Strength/Skills WOD:
3-3-3-3-3
Weighted Ring Dip
* Scale to unweighted dips 3-5 reps per set
Conditioning WOD:
3 Rounds For time:
40 Push Press (65#/45#)
30 Squats
20 Ring Dips
10 Double-Unders
Results
View this photo
View this photo
Category: WOD
Hip Check
3 Rounds for time of:
25 Slam Balls (30#/20#)
400m Run
2 Rope Climbs (15′)
50 AbMat Sit-ups
Results
View this photo
View this photo
Gymnastic Kip with David Durante and Chris Spealler – video [ipod] [mov] [HD mov]
A Good Foot Lock Is Essential to a Rope Climb:
More PR's
Strength WOD:
5-5-3-3-1-1-1
Front Squat
Conditioning WOD:
3 Rounds for time of:
400m Run
10 Thrusters (115#/75#)
Results
View this photo
View this photo
And the PR’s keep on coming. Nice work on the Front squats today!
How Two Handstand Push-ups Cost Alessandra Pichelli $65,000 games.crossfit.com
Events:
On Sunday Oct. 20th there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!
Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”
Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”
Snatch Problems
Strength WOD:
2-2-2-2-2
Snatch
* Re-grip between reps, not touch and go
Conditioning WOD:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
1 Power Snatch (135#/95#)
2 Overhead Squat (135#/95#)
1 Snatch Balance (135#/95#)
Results
View this photo
View this photo
Deadlifts and pull-ups yesterday definitely effected snatches for some today. That said it was still good to get the work in and focus on technique improvement through both parts of the WOD.
The 2013 CrossFit Games on ESPN re-air Wednesday, October 2nd, at 5 p.m. PT.
Nutrition:
The Advocare 24 Day Challenge starts Saturday 9/28!
What is it? The AdvoCare 24 Day Challenge is a nutritional supplements bundle that is designed to help you detox your body, lose weight, lean out, and improve your health. Fall is here! It’s the perfect time to recharge your body and health and create good habits before the holidays!
Details:
• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.
• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.
The benefits of the Advocare 24 Day Challenge:
• It can be designed for everybody! Whether you are looking for weight management or if you are already fit and want to lose a few inches and lean out.
• Average person loses 10 pounds, 10 inches, & an average 3-4% body fat in 24 days.
• Removes toxins from your body.
• Discover hidden food allergies.
• Naturally replace harmful Candida in the gut with beneficial organisms.
• Reduce inflammation in the GI tract.
• Establish positive eating habits.
• Look and feel great!
• The 24 day Advocare Challenge helps you establish healthy eating patterns, improves digestion and nutrient absorption, and identifies foods that the body cannot properly digest.
Most common transformative changes:
• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood
Common questions:
*Yes, you still workout! You do everything in your normal routine.
*Yes, you still eat the same. Unless you eat like crap. Then, I would suggest cleaning up your diet. And, there are no “specific rules” but it is a detox so it is recommended that you cut out alcohol.
*Yes, non-SRCF peeps can participate! If your spouse, your family member, your neighbor, your friend (etc) is interested in doing the 24 Day Challenge please pass on the information. They are welcome to play with us!
*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.
The COST of the 24 Day Challenge is $253.25 + tax.
The 24-Day Challenge Supplements Bundle:
• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex®
• One box of AdvoCare Spark® – Mandarin Orange
• One box of AdvoCare Spark® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes
• One box of MNS® Max 3, C, or E
• Two bottles of Catalyst®
That’s only $10 a day! And remember, Spark replaces your daily coffee/tea, so you’ll save that by not going to Starbucks!! You will also have Meal Replacement Shakes during your Max Phase so, again, that is money that you won’t be spending.
This is an investment in your health…. The best investment you can make!
**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **
To sign up or for more details or any other questions see Michelle.
1st Pull-up!
Skills WOD:
10 Minutes:
Strict Pull-up or Chest-to-Bar Pull-up Practice
Conditioning WOD:
5 Rounds for time of:
6 Deadlifts (275#/185#)
10 Knees-to-elbows
25 Double Unders
Results
View this photo
View this photo
View this photo
Congrats to Michelle M. (Mums) for getting her first kipping pull-up today! That’s are big milestone to be proud of. Also congrats to Luanne who hit her 499 and 1/2 WOD on Saturday. Technically it was 500 but I’m not going to count it until she gets her 500 WOD Club t-shirt.
Events:
On Sunday Oct. 20th there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!
Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”
Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”
Lisa models her protective chest gear for coaching that Jim dropped off at the box today:
"Holleyman"
Main Class:
In teams of 2 complete 50-40-30 reps of each of:
Power Cleans (145#/100#)
Ring Push-ups
* One partner must run 200m while one works
** Alternate work on PC and Ring PU after each run (one is always running while one is working)
Advanced RX Class:
30 Rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (225#/155#)
Results
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
Belly Up to the Bar
Strength WOD:
1-1-1-1-1
1 Clean (Squat) + 1 Front Squat
Conditioning WOD:
5 Rounds for time of:
25 Double-unders
5 Bar Muscle-ups
* Scale: 5 Strict Pull-ups each round
Results
View this photo
View this photo
Want bar muscle-ups? Get strict pull-ups dialed in. Then get strict chest-to-bar pull-ups. Then develop a strong efficient kip and kipping pull-up. After having all three of those then grab one of your coaches and we will help teach you that bar muscle-up technique. Be patient and master the basics!
Strict Muscle-up Progression with David Durante – video [ipod] [mov] [HD mov]
CrossFit and the NFL: Payton’s Return Brings Changes to Saints In-season Conditioning, Lifting Program
Burpee Box Jumps
4 Rounds for time of:
400m Run
15 Burpee Box Jumps (24″/20″)
25 AbMat Sit-ups
Results
View this photo
View this photo
The burpee box jump: I am surprised at how many people today said they had never done these. It seems as if either everyone avoids them or I just need to program them more.
Tonight I had a naptime…I mean personal training session for the 6pm “class”. Well done Kimber:
‘Ninja Warrior’ plans USA vs. Japan matchup
Bottom to Bottom Thrusters
Strength WOD:
25 Minutes to find a 1RM
Overhead Squat
Checkout WOD:
Perform max reps for 8 consecutive Tabata intervals of 20 seconds of
work followed by 10 seconds of rest. Rest must occur in the bottom position of the thruster while holding the bar.
Bottom to Bottom Tabata Thruster (33# barbell /15# barbell)
Tabata score is the total number of reps performed in all of the
eight intervals. Post final score as Total Reps.
eight intervals. Post final score as Total Reps.
Results
View this photo
View this photo
Happy belated birthday Derek!
Bottom to Bottom Thruster face off between Scott Panchik and Dan Bailey: Big Sky, Montana: Men’s Final
Goat Practice
Skills WOD:
12 Minutes:
Goat Practice
* Pick a skill you NEED to work on and do it.
Conditioning WOD:
For Time:
750m Row
100 Wall Balls (20#/14#)
750m Row
Results
View this photo
View this photo
Congrats to Coach Mark who used his fitness and competed this past weekend in Seattle at the “BeastFest” and battled through 5 WOD’s to finish in 2nd place! He had a tight battle for that podium with some pretty fit men and fellow Regional competitors. Way to kill it Mark!
Mark at BeastFest on the Harbor Steps WOD:
The Reebok Life – Ben Smith Ben Smith does a WOD at Reebok HQ and misses his fridge. (For those who don’t “get it” Ben trained in his small garage gym squeezed in front of a fridge through multiple Games years. The fridge became an icon.)
Nutrition:
The Advocare 24 Day Challenge starts Saturday 9/28!
What is it? The AdvoCare 24 Day Challenge is a nutritional supplements bundle that is designed to help you detox your body, lose weight, lean out, and improve your health. Fall is here! It’s the perfect time to recharge your body and health and create good habits before the holidays!
Details:
• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.
• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.
The benefits of the Advocare 24 Day Challenge:
• It can be designed for everybody! Whether you are looking for weight management or if you are already fit and want to lose a few inches and lean out.
• Average person loses 10 pounds, 10 inches, & an average 3-4% body fat in 24 days.
• Removes toxins from your body.
• Discover hidden food allergies.
• Naturally replace harmful Candida in the gut with beneficial organisms.
• Reduce inflammation in the GI tract.
• Establish positive eating habits.
• Look and feel great!
• The 24 day Advocare Challenge helps you establish healthy eating patterns, improves digestion and nutrient absorption, and identifies foods that the body cannot properly digest.
Most common transformative changes:
• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood
Common questions:
*Yes, you still workout! You do everything in your normal routine.
*Yes, you still eat the same. Unless you eat like crap. Then, I would suggest cleaning up your diet. And, there are no “specific rules” but it is a detox so it is recommended that you cut out alcohol.
*Yes, non-SRCF peeps can participate! If your spouse, your family member, your neighbor, your friend (etc) is interested in doing the 24 Day Challenge please pass on the information. They are welcome to play with us!
*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.
The COST of the 24 Day Challenge is $253.25 + tax.
The 24-Day Challenge Supplements Bundle:
• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex®
• One box of AdvoCare Spark® – Mandarin Orange
• One box of AdvoCare Spark® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes
• One box of MNS® Max 3, C, or E
• Two bottles of Catalyst®
That’s only $10 a day! And remember, Spark replaces your daily coffee/tea, so you’ll save that by not going to Starbucks!! You will also have Meal Replacement Shakes during your Max Phase so, again, that is money that you won’t be spending.
This is an investment in your health…. The best investment you can make!
**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **
To sign up or for more details or any other questions see Michelle.