"Randy"

For Time:
75 Power Snatches (75#/55#)

Skill Work:

Pick a “goat” and work on it

Results 

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Jenna_Power Snatch

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy is an all out barbell sprint. Halfway through the back tightens, the shoulders burn and the heart is pounding. It’s like 7 minutes of burpees. Only better because it’s a barbell. Like any Hero workout, knowing what it’s for is important and makes you go harder.

Evan_Power Snatch Teri_Power Snatch

Well said. Read it: 10 Reasons Why CrossFit Isn’t Working For You by CrossFit South Bay

Saturday is the 31Heroes WOD. Sign up. Get a partner. Buy coffee. Details here. We have three heat times. 0930 (full), 1030, and 1130. Sign up on the whiteboard in the gym.

Upcoming Events:

Seminar/Clinics: 

8/23 King CrossFit: Rocktape Power Taping Clinic for CrossFit Athletes

Local Competition:

8/11 Maple Valley Crossfit Benefit Team Throwdown for Africa

8/26 WODFest at Gasworks Park in Seattle

7 Up

Strength WOD:

3-3-3-3-3
Deadlift

* “Touch and Go” Reps, 15 minutes total.

Conditioning WOD:

7 Rounds for time of:

7 Kettlebell Swings (70#/53#)
7 Toes-to-Bar 
200m Run

Results

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DL_Meg KB_James and Aaron

Twinsies! 

Twins

Seriously I go to the Games and buy 25 t-shirts and Sean happens to wear the same one as me today?

The Best Gym For Startups: CrossFit” by Gregory Ferenstein, Tech Crunch.

Headed to the Olympics: Erin Cafaro” by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

Cluster

Strength WOD:

3-3-3
Squat Clean Thruster aka “Cluster”

* “Touch and Go” Reps; take 2 warm-up sets first. 60-90 sec rest between sets.

Conditioning WOD:

5 Rounds for time of:

5 Squat Clean Thruster (135#/95#)
10 Chest-to-Bar Pull-ups

Results

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C2B_James P

Katie_Clean Thruster Lynn_Clean Thruster

The Cluster (Squat Clean Thruster). It lives up to its name. This takes the thruster to a new level of suck. Do a bunch of them and it’s a cluster.

Read this post from Rob below. I couldn’t agree more.

“CrossFit is My Cheers” from CrossFit Dad’s Blog. 

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups 
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups 
20 Box Jumps 

Results

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Rob_WB Michelle_DU

Today was raining PR’s on double-unders. Natalie, Kyle, and Christa all got them. Both Kyle and Christa got theirs in the 7pm class and Molly learned to ride Ash’s bike after the same class. What do those things have in common? My class. Boom. (Natalie PR’d this morning so Michelle can claim that one). 

Get your team signed up for 31Heroes this Saturday! Read here for details.

Kim_KB Snatch Get a Grip

Notes:

Read this: “CrossFit is Dangerous??? And How It Very Literally Saved My Life” by Miranda Oldroyd

Simply being stronger saved CFHQ Trainer Miranda Oldroyd from the very real possibility of becoming paralyzed after a car accident that left her with a broken neck…that the ER missed and she didn’t know about for over 2 weeks! This story is a good testament to why getting fitter benefits you in ways you don’t always think about.

Weightlifting at the Olympics: Records Tumble As Kim Takes Gold

If you have time, stream the men’s and women’s Olympic Weightlifting events. It will make you feel completely inferior and pathetic the next time you snatch or clean at the gym.

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m 
180 Kettlebell Swings (53#/35#) 
120 Pull-ups 

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises). 

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together. 

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time: 

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar 
10 Burpee Muscle-ups 
10 Toes to Bar 
10 Power Clean
10 Thruster
10 Box Jump Overs 
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Josh_Over Box Jump

Ash_Burpee Over Plates

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.

Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.

Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!

Margarita Fest Margarita Fest 2

Climb-matic

Strength WOD:

12 Minutes to Establish:

Shoulder Press
2/2/2/2/2

Conditioning WOD:

For time:

100 Air Squats
4 Rope Climbs (15′) 
75 Air Squats
3 Rope Climbs 
50 Air Squats
2 Rope Climbs 
25 Air Squats
1 Rope Climb

* Sub 2 Supine Rope Climbs per rope climb.

Results

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Marc E. and his first rope climbs:

Marc E_Rope Climb

I saw Batman tonight and realized if Batman were real he would CrossFit. In the Batcave. He would be good at it.

CrossFit Makes People Better Commercial – video [wmv] [mov] [HD mov]

Team Climb WOD

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Then Complete:

5 Rounds for time:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push Up (With Hand Release)

Results

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Jump and Squat

OHS_Mums Good Morning_Cathy

“Coaching Fran” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Overhead Squat sequence with Katie:

Katie_OHS - 1 Katie_OHS - 2 Katie_OHS - 3

  • Bar overhead and centered behind the ears, armpits forward
  • Send the hips back and squat deep while keeping the bar over the heels
  • Bar path is a vertical line
  • Knees out at the bottom of the squat, weight in the heels
  • Stand and finish with the hips open at the top
  • “Grimace” is optional (See Spealler below)

Speal_OHS

Events:

This Saturday is our Annual SnoRidge Margarita Fest from 8pm – ? at Ana’s Family Style Mexican Restaurant. While everyone is responsible for their own meal/drinks it’s a great time to celebrate the end of the 2012 CF Games season, enjoy the summer and hang out with your fellow Squatchers. Kids are welcome! (Join the FB event on the SRCF Page)

In August we will host the 31Heroes fundraiser Team WOD for the second year in a row:

31Heroes will be Saturday August 4th starting at 0930 and running in waves at 1030 and 1130. We will have team sign ups in the gym for start times (Teams of 2 must sign up). See the link and get registered for the event.

  • One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Background:

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Register to participate

The WOD: “31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run.

** One Bar per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Oly Test

Strength WOD:

18 Minutes to Establish:

1RM Snatch (Squat or Split)

Rest 2 Minutes

20 Minutes to Establish:

1RM Clean and Jerk (Squat or Split Clean, Push or Split Jerk)

Results

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Sean_Snatch Pull

Meghann_C and J

For those who made it in today you now have a new baseline for your snatch and C&J. If you used a split snatch today I encourage you to still work on your full snatch and your flexibility/mobility to improve that position. Focus on positions, hitting extension, and pulling under the bar as fast as possible with a lighter barbell. Think “Jump with the feet on the floor” both in the snatch and the clean. Both the Snatch and the Clean and Jerk are the best lifts for developing overall athletic ability. 

CrossFit Journal Balloon Muscle-up Commercial – video [wmv] [mov] [HD mov]

CrossFit Games Update: July 25, 2012 – Wrap Up Show (Warning these two are complete bozos)

Dead Pull

Skills:

5 minutes to practice:
Ring/Bar Dips
Double Unders  
Rope Climbs 

WOD:

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups

Results

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Rings

Quote of the Day: “The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” ~ Mark Rippetoe

Deadlift_Spencer Aftermath

Short, fast couplet today. Classic CrossFit. Pre-WOD was a great opportunity to work on different skills and technique whether it was strict or kipping dips, foot locks on ropes, or getting that double-under. Tomorrow is your chance to test your one rep max in both the snatch and clean and jerk. You will have a set amount of time. No more. Work efficiently and focus on doing work. If you run out of time then you probably were talking too much. Get after it!

Getting Back to the Podium: Smith and Voigt“: CF Games

2012 Reebok CrossFit Games Summary – video [wmv] [mov] [HD mov]

Annie T_Fran

Viking

Team Squatch

On Your Toes

5 Rounds for time:

400m Run  
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Silhouettes

Congrats to all the Squatchers who completed some form of a race this past weekend. Several peeps finished events such as the Warrior Dash (Michelle and Greg), ChelanMan Triathlon (Amy N., Lucy, Lena, Mollie, Moe), Ragnar Relay (Andrea) and to our resident Dirt Corps riders (Dustin, Jim and Matt) who raced in the Mt. Hood NW Cup 5 downhill race and placed 1st and 5th for Jim and Matt. If I missed anyone it’s not intentional I just couldn’t remember all of you. Great to see everyone out there being active!

Final Heat for “Fran”:

Fran_Womens Final

Speal and the “Double Banger”:

Speal_Double Banger

Women’s “Fran” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Men’s “Isabel” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]