Push It

For Time:

400m Run  
21 Push Press (115#/75#)
400m Run  
18 Push Press
400m Run  
15 Push Press
400m Run  
12 Push Press


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Eric takes in the mountains (Remember knuckles to the sky!):

Eric_Push Press

Rob got his first Muscle-Up today and then knocked out a few more!

Rob_1st MU

 Congrats to Rob. That is a seriously big PR! Especially since the Open WOD this week has muscle-ups in it. Just in the nick of time!

Speaking of, here is the WOD for Wednesday (CrossFit Games Open 11.4):

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat (120#/90#)
10 Muscle-ups

WOD Instructions

* For this WOD scale 3 Pull-ups and 3 Dips per Muscle-Up

CrossFit SportsCenter Update: Update on the Open: Week 3.

Sumo Jump

5 Rounds for time:
20 Box Jumps (24″/20″)
15 Sumo Deadlift HIgh Pull (95#/65#)


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Sumo Deadlift High Pull…

Sumo DL

Then Box Jump:

Box Jump

Or try it this way if you like:



Stay tuned for CrossFit Kids (ages 5-9) sign-up and announcement sometime this week! Sign-ups will be on Mindbody Online and there will be a cap to the number of kids.

Also if you have not yet created your profile and switched your payment method to ACH or Credit Card on Mindbody Online then please do so. We will be switching over and also stopping the use of PayPal as an option. This will be our preferred method of payment. 

Kristan CleverKatie Hogan and Rebecca Voigt on Open Workout 11.3 – video [wmv] [mov]

We are hosting the CF Gymnastics Trainer Course in June. Registration is open and info below:

June 25th – 26th
CrossFit Gymnastics Trainer Course 
SnoRidge CrossFit 
Snoqualmie, WA

Team Karen

In Teams of 2 Complete for Time:
300 Wallballs (20#/14# to a 10’/9′ line)

* Partition Reps as needed
** Medball cannot hit the ground or team incurs a 5 burpee penalty during the WOD


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Tag Teams:

Team Karen

Another great Saturday and a tough Team WOD that everyone crushed. Minimal burpees!


HyperFit USA – “DFL” (or Dead F*cking Last)

Good read and reminder. It doesn’t matter where you finish, it’s just that you finish with integrity and gave it a solid effort. Leave the gym better than when you walked in. Head high and be proud, this stuff is hard.


For time:

100ft. Walking Lunges 
21 Kettlebell Swings (53#/35#) 
21 AbMat Sit-ups
100ft. Walking Lunges 
15 Kettlebell Swings 
15 AbMat Sit-ups
100ft. Walking Lunges 
12 Kettlebell Swings 
12 AbMat Sit-ups
100ft. Walking Lunges 
9 Kettlebell Swings 
9 AbMat Sit-ups
100ft. Walking Lunges 
6 Kettlebell Swings 
6 AbMat Sit-ups


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Cristin and Jeff demo a good walking lunge and kettlebell swing overhead position:

Cristin_Walking Lunge Jeff_KB Swing

CF Games Open Update: Team Squatch is in 23rd place in our Region and that’s with not all of our best scores entered yet! Let’s hope we climb and stay in the Top 30. 

More importantly is everyone was able to complete the WOD as RX’d this week from our team with several rounds! (We are bummed that Lucy is unable to complete WOD 11.3 due to being on an island vacation with no access to a barbell thus will not be able to continue “in the running” for the Open.)

Considering for many that one rep of the men’s 165lb. or women’s 110 lb. clean and jerk is at or over their previous max that alone is a huge PR. The determination, positive thinking and junkyard dog effort was inspiring this week. Today we saw several of our competitors push their fears aside and attack this WOD with confidence and technique. This resulted in new PR’s, lots of rounds, and a belief that you can all put more weight overhead with more practice on either those cleans or jerks!

Also thanks to Petra from lululemon athletica Bellevue Square for coming out and conducting a goal setting seminar for several people tonight. Forming realistic goals that are near, medium and long term will allow you to weave them together while working towards a career, health and personal/family life balance. Having specific, measurable, achievable, results oriented, and time dependent goals are required to making sure your journey has an end point; and is not just a drive down a wandering road. We hope you all got something out of it and would love to see you share your health goals in the box with us. We are here to help you achieve them.

Pics of some of our athletes who tackled the CF Games Open WOD 11.3 today:

Michelle_Finish the Rep

Nan_Split Jerk Josh_Clean

Split Jerk_Rona Kim_Clean 1st pull

Sean_Split Jerk

Jeremy_Push Jerk

Quote of the Day: “The greatest adaptation in CrossFit is between the ears.” ~ Coach Greg Glassman

One athlete who best portrays and explains how he has adapted between the ears from CrossFit is Chris Spealler. The 3rd place 2010 CF Games finisher and winner of the Spirit of the Games Award sat down for a video interview with SicFit about his experiences in the past few Games and how he has changed his mental approach to believe in his ability, not define himself through his numbers or performances, and be content with his effort and desire to better himself both mentally, physically, and spiritually. Videos below.

Excerpt below from The Fire Inside by Web Smith on the CrossFit Journal

“The Spealler interview, he takes us through the reflection and perspectives that helped him finally achieve his podium finish in 2010. What you will see is an athlete with laser focus and unparalleled humility. A Christian from an early age, Spealler discusses how this past year he was finally able to be at peace with his ability. At the CrossFit-USAW Open, I was able to closely observe his pre-competitive ritual, and that inner peace was apparent. There was no adrenaline boost or an outward showing of emotion. Rather, he glanced at his wife and newborn, smiled and carried on. Consistently, they were reminders of his peace. And just as consistently, Spealler got the weight overhead.”

Chris Spealler Interview with SicFit:


As Many Rounds As Possible in 20 Minutes:
400m Run
Max Rep Pull-ups

Run first then perform max rep pull-ups. Touching the ground or contact with a box (if performing assisted pull-ups) terminates the round and starts the next run. 


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Laura takes a sunset spin:

Sunset Run

Quote of the Day #1: “What kind of penalty is this?” ~ Cristin unhappy after running a 400m lap during “Nicole”

Quote of the Day #2: “You are going to have to over do it once in awhile.  You WILL meet the honey badger.  He WILL destroy you if you don’t have a plan.” ~ Kelly Starrett

  Matt_Nicole Running Buddies

“Nicole” is a benchmark WOD that crushes the forearms and makes it feel like you are running with two tree trunks tied to your shoulders. As your grip fails and the mind keeps racing the clock, you wonder how you are possibly going to get the next round of pull-ups without falling off the bar. The run is truly a penalty as it either sucks away time or forces you to run so fast that the heart is beating out of your chest as you come back to the bar. Do you practice your math skills while you run the 400m, constantly trying to pick what to target each round to get to your goal? What pull-up strategy do you use in this one? Do you hang on for dear life and eke out rep after rep? Or once you get to fatigue do you choose to drop and run fast? Whatever method you chose today, remember it and next time try the opposite.

CF Games Open Update:

Open WOD 11.3 Jerk_Tom

Friday night at 5pm and 7pm and Saturday at 11am we will have judges available for the Open 11.3 WOD. Plan accordingly for a time to crush this WOD for the first time or want another go at it!

Prep for the Open with these Mobility WOD’s:

Khalipa’s History with the Heavy Squat Clean Thruster” with Open Workout 11.3 – video [wmv] [mov] [HD mov – Download Only]

CrossFit Games Open WOD 11.3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
Jerk, Push or Split (165#/110#)


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Moe_Front Rack

Movement Standards for the WOD:

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

WOD Demo with Pat Sherwood and Heather Bergeron – video [wmv] [mov]

For the CF Games Open this WOD is heavy. It’s technical in it’s strictest form. At the same time it’s also not completely unforgiving. By allowing each rep of the clean or the jerk to count, this allows people to get at least one rep done and stay in the competition. It also allows for some alternatives like a power clean to front squat, thruster, or split jerk. If this is anyone’s close to 1RM in any of the movements, then it becomes a 5 minute strength WOD to establish that one rep and stay in the game, if it isn’t then it’s go like Hell and keep the rounds piling up. 

Jill and Laura locked out:

Jill_Overhead Laura_Lockout

Rob, Moe and Matt celebrating the completion of another Open WOD:

Right Side Up


Modifying and scaling is all part of CrossFit. Besides just lowering the load or limiting a movement due to strength or skill limitations, there are other purposes for which scaling or modifying a movement is called for. One example is a limitation from a physical injury. Part of what we do is modify workouts for any athlete in need. Don is one example; recently having had a plate from a long ago injury removed from his wrist his WOD’s are modified until he is fully healed.

Don and the one handed suitcase deadlift:

Don_Suitcase DL - 1 Don_Suitcase DL - 2

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts 

* Post Load and Time (Use a DL that is heavy with good form)


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Rob hitting a round solo:

Rob DL

Previous Results 

Deadlifts looked great today. For the late classes I got to see and coach the form and warm-ups were right on point and people were approaching this WOD with the right loads to ensure a good deadlift. Feedback was overwhelmingly positive about the 10 minutes to warm-up your dead and “pick your load” and go format. Congrats to Matt who PR’d his deadlift during the deadlift warm-up portion at 305#! That’s over 2x his bodyweight!

Amy and Laura demo a solid “Set” and “Finish” position of a deadlift:

Amy_Set Position Laura_DL Finish Position

Tomorrow’s WOD is the CrossFit Games Open 11.3. If you are interested in learning about the WOD and movements there is an instruction video at the link as well as explanation of the WOD. For those in the Open Competition and going tomorrow we wish you the best of luck and will be here to help judge, strategize and attack it. For Lucy and Pat who are on vacation and performing this workout abroad this week go forth and kick ass and take names!

Video “ESPN” style of the CF Games Open: Update on the Open: Week 2.


Welcome to Michelle D., Nate, Ely and Justin who all started Elements with us!

Lulu logo

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

4 Minute Max

Four Minutes of Max Reps of Each Exercise:

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


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Happy birthday to Karrie (with husband Josh):

Post Birthday WOD_Karrie and Josh

Karrie asked for a birthday WOD in just her second WOD after completing Elements! How’s that for “jumping right in”? Hope you liked your workout today and we look forward to many more.

Read this post related to the CF Games Open: CrossFit One World: Superhuman????

Here’s another great read on the stages of the dreaded double-under: The Double-Under De-Mystified by CrossFit Northern Ireland

Post thoughts to comments.

Rona back squatting for reps:

Rona_Back Squats

Got Results?

Moe’s Logbook:


Quote of the day: “If you go out there to not lose, you’re not going to perform to the best of your ability.” – Chris Spealler

Do you get results? Specifically in CrossFit. How do you know? Besides looking better, feeling stronger, moving faster, having more energy, sleeping soundly, or getting sick less often; how do you know quantitatively what your workout results are? One sure way to know is to track your progress. Do you have a WOD book or workout log? Maybe you use an online tool or computer to track your results?

If you aren’t writing it down or recording it somehow then it will hamper your training progress. The purpose behind maintaining a logbook is mainly two-fold: 1) to provide a historical record of your past workout performances and 2) to provide a reference from which to base future workout performances on.

The benefits of a logbook (or WOD book):

  1. A tool to dial in your training to push you to achieve new PR’s (personal records)
  2. Allows you to train smart and safe by knowing what movement, load, or equipment to use for each WOD
  3. Provides a context to trouble-shooting or modifying your training by understanding your frequency of CF, other activities, rest, periodization, and strength/skill development
  4. Lets you instantly realize if you have done something previously to help prepare for your training session and workout

We recommend that you keep a log. We provide everyone a book when you start Elements and for those who are more biased towards online or technology we recommend using either a simple spreadsheet or taking advantage of beyondthewhiteboard.com that will allow you to post your workout results. If you don’t want a plain B&W notebook and want something more personalized go for it. There are plenty of options to express yourself with a WOD book. Also big thanks to Marc and Laura who have stationed a laptop at the box for everyone to use to enter their results to beyondthewhiteboard before they leave if needed! This will be made available this week. 

If you have questions on keeping a logbook and want some ideas on what to write or record don’t hesitate to ask!

Kristy and Nan know what to load on the bar because they track their WOD’s: