Chris Spealler on his way to qualifying for the USAW Nationals and taking 1st for his weight class and possibly 1st overall in the triplet with just shy of 9 rounds.
5 Yr. Old Audrey to Sean and Jenna as we are heading to the airport: “Why is the gym guy in our car?”
Sean and Jeremy get their Mobility WOD on with some tools of torture:
Who’s doing a Mobility WOD each day or each time they come into the gym? Flying into Denver today for the CrossFit USAW Open with Sean was a perfect opportunity to try out the plane mobility WOD (Surviving the Airplane Seat). After some reading, computer work and a cat nap I decided to work on my “business” and get the kinks and soreness out from a week of abuse from some tough WOD’s. With my trusty lacrosse ball in hand I proceeded to make the two people in my row really unsure just what the heck I was doing. By the time we landed though I had worked several areas and felt none of the customary tightness I get when flying. If you travel, try it. Buy a lacrosse ball and throw it in your bag. Your body will thank you for it.
Sean catching a cat nap. He is taking this event so seriously he won’t stop wearing his singlet everywhere.
By the way he lifts on Saturday tentatively at 2 pm after a 12pm weigh-in. Watch it LIVE.
The third time’s a charm. Today we tackled this brutal couplet for the third time. It was also “Burpee Wednesday”. As Cristin noted recently that we have been doing lots of burpees usually right in the middle of the week. I told her once someone notices a pattern in the programming I try to change it. My change? Throw more burpees back into Wednesday. Remember to keep those jumps high, hands clap overhead and not in front, and hips open at the top. You can’t fail a burpee!
I am off to the CF/USAW Open to root Sean on! This will be an amazing and fun event and I’m personally stoked to see Sean chase a PR in his Oly lifts. Look for updates after his heat is complete on Saturday.
Quote of the day: “Today is my 1 year anniversary, 162 WOD’s.” ~ Marc
“That is a lot of time to spend with Tom.” ~ Jenna
Congrats to Marc for hitting his 1 year anniversary with us and CrossFit. Some brief highlights: Marc is able to do quite a few new things from when he started; run a 7 minute mile, jump a 24″ box, squat full depth, lift obscene amounts of weight, do push-ups, and almost do a pull-up compared to a year ago. He has completed three nutrition challenges and switched to a Paleo diet. He’s lost 60+ pounds, is no longer on statins, BP and resting heart rate all within normal, bodyfat significantly down, lean muscle mass up, and has a totally new wardrobe!
Deadlifting for two (Jenna CF’ing in her 2nd trimester):
Who loves the “new and improved” push-up? Just when you thought that “hands release” push-ups were hard, now you get to try the “KStar” push-up that we learned at the Mobility cert. Yes they made the WOD harder to focus on these early. Now you know what they are. Practice these. Then go forth and crush push-ups.
Homework Assignment: Go to the Mobility WOD site. Watch one of the videos. Pick any one. Come into the box 10 minutes early. Warm-up and then do it. You will see results.
Speaking of push-ups: Cristin had a great idea to work on push-ups. Here is our next challenge that will start on October first. It will be a 30 Day Challenge.
Scaled version: Day 1 complete 1 push-up and 29 scaled push-ups. Day 2 complete 2 push-ups and 28 scaled, Day 3 complete 3 push-ups and 27 scaled and so on, continuing until Day 30.
RX Version: Complete 30 push-ups everyday for 30 days.
Break them into sets as needed or just display random acts of awesomeness by doing all 30 at once.
Get ready for a week of burpee-licious training! AND a month of Awesomeness…
Yesterday Michelle, Moe and I all completed the CrossFit Movement and Mobility Cert and learned a ton. We look forward to bringing it back to the box and sharing with you all. Rest assured that we will be emphasizing proper warm-ups, pre-WOD stretching and mobility and after-WOD recovery. Do that Mobility WOD for extra credit, it’s one click away over on the right side of the page.
Bottom line: Take care of yourself so you don’t have to have someone else taking care of you.
Event will be 3 attempts each at 1RM of Snatch and Clean and Jerk (Standard Oly Lifting Event) followed by a CrossFit Triplet: 10 Min. AMRAP of 6 Cleans, 12 Pull-ups, 24 Double-Unders
The event will be beamed over the internets! Grab some friends and watch the LIVE Webcast
Friday night will also be head to head competition of “Isabel” (30 Power Snatches for time) between Josh Everett and Dave Lipson; both of whom have sub 1 minute times on record
16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am
Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
In a team of 2 share a bar and each member completes the following exercises for time:
25 Back Squats (45#/33# for all) 25 Front Squats 25 Overhead Squats 400m Run 25 Shoulder Press 25 Push Press 25 Push Jerk 400m Run 50 Squat Clean 400m Run 50 Power Snatch 400m Run
Rules:
Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed.
No putting the bar down except for the run.
5 Burpee penalty for the team each time the bar is dropped besides running.
Pass the bar back and forth until each person completes their reps.
You cannot run until both team members complete their reps for the exercise preceding the 400m run.
Hope you all enjoyed the Team WOD today. Thank you Mark, Jeremy and Kim for running class for us. Michelle, Moe, and I all completed the CF Movement and Mobility Certification today which was held at Rainier CrossFit. We are also at their post cert party celebrating their new space. 5000 square feet of CrossFit playground! We are stoked for Laurie and Kurtis who are role models for every affiliate out there.
We made the CrossFit main page today for the first time for our Fight Gone Bad event last Saturday! Check it out here!
Today we ran the last make-up session for those who could not make it this past Saturday to our Fight Gone Bad 5 event. Thanks to those who helped with judging and to those who did the regular 5pm WOD with Moe outside so we could run this “fighters” inside. As a gym we raised over $3500 with the final few donations that came in today. ALL of the money that was donated in person from our event has been donated to Sportsgrants to benefit The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.
Notes:
Several of you are still in the Whole 30 Challenge. Keep hanging in there and stick through that final week. You made it this far! I even had to make an intervention for Michelle tonight over a tasty margarita. Which is why I may end up sleeping in the gym…
Time for a rematch with the shoot-through! What’s worse, these or burpees? Or how about a Burpee Shoot-Through? Hey we should try those! One of these days the WOD will be all burpee variants. Burpee Box Jump, Burpee Pull-up, Burpee Shoot-Through, Burpee Deadlift… the list is endless. I promise to NOT post it on the Whiteboard and let it be a nice little gift for each of you to unwrap when you come in the box.
Want to get stronger at kipping pull-ups? Or maybe get closer to that first pull-up without a band? One way is to work on dead hang or strict pull-ups. WIth or without a band, keep that hip “quiet”. It will get you stronger. Other ways towards that elusive pull-up? Practice strict pull-ups in ladders, or mix in jumping pull-ups with the box height decreasing as they get easier so you jump higher. Or ring rows with a progression towards becoming more horizontal and face-up or “supine”. You can also take advantage of that climbing rope and lay on the floor flat. Grab that rope and pull yourself hand over hand into a standing position and then lower yourself back down. Practice your kipping motion regularly. Mix all this stuff in as skill work either before or after your WOD. Be patient. Be consistent. Believe. If you do then it WILL happen!
Notes:
Last day for Fight Gone Bad make-up is tomorrow! We know of four people who plan to do it for sure. Don’t worry there will be a WOD for everyone else.
Tips on improving the the dip and the drive of the Push Jerk:
Today’s WOD was courtesy of the Again Faster Team Competition and a truly brutal triplet. You simply never catch your breath. The running and double-unders combine with the thrusters to vacuum the air from your lungs. For some videos of some serious fire breathers crushing this WOD go to the following link and scroll down to WOD 1 videos. The winning time was 7:55!
