to Handstand with Camille Leblanc-Bazinet – video [ipod] [mov] [HD mov]
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135#/95#)
15 Box Jumps (24″/20″)
15 Deadlifts (185#/135#)
15 Box Jumps
20 Deadlifts (225#/155#)
15 Box Jumps
25 Deadlifts (275#/185#)
15 Box Jumps
30 Deadlifts (315#/205#)
15 Box Jumps
10 Deadlifts (365#/225#)
15 Box Jumps
* Step ups allowed (Actually the WOD should just say “Step Ups” instead of “Box Jumps” as these are not the same movement. Shocking I know.)
Open Competitors! Post your results to the 2014 Reebok CrossFit Games Open.
Results
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Jules had the Tovar Swoop thing down. AND Deadlifted way better!
SRCF Friday Night Lights was rocking tonight with a strong turnout all day and high energy for late classes. Thanks to Deb and Moe for providing refreshing post WOD beverages! Overall I think everyone did a great job lifting within their means and doing things right. Week 3 is pretty much done except for a couple people. If you need to get 14.3 done then it’s tomorrow or Monday before 5PST!
James being judged with a good rep:
Strength WOD:
5-5-5
Back Squat
Conditioning WOD:
For time:
400m Run
30 Back Squats (95#/65#)
400m Run
20 Front Squats (95#/65#)
400m Run
10 Overhead Squats (95#/65#)
Results
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Open WOD 14.3 has been announced and we will be running this tomorrow for all classes. Good thing I programmed deadlifts yesterday…
Pack your shin skins, grab your belt, and for God’s sake please don’t lift like Stacie Tovar when you deadlift! (If you are wondering what that looks like then the picture below shows what not to do on the right hand side)
Focus on finding a solid set position every time, shoulders over the bar and lats “on”, maintain a neutral neck and then push through the floor. Squeeze your butt and push your hips open as you clear the knees. At the top the shoulders, hips and knees should all be open.
5 Reasons Why Deadlifts Are Killing Your Lower Back stronglifts.com
Notes:
