Day 2 of our Benchmark Week.

For Time:
30 Clean and Jerk (135#/95#)



This one is fast. Sub 10 minutes for most people scaled or prescribed. This Olympic lift is designed to produce a lot of power and thiry reps for time will ensure you get a very good workout. The key is working to a heavy enough weight that you are able to feel the “jerk”. Too light and you will either press or push press it up and the clean will be too easy. Some of you found that out today. 

We will make today a baseline and issue a Grace Challenge. Everyone who wants to participate can throw in $5 to the pot, do this WOD (if you didn’t today) and set their baseline. One month from now we will do it again and most improved wins the pot (either by time or by advancing the farthest from scaled to RX’d, coaches excluded).

We also had a traveling CrossFitter named Russ from Alamo CrossFit drop in for a WOD today. Russ has been doing it for a year now and is in law enforcement and resides in San Antonio, TX. While on vacation here he decided to drop in and crush Grace and get on our leaderboard! A very cool and humble guy who breathed fire on the bar on his way to a 4:14 minute Grace time (RX’d). It was another reminder of the CrossFit community that you can almost always travel somewhere and still find a box that will gladly let you come in and get a workout.

Russ and “Grace”:
Russ C&J
Russ with Us

For those who travel, think about checking for a CF affiliate and contacting them ahead of when you go to see their policy on dropping in. It’s a great way to stay on your workout schedule, get exposure to different gyms and coaches, and above all meet great people!


Benchmark week! Whoo-hoo! (What we didn’t mention that?)

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats


Lots of good stuff today. There were bodies flying all around the gym cramming in one more rep, one more round. Several PR’s were set, there was plenty of mid WOD encouragement, competition, and friendly taunting that kept people pushing. Many of you either started using pull-up bands or went to the next one. Several were able to get full ROM push-ups for partial or all of your rounds. Air squats keep improving. Lyndi’s husband Eli joined us for his first WOD here. Last but not least two went RX’d. All of that brings smiles to our faces.

Before Cindy warm-up run:
Jim wins warm-up by a CrossFit mile
Post Cindy (‘Nuff Said!):
Post Cindy fallout
The 2nd Annual Firefighter/Police CrossFit Challenge is this Saturday August 8th at Marymoor Park in Redmond. (Sponsored by Kirkland CrossFit, proceeds go to the NW Burn Foundation) Spectators are welcome! Go here for details.

Go Pound Sand

In a team of two complete the following workout.

3 Rounds for time of:
10 Sandbag Clean and Jerk (50#/32#)
500m Sandbag Trail Run (50#/32#)
  1. Trail run is a 250m trail with a steep climb up and 250m back down   
  2. First 2 rounds team members alternate. (One goes while one rests)
  3. Third round both team members complete the C&J, then run together with one sandbag. Both finish together. 

Final day of our “Week of the Games”. This was inspired by WOD#3 (Sandbag Hill Sprint) of the CrossFit Games. Today was all about getting out of our comfort zone and truly varying our training. Using the techniques we learn in the gym with practical application is what we train for. Heaving sandbags and hauling them up hills is functional fitness. Plus it’s just fun. 

Big thanks to Rob for kid duty and Curtis for photographer duties after his WOD. 

This week was really fun for us programming workouts that followed the CF Games. It provided some new opportunities for all of us to mix it up a bit. Stay tuned to our next challenge soon!
The Race is On Lucy telling us what she thinks of the WOD
WOD Highlights:


Stadium Chipper

Day 5 WOD of our “Week of the Games” was the Affiliate Cup Stadium Workout. Check the link for video highlights from the CrossFit Games of this WOD. 

For Time:
30 Wallballs (20#/14#)
300m Row (or 200m Run)
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#) *53 lb. clarification for Gregg
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)


(Whiteboard asterisk: Curtis says was due to an advantage of having a “fan” in the heat)

As far as chipper’s go this was relatively quick (sub 20 minutes for everyone). It was not easy however. Great WOD that progressively got more challenging as it wore on. Thanks to Curtis for sticking around, making fun of my socks (Skins) and coaching his coaches through it! 

Meet at the gym tomorrow at 10AM for the Saturday WOD. It will be our final workout to close out the Week of the Games. Bring your running shoes and prepare for some friendly team competition.

Slideshow of the chipper:


The Triplet

Day 4 of our “Week of the Games Inspired WOD’s”. This was WOD #7 and featured parallette handstand push-ups, heavy kettlebell swings and GHD Sit-ups. We modified it and extended the time and it worked well. Only two more days!

AMRAP (As Many Rounds As Possible) in 15 Minutes of:

4 Push-ups
8 Kettlebell Swings (54#/35#)
12 AbMat Sit-ups


View this photo

Amanda knocks out her first push-ups as RX’d:
Amanda Push-ups Rx'd
This WOD allowed for jumping to the next level either in push-ups, a heavier kettlebell, or both. With a short rep count it allowed for several people to make that next progression. 

A few notable highlights from today:
Congrats to Amanda for her first RX’d WOD and moving to full push-ups, Leigh and Lorri completed their first class WOD, and Jorge for moving to a heavier KB. Everyone seemed to like this one as it allowed for speed, progress and pushing to an all out race to keep piling on the rounds. It also was bearable considering the heat.

One other note. On the right hand side of the page is a link to the Snoqualmie Railroad Days Run. Click and register if you haven’t yet.

Sherry demo’ing broad jumps as part of movement prep:
Broad Jump_Sherry

"Blue Collar Workout"

Week of the Games Day 3:
Inspired by the CF Games 2009 WOD #4 by the same name. Instead of sledgehammers and a 4 ft. spike we subbed in ball slams.

For Time:

500m Row
100m Sprint
100 Ball slams (20#/14#)
100m Sprint
500m Row


Ball Slam_Lucy and Bridget Ball Slam_Lyndi
Slam and Row_Rob and Jim Ball Slam_Jorge and Jana

The med ball slam subbed as a sledgehammer. The sprint kept the heart rate up after the row and simulated running with the hammer to pound in the stake. The competitive spirit certainly came out today. It was nice seeing some of you go head to head while cheering each other on. Big props to Jorge edging out his fiance Jana by a second. Every second counts!

We have 10 plus people signed up for the 5k Snoqualmie Railroad Days Race. We suspect some more of you and also a few friends from down south will join us. Potluck BBQ at the house afterwards. Make sure you register for the run! Run details can be found here.

Trail Run and Deadlift Ladder

Day 2 of our “Week of the Games”. This WOD was our take on WOD#1 and #2 in Aromas. Our version featured a shorter run. We did throw in the brutal heat, and the deadlift ladder afterwards with minimal rest working towards your one rep max (1RM).

For Time:
2 mile Trail Run (2 loops 1600m, plenty of small hills, and one log obstacle on the trail)

* Rest approximately 5 minutes after the run and complete:

Deadlift Ladder
  1. Take 1 minute rest between rounds to load bar.
  2. Progressively add weight to get to your 1RM. 


Deb and Adriana on the trail loop:
Trail Run
Jim on his way to 325#:
Jim DL Ladder
Today we mixed it up. The run was new. The trail was a challenge and capping it off with some heavy deadlifts was different. It gave us all some new perspective on the Games 7.2km trail run and 20 bar deadlift ladder workouts.

Everyone pulled a good amount of weight and kept their form. No rounded backs and strong PR’s all around. Before we know it you’ll all be crushing these numbers.

"Big Balls and a Good Snatch"

Vulgar maybe. Accurate, yes. Welcome to our week of the Games! Each day will be a WOD inspired by this year’s CF Games. Today is CrossFit Games WOD #4.

3 Rounds for time:
30 Wallball (20#/14# ball at 10 ft. and 9 ft. target)
30 Hang Squat Snatch (75#/55#)


The (squat) snatch, hang snatch and power snatch are all pretty new movements. So is the Burgener warm-up. What better way for you to learn them than to pile them on in one day! As Lyndi said “I should be better after 90 of them.” Everyone did well today learning a highly technical lift. Many scaled to get the technique down and for most the hang power snatch was the norm over a squat. That’s great too as we will be doing plenty of these in WOD’s to come.

The bigger challenge was the heat. It was Africa hot. Or Aromas hot (site of the Games). It was oppressive. It sucked it out of you. It was almost a third part to the WOD. In tonight’s class I had the privilege of watching all of you overcome the effect of it. Curtis ignored it and simply asked “what weight did Michelle do?” and then gutted it out with power snatches. Jorge asked for more weight each round despite being gassed, and Amanda fought off a bout of nausea for the last two rounds and did not give up. It was inspiring to say the least. Only four more days to go and Wednesday is supposed to reach a 100.

High Five Naptime for Jorge
Here’s a slideshow from today:

Saturday WOD for all. It will be the final WOD for “Games Week”. We will meet here at the gym and head over to the site on foot. Don’t worry, it’s really close.

Don’t forget to register for the Snoqualmie Railroad Days Race (either the 5k or 10k) on 8/22. We have a bunch of you now committed. To register go here. Potluck BBQ at our place afterwards and we will show “Every Second Counts” the CrossFit movie, let the kids run amok, and all share in some paleo beer and mixed drinks (Paleo only because we will hunt for alcohol and gather to drink it).

Let The Games Begin!

This week will be WOD’s inspired by the 2009 CF Games. A little tinkering here and there due to equipment limitations such as 20 loaded deadlift bars, the lack of a GIANT 7.2km hill climb, no sledgehammers and spikes to drive, and other minor details have led us to get somewhat creative.

Don’t worry though. We promise you will get a workout, have fun, and not do them all over two days! 

Log Squats
Picture taken by Curtis after a great family hike to Twin Falls.

Pose Method Running

Pose Method: Defined on posetech.com as efficient, injury-free movement taught through poses. Use this technique to prevent injury and to dramatically improve athletic performance.
I have taken a Pose Running seminar before by Michael Collins. It drastically helped illustrate the effect of “heel striking” while you run and the toll it takes on the body. It also helped point out that the majority of running shoes on the market promote heel striking. Heck look at most running magazine pictures and they almost always are about to land heel way out front ahead of the body. Why is this important? What does this have to do with CrossFit?
In CrossFit we emphasize efficient movement that generates the most power. We want to produce as much work in as little time but do it so that we are leveraging technique, form, and intensity for greater output. If every time we take off on a 400m, 800m or longer run we strike the ground with our front foot in a position that acts as a “brake” on our body we are being inefficient. We are fighting our own momentum and potentially going to cause injury. 
Pose method running is a technique that emphasizes a few key points. 
  1. Proper body position (i.e. forward lean).
  2. Pulling the foot up at the heel under the hip, not kicking back or a big push off.
  3. Ball of your foot should land directly under your center of mass with each strike. 
Think of it as “falling forward” and taking advantage of gravity. Each foot lands under the hip and the steps are short and quick. Don’t land on your toes, land on the ball of your foot. Arms are tight and shoulders are loose. “Pose” as if you are in a controlled fall. When you run think of “pulling” your foot off the ground each time, not “pushing” your foot and body forward. Read more about Pose technique on the CrossFit Journal.
Ever notice when you run barefoot you really have no choice but to use this method? Give it a shot each time you run. We may also incorporate some drills into our movement prep. It will take some getting used to but it will make you a more efficient runner.
Typical running magazine photo on the left, Pose running on the right:
RunnersWorld_HeelStrike No heel strike
Nike Running Camp: If CrossFit makes this their running cert would you go? 


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