Community. Coaching. Caring. Since 2009.
21-18-15-12-9-6-3 Reps of each for time:
Kettlebell Swing (53#/35#)
Pull-ups
Results
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Grip killer!
Ready to rumble:
Notes:
Normal 0930 (Main Class) and 1045 (Adv RX) class times on Saturday.
“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]
Strength WOD:
5/5/4/3/2/1/1/1
Overhead Squat
Checkout WOD:
Partner up and complete 3 Rounds for time of:
250m Row
Max Reps Ring Push-ups
* One partner rows 250m while the other completes ring push-ups, then swap. Score reps per round.
Results
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Caryn hits a new 1 Rep Max:
OHS Coaching Tip:
Jan driving up out of the hole with good overhead and shoulder positioning:
The Med Ball Progression with Erik Preston and Dave Lipson – video [wmv] [mov]
3 Rounds for time:
Run 400m
10 Dumbbell Hang Power Snatch (each arm) (40#/25#)
50 Squats
Results
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Coach Rona got her first muscle-up today! That’s both her and Meghann in the same week. Our first two women to get muscle-ups ever in the box!
Rona and Meghann have done something this past week that is a hey-uge milestone. And I missed it both times. FML… I know they are both stoked and proud but I honestly am probably more so than either of them. I may not have run jumping into Rona’s arms for a chest bump (like she did tonight after getting it as I walked into the box) but after all the time watching the hard work, practice and determination it’s an exciting payoff to see them both get it.
Every PR is important. Some get more attention than others, but something like a muscle-up honestly deserves that attention. Rona finally did it; her fellow coaches, husband and all of her SRCF friends just tried different ways to explain it, motivate, or encourage. In the end though it came down to Rona’s efforts and belief that she WOULD do it. And she DID. Bam! The journey continues.
Now ring that damn PR Bell.
Notes:
SRCF Movember T-shirts. Because every man deserves a little luxury.
For use liberally every year during the stache-tastic month of November. Front will say “Du hast mustache?” and the back will have the “SnoRidge CrossFit Movember” logo.
5 Rounds for time of:
11 Power Cleans (155#/105#)
12 Burpees
Results
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Mark N. powering through his Birthday WOD:
Happy birthday Mark! One thing you wanted and one thing you didn’t. Glad you love burpees so much. 😉 This turned out to be a good gasser and heavy bunch of power cleans.
Highlights from the CrossFit UFC Fan Expo, Mens Competition – video [wmv] [mov] Womens Competition – video [wmv] [mov]
Turkey Day is coming! Nutrition help for a Happy Whole9 Thanksgiving by Whole9
Yesterday was Mt. Rainier’s Strongest Man and Woman, a fundraiser for FragileX Research held at Rainier CrossFit in Puyallup.
Event one:
Farmers walk 100ft (Handles loaded to 190# each hand for men)
10 Box jumps (30″/24″)
Farmers walk 100ft
10 Box jumps
Farmers walk 100ft
10 Box jumps
Farmers walk 100ft
Event 2:
Clean and Jerk / Deadlift Ladder
Clean and Jerk, then deadlift, then clean and jerk for a total of 10 C&J’s and 10 deadlifts each. Deadlifts are with an Axle (Fat bar), C&J’s are with various odd objects to include logs, dumbbells, axles, etc. You’ll have 20 seconds to complete each lift and 10 seconds to move between platforms. After you’ve reached failure in one movement you can continue on with the other movement until failure.
Event 3:
30 Double unders
3 stone loads (200#/100#)
3 muscle ups
As many rounds as possible in 7 minutes.
Stay tuned for Results at RCF Strongest Man and Woman 6
Coach Mark, Rob and Derek all competed and represented yesterday for Team Squatch. It was an awesome day that had some very high level competition (over 16 athletes have been in Regionals Competitions, and 9 have been in the CrossFit Games as an individual or team athlete over the past few years), a big crowd, a very well run event, and just some cool accomplishments from our very own athletes.
Mark (who finished in the top 10), Derek and Rob were strong workout after workout against some very competitive men in the Under 200 lbs. division. Derek hit big PR’s on the farmer’s carry and deadlift/clean and jerk ladder, and Derek and Rob both moved heavy stones and knocked out muscle-ups for the first time in competition. All of them had fun, got a little out of their comfort zone, and came away with some great experience. It was also great to see a big turnout from SRCF in the stands to watch and cheer (thanks to all who came down).
One thing this event drove home is that even though it’s a part Strongman/part CrossFit competition, any CF’er can compete (Scaled or not), have fun, do new things, and benefit an important cause. Let’s get more of Team Squatch out there next year!
Mo Envy:
In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)
Results
From CrossFit.com yesterday:
“At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.”
There is one way to do a correct push-up. Which one are you?
There is really only one way to get the most rounds out of this. Partner 1 starts on pull-ups, Partner 2 does push-ups, Partner 1 does Squats and records “Round”, Partner 2 does pull-ups, Partner 1 does push-ups, Partner 2 does Squats and records “Round”, etc. until 20 minutes is complete. Trying to alternate the work any other way causes transition delay and/or slows the team down due to excess fatigue from trying to push through more reps at once.
As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Results
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“Jack“
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). He was also a CrossFitter from Rainier CrossFit. Rest in peace.
Happy Veterans Day. Thanks to all have worn or currently wear the uniform in service to this great nation.
Notes:
Huge congrats to Meghann who got her 1st (then 7 more) muscle-ups tonight in her garage! (I saw a cell phone video)
As I thought about this tonight I realized that although Meghann is strong this was a not a movement in her wheelhouse nor was it “easy”. She has been practicing MU progressions, dead hangs, ring pull-ups, kipping, strict chest-to-bar, ring dips, bar dips, ring rows, and supine ring rows and more for the past couple months. Each time she has come in the box she has chipped away at a couple to a few of those movements and dilligently pushed through some strength and technique building that has all finally paid off. When she first started towards these she didn’t have a ring dip but a partial range of motion bar dip. She had kipping pull-ups but limited strict pull-up strength (and a kip that needed work). After A LOT of hard work this finally turned into muscle-ups. Incidentally she has ring dips, stronger pull-ups (both kipping, C2B, and strict), and now muscle-ups. From here it will be working on technique improvement, turnout, and building strength.
I hope to have a picture or a link to the homemade video to share soon. Chest bumps and butt slaps! I am inspired! What’s the lesson? Train your goats, be patient, and start on the small stuff. That is what gets to the “sexy” stuff.
Good luck to our Strongmen Derek, Rob and Mark who are competing in the RCF Strongest Man and Woman 6 tomorrow. For FAQ’s about the event go here. For those who are running in the Turkey Trot tomorrow for the 5k run don’t trot!
4 Rounds for Time:
200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders
* Sub 8 pull-ups per 1 rope climb to scale (mustache pull-ups are RX+)
Results
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Happy belated Coach Rona! Contests (congrats) on a big PR one year later! (Next year you will have to do the men’s climbs and DL weight)
Tomorrow is Veterans Day. Schedule is the same as every Friday. We will be running a Hero WOD in honor of our Veterans. On Saturday we will have one Saturday class at 0930 with Coach Michelle.
Front Squat and Rope Climb WOD Demo with Chris Spealler – video [wmv] [mov]
10 Individually Timed Max Efforts of:
100m Row
Rest as needed between intervals, post time of each row
Checkout WOD:
2 Minute Challenge of Max Hand Release Push-ups
Results
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2 Minutes HR Push-ups in Action:
So much for an “easy” day!
Lots of fun today watching people row hard and cheer harder. Rowing technique was a focus and the tips many learned from Anna C. at Saturday’s rowing clinic were put to use. After the pulling was over a quick 2 minute challenge of pushing and falling on your face was in order.
Attention StrongMen!
“Coaching Points for Lifting Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
Here are answers to the FAQ’s around this Saturday’s Rainier CrossFit Strongest Man and Woman 6. Competitors make sure you read up, get there with time to weigh in between 8-9am, and be there for the mandatory rules briefing at 9am.
For you runners make sure you register for the Turkey Trot 5k and Kids 1k here. If online registration is over, then you can register the day of the event.
For the rest of you CF’ers, there will be one class at 9:30 am with Coach Michelle. No Kids class (Session ended last weekend) and no Advanced RX Class.
5 Rounds for time of:
11 Hang Power Cleans (115#/75#)
5 Handstand-ups
30 AbMat Sit-ups
Results
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Steph B. cleans her way through her Bday WOD:
Another week and a couple belated birthday WOD’s on tap to celebrate Steph (11/5) and Rona. Enjoy!
Notes:
Break out your most awesome and ugly Christmas/Holiday sweater and mark your calendars for December 10th for our SRCF Paleo Potluck and Ugly Christmas Sweater Party! Amanda and Mike are hosting and it’s an adult only party. For those on Facebook an event has been created. We will also put the details up on the whiteboard in the box. Pick a dish to make and get a sweater because it’s gonna be fun!
For those wondering about stone loading (one of the exercises this Saturday at the Strongmand/CrossFIt competition at Rainier CrossFit) here is a video demo from the expert himself.
“New to Atlas Stones?” by Rainier CrossFit
Coaching tips: Hang Power Clean w/Spencer
When receiving the bar in the finish position of the power clean (hang or full), keep the torso upright and drive the elbows forward to allow the bar to front rack on your shoulders. Grip should be outside of your shoulders and knees sllightly bent. Keep your weight on your heels with feet under the hips/shoulders. Stand the weight all the way up to full hip extension before lowering the bar.