Category: WOD

AMRAP "Annie"

Strength WOD:

5/5/5/5/5
Deadlift

* 20 Min. max. Touch and Go with perfect form.

Conditioning WOD:

AMRAP “Annie”

As Many Reps As Possible in 10 Minutes of:

25 Double Unders
25 AbMat Sit-ups

Results 

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DU AbMat SU

Coaching Tips:

  • In the double-under relax the arms and keep the elbows down at your sides while you hold your hands in front of your hips. Jump the same as a single off the balls of the feet (but with more vertical power), keep your eyes up and flick your wrists.
  • In the AbMat sit-up touch the floor behind you with your hands and touch your front of your shoes at the top to ensure full range of motion.

One of the best pilots in our Navy and the world uses CrossFit to stay in shape to fight some serious G-forces in the air.

Being A Blue Angel: CrossFit Community

Belated Birthday

Skills WOD:

Ring Dip practice

* 10 Min. max., instruction on kipping dips

For time:

40 Wall Balls (20#/14#)
40 Snatch (115#/75#)
40 Wall Balls 
40 Ring Dips
40 Wall Balls 

Results 

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Holy Wall Ball Coaching the Coach

Happy birthday to both Coach M and Cathy! Michelle was happy to not repeat her bday workout for the past several years but I couldn’t let her off easy. Brutal Fun at it’s best today. 

Grab n Go

Repost: This is what we worked on today. Timing of the kip is everything in the dip. Knees up then press out of the dip quickly, don’t kick down! If dips are a weakness, work static dips and jump to support holds for strength.

“The Kipping Dip” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

Read: 

Trident Athletics CrossFit Raises $28,000 for Triple Amputee

The Now of CrossFit by huffingtonpost.com

Helen-ish

Strength WOD:

2/2/2/2/2
Back Squat

* 15 Min. max.

Conditioning WOD:

For time:

1250m Row
–Then 5 Rds. of–
15 Kettlebell Swings (53#/35#)
12 Pull-ups

Results 

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Ass to ankles

Today’s conditioning was a sort of a Rowing + super Helen. There were also a bunch of back squat PR’s continuing the recent trend of hitting PR’s in cleans, jerks, snatches and more. Tomorrow is M’s birthday WOD (Cathy’s too if she didn’t count today as hers). Either way it’ll be balls and snatches.

Day 23 of the Burpee Challenge. It’s also Day 17 of the Stop the Slop Challenge. Stay with it. Retest and weigh-in’s are less than 2 weeks away.

Imitation is flattery. I came across two local affiliates who are friends of ours that have implemented a 100 WOD T shirt and a 250 WOD Club. Pretty awesome! Remember if you have logged your 100th, 250th or 500th WOD then get your SRCF WOD Club t-shirt!

Homework: The Burgener Warm-Up

Happy Birthday Meghann!

5 Rounds for time: 

30 Double Unders
12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results 

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DU_Meghann Hang PC

Meghann requested a birthday WOD and I picked this as it combines something she doesn’t love (DU’s) with what she definitely loves (heavy barbell stuff like the Hero WOD “DT“). Hope you enjoyed this brutal birthday “Double Under DT” combo!

Video:

From the vault (2011):

Annie Thorisdottir (Women’s 2011 CF Games Champion) completes “DT” in 4:49 [wmv] [mov]

Ground to Overhead

Main Class:

As a Team of 2 complete for time: 

800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks 
30 Box Jumps 
200m Run (team runs together)
20 Power Clean and Jerks 
40 Box Jumps 

* Partner up, share reps, one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Power Clean and Jerks 

Conditioning:

10 Rounds for time:

100m Run 
3 Muscle Ups (Odd Rounds)
3 Power Clean and Jerks (Even Rounds – 155#/105#)

Results

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Clint_CandJ

Day 19 of the Burpee Challenge

Great day for some clean and jerks. If you used the same load for the Stop the Slop Challenge consider this practice with more reps.

Good luck to all of you competing this weekend. We have two teams in the Seattle Affiliate League and Mark is competing in a throwdown at CF Lynnwood.

EMOM

Air Force Guardian Angels by CrossFit Community

“The Guardian Angels, a group of highly-trained elite airmen, use CrossFit to train, so they are ready when summoned for combat rescues. They are called Guardian Angels.”

Amazing story: After the Fall: Chris Stoutenburg by CrossFit Community

“My daily motivation is to just be better and to show other people who have disabilities that you don’t have to be put in a box,” he says. “If you push yourself, you can develop more skills and more abilities than you’ve been told that you could.”

Congrats to our latest group of OnRampers!

OnRamp_Jan

Jeremy's Idea

Strength WOD:

3/3/3
Front Squat

* 12 Min. max. Warm up then use the heaviest weight you can for each set.

Conditioning WOD:

For time:

1000m Row
–Then 3 Rds. of–
15 Push-up (hand release)
15 Jumping Squats (Barbell 45#/33#)
15 Kettlebell Swings (53#/35#)
–Then–
1000m Row

Results

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Jumping Squats_1 Jumping Squats_2

This conditioning WOD is a mean one that Jeremy and Kim did recently except with 25 reps of each exercise. Be glad I cut the reps down! 

Double Day

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatches @ 70% of 1RM

Conditioning WOD:

15-12-9 Reps of each for time of:
Deadlift (225#/155#)
Med Ball Cleans (20#/14#)
Chest-to-Bar Pull-ups

Results

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Amy_Snatches

Two short but good workouts on tap today. Oh and Happy birthday Greg M. from the SRCF clan!

One awesome “Lumberjack” and CrossFitter and all around human: “Meet Kurtis Bowler” CrossFit Journal video [wmv] [mov] [HD mov]

Nutrition: Heart Surgeon Speaks Out On What Really Causes Heart Disease

A Couple of Jerks

Strength WOD:

2/2/2/2/2
Push Jerk

* Limit load to what you can safely re-rack onto your shoulders 

Conditioning WOD:

21-15-9 Reps of each for time of:

Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)

Results

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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.

Checkout WOD

Christa F_PJ Rona_PJ

“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]

Nutrition:

This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map

Whole30® Approved bacon by Whole9

CF Events this weekend:

From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.

This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!

Max Clean

Strength WOD:

1RM Clean (Squat)
* 25 minutes to work up to a 1 Rep Max

Results

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Clean_Justin

PR’s by the chalk bucket full today!

READ: “What Does The Early Arm Bend Do?” by Spencer Arnold

Last week was finding your max snatch. Today was the max clean. To maximize time spent on instruction, coaching and lifting there was no checkout today. Great focus on limiting the load to what you can efficiently execute in a clean rather than piling on the weight and breaking down in form. “Sweep it back and finish! Go slow to go fast!”

Trivia: Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”. This was a movement practiced by Germans over the British (from the continent) and involved pulling a barbell up to rest on a belt, then flipped and wrestled clumsily up to the rack position to press overhead. This became known as a slow, nonathletic, and inefficient method compared to the faster way to lift the bar “clean”. The Continental fell out of favor and the clean was adopted by weightlifting federations as the official movement. Thus the story behind the “clean”.

1st Pull_Andrew

Watch this. She won the OC Throwdown last week and dominated the clean ladder with a max of 240#:

    

SNORIDGE CROSSFIT