Happy Rest Day:
Watch “Data Driven” preview from the CrossFit Journal [wmv] [mov]
All amazing athletes with high intensity. Do you see any form differences or lack of efficiency in technique that is impacting performance?
Category: WOD
Double Post Saturday: "300" and "Elizabeth"
Sorry for no post yesterday. We were having technical difficulties:
Saturday WOD
“300” for Time:
25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135#/95#)
50 Kettlebell Clean and Jerks (35#/26#) 25 reps per arm
25 Pull-ups
Results
“What’s a floor wiper?”:
Jim and the KB Clean:
Friday WOD
“Elizabeth”
21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips
Results
Quote of the Day: “That is terrible!” ~ Don after meeting Elizabeth
Steph, Lucy and Maria hitting “Elizabeth”
Two for one today since I didn’t get a post up last night. Bachelor Parties will do that (Congrats Jorge)! This week has been tough and everyone hit PR’s and pushed through some long workouts. The focus was intentionally on mid to long duration WOD’s; with an emphasis on chippers and focusing on some gymnastics skills work such as rings, hollow position and core strength exercises (like hollow rocks, dips, L sits, tucks, knees to elbows, floor wipers, planks and more). We will mix up the programming next week to focus on short and medium while working in more skills work. Look for things like dead hang pull-ups, strict push-ups, more L Sits, and ring supports. Oh and don’t think we have forgotten the Shoot-Through! As soon as the parallettes get here it’s ON. One of these days for a WOD we will even
Notes:
Last day to sign up for the Cinco De Mayo race and get a discount was today. If you missed out shoot us an email and you can come register tomorrow at a coordinated time since we are closed.
Push It
5 Rounds for Time:
400m Run
10 Push Press (95#/65#)
20 Push-ups
Results
Late WOD Cheerleaders:
Some have noticed the WOD’s are long this week. Constantly varied! Sometimes it’s good to keep it unknown and unknowable. We’ve got to keep you on your toes somehow and vary that programming. After the last few days it was time to ensure a good push day and work in some runs. With the weather improving and the Cinco De Mayo 8k and 1/2 race coming up it’s a good bet we will try to run more up until race day. If yo haven’t registered yet make sure you sign up in the box by Monday which is the last day to pre-register and save some money.
Push It up:
“The Finer Points of Tire Flipping” Preview with Kurtis Bowler Rainier CrossFit on the CrossFit Journal [wmv] [mov]
Saturday schedule: No 9am WOD for the Affiliate Team. We will have a 10am and 11am WOD for everyone so sign up in the comments. We will be able to handle 10 at 10am and the rest at 11am. It should be nice and sunny out so let’s get outside and drop some bumpers or swing some hammers! Post to comments for which time you will be at. So far I have Jana at 10am.
Pat’s duties in the box have expanded to include Squatch Watch kids supervision.
Use at your own discretion:
Pics of the WOD:
Hard-Core
Strength WOD:
Deadlift
5/4/3/2/1/1/1
* Work up to 1RM (1 Rep Max)
Tons of PR’s today in the house!
Check Out WOD Immediately After:
5 Rounds for Time:
10 Hollow Rocks
10 Supermans
10 Ring Rows
Results
Synchronized Ring Rows with Steph and Mariela:
Scaled Superwoman for Prego’s:
Core work today! Not “Abs of Steel” but a solid WOD with an emphasis on the hollow position, and instruction on the Hollow Rock, Superman and Ring Row. All important movements and when linked together are good for the abs and core stabilizers. These will be worked more often along with ring supports, L-sits and tuck holds, planks, bar hangs, kipping and other fun things to get those six packs working. Oh and Shoot-Throughs!
Also Jana had a couple great ideas for our next challenge(s) that we will start in a couple weeks; the first being “Sit-up Challenge”. Stay tuned!
Notes:
Go watch “Ring Dip Standards” from CrossFit.com [wmv] [mov]
This will be the preferred method for RX. Shoulder below elbow, hip travel legit. Kipping is okay but you better have the strict ring dip in your toolbox before you pull out the kip. Practice pre or post WOD.
If you are planning to attend the 2010 CF Games Northwest Regionals on May 15-16th In Puyallup and want to volunteer along with Rona, Rob and Sangeeta go sign up here.
"Bonnie"
Set up before a clock, and every minute on the minute for a minimum of 10 minutes perform:
4 Hang Power Cleans (95#/65#)
20 Air Squats
Can you continue for 12 minutes? 15 minutes? Get to 20? (WOD Capped at 20 minutes) Record rounds and partials completed in 20 minutes or less.
Rules:
* Must complete 10 minutes (or 10 rds.) minimum
** If you fall behind the clock continue to ten rounds. For each round not completed within the 1 minute window (up to 10 min.) you must perform 10 burpees/min. penalty after the WOD.
*** Get past 10 minutes and add weight to the bar for Hang PC
Results
View this photo
View this photo
Happy Birthday Bonnie! We hope you enjoyed your brutally fun WOD and that you had a wonderful birthday.
Hang Power Bonnie Cleans for time:
Bonnie and her Birthday crew at the 7pm WOD:
Today I learned firsthand that you all are either a bunch of insanely fit gladiators in training or that a few of you are really extraterrestrials hiding on our planet…
Why? Well, the morning groups broke the WOD (as Jeremy D. coined it)! You broke Bonnie’s birthday WOD! The goal was that the hang cleans and squats would creep up and take longer and longer and that at around 15-25 minutes max all would be done. Instead I now have actual proof that aliens live among us. It is inhuman to think that someone could go for 40 minutes of this and yet Mark B. did just that. He just kept going and going… Others too reached some pretty high numbers. So we made an adjustment midday and set a 20 minute cap and added that after 10 minutes you must add weight to the barbell. We then did this WOD with the late classes and it proved a good adjustment. How much you added was on you, and that made the difference. Going heavier definitely made it a new challenge. Speaking of aliens, I failed to mention that Pat and Jeremy O. completed the Horrible Hundred yesterday. That would be two times through the Filthy Fifty over an early AM class and a late PM class!
Coaching Tip: When performing an air squat start with your feet underneath your hips or slightly wider. Let your toes naturally angle outward and not straight ahead. Initiate the squat by sending your hips back as your hands come out and up to force the chest high while looking through your hands. Keep your weight on your heels and maintain a tight core and lumbar curve. Squat low enough to ensure your hip breaks below the line of your knee. Keep your knees behind your toes and drive your heels into the ground as you rise up out of the bottom. Maintain a steady neutral gaze throughout. Pull your hands back to the side and stand up fully to open the hips to full extension.
Notes:
Mark communicating with the Mother Ship after completing his mission of destroying the WOD:
Look for the “Parallette Shoot-Through” with Jeff Tucker coming to a box near you: [wmv] [mov]
"Filthy Fifty"
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders
Results
View this photo
View this photo
Open hips, good swings and chin over:
The mother of all chippers. Yes blame me. Solely me. I programmed the week out and thought we needed a chipper. A hard one. Prior to choosing this I thought, “What haven’t we done in a long while. Hmmm, I hate the Filthy Fifty, I have no desire at all to do this one, it would be a great way for everyone to start the week. Why not?” Plus a few of you had even asked when they would get a shot at it. I went to bed without telling Michelle the WOD so that she wouldn’t attempt to change my mind. So when we woke up this morning Michelle asked what the WOD was I told her and got the patented Michelle “Really? Seriously?” quote. I then darted out of the house before she could kill me. Suffice to say judging by the turnout I guess you all (Michelle and Moe included) don’t hate me as much as I imagine. Looks like I will need to try harder.
Here’s the post from the last time we did it.
Notes:
Today we set a box PR! We had 32 people for the WOD and 4 for Elements! Welcome to Michelle D., Annette, Natasha and Doug who all started Elements together.
This Saturday the 9am Affiliate Team time slot is cancelled as we will be at an exclusive Art Show at our daughters school. Class will be on at 10am and 11am. Affiliate team show up and train at either time with the Saturday WOD.
Paleo/Zone Nutrition Challenge Winners (Rona, Rob S. and Jim M.) pick up the pot winnings tomorrow at the box. Rachel see us for your shirt and also to schedule your BodyFat Test.
Snatching Nancy
5 Rounds for time:
400m Run
3 Power Snatch (95#/65#)
15 Overhead Squats (95#/65#)
Results
Sangeeta and a nice Overhead Squat:
This main site WOD is similar to Nancy but adds the three Power Snatches and then was supposed to move the run to last. Whoopsie, looks like you all ran first today by mistake. Consider it a treat, at least we didn’t add in burpees.
Mark B. demonstrating his awesome skills frequently as a demo boy at the CF Gymnastics Cert:
Today is a light post, I’m beat from the week and Day One today of the CF Gymnastics Certification with Jeff Tucker; who is an amazingly colorful and skilled coach. What do you expect from a guy from Texas who has a background that includes elite competitive gymnastics, law enforcement, EOD, firefighting, calf roping and rodeo, university level coaching, running the TCU Cheer-leading program, running a hugely successful CrossFit box and Gymnastics/Martial Arts athletic center and being the subject matter expert for CrossFit in Gymnastics?
The day has been filled with incredible cues, tips, progressions, exercises and overall fun. When this is over expect to see a greater emphasis on a few things: better warm-ups, flexibility focus, drilling proper form vs. a fast time, and building strength to properly execute the movements we are aspiring to do as RX’d. For example, this means doing rings dips with the right range of motion (scaled or not). Or doing skill drills to enforce true push-ups, dead hang pull-ups and exercises to build core strength and the hollow position. You get strong first so you can go faster. Not the other way around.
For those who did “The Bear Complex” watch this video of Rob Orlando performing it with 200#!
"Burpee Hell" the Re-Match
10 Rounds for time:
10 Pull-ups
10 Burpees
Results
Rob and the Beauty of the Burpee:
These pictures are burpees done right. The finish needs to end with a vertical jump and clap overhead. There were some pretty ugly burpees today and many that resembled the “Leaning Tower of Pisa”. Don’t be in such a race that you look like you are attempting a behind the head clapping push-up (I love this pic):
Strive for completing the burpee correctly and finishing upright. Why you may ask? Is it because we as your coaches are sick, twisted and sadistic? Partially that answer is yes. The main reason though is because it means you achieve hip extension when you do it correctly. Hip extension is what we want as it relates to so many of the movements we practice to get fitter, faster, and stronger. Michelle coached me today in pointing out during my WOD that while performing power cleans I was bending the arms early and not opening my hip. The result? Inefficient technique led to less reps and earlier grip fatigue on the bar. Practicing the technique correctly will set you up for better results and better movement. Start with the burpee. Let those hips fly open!
Notes:
Class sign ups for Saturday: please post to comments in the previous post. 10am, 11am are on! Either time just come in.
Affiliate Team training is at 9am and there will be make-up WOD’s for those of you trying for the team who missed this week. All others will do the same Saturday WOD.
Read: “Breakfast of Champions” on PaleoBrands.com
What are you eating for breakfast?
Saturday Sign-ups!
9am Affiliate Team
10am Class: 1st 8 total post to comments for sign-up. (Bridget and Mark are #1-2)
11am Class: post to comments for sign-up.
Come workout or the Terminator will come get you:
On To The Next Round
As Many Rounds As Possible In 20 Minutes For Time:
400m Run
10 Ring Dips
10 Kettlebell Swings (53#/35#)
10 AbMat Sit-ups
Results
Nan running it in:
Epic race today! Rob S. and Jeremy D. going at it for round after round. These two didn’t stop:
Notes:
My apologies to messing up Kim’s scaling on the Whiteboard, she did assisted ring dips with feet on the box, not hands on the box.
Welcome to Warren and Sashank who started Elements Parts 1 and 2 this week! 2 down, one to go!
Watch “Insulin and Bodyweight” preview with Dr. Scott Connelly and Coach Greg Glassman for a very thought provoking discussion [wmv] [mov]