Category: WOD
Clean and Jerk plus Cindy
Strength WOD:
3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load
Checkout WOD:
10 Rounds for Time of:
1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post Load and Time
Results
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Nan and Clean and Jerk + Cindy:
Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!
Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.
Heather Bergeron on today’s WOD – video [wmv] [mov]
Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):
Row and Throw
4 Rounds of 3 Minutes each round for Max Reps:
500m Row
Max Reps Wall Balls (20#/14#)
* Rest 3 minutes between rounds
Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.
Results
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Row:
Throw:
and Rest:
Events:
Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.
Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.
“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]
You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
- Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
- Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
- You must WOD in the bulk of your costume
- Get creative, have fun!
"Brenton"
5 Rounds for Time of:
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)
* (20 lb./15lb.) Vest Optional
Checkout WOD:
2 Minute L-Sit Hold Challenge
(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)
Results
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“Brenton” with and without vests:
“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”
WOD Demo with CrossFit Santa Cruz [wmv] [mov]
Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.
"Running Diane"
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Results
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Josh deadlifts while Sean pistols:
Today and tomorrow are likely our last official days of awesome weather before the rain, drizzle, mist, sprinkles, showers and more settle in for good. Wednesday will be a Hero WOD and outside. It is dedicated to a fallen local Seattle Police Officer that our very own Greg knew and worked with.
Notes:
Mobility Class tomorrow (10/19) is cancelled as Coach Rona is on vacation and we have a full schedule with class and Elements!
Overkill
3 Rounds for Time:
400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups
Results
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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!
Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.
WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]
Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]
"Partner Filthy Fifty"
Main Class:
“Partner Filthy Fifty” – In teams of 2 complete for time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders
* One person works at a time. Divide the reps as desired.
Advanced RX Class:
“Beast 12” for time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)
Results
Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne
Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.
Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
- Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
- Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
- You must WOD in the bulk of your costume
- Get creative, have fun!
Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
Notes:
For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”
Up Front
Strength WOD:
2/2/2/2/2
Front Squat (Find your 2RM “Rep Max”)
Checkout WOD:
AMRAP in 10 Minutes of:
25 Double-Unders
5 Handstand Push-ups
Results
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Front Squat points of performance (demo by Amy N.):
- Feet slightly wider than hips / shoulder width
- Toes angled out 30 degrees
- Hips back and squat below parallel or top of knee (Go deep!)
- Squat with knees out. Always.
- Chest Up
- Barbell on front of shoulders/clavicle
- Tight Lats (Squeeze your “wings”)
- Elbows up and pointing forward
- Loose fingers to allow wrists to bend
- Neutral head (Look forward)
- Don’t sit! DRIVE UP!
Normal Saturday class times. Group warm-up and team WOD for the Main Class (0930), then CF Kids (0945) and Advanced RX Class (1045).
Front Squat 5×2 WOD Demo with Miranda Oldroyd and Pat Sherwood – video [wmv] [mov]
Handstand Push-up Scaling with Heidi and Caryn (Gotta love Heidi’s inverted smile):
Happy Birthday Laura!
AMRAP (As Many Rounds As Possible) in 15 minutes:
200m Run
10 Power Snatch (75#/55#)
9 Sumo Deadlift High Pull (75#/55#)
Results
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Quote of the day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” ~ Coach Greg Glassman (CF Founder)
The birthday girl Laura (center) post WOD with some of the PM peeps. Hope you had a snatch-tastic birthday!
This week we are going to add a regular Friday 8:30 AM class. That means everyday Monday through Friday we will open at 8:30. Mark, Rona, and Michelle will be your coaches who cover these classes (varies by day). For those who like this early time slot get in and get your WOD on.
Nutrition:
Primal Pacs: An Interview With Founder Matt Pierce by Whole9
Our friends Dallas and Melissa of Whole9 did an interview and feature on their site about Primal Pacs, a local Seattle based grass-fed and Whole30 approved jerky company. Primal Pacs are a regular in our house and a constant in my work bag. I also have some in my car and in my desk at work for those “on the go paleo-in-a-pinch / I am staring at break-room junk food crisis moments”. When I hit that mid-morning hunger panic and need to stay fueled I grab one these. Beware eating any old beef jerky out there. 99% of it is junk. Primal Pacs however aren’t. Give them a try if you want a balanced and healthy snack option. Read the interview for a free shipping code.
Silly Jeremy, bras are for chicks!
Jello Legs
For Time:
40 Overhead Walking Lunges (45#/25#)
6 Burpee Box Jumps (24″/20″)
30 Overhead Walking Lunges
12 Burpee Box Jumps
20 Overhead Walking Lunges
18 Burpee Box Jumps
10 Overhead Walking Lunges
24 Burpee Box Jumps
Results
Clint and Leslie tackle the box and bumper:
Ever feel like quitting a WOD? How about making an excuse not to go to the box? When it’s really hard like in the middle of a “Hero” WOD have you ever been tempted to bitch about it?
Guilty. I have FELT that way many times. BUT while I have felt that way I have never done it. My rules: 1. If I plan to train then I train. 2. If I start a WOD then I finish. All of it. 3. Last rule? If it’s a Hero WOD then I never, ever complain or quit as that would disgrace the memory of the man it is dedicated to.
Watch this demo of the benchmark “Cindy” workout by the Again Faster Adaptive Athlete Team. It should motivate and inspire as well as remind us that those veterans who sacrificed so much would probably do anything to have what they lost back. Being an Army vet as well as Michelle and I both growing up in military families makes this video especially meaningful. These guys clearly don’t quit. They modify, scale and adapt to their challenges, and they all CrossFit like the rest of us.
“Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov]
Ronda and Dan pressing and lunging:
