"Running Diane"

For time:

21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run 
15 Deadlifts 
15 Handstand Push-ups
400m Run 
9 Deadlifts 
9 Handstand Push-ups
400m Run 

Results

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Josh deadlifts while Sean pistols:

Running Diane

Today and tomorrow are likely our last official days of awesome weather before the rain, drizzle, mist, sprinkles, showers and more settle in for good. Wednesday will be a Hero WOD and outside. It is dedicated to a fallen local Seattle Police Officer that our very own Greg knew and worked with. 

Fra-gi-lay

Notes:

Mobility Class tomorrow (10/19) is cancelled as Coach Rona is on vacation and we have a full schedule with class and Elements!

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups  

Results

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Meghann_OHS

Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

Speal Killer Cage

"Partner Filthy Fifty"

Main Class:

“Partner Filthy Fifty” – In teams of 2 complete for time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press  (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

* One person works at a time. Divide the reps as desired.

Advanced RX Class: 

“Beast 12” for time:

25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions 
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)

Results

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Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne  

Beast 12 Ring Dips_Rob

Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.

Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

  • Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you! 
  • Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
  • You must WOD in the bulk of your costume 
  • Get creative, have fun!

Jumping Pull-Up_Lucy

Working on your your kip?  Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

Notes:

For those who donated to the 31Heroes WOD here is the latest on the T-shirts: 
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”

Up Front

Strength WOD:

2/2/2/2/2
Front Squat (Find your 2RM “Rep Max”)

Checkout WOD:

AMRAP in 10 Minutes of:

25 Double-Unders
5 Handstand Push-ups

Results

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Amy_Front Squat

Front Squat points of performance (demo by Amy N.):

  1. Feet slightly wider than hips / shoulder width
  2. Toes angled out 30 degrees
  3. Hips back and squat below parallel or top of knee (Go deep!)
  4. Squat with knees out. Always.
  5. Chest Up
  6. Barbell on front of shoulders/clavicle
  7. Tight Lats (Squeeze your “wings”)
  8. Elbows up and pointing forward
  9. Loose fingers to allow wrists to bend
  10. Neutral head (Look forward)
  11. Don’t sit! DRIVE UP!

Normal Saturday class times. Group warm-up and team WOD for the Main Class (0930), then CF Kids (0945) and Advanced RX Class (1045).

Front Squat 5×2 WOD Demo with Miranda Oldroyd and Pat Sherwood – video [wmv] [mov]

Handstand Push-up Scaling with Heidi and Caryn (Gotta love Heidi’s inverted smile):

Heidi_Inverted Smiles Caryn_Pike Push-up

Happy Birthday Laura!

AMRAP (As Many Rounds As Possible) in 15 minutes:

200m Run
10 Power Snatch (75#/55#)
9 Sumo Deadlift High Pull (75#/55#)

Results

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Quote of the day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” ~ Coach Greg Glassman (CF Founder)

Laura and the Gang

The birthday girl Laura (center) post WOD with some of the PM peeps. Hope you had a snatch-tastic birthday!

This week we are going to add a regular Friday 8:30 AM class. That means everyday Monday through Friday we will open at 8:30. Mark, Rona, and Michelle will be your coaches who cover these classes (varies by day). For those who like this early time slot get in and get your WOD on. 

Nutrition:

Primal Pacs: An Interview With Founder Matt Pierce by Whole9

Our friends Dallas and Melissa of Whole9 did an interview and feature on their site about Primal Pacs, a local Seattle based grass-fed and Whole30 approved jerky company. Primal Pacs are a regular in our house and a constant in my work bag. I also have some in my car and in my desk at work for those “on the go paleo-in-a-pinch / I am staring at break-room junk food crisis moments”. When I hit that mid-morning hunger panic and need to stay fueled I grab one these. Beware eating any old beef jerky out there. 99% of it is junk. Primal Pacs however aren’t. Give them a try if you want a balanced and healthy snack option. Read the interview for a free shipping code.

Silly Jeremy, bras are for chicks!

Got breasts?

Jello Legs

For Time:

40 Overhead Walking Lunges (45#/25#)
6 Burpee Box Jumps (24″/20″)
30 Overhead Walking Lunges
12 Burpee Box Jumps
20 Overhead Walking Lunges 
18 Burpee Box Jumps
10 Overhead Walking Lunges
24 Burpee Box Jumps

Results

Clint and Leslie tackle the box and bumper:

Burpee Box Jumps and OH Lunges

Ever feel like quitting a WOD? How about making an excuse not to go to the box? When it’s really hard like in the middle of a “Hero” WOD have you ever been tempted to bitch about it?

Guilty. I have FELT that way many times. BUT while I have felt that way I have never done it. My rules: 1. If I plan to train then I train. 2. If I start a WOD then I finish. All of it. 3. Last rule? If it’s a Hero WOD then I never, ever complain or quit as that would disgrace the memory of the man it is dedicated to. 

Watch this demo of the benchmark “Cindy” workout by the Again Faster Adaptive Athlete Team. It should motivate and inspire as well as remind us that those veterans who sacrificed so much would probably do anything to have what they lost back. Being an Army vet as well as Michelle and I both growing up in military families makes this video especially meaningful. These guys clearly don’t quit. They modify, scale and adapt to their challenges, and they all CrossFit like the rest of us.

“Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov]

Ronda and Dan pressing and lunging:

OH Lunges_Dan and Ronda

"Team Jackie"

In teams of 2, complete 1 round each for time of:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.

Results

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Jackie_Rowing

Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.

Rachelle_Jackie Thrusters Jackie_Thrusters

For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:

Some ideas for people that are trying to stay on track & need some extra UMPF right now:
1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)

2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O

3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you

4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”

CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:

   

Notes:

This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.

Amazing Grace

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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Amazing Grace

CrossFit. Boobs. Two of my favorite things. Hosting an event that combines them both? Even better.

Team Pink

Breast Cancer Awareness month is October. This disease is something that for Michelle and I is especially important. M’s mom beat breast cancer over ten years ago. She (along with us and the rest of the family) celebrates her “Re-birthday” every November. That is why Barbells for Boobs is one of the events we host annually. Raising funds to go towards the cause to beat cancer is worth it. Seeing our box full of so many of friends and motivated CrossFitters showing up to work hard for a good cause is priceless.

Anyone who wanted to donate still can. You have two options:

  • Go here; search for our box and complete the registration
  • To purchase other gear that also benefits the cause you can go here

10 things to do to improve your clean and jerk.. from start to finish” by Strive to be Fergilicious: Sage Burgener

CrossFit is holding a workout demo and 2 person competition this weekend at the UFC Expo. Many of the top men and women competed in teams of 2 for 6 WOD’s over two days.

UFC Expo Midday Update – video [wmv] [mov] and Afternoon Highlights at the UFC Expo – video [wmv] [mov]

Cathy_RX Grace

Out of Gas

40-30-20-10 Rep rounds for time:

Row (Calories)
Push-ups
Box Jumps (24″/20″)
AbMat Sit-ups

Results

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Coaching a Coach through today’s grinder:

Jeremy and M

The double-under is a skill. As a component to helping you get fitter it drives improvements to cardio-respiratory endurance, agility, coordination, speed, and arguably accuracy. Many of you have had that dread about double-unders. Many have been practicing, trying and buying ropes, and learning how to get from “single, single, double” to consecutive double-unders.

The main keys are the timing of the same jump you use for a single-under (but with a more explosive or powerful jump) while rotating or pushing the rope with the wrists around for two quick revolutions. You have to be patient and jump hard as you learn without “donkey kicking” yourself in the rear. As you explode each jump remember it’s a vertical jump that is timed as the rope is beginning to pass under your feet. That is the point at which you spin your wrists around twice to force that rope to move. The elbows should stay down and the wrists should stay forward of your hips. If you are ready to learn or having issues then grab one of your coaches to work with you and offer tips to correct your technique.

One way to improve your DU skills is to practice them tabata style. Use it as part of your warm-up or after a workout. Watch the below video for a great view of how double-unders should look.

Tabata Double-Unders WOD Demo with Chris Spealler (40 reps) and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]

Notes:

Amazing “Grace” is tomorrow! 0930, 1000,or 1030. Show up and we will run waves through. CF Kids also kicks off at 0945.