Category: WOD

Press

5/4/3/2/1/1/1

(7 sets of descending reps of shoulder press; goal is to add weight each round to find 1 rep max (1RM); rest as needed)

Then:

8 Rounds of 50m sprints for time

Results

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Great effort incorporating a strength day into the week. Everyone found their one rep max of strict shoulder press today. Remember that number and use it to help determine your other max pressing movements. We will revisit strength training with the other barbell lifts in the future. Building strength will allow for greater work capacity which leads to faster WOD times and recovery, as well as better technique and control. 

Dan’s very impressive 195# and Lorri and Lyndi both hitting 80# on their 1RM shoulder press were just some of the highlights today. The other highlights being how everyone cheered each other on, spotted and just kept it flowing lift after lift. Finishing with sprints was a fun way to get some conditioning in.

Oh and Happy Birthday Jim! Don’t think we won’t get your birthday WOD in.  

  

  

  

For time:

The gym is starting to take shape and should be ready for our first WOD there on Monday at 10 am. After a long day for us over there and well after the little one went home with mom for bedtime I had to run a “test WOD”. Suffice to say there is more room and it felt great. Okay it felt great after the WOD, but you know what I mean.

We will be at lululemon athletica tomorrow in Bellevue Square running a free Intro to CrossFit class at 9:30am. We would love to have you stop in. We’ll be there every Sunday this month.

If you are coming to the Monday 10am WOD please post to comments so we can see how many of you are planning on it (we will only be running a 10am class time on Monday due to the holiday).

200m Run

10 Dumbbell Push Press (40#/25#)

10 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

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Our morning crew with their bucket (no one used it, don’t worry):

Notes:

The dismantling has begun and we are moving things over to the new gym. We will be getting more done tomorrow and setting things up. We wanted to say thank you to all of you who have stopped by, offered help, donated items (like the cool train-set table for the kids area), and helped load and move items today (Gregg, Curtis, Lyndi and Eli).

Class will be at the new location starting on Monday at 10am. Address is 8016 Bracken Place in Snoqualmie Ridge. It’s in the commercial park opposite the retail/grocery area.

Also Sunday at 9:30am we will be running a free CrossFit WOD at the Bellevue Square lululemon athletica location. Click on the link for more details (also over on the right hand side of the web page). Come by and work out, check out some cool clothes in the store after and network with people who are looking to discover what CF is all about.

Tom motivating the movers:

Front Squat (75#/55#)

Results

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Front Squats (Note the various positions of elbows, wrists, knees, and chests):

  

Wrist flexibility. It’s a key to good form and technique in Olympic weightlifting or any type of barbell exercise. In the squat movements it allows you to receive that bar into the proper rack position and safely hold the bar in a natural “shelf” on your upper chest and shoulders with the fingertips loose to control the bar. Many of you complained of how your wrists hurt mid-way through the WOD. Stick with the “elbows up” and the bar back on your fingertips, it will improve and the flexibility will come. 

Front Squat cues:

1. Stance = Shoulder width
2. Bar racked on “shelf” of upper shoulders 
3. Elbows high, wrists cocked back with loose fingertips holding bar 
4. Maintain lumbar curve
5. Squat back and down below parallel 
6. Think “Chest Up!”, fight falling forward by keeping elbows up 
7. Stand up with open hips
8. Eyes on horizon 

Deb and Adriana did their first WOD RX’d today! Congrats! It takes time and a little patience to progress up in weight, range of motion or technique to get to a RX’d WOD. Scaling is a good thing. Just as you learn anything in life, it takes practice.

Here’s a link to a good front squat demo (with horrible music) on the CrossFit Exercises and Demo section: [mov] [wmv]

This should give you a visual of what is good and what is poor form.

Notes:

We start moving equipment this weekend. The bulk of equipment will go over tomorrow late afternoon. On Monday we are planning to host a 10am morning WOD. That will be the only WOD for Monday due to the holiday. Please come and afterwards we all plan to invade either Mike’s Grill or one of the coffee shops for a bite to support our local businesses.

Last but not least, Deb S. finally passed the kidney stones that have been causing her pain. Click here to see them: View this photo

Quote of the day post WOD: 

Bridget, “Lucy, you make me want to throw up!”

Lucy: “I’m think I’m flattered, but I’m not sure.”

21/15/9 reps of the following exercises

Row for Calories

Box Jumps (24″/20″)

Burpees

Results

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Elements Results

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This was a fast WOD that taxed the cardio respiratory endurance and worked the legs. It was supposed to be heavy push presses instead of box jumps but we ended up including box jumps (due to a miscommunication). At least this way you get to practice them for Fight Gone Bad in a few weeks. (Plan on attending 9/26 and also keep getting donations). Speaking of box jumps, congrats to Jana for getting her first box jumps tonight! Not only that but after the WOD she worked up from 12″ to 17″. It’s all in the head sometimes.

We also want to welcome Molly and Caroline who dropped in for the morning class as well as Bonnie and Tom who started Elements with us tonight and will be back for more tomorrow. Way to get through that first eye-opening WOD! 

The pull-up cage shipped. We also got the third rower and new box jumps in. More to come. Thanks to everyone for the offers of help and donations for our kids area. This will be a busy weekend but our plan is to hold a WOD on Monday at 10am. Stay tuned!

4 Rounds for time:

8 Dumbbell Thrusters (40#/25#)

22 Kettlebell Swings (53#/35#)

36 AbMat Sit-ups

Results

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It’s your birthday!

The birthday WOD. You will find them probably at any affiliate. They are our gift to you. Really they are a present; a surprise even. Think about it. You drive to the gym, unknowing what’s in store. You come in, do the usual meet and greet, and feeling the butterflies you look at the whiteboard. Then you see “Happy Birthday: Your Name Here”.  Written beneath it is a tough WOD with at least one or two things you dislike and one or two things you do like along with numbers you likely don’t see much in a workout. The programming is usually based on the month, day, and year as well as your age. We try to be creative and we make it hard. How is that NOT a great present?

Jim C., Lucy, Deb L., and Bridget put their hands up for Neil!

Speaking of surprises, the new box was inspected today so it’s one step closer to moving equipment. We are working with the city for an updated license so if it works out then on Monday we are going to host the first class there. Monday’s schedule will likely be one AM time slot to run a large class since it’s a holiday.