Bump and Grind

For Time:

50 Plate Ground to Overhead (45#/25#)
75 Hand Release Push-ups
100 Squats
1250m Row

Results

View this photo
View this photo

Hand Release

When I congratulated Laura M. the other day for her Rock ‘n Roll Marathon I didn’t know one thing. Her preparation. Getting ready for a marathon Laura decided to focus on two areas: CrossFit and nutrition. That’s right, no running (Okay she did one day of just running 6 miles and that was it). She signed up, told very few people about it, and hit the gym. Her plan was to give it a shot and if it didn’t go well to stop at the halfway point. Other than that one run she made sure to stay on schedule to getting in for the WOD and cleaned up her food a little. The result? She hit the half marathon point averaging 10 1/2 minute miles and decided she felt great and just kept on running. She finished the marathon in 5 hours at a little over an 11 minute plus pace. She felt pretty good overall, had no injuries and hit a PR for her second one!

G2OH

4th of July Schedule:

Two classes on Wednesday the 4th: 0930 and 1030 only! All other classes cancelled. Celebrate your independence and enjoy the fireworks!

Group Stretch

Team Effort

Main Class:

In Teams of 3 you have 20 Minutes to complete:

2000m row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time; one rests

After completing the row and double-unders, with the time remaining:
Complete as many Overhead Squats (75#/55#) as possible
* One person working at a time; two rest
Score Total Reps of Overhead Squats

Advanced RX Class:

Hang Clean (High Hang) *Heavy but perfect
1/1/1/1/1/1/1

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Thruster (95#/65#)

WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment – video [wmv] [mov] [HD mov]

Results

View this photo
View this photo

Team Effort:

Team Row_DU Max OHS

Jeremy sums up the Advanced RX Class workout:

Jeremy_Rest

Congrats to Coach Moe and Laura M. for completing the Rock ‘N Roll Marathon today as well as to Teri for hitting her 250th WOD!

"Yes…Tabata That"

Tabata Intervals:

Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score is lowest number of reps for a given round. 

Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)
Air Squats

* 1 Minute rest between exercises

Following the WOD:

2 rounds for time of Dead Hang off Pull-up bar
* or
2 attempts at Max Rep Muscle-ups (single effort)

Results

View this photo
View this photo

Today was good for some Tabata torture and feats of grip strength:

Tabata Box Jumps

For the Fun of It: Samantha Peterson” CrossFit Games

Nutrition:

For a half Asian guy who follows a paleo diet it means no rice, no soy sauce, nada (unless it’s a cheat meal). Giving up soy sauce sucked until we found coconut aminos. Fish sauce is another ingredient that is vital to some good curry, except it has sugar. This is awesome news. It’s time for some Paleo Pad Thai

Whole30 Approved: Red Boat Fish Sauce

 Hang on for dear life!

Hang On

"Wall Ball Jackie"

For Time:

1000m Row 
50 Wall Balls (20#/14#)
30 Pull-ups

* Compare to 12162011

Results

View this photo
View this photo

Row

Wall Ball_Lisa Pull-up_Lisa

This variant on “Jackie” subs wall balls for thrusters. This version is slower since you are likely to drop the wall ball and be a bit more gassed after 50 of them.

Lisa (above) demos great wall ball and pull-up technique. When throwing the med ball overhead, it’s far more efficient to fully extend the hip and “jump” the ball from the front rack into an overhead throw. On the finish position of the pull-up,the chin should leave no doubt that it clears the bar. When seen from behind, the neck should not have “rolls” in the skin. If you rubber neck your pull-ups, then focus on strength and mechanics and finish correctly.

Quote of the day: “Hiding from your weaknesses is a recipe for incapacity and error.” ~ Coach Greg Glassman, CrossFit founder

Moe and the CF Teens in plank wars:

Plank War

Bunch of Jerks

Strength WOD:

Push Jerk
2/2/2/2

* 10 Minutes to complete 4×2; no split

Conditioning WOD:

4 Rounds for time:

400m Run  
10 Push Jerks (135#/95#) 
10 Burpees

Results

View this photo
View this photo

James P_Push Jerk Amy_Burpee

Mobility WOD World Record tonight! Coach Rona had 13 people get their Mobi on at 6pm. Stretchy band chest bumps!

Mobi PR

PLEASE READ!

Schedule and Events:

The 2012 CrossFit Games are coming AKA our “4th Annual Epic-ation”!

Each year since 2009 Michelle and I have ventured to California to the “Woodstock of Competitive Exercise” to watch studs and studettes kick ass, get their asses kicked, and inspire tons of “slightly less than elite exercisers”. It’s always been our prime suntan/beach time and an opportunity of multiple days for me to perfect my CrossFit t-shirt whoring habit while Michelle relaxes in the stands and quietly drools over Froning and the other dudes. This year it’s back, bigger than ever and we are going. What does this mean for you and why do you care?

This means the gym will have reduced operating hours for several days around the Games (7/11 to 7/17). Coach Moe has agreed to cover the following schedule. Be thankful now, hate me later after you survive a week with her. I am scared for all of you. Honestly. (Hint: If she’s grumpy bring her a small toy or picture of a unicorn or random glittery crap.)

**If you don’t see a time listed below for that day then don’t ask a dumb question. Those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/11: Wednesday     5pm, 6pm, 7pm Classes ONLY
  • 7/12: Thursday        5pm, 6pm, 7pm Classes ONLY
  • 7/13: Friday            5pm, 6pm Classes ONLY
  • 7/14: Saturday        9:30am Class ONLY
  • 7/16: Monday          5pm, 6pm, 7pm Classes ONLY
  • 7/17: Tuesday         5pm, 6pm, 7pm Classes ONLY

If you show for any other time than those listed above…then that’s a NO REP!

NO Rep by Clever and Boz

Other awesome July Events:

  • Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!) 
  • Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

CF Games Videos:

ExerciseCenter Update: CrossFit Games Update: June 20, 2012

All Over the Map: Phillips and Alverson (I’m now a big Shana Alverson fan…)

Swing and Squat

As Many Rounds As Possible in 15 Minutes (AMRAP):
200m Run  
12 Kettlebell Swings (53#/35#) 
9 Front Squats (115#/75#)

Results

View this photo
View this photo

Swing, Squat and Run

Quote of the day: “All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”
~ Pope Paul VI

In CrossFit the “American” style kettlebell swing is the norm. This is the swing that ends overhead. In the sport and use of KB’s, there are swings to eye level (Russian Swing) or shoulder level as well as other types of KB movements (snatch, clean and jerk, one arm swing, etc). If you’re curious to why we swing overhead, then read it here.

The “American” kettlebell swing ends overhead with the bell straight in line with the shoulders, hips and heels with no hyperextension of the back, pointed to the sky.

Front Rack:

Front Rack

A good front rack position for squatting or cleaning will have the elbows up high, hands outside of shoulders with loose fingers, and the bar resting on the shoulders and upper chest. 

Partner stretching. Grab a buddy and stretch the shoulders and back.

Buddy Stretch

Video: “Sixth for Speal“: CrossFit Games

“The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]

Birthday Beatdown

5 Rounds for time:

30 Double-Unders
10 Chest-to-Bar Pull-ups
6 Snatches (135#/95#)

Results

View this photo
View this photo

Happy Birthday to both Mums (Michelle M.) – pictured – and Ronda:

Mums Bday WOD

Mums requested a birthday WOD and said she liked pull-ups, snatches, and “Annie” among other things. This was her present.

“Olympic Lifting Camp: Snatch Balance” with Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]

CrossFit for Hope raised $1.4 million for St. Jude’s Children’s Hospital.

CrossFit For Hope and the Community – video [wmv] [mov] [HD mov]

Climb, Clean and Jerk

Main Class:

“Tag Team Grace”

In Teams of 2, Complete the following for time:

90 Clean and Jerks (135#/95#)

* One partner works at a time and alternate reps. Split up the reps however you choose.

Tag Team Grace

Advanced RX Class:

“2011 CrossFit Games Event 3”

Alternate the following for time:

5 Rope Climbs 15′
5 Clean and Jerks (145#/115#) 
4 Rope Climbs
4 Clean and Jerks (165#/125#)
3 Rope Climbs
3 Clean and Jerks (185#/135#)
2 Rope Climbs
2 Clean and Jerks (205#/145#)
1 Rope Climbs
1 Clean and Jerks (225#/155#)

 Alternate Option:

Alternate 5/4/3/2/1 reps of each for time:

Rope Climbs (15′)
Clean & Jerks (155#/105# for Rds. 1-3, then 185#/135# for rds. 4-5)

* One bar, athlete must change out weight themselves

Results

View this photo

Split and Climb

2011 Games VaultMens Rope/Clean, Heat 5 – video [wmv] [mov]

Clean and Jerk day for both classes! Congrats and welcome to Elliott, Holly, Eric F., Jill, Bill and Greg F. who all completed OnRamp this morning. Remember what it was like when you came to class that first week? If you see a new face, introduce yourself and please lend a helping hand. Bonus points for cluing them in on how OCD we (as in me and Michelle) are.

 Great Split Jerk tips. Watching this I realize how much I have to work on. So should you.

   

National Champion Caleb Williams demonstrates Split Jerk from Steven Platek on Vimeo.

3 Rep Max

Strength WOD:

Back Squat 3RM

* 20 Minutes to find your 3RM

Conditioning WOD:

For time:

21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
400m Run

Results

View this photo
View this photo

Exploding fist bumps to all the new back squat 3RM’s today!

New 3RM

Quote of the day: “I can accept failure, everyone fails at something. But I can’t accept not trying.” ~ Michael Jordan

Laura_Back Squat

Good video from CF Games athlete Blair Morrison of CrossFit Anywhere. Michelle and I met him last summer while visiting her parents in CA and he’s a good guy with a great perspective on CrossFit. He is very unique in his training approach for CrossFit; and is known for workouts in all types of terrain, location, weather and equipment.

His emphasis on failing to get better is right on. Be willing to fail. It will make you better. Whether it’s a heavy lift, an exercise, a strategy, or fixing your nutrition; take a risk and just try. If you fail then learn from it and keep trying. It will make you stronger and make you healthier.

   

Crossfit Fail from Greg Whiteley on Vimeo.

The other day my daughter finally learned to rope climb at her gymnastics class. It was a proud moment for not only her but also Mom and Dad. She has tried and failed many times so to see her get one and go to almost 20 feet was cool. Today she wanted to climb a rope in the box and after taking it down she promptly did about 5 climbs to 15′ and then decided to make up her own WOD with 2 burpees, 6 push-ups, 5 squats, 100m runs and a 15′ rope climb for a bunch of rounds. I’m glad to see her learning that’s its okay to fail.

Climb On PR Smile

4 Minute Max

4 Minutes of Max Reps of Each Exercise:

Row (Calories)
Handstand Push-ups 
Back Squats (95#/65#)
AbMat Sit-ups

* Time does not stop, complete max reps for 4 minutes then rotate to the next movement. Continue with each for 4 minutes until complete.

Results

View this photo
View this photo

KB Press

Events:

We have some good things to kick off the summer. We have two food fests coming up in July as well as the CrossFit Games and our “4th Annual Epic-ation” which means the gym will have reduced operating hours for several days around the Games. Stay tuned for the official schedule.

In August we will host a Hero fundraiser WOD for the second year in a row. We also plan to organize another Stand Up Paddleboarding day on the lake, and are looking into a mountain bike group ride from the top of Snoqualmie Pass through the tunnel down to Rattlesnake Lake near North Bend. If that’s not your thing then maybe organize some climbing at Seattle Bouldering Project or some day hikes. If you are into that organize a group on the FB page at have at it!

  • Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!) 
  • Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

Workout to Remember:

31 Heroes 2012 to be held on Saturday, August 4th at SnoRidge Crossfit 

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.

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.

A good example of why Mark does not program for the gym:

Mark Programming

“Hold my beer. Watch this!”