2 Rounds for time:
800m Run
15 Knees-to-Elbows
30 Hand Release Push-ups
500m Row
Results
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Video: CrossFit: Beauty in Strength
Nutrition: The Legume Manifesto by Whole9
Category: WOD
Speed Through the Middle
Strength WOD:
Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Snatch (Squat)
* Post loads, re-grip allowed
Conditioning WOD:
21, 15, 9 reps of each for time of:
Snatch (95#/65#)
Chest-to-Bar Pull-ups
Results
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Spencer is kinda pretty:
Watch: “Skill Transfer Exercises for the Snatch” with Coach Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]
Quote of the Day: “Because I want my clients’ training experience
to transcend the physical realm, I am
obligated to understand their jobs, hobbies,
families, and goals. Motivating clients to
transcend fitness requires that I be involved
in their lives. This isn’t going to happen
without my being both interested in them
and interesting to them.
Indeed, I am a personal friend to nearly every
one of my clients. This is extremely gratifying
work and often emotionally charged, but
that’s all right because I am an integral part
of my athlete’s lives, and life is full of laughter,
tears, and hope.” ~ CrossFit founder and CEO Greg Glassman
Why train at an affiliate? How do you pick one and evaluate the coaching and community?
From the User Guide: Finding the Right Coach and Affiliate:
“Choosing a CrossFit coach or affiliate is an important decision. Here are some things to think about when making your choice.
This article provides a basic framework on how to find a CrossFit coach and an affiliate. It’s a set of suggestions that can be used as a road map—not a comprehensive treatise.
Among the topics covered are your responsibilities as an athlete, the process of getting fitter, the characteristics of great trainers and affiliates, the benefits of training at a CrossFit affiliate, and more.
Choosing the right coach or affiliate is an empowering process. Great coaches and gyms will show you just how valuable you are by earning your membership.”
Read the rest here: “User Guide: Finding the Right Coach and Affiliate” free CrossFit Journal article [pdf]
Never Forget
“9/11: Never Forget SRCF Tribute WOD”
9 Rounds for time:
11 Box Jumps (24″/20″)
11 Thrusters (75#/55#)
11 Kettlebell Swings (53#/35#)
Results
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Not Forgotten.
Quote of the day: “Today I honored the victims of 9/11 by doing what they all deserved to do…told my husband I loved him, hugged my (fur) kids, put in an honest days’ work, finished a kick ass workout, had a drink with friends and celebrated another year of life. Thank you all for living it with me…I am truly blessed!” ~ Lindsay
Today was a 9/11 tribute WOD designed to mix it up a little from the ones we have done previously (“343” and the “9/11 Throwdown”). It was a day to reflect on the attack on our nation and those who were killed, as well as the lives that have been lost since that day. Completing a hard workout that honors their memories is a small way to honor them as well as thank those who have sacrificed for our freedoms.
The WOD was all about hip extension and light loads to keep moving and stay unbroken on reps as much as possible. Both physically and mentally taxing, it was definitely a tough gut check and worthy of being a tribute workout. The Teens class even did this one. It also served as a birthday workout for Lindsay and made the birthday beer toast after that much more refreshing. Happy birthday Lindsay!
Power Up
As Many Rounds As Possible in 20 Minutes:
10 Power Cleans (135#/95#)
10 Burpees
400m Run
* Advanced RX: Scale up to 155#/105#
Results
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Tomorrow is 9/11. We will do a workout that incorporates the numbers 9/11 but isn’t one we have done before. It will be tough but shorter in duration and won’t be one of the mammoth workouts like “343” or the “9/11 Throwdown”. Dedicate tomorrow to those who died that day and all since. Remember how we were attacked and be grateful for the freedoms we have.
I love this post below that was on the CrossFit.com main site recently.
“Brigadier General Paul Funk II just celebrated his 50th birthday on April 29th, deployed in Afghanistan. As an Armored Cavalry officer, he has always focused on fitness, but since starting CrossFit six months ago, he has worked himself into the best shape of his life. He takes each one of the ‘Hero’ workouts personally, and adds them to the diary of the Soldiers who have sacrificed all, while serving their country under his Command.”
– Nick Bono
Notes:
The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST
“CrossFit Games Behind the Scenes: Friday, Part 2” free CrossFit Journal video [wmv] [mov] [HD mov]
"Nutts"
Friday:
5 Rounds for time:
400m Run
20 Alternating Jumping Lunges
15 Hand Release Push-ups
Results
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Saturday:
Main Class: “Team Nutts”
In Teams of 2 Complete for Time:
10 Handstand Push-ups
15 Deadlifts (250#/170#)
30 Box Jumps (24″/20″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)
* Only 1 person working at a time
Advanced RX Class: “Nutts“
For Time:
10 Handstand Push-ups
15 Deadlifts (250#/170#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)
Results
Thanks Deb for pointing out I screwed up Friday’s post with the wrong WOD and results.
Congrats to Meghann, Derek and Heidi for hitting their 250th WOD, Steph for hitting her 500th and Happy Birthday to James P.!
“Skill Transfer Exercises for the Snatch” with Coach Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]
“Challenging Dan and Rich: Backflips and Handstand Walks” free CrossFit Journal video [wmv] [mov] [HD mov]
Just because:
A Day Late…
5 Rounds for time:
15 Deadlifts (185#/135#)
15 Toes-to-Bar
Results
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And a WOD post short. Sorry for the delay. I am in the land that time forgot. Where things like the knowledge of WiFi networks and passwords is like speaking gibberish. Where cell phone connectivity is about as good as a can with a string. Where community is a loosely defined word and saying hello to a stranger gets a puzzled look. And where the word neighborhood can truly be shortened to “HOOD”. We are in Maryland outside of DC. When we flew in and were on the shuttle bus to the car rental we watched DC hospitality at it’s finest with the bus driver vs. the taxi driver and passenger outside and were instantly reminded of why we choose to not live here. With the drama of travelling into the hood now over and the “discovery” that the Verizon cable modem is also a wireless router I am back in business. Now I can access the internets while scanning the windows looking to see if the rental car has been jacked or put on blocks yet. (True story – this happened to the neighbor last time I was here)
Enjoy the Saturday Suck and the last weekend of sunshine. See you all on Monday!
Cobalt Blue – video [wmv] [mov] [HD mov]
Soda: It’s not the “Real Thing”:
"Jeremy"
Strength WOD:
15 Minutes to Complete:
Overhead Squat
3/3/3/3/3
Conditioning WOD:
“Jeremy“
21-15-9 Reps of each exercise for time of:
Overhead Squat (95#/65#)
Burpees
Results
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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com
This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in CrossFit to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.
Children’s drown prevention is an initiative of CrossFit Kids
Notes:
The 2012 CrossFit Games are coming to ESPN starting next week:
This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.
"Daniel"
For Time:
400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run
* Scale to 1/2 Daniel at half reps/distances (75#/55#)
Results
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“Daniel” ~ CrossFit.com
“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry
Notes:
“CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]
Upcoming Events:
-
RCF’s Strongest Man and Woman 7 at Rainier CF, 9/22
-
Occupy Strength at CF Lynnwood, 11/17
CrossFit HQ:
Team "Bear"
Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex:
Power Clean (95#/65#)
Front Squat
Push Press
Back Squat
Push Press
* Advanced RX Option scale up to 135#/95#
Rules:
- One bar per team, athlete must complete one full Bear Complex before putting the bar down. Alternate after each complex.
- If you fail at any point during the Complex and drop the bar the “rep” does not count.
- You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.
Results
Sean has problems sitting still. See below. (Not photoshopped)
Spearfish Attack:
Spear Stand:
Overcoming adversity: “Resilient: Brig Edwards” ~ CrossFit Games
“Cooking Honey Sesame Chicken Thighs” with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]
"Climbing Annie"
Skills:
10 Minutes to work on rope climbs, foot lock, or double-unders.
WOD:
For Time:
50 Double-Unders
50 AbMat Sit-ups
5 Rope Climbs (15′)
40 Double-Unders
40 AbMat Sit-ups
4 Rope Climbs
30 Double-Unders
30 AbMat Sit-ups
3 Rope Climbs
20 Double-Unders
20 AbMat Sit-ups
2 Rope Climbs
10 Double-Unders
10 AbMat Sit-ups
1 Rope Climbs
Results
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Now this makes “Annie” a fun WOD! Adding rope climbs makes for a real benchmark workout.
Events:
Seattle, WA 9/11 Heroes 5k Run
2040 84th Avenue Southeast Mercer Island, Washington
Mercer Island, WA
Click for information about The Travis Manion Foundation and the 9/11 Heroes Run