Community. Coaching. Caring. Since 2009.
Skills WOD:
10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups
* Sub 3 x ME sets of Strict Pull-ups and Ring Dips
Conditioning WOD:
4 Rounds for time:
400m Run
10 Push Jerks (135#/95#)
10 Burpees
Results
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Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks
The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET
For Time:
30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run
Results
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“Badger” is a Hero WOD that we haven’t done since 2011. It’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run. It’s grueling. This WOD is also tough in it’s own right but knowing it counts down seems to help push harder. Happy Monday!
Throwing Down with the Champ: CrossFit Community
Fall is here and Sean sports the new Reebok Flannel:
Main Class:
As a team of 2 complete 3 Rounds for time:
50 Wall Ball (20#/14#)
50 Push Press (75#/55#)
50 Box Jump (24″/20″)
* Alternate exercises: Break up reps with partner but stay in order of exercises (i.e. complete all 50 wall balls before starting 50 push press (75#/55#).
** One bar, one box, one med ball per team.
Advanced RX Class:
For time:
10 Push Press (135#/95#)
5 Rope Climbs (15′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb
Results
Owwwwwwww! Well yesterday was a fun day for a good cause. Mark took 6th and I was 11th out of 25 I think in the middleweight men’s division (175 to 205#) of the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. It was fun for me personally hitting a couple PR’s (260# stone load and my first time moving a 500# yoke) and great to compete alongside some friends. While my body is not happy today I have lived to WOD another day! Congrats to Mark on dominating a couple WOD’s. Thanks to Jeremy for judging all day and to Sean for driving down to tell me that I let him down by not placing higher.
Quote of the day: “Epic Fail.” ~ Sean to me immediately after I ran out of time to sprint back in the stone load ladder event and didn’t advance to the next weight.
5 Rounds for time:
15 Overhead Squats (95#/65#)
15 Bar Facing Burpees
Results
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Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.
Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.
Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]
“CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]
Strength WOD:
Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean
* Post loads, re-grip allowed
Conditioning WOD: “Rowing Annie”
For Time:
500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups
Results
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This:
Then This:
Great work on power cleans today. Lots of progress on good pulls, extension, footwork and receiving the bar.
This is awesome. I wished we had a river nearby the box to do this:
“Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]
Perfecting the Box Jump: CrossFit Journal
For time:
50 Double-Unders
40 Med Ball Clean to Wall Ball Throw (20#/14#)
30 Toes-to-Bar
20 Kettlebell Swings (70#/53#)
10 Wall Climbs
Results
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Hitting the wall:
How to define CrossFit in 2 minutes or less:
The CrossFit Whiteboard:
Constantly Varied – video [wmv] [mov] [HD mov]
Functional Movements – video [wmv] [mov] [HD mov]
High Intensity – video [wmv] [mov] [HD mov]
This makes me want to consider adding video critique such as this to our gym:
Colm Clean From Blocks (w/ critique) from The Outlaw Way on Vimeo.
Strength WOD:
3/3/3/3/3
Clean Pull
* Touch and Go
Conditioning WOD:
5 Rounds for time:
6 Deadlifts (225#/155#)
12 Ring Dips
200m Run
Results
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Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.
The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”
For time:
400m Run
40 Pull-ups
20 Handstand Push-ups
400m Run
30 Pull-ups
15 Handstand Push-ups
400m Run
20 Pull-ups
10 Handstand Push-ups
Results
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Today was a little bit of a smoker. I challenge Spencer to a duel going against with Rob W. at this WOD. Just because. BTW, happy birthday to both Rob W. and Maggie! While I didn’t have a good picture to use of either of them, I did discover why Rob was so fast at this WOD… virtual pull-ups (left side of pic):
“Let Me Tell You About CrossFit” – video [wmv] [mov] [HD mov]
“You haven’t heard of CrossFit? Let me tell you about CrossFit.
CrossFit is a lifestyle in which you are prioritizing your health and the ability to do many different things at a high level of intensity. I think it’s the absolute best way to help you reach your fitness goals.
For me, it’s making me happy, a fun way to get fit with like-minded people. The last person finishing is just as important as the first one.
It’s this team atmosphere that ends up making you better as an individual. It’s camaraderie. That family that you end up building and the energy that you get back from it yourself, that’s CrossFit to me.
You come to a CrossFit gym, everybody knows your name, everybody loves you, and you’re a part of something bigger than just getting a workout. CrossFit gave me that something extra that I kinda needed in life.
It’s my outlet. I love it. It’s my passion. It’s commitment. CrossFit is a sport now.
I like the challenge. I compete with myself, I’m healthier, I am stronger. Even though I was sore and I was getting a little discouraged, … I felt accountable to my class because they were looking for me there.
Finding CrossFit and then having to work really dang hard for whatever your goal is, whether it’s to compete or just get a damn pull-up … .
I love it ’cause the workout’s different every day. I can come in and I don’t know what I’m doing.
Everyone is welcoming. Everyone is cheering you on. They don’t let you quit even if you wanna quit.
We all share this experience, which is emotional. It doesn’t look emotional. It looks like people working out, but it’s emotional. I mean it’s raw, it’s intense, it’s incredible, it’s freakin’ awesome. I’m gonna keep doing it for a long time, I hope.
CrossFit, to me, is a fitness program where the reward for doing well is the ability to express your fitness in everyday life in as many different planes or as many different activities that you can possibly imagine.
People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!”
Main Class:
As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:
Max Reps of Front Squat (115#/75#)
400m Run
* Alternate exercises: One bar per team. Team member 1 starts with the FS. Team member 2 starts the run. Swap after each 400m run is complete. Post total reps completed as a team.
Advanced RX Class:
Strength WOD:
Complete the following complex for load:
7 x 1 of 1 Hang Power Clean to 1 Power Clean + 2 Push Jerk
* You must complete the complex for the weight to count
Conditioning WOD:
Alternate 5, 4, 3, 2, 1 reps of each for time of:
Power Clean and Jerk (185#/135#)
Muscle-ups
Results
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Understanding Weightlifting Shoes by Again Faster
Instruction: Rope Climbs by Ben Bergeron, CF New England
Strength WOD:
Complete the following for load every minute on the minute (EMOM) for 10 minutes:
3 Deadlift at 70% of 1RM
Conditioning WOD:
For Time:
3 Minutes of Max Effort Rope Climbs (15′)
1 Minute Rest
3 Minutes of Max Effort 5m Shuttle Runs
1 Minute Rest
3 Minutes of Max Effort Wall Climbs
1 Minute Rest
3 Minutes of Max Effort Row (Calories)
1 Minute Rest
* Touch the ground on each shuttle run turnaround
** Wall climbs begin and end with chest on floor; chest touches wall at top
Results
View this photo
View this photo (Results Pt. 2 Update: All scaled to supine rope climbs minus Rob W., Mums and Jeremy. #5pmcoachfail)
Great day for a little deadlift work and then a tough max effort checkout that was sure to find a weakness. Simply go hard for 3 minutes at a time. Easy right?
Read:
“When were we taught to compare ourselves to others? When were we taught that what someone else did was better than what we did? Did it start in grade school when we got picked last for the kickball team? Or maybe in high school when our classmate Jessica did something right while we were scolded for doing the opposite? Or was it when we got older and our best friend lifted more than we did at the gym?
Whatever the situation may be, we compare ourselves. We compare ourselves to friends, classmates, coworkers, and even our significant others. We worry about what others are accomplishing and dwell on what we have not. And while worrying, we forget our own accomplishments. We forget our goals. And we forget how far we have come.
I watch people compare themselves every day in the gym. I watch them stare at another person’s barbell while they load their own. I watch them worry about beating another person’s time so much they completely throw form out the door. And I watch others sink into frustration and sadness when they don’t beat their friend’s score. But what is that accomplishing? How are we improving ourselves if the only thing we are doing is steering off our own course and trying to follow the path of another?”
Read the rest at: “Two Paths” by Juli Bauer, Again Faster Equipment
Hand Care 101 by CrossFit Park City