Category: WOD

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

View this photo

Team Trevor

In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Matt_Pull-ups

 Notes:

Power is back and classes are back to regular schedule.

Day 5 of the burpee challenge! Drop and knock them out!

Day 16 of the Stop the Slop Challenge. Who is still in the Whole30 with NO cheats? We managed to make it through the ice storm and power outage with no issues. The rest is downhill. If you have stopped or jumped off the wagon for a few faileo pit stops then saddle up and finish the rest of the way!

Read: “Whole30 Success Story: Jenn L.” by Whole9

With all the time off resting and relaxing you should be ready to hit the box. We have three birthday WOD’s this week starting with Monday. You’ve been warned!

Pillow Pet

Snowmageddon Update:

We will have Saturday OnRamp and classes even if power is out. We will open the door for light so dress appropriately!

Friday PM classes cancelled with no power as it is way too dark in there after 4pm with the door open. (I checked yesterday)

Cross your fingers for PSE to fix power lines for time!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes: 
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#) 

Results

View this photo
View this photo

Rona_Pike Jason_K2E

Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Better Than Yesterday

5 Rounds for Time of:

Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds

Checkout WOD:

For Time:
1000m Row
150 Double-Unders 
50 Box Jumps (24″/20″) 

Results

View this photo
View this photo

Debra powering through double-unders:

DU Ready_Deb

Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.

CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.

Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.

Read: “Truth, Or Lies? | Having Words With Lisbeth” by lisbethdarsh.tumblr.com
What is CrossFit?

   

"Freddy's Revenge"

5 Rounds for Time: 
5 Shoulder to Overhead (185#/135#) 
10 Burpees
* Use press, push press, jerk, split jerk, from front or behind the neck. Clean from floor.

Results

View this photo
View this photo

Trapper and Andrew demo the movements:

Trapper_OH Andrew_Burpees

“Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]

For the story on this WOD see the above link and video. This old main site workout featured HQ trainers, 2008 Games winner Jason Khalipa, and our own local hero Kallista Pappas of Jet City CF (she was the youngest ever Games athlete). In the video they use racks to pick up the bar to go overhead; we did not. Clean it off the floor and go. Drop it and you have to clean it again. No rack also makes you prioritize technique and efficiency overhead rather than racking it to keep push pressing it.

Nutrition:

Day 8 of our Stop the Slop Challenge. We hope you are all still in and having a paleo-riffic time! At this point you likely have been grouchy, dealing with energy swings, and potentially craving something. Don’t give in, be strict! This next week you should start to see some positive changes and you will start feeling more energetic and recover faster.

“Get Out Of Good Food Jail: Tips And Tricks From Top Paleo Chefs” by Whole9

Resolution Revolution 2012 at Stoneway CF

Prowler Push_Michelle_Stoneway

This past Saturday was the Stoneway CF Resolution Revolution 2012 team throwdown. SRCF had 3 teams competing (one team was a SRCF and CF Basic mash-up) and all did quite well. Out of over 20 teams Rob and Rona (Team RoRo) took 10th place, Jeremy and Michelle (Team Nuts and Butts) took 4th, and Mark and Amy (Team Shark Sucker) landed on the podium with a 3rd place finish. All won some prizes and had a great time throwing down through two team WOD’s. (Click on the link above to see the workouts) 

Besides our competitors a huge thanks goes out to Greg, Lindsay, Liane, Debra, Dustin, and Kim who all volunteered or were there as cheerleaders through the rain, sleet, snow and sun. It was awesome to watch everyone represent Team Squatch and also see the fun that team WOD’s produce. Congrats!

SRCF Team Effort

Speaking of teams, for those interested in team events on 2/11 is another two WOD challenge. I have been working with CF Gravity Janes the past two months (they created and are leading the whole effort) and several other local area boxes to put together a local CrossFit league. To get things started they are hosting a throwdown on 2/11 at GJ’s. It will be an event with teams of 4 competing (2 men and 2 women) and it will be one of two test events to work out the kinks for what will become our own “CrossFit League” later this spring/summer. It is going to be called Box League Northwest and the plans are for an inter-box league running from June to September (dates may be adjusted).

My hope is that Team Squatch will field a team of 6 individuals (possibly a 2nd if there is interest) and it will need to have an equal number of guys and gals who can RX most workouts that could come our way. One Saturday each month there will be a home and away team that “plays” each other by competing in a couple WOD’s. There will be a buy-in for each team member to join, prizes, a website, casual atmosphere, and a commitment to having fun and building community. A schedule will eventually be published on the website to be created and teams will compete with those on the team that can make each event. Each team will have a captain that serves as overall lead and person who decides which four tackle each event in a given match. I plan on initially serving as team captain and will be looking to build the team(s) for our box.

What better way to stay focused on training, get some healthy competition, and grow camaraderie? More details to come. Stay tuned and let me know if you are in for either 2/11 or later this summer.

IMG_0388 IMG_0426 Team Nuts and Butts

Team Squatch

"Tabata This"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row
Rest 1 Minute
Tabata Squats

Rest 1 Minute
Tabata Pull-ups
Rest 1 Minute

Tabata Push-ups
Rest 1 Minute
Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

View this photo

Tabata This:

Tabata This

Do CrossFit. Eat clean. Stretch, mobilize, and recover properly. No excuses.

No Excuses

Notes:

Normal Class Schedule on Monday 1/16. Stay safe and enjoy the snow!

This Is How We Roll

6 Rounds For Time:

200m Run 
10 Sumo Deadlift (205#/145#)
5 Handstand Push-ups 

Results  

View this photo
View this photo

Coach Jeremy led some pre-WOD torture tonight:

Rolling Out

Good luck tomorrow to Michelle and Jeremy, Mark and Amy, and Rob and Rona who are all competing as teams in the Stoneway CrossFit Couples Resolution Revolution. This team of 2 / 2 WOD throwdown event is gonna be fun! Also thanks to those of you volunteering (Lindsay, Greg, and I think maybe a couple others).

Class is on for 0930 but there is no advanced RX Class. Come to the 0930 to get your sweat on! 

Can’t forget to give a shout out to Krista who tonight got her first kipping HSPU! Her shriek of excitement was pure awesomeness.

Dan G_Sumo DL

Quote of the Day: “We’ve been doing Whole30 since January 2 as a family. Here we are 10 days in and we hit our first potential for disaster this afternoon. I ended up with an unexpected schedule issue that put the kibosh on my planned WOD and messed up dinner planning too. We all dashed out of the house with me knowing that my family would return to a house devoid of dinner and would have to fend for themselves. I would have to go without dinner until I returned home several hours later. We made it through the other side. I faced down a table full of crackers, cookies, candies and chocolate that appeared as the meeting hit 9 o’clock and everyone’s munchies turned on and my two novices managed to create an on program meal! We’re going to do this thing!” ~ Lorraine

Jim H_Sumo DL

Notes:

CrossFit commercial by Reebok/CrossFit to air this Sunday during the NFL Playoffs (Packers vs. Giants):