"Dead Frogger"

7 Rounds for Time:

7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups

Results

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Froggers, Deadlifts and Kangaroos:

Frogger_Katie


Deadlifts
 
  
Kangaroo_Whitney

This fun WOD is courtesy of Jeremy, Kim and Mark from The Compound Crew aka Garage Gym Gone Wild!

Playing frogger is always a gasser for almost everyone except those of you who are natural kangaroos. Speaking of, if you missed the 7pm class then you missed Whitney (part of the lululemon Bellevue crew that dropped in tonight) displaying superhuman or kangaroo like jumping skills. Let’s just say she can cover 80 ft. in about the time it takes most to go 40 ft. After she let me make a fool of myself demonstrating broad jumps to the class she quickly displayed why she was a competitive broad jumper. See pic above. Covering 40ft. in 5 hops is pretty impressive when combining that with deadlifts and push-ups. I was able to quickly catch a short video of her mad hops (below).

Whitney during the WOD:

  

Notes:

Max Effort day on Thursday! Choose from several movements and skills and go for broke to get a max number of reps, max height, or max time. We will also cover rope climbing basics so bring your long socks!

  • No 6am classes this week and next Tues.! (Thurs. 7/15 and Tues. 7/20)
  • Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
  • On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park. 

Curtis volunteered to get a group together Saturday to do a WOD so if you are interested post a reply. You can bet it won’t include stretching or jumping…

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
50 Pull-ups 
400m Run

Results

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In honor of Army SFC Daniel Crabtree who was KIA in Al Kut, Iraq on Thursday, June 8th, 2006. 


Mish_Thruster lockout

This WOD is a Hero WOD, dedicated to a fallen soldier, airman, marine, firefighter or law enforcement officer, and each of them CrossFitters that died in the line of duty. Every rep today was in honor of a soldier who died for our country. As painful as this workout is it’s nothing compared to the pain his loved ones must endure everyday. Honor our heroes by giving your best and remembering their sacrifice each and every rep. It’s the least we can do…

100th WOD Club_M Abs

Notes:

Amanda earned her first callous tear tonight after 100 pull-ups!

Amanda 1st Tear

JULY CLOSURE SCHEDULE:

  • No 6am classes this week and next Tues.! (Tues. 7/13, Thurs. 7/15 and Tues. 7/20)
  • Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
  • On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Team Radio Shack (Lance Armstrong’s Tour team) has members that use CrossFIt and train at an affiliate in the off-season:

  

Sunday Equals Rest Day

Michelle is completing her CrossFit Kids certification today! Our goal is to then launch a trial program in August. Stay tuned. Same Bat-time, same Bat-channel…

Ash KB Swings 

Can’t go to the CrossFit Games? Want to watch?

There will be a live HD webcast of the Games on the internets and it will be free! On Thursday 7/15 at 6pm Pacific there will be a 30 minute preview show and event coverage will start Friday at 8:45am. Read more here and we will publish the link to the viewer when it’s available.

Ring Handstand Push-ups demo:

   

WOD:
5 Rounds for time of
5 Deadlift (Fat Bar 338#)
5 Ring HSPU

"Down and Up"

For Time:

800m Run
30 Med Ball Cleans (20#/14#)
20 Pull-ups
10 Clean and Jerks (115#/75#)
400m Run
10 Clean and Jerks (115#/75#)
20 Pull-ups
30 Med Ball Cleans (20#/14#) 
800m Run

Results

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Clean and Jerk Sequence with Tara:

Tara_Clean and Jerk 1 Tara_Clean and Jerk 2 Tara_Clean and Jerk 3
Tara_Clean and Jerk 4 Tara_Clean and Jerk 5 Tara_Clean and Jerk 6

This morning was a little last minute change on the WOD due to logistics and not wanting to see too large a group crash on the pull-up bars. The original WOD (“Backwards” – one most of you who came in expected since it was on BeyondtheWhiteboard.com) will make an appearance soon but will be during the week when smaller classes can make it manageable. This chipper was more than a good substitute though! 

Want a yummy Paleo dinner? I posted this recipe the other night after we had it with Dallas and Melissa of Whole9. Well it was so good we had it again last night and paired it with a salad of mixed greens, strawberries, blueberries and pine nuts with balsamic and EVOO dressing. 

Whole9 Dinner redux

Notes:

How to Power Clean by Coach Burgener

How Not to Power Clean by Globo Gym Guy

10 Plus Minute Abs

For Time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
50 Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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Emily AbMat Sit-up:

Emily AbMat Situp

Time for some core work and a reason to show those AbMats some love. This main site WOD from June, 2008 is an oldie but goodie. Everything moves pretty quick until you run into the burpees. Yay burpees! I think the double-unders, lunges and burpees were all thrown in to get the heart rate going and sap your speed. If you missed this one then grab your rope and make this up! Use a towel for an AbMat and don’t anchor your feet. 

Movement standards:

AbMat Sit-up: Butterfly the feet, reach back and touch the floor and tap the front of the shoes or toes on each sit-up for full range of motion. 

Burpees: Chest to deck, Jump and clap overhead. Not the “typical CrossFit video touch your fingers behind your neck in a leaning tower of Pisa pose” that essentially qualifies as garbage in my book. 

Walking Lunge: Trailing knee ideally “kisses” the ground, lead knee stays behind the toebox.

Abs of Steel:

15 Minute Abs

CrossFit teams up with USA Weightlifting to host the first ever CrossFit and Oly Lifting competition this fall. “Inaugural CrossFit / USA Weightlifting Open Comes to Colorado Springs”

Fran, Rona and The Compound Crew just went to the Nutrition Chat with Todd Widman at CrossFit Belltown. More people to share nutrition ideas, recipes, and perspective! 

Notes:

First wave of 10 people is full for 10am Class tomorrow! If you didn’t sign up please expect to wait until that group is done. The 11am is wide open so no excuse not to workout. Just get in and we will get you through!

Mark B. will be running the 10am class and I will run the 11am class. Michelle will be off at the CrossFit Kids cert all weekend.

JULY CLOSURE SCHEDULE:

  • No 6am classes on Tues. 7/13, Thurs. 7/15 and Tues. 7/20
  • Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
  • On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

"Boxed In"

As Many Rounds As Possible in 15 Minutes of:

12 Push Press (75#/55#)
10 Box Jump (24″/20″)

Results

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Nan Push Press Eric Flying

Eric (above and below) from CF West Seattle dropped in today for a WOD and crushed it! Nice work! 

Here’s the aftermath:

Post WOD Devastation

Talk about CrossFit! Read about how a woman fought off an attacker and what she credited for being able to do it.  The Power of Fitness: Real Women Share Their Stories

The weather is getting nicer. I think it’s a great excuse for some sandbag training real soon!

Notes:

It’s that time of year where vacations start piling up! 

JULY CLOSURE SCHEDULE:

  • No 6am classes on Tues. 7/13, Thurs. 7/15 and Tues. 7/20
  • Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
  • On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

High Bar or Low Bar?

Strength WOD:

Back Squat
3/3/3/3/3

Checkout WOD “The Jorge” (named for his love of running):

For Time: 
30 Back Squats at Bodyweight
1 Mile Run

Results

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View this photo 

High Bar with Jim C.:

HIgh Bar Back Squat

Low Bar with Ashley:

Low Bar Back Squat 

Quote of the Day: “Tom ruined a perfectly good WOD.” (since it had a mile run in it) ~ Jorge

High bar or low bar back squat? Which one do I use? Why? How do I do it safely? Well, we covered that today in class, but you can also read on about low and high bar position in the following links from Stronglifts.com:

How to Squat with Proper Technique Without Injuring Yourself

High Bar vs. Low Bar Placement on Squats

The back squat was new for most today since we finally have enough racks to use for class. It is a relatively easy lift to dial in but takes time to get stronger in. Prep for some sore butts tomorrow!

Notes:

Congrats Graham on reaching your 100th WOD and joining the club! You earned it. Also congrats on 3 weeks into your Whole 30 Challenge and drastically making improvements in your fitness level and health.

Speaking of Whole 30, tonight we had a delicious dinner with our guests Dallas and Melissa from Whole9 on their way back through town on their road trip. After dropping by the box they came over and cooked a delicious dinner. The recipe can be found here. That Sunshine Sauce is the bomb! Good times!

Bonnie sprinting in the last mile while Jana cheers:

Sprinting it in

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/135#)
Handstand Push-Up (Head to Floor)

Results

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Fran and the Pike Push-up: 

Pike Push-up

Benchmark day today. Combining handstand push-ups with deadlifts is an interesting combo that hits everything the faster you deadlift. Waiting for the shoulder strength to return becomes a frustrating game after the deadlifts tire you and the HSPU’s start to add up.

Watch the below video for a good low bar back squat. We will be learning those and high bar back squats on Wednesday! Get ready to get down in the hole!

Main Site WOD Demo with Chris Spealler [wmv] [mov]

Tonight after the last WOD Zach (pictured below) did us a huge favor by installing everything necessary to hang another set of rings for muscle-ups, skin the cats, etc. He also did two MU’s after he finished. If you see him give him high fives and chest bumps! The rings rock!

Zach hangs the rings

Notes:

CrossFit Belltown is hosting a nutrition seminar with Todd Widman Wednesday night (tonight!) at 6:30pm. Cost is $10 and I know at least a couple of you are attending as well as The Compound crew. Trust me it’s worth it. Put down the Bon Bon’s and Miller Lite and go!

"Tag Team"

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Picture Perfect Swings:

KB Tag Team - 3


KB Tag Team - 2 KB Tag Team - 1

Checkout the Results pic for the quote of the day…

Back to back team WOD’s this weekend. It just seemed right to throw some teams together. “Tag Team” is a WOD we made up awhile back when we stayed overnight at our friends and had limited equipment for putting a WOD together in the morning. Having only a couple kettlebells made this a guys vs. girls match and a great workout for whoever could hit 300 fastest.

A funny thing happened after the WOD today. An impromptu WOD broke out! Nothing like a volunteer 2 a day! Graham wanted a little extra work and Don, Curtis and Jim jumped in. Then pretty much everyone chose to do a little “overkill” after the kettlebell swing tag team with a short 21-15-9 of pull-ups, push-ups, and sit-ups. I guess “Trevor” wasn’t enough…

Notes:

Welcome to Steve, Leia, and Scott (home from WSU for summer break) who finished Elements this past Friday! See you all in class soon!

What does coffee have to do with dancing goats? Read “15 Things Worth Knowing About Coffee

For you distance runners, tri-freaks and just plain endurance folks:

CrossFit Endurance was featured in LA Sports and Fitness Magazine [pdf]

Happy 4th!

Hope you enjoyed the fireworks!

Fireworks

Monday Schedule 7/5: Only one class at 10am! The rest of the day we will be closed!

Come one, come all it’s a 2 person team WOD Monday morning. We know you are sore from “Trevor”, so throw on your favorite socks and get in the gym to burn off those burgers and beers!

CrossFitters and their Socks