Category: WOD

Gun Show

Strength WOD: 

Deadlift
2/2/2/2/2

Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint

Results

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“Loaded Weapon” Mollie and the Modified Pistol:

Modified Pistol_Mollie

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground. 

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

Jump, Run, and handstand?!

"Maltz Challenge"

Push-ups

For Time:

400 m Run 
50 Pull-ups 
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips 
100 Push-ups 
50 Knees-to-elbows 
100 Sit-ups (abmat)
400 m Run 

Results

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Farmers Carry

Sometimes WOD’s mean a little more than just a workout. Sometimes they have a meaning or are meant to invoke a memory of a person or event. Today was the Maltz Challenge WOD to honor USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. This annual WOD was hosted at Rainier CrossFit today and we also ran it here to participate along with them. Thank you to all who sweated and donated today; your efforts honored his sacrifice. We will be passing all the money raised onto RCF for the DEA Survivor Benefits Fund. 

Pull-ups Marc_Farmers Carry

Pull and Push

5 Rounds for time: 
400m Run 
10 Sumo Deadlift High Pull (95#/65#)
10 Push Press (95#/65#)

Results

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Barbells

WOD Demo with Rob, Ryan, and Jenn:

Run_Rob SDHP_Ryan Push Press_Jenn

Quote of the day (cause I couldn’t remember Lindsay’s):

‎”Mind right. Body right. Workout right. In that order.” — Greg Amundson

We are doing the Maltz Challenge WOD tomorrow to honor a fallen hero. This annual WOD is hosted at Rainier CrossFit and we will be running it here to participate along with them. $5 donations gladly accepted on behalf of the DEA Survivor Benefits Fund will be given to Rainier CF.

USAF Pararescueman and DEA Agent MSG Michael Maltz
KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003

For Time:
400 m Run 
50 Pull-ups 
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips 
100 Push-ups 
50 Knees-to-elbows 
100 Sit-up (abmat)
400 m Run 

Post total time.
– Scale to half reps and half distance for all exercises 
– Not required but we are asking for $5 Donations that will go to the DEA Survivors Benefits Fund via Rainier CrossFit

Mark it on your calendar:

Memorial Day Murph We will be running “Murph” (the Hero WOD) this Memorial Day for all of our box to honor the sacrifices of Medal of Honor Winner Michael Murphy and all of those who sacrificed for our freedom. 

This summer (in August) Michelle, Ash and I are taking our family on a CrossFit Vacation (besides the CF Games in late July). See below for a video preview of where we will be going. We will publish a modified schedule for the box if needed as we get closer.

Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 – video [wmv] [mov]

Rope-a-dope

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15’/12′)
9 Front Squat  
1 Rope Climb
8 Front Squat 
1 Rope Climb
7 Front Squat 
1 Rope Climb
6 Front Squat  
1 Rope Climb
5 Front Squat 
1 Rope Climb
4 Front Squat  
1 Rope Climb
3 Front Squat  
1 Rope Climb
2 Front Squat  
1 Rope Climb
1 Front Squat  
1 Rope Climb

* Sub 6 Dead Hang Pull-ups per Rope Climb

Results

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Pat climbs:

Pat Climb

WOD Demo with Chris Spealler – video [wmv] [mov]

Top 10 Fitness Myths – Foxnews.com

Lulu logo

Coming in April: Goal Setting with lululemon athletica at our box!

  • Who: lululemon athletica
  • What: Goal Setting Seminar! 

    • Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals. 
  • When: April 8th, Friday 7-8pm
  • Where: Here at the box
  • Details: This is free! Get started on setting your goals NOW. 

    • Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through. 
    • Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve. 
    • Please bring a pen, and something to take notes on. 
  • RSVP: Post to comments or sign up in the box on the whiteboard

Get Back to the Bar

Seven rounds for time of:
10 Wallball shots (20#/14# to 10’/9′ target) 
10 Pull-ups

Adriana_WB Jeremy_PU

or 

Take #2 of the CrossFit Games Open WOD 11.1

Andrea_Open WOD

Results

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Compare to Previous Results

Big Saturday class today! Looks like the 0930 class time works. As the weather improves it will soon be time to take advantage of the sun and get outside for a team WOD on Saturday.

Also congrats to Rona who has completed her 1st day of her CrossFit Level One Certification! A few of us were able to drop and watch her finish the day with “Buddy Fran” which is Fran x 2 alternating work with a partner. Tomorrow is day two. Have fun and do great things!

Check out the Leaderboard in the Games Open so far. Look who is in 1st place in the world right now for the Men’s Masters. Go Pat!

If you haven’t submitted your score yet do it now. Week 1 of the Games Open has been extended another week. There will be no new WOD posted this week and it will extend the Open out another week. WOD 11.2 will be posted March 29 at 5pm. If you want to do WOD 11.1 again you can this week per the Open schedule and resubmit. Check the following story on the Deadline Extension for details. Crazy to think there are over 20k people registered.

Coaching and Judging Open WOD Pt 2

Arnold at the Arnold Sports Festival by Rogue Fitness – video [wmv] [mov]

"Christine" and Push-Up Standards

3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box Jumps (24″/20″)

Results

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Row, Lift and Jump = Get Fitter:

Christine_Matt Rows Christine_Gloria DL

Who enjoyed today’s benchmark “Christine”? This one is a gasser that robs your box jumps.

Remember the regular Saturday Class is changed to run from 9:30 to 10:30 for the duration of the Open! Open athletes will have from 11am to 1pm to complete the Open WOD. Please note these times.

Bloodied but definitely NOT beaten. Pat and Sean after the Open WOD tonight with some fresh wounds:

Sean and Pat_Post Open WOD

Notes:

Push-up Standards. Watch and analyze YOUR push-ups. What faults characterize your push-ups? Your coaches see them every time we do them. Work on fixing them, we will work on enforcing the standard. 

  

Happy St. Burpee Day!

Strength WOD: 

Back Squat
5/5/5/5/5

Checkout WOD:

For Time:

100 Burpees

(Newbies complete 50 Burpees) 

Results

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 Quote of the Day: “P90X = Man Aerobics. CrossFit = Elite Fitness. Call us when you are ready to stop dancing around your living room.” Outlaw CrossFit

St Paddy's Day Squat

Cristin Back Squat Burpee King

New gym rule. Gum is allowed but has ONLY three acceptable locations: 

  1. In the wrapper
  2. In your mouth
  3. In the trash

Where it does NOT belong:

  1. On the floor or stall mat
  2. On the equipment
  3. On the bottom of someone else’s shoe

This bad habit has occurred far too often. I hate it. So does Michelle. Therefore this will not be tolerated and will be punishable by your choice of a) death or b) burpees.

50 Burpee penalty will be the warm-up and apply to the entire class for the entire day after any gum is found not in locations 1-3 above. We are not interested in who did it. We are interested in keeping our gym clean, everyone’s shoes gum free, and the rest of you safe so that Tom does not need to kill anyone from having to scrape gum off the floor mats or buy a new mat. They are expensive. 

If you are chewing gum during the WOD and don’t want it anymore, then walk to the trash can and throw it away. Your time will keep going. That is on you. Do NOT put it on the floor or equipment. I am sure you would not want someone coming into your house, chewing gum and then just sticking it on your counter or floor because they were too busy to throw it away.

Back Squat Sequence with Michelle (Note bar path travels vertically):

Back Squat _M - 1 Back Squat _M - 2 Back Squat _M - 3 Back Squat _M - 4 Back Squat _M - 5

Open Workout 11.1 with Jason Khalipa (2008 CF Games Mens Winner):

   

"CrossFit Games Open 11.1"

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Results

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Don hits WOD 11.1:

Don_Open WOD 1

Judging…still judging:

Rob and Lucy_Open WOD 1

Today we kicked off the CF Games Open (which runs the next 6 weeks) and everyone got a chance to come in and do the WOD. Whether you are competing or not, each week we will program the Open WOD on Wednesday for everyone to have a chance to complete it either scaled or as RX’d. Later in the week the competitors only on Team Squatch will get additional opportunities on Friday and Saturday to complete it too for competition.

If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Wednesday is your only chance!

The community and camaraderie of our box was on display as the evening classes had a big group and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep. 

Notes:

WOD Demo with Laurie Galassi – video [wmv] [mov]

The History of the CrossFit Games by Roadside Entertainment forReebok – video [wmv] [mov] [HD mov – Download Only]

Worth reading! Shocking, a study finds that gluten basically sucks! 😉 At least it’s in the mainstream media now.

Clues to Gluten Sensitivity – Wall Street Journal