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Alternate 50/40/30/20/10 reps of each for time:
Double Unders
Sit Ups (AbMAt)
Results
Mark N. knocking out the benchmark “Annie”:
Group shot after the demo at the lululemon 5 Fitness Function (back row L to R: Allen, Eric, me, Mark, Jeremy; front row L to R: Nadia, Kelly, Moe, Michelle, Laurie, Kim)
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Don going airborne. Now that’s the way to finish the burpee!
Results
Quote of the Day: “I finally figured out how to go down properly…wait that sounds bad!” ~ Rona
Yay burpees! Cristin asked me yesterday if we had a specific day every week that we programmed in burpees so she could avoid that day. Knowing today was “death by burpee” I could not lie. So I told her the truth, “NO there is not a SPECIFIC day. We mix it up. I’ll see you tomorrow!” I think she was not very happy when she came in today. She did however survive!
Proud parent moment. Ashley tonight did the WOD with the late crew. Staying to the back of the box, we matched burpee for burpee as each minute passed and I did the counting. Surprising me and maybe herself, she got into the 11th minute! And they were pretty darn good burpees all with a good jump and clap! To top it off after writing her name and result on the whiteboard she went and wrote my result up there.
Notes:
Reminder that Thursday all PM classes are cancelled this week 8/26. We will be performing in the lululemon 5 Fitness Fashion function in Bellevue. Details on the right hand side.
CrossFit Basic is also joining us for Fight Gone Bad V on September 18th. That’s four boxes total including us! (CrossFit Belltown, CrossFit Redmond, CrossFit Basic)
“Spirit of the Games: Pt 2” with Chris Spealler: CrossFit Journal [wmv] [mov]
Strength WOD:
Front Squat
1/1/1/1/1/1/1
Checkout WOD immediately after:
For time:
1000m Row
Then alternate 21/15/9 reps of each:
Front Squat (135#/95#)
Back Extensions (or Sub Banded Good Mornings Green: Men/Blue: Women)
Results
View this photo
View this photo
Read: “How to Front Squat with Proper Technique” from StrongLifts.com
This article has great cues, pics, video and what “not” to do. Read up and translate it over to your squats, cleans and thrusters. One note: Unless the arms are broken, no Cross-Arm grip allowed. Ever. Period.
Front Squatting with Mark B. (who hit 315# today!)
Back Extensions with Amanda:
Don’t forget Wednesday 7:30am class with Mark!
“SQT“
3 Rounds for time:
10 Ground to Overhead (95#/65#)
200 yard Shuttle Sprint (Tag up each sprint using 50 yds. down and back twice)
Results
Our latest sprint coaching technique: “Release the hounds!”
WOD demo with Chris Spealler [wmv] [mov]
Have you been asked “Can you really get a workout in under 5 minutes?” If you have done “Fran” or “SQT” that answer is absolutely yes! Anyone doubting how you can really do a CrossFit WOD in that short of time and feel gassed is a great candidate to try this one. Just invite them over, tell them to lift something heavy (and safely) as fast as they can from ground to overhead 10 times, then do some shuttle sprints for a total of 3 rounds. I bet they never doubt you again.
Want to lose weight, burn fat, get ripped, gain muscle, build endurance, and get faster? All of the above? Do sprints! Sprinting is both aerobic and anaerobic and chock full of benefits:
Sprinting: An Effective and Efficient Way to Build Muscle and Lose Fat
Fast Fitness 30 Second Sprint Workouts Build Fitness Fast
Why Sprinting Builds Endurance
Notes:
Congrats to Cristin and Angie for completing Elements tonight! Get into class and build on what you’ve learned!
Eric, Angie and Cristin rocking an Elements WOD:
Hope you are rested and ready for this week!
Read a great interview with Chris Spealler, one of the top CrossFitters out there and just an amazing athlete. A veteran of all 4 years of the CF Games as well as a top 10 finisher in three of them (including 3rd this year); he was also the recipient of the “Spirit of the Games Award” for embodying the character of CrossFit. He is pretty legendary within CrossFit and has set a great example for many as not only a competitor, but also as a coach, HQ trainer and affiliate owner.
“Spirit of the Games: Pt. 1” CrossFit Journal Preview video [wmv] [mov]
Notes:
If you plan to participate in Fight Gone Bad V on 9/18 at the box, then you need to create a fundraiser page (link on the right under “Upcoming Events”) and raise some money for some great causes. My friend Derek from CrossFit Morristown (who just visited and many of you met) has been pushing people in his box to raise funds and they are now at almost $11k raised! What about us? Well, SnoRidge has $1300 raised. Ummm, it’s GO time people!
Today is our 500th post! Cool milestone!
10 Rounds for time:
10 Thrusters (95#/65#)
10 Ring Push-ups
Or
For time:
Run 5k
Results
View this photo
Railroad Days Race Results
Army Sgt. Keith Adam Coe, 30 years old, of 1-37 FA (Field Artillery) from Joint Base Lewis-McChord died April 27, 2010 from wounds sustained in an attack by enemy forces in Iraq. RIP.
Michelle and Rona shaking it out during “Coe”:
Today a good size group tackled the Hero WOD “Coe” while another group went and represented well in the Railroad Days 5k and 10k race. We had 6 runners for the 5k, 4 runners for the 10k, and 6 CrossFit kids complete the 1k! Great turnout and even better results. A majority of the runners finished 1st, 2nd, or 3rd for their age category overall.
Marc with a perfect “POSE“:
So today we received some awesome news and we wanted to share it with the box. After the WOD we got a surprise when we were asked to be ambassadors for lululemon athletica at Bellevue Square. What does this mean? We have been selected, along with several other trainers that represent different types of athletic training and gyms in the area, to represent the culture and active lifestyle of lululemon. Stores worldwide select ambassadors based on their community involvement, dedication to their area of expertise, and overall passion for fitness. We are both honored and excited and are looking forward to being part of another community that loves good people and good health!
With the lulu crew (Ashley, Lauren, Steven and Petra) and the epic poster that Steven made for us:
Oh and if you don’t know what lululemon is then go to their site and check out their sick clothes! Or just go into any CrossFit gym and look around.
WOD Choice today!
3 Rounds for time:
50 Double-Unders
50 Wall Balls (20#/14#)
Or
3 Rounds for time:
50 Double-Unders
25 “2 for 1” Wall Balls (20#/14#)
Results
Choice day! Pick either double wall balls (also called 2 for 1’s since you throw it up to the target and then complete 2 squats) with double-unders or do 50 of them for three rounds with 150 double-unders. Either way this ones mean.
See that little blurb in the upper right corner of the site? The one that says “World Class Fitness in 100 Words”? Ever read it? If you do read it how much of it do you follow? The last sentence is one (along with nutrition) of the things that most of us CrossFitters likely don’t do. It’s the part that says “Regularly learn and play new sports.” The CrossFit Journal is kicking off a cool new series devoted to learning and playing new sports. It’s called the Sport Series. If we are going to train to be generally prepared physically for most challenges as well as call it the Sport of Fitness, then why not apply it to new sports? By the way, anyone want to try stand-up paddleboarding?
CrossFit Journal Stand-up Paddleboard Race [wmv] [mov]
Notes:
Speaking of sports, tomorrow morning we will see several of you at the Railroad Days Race. Meet on the corner near the gazebo at the Rail Museum. Kids 1k is at 8:45am and the 5k/10k starts at 9am.
Mark and Kim will be running a class WOD at the box at 10am. Show up and get your thruster on!
5 Rounds for time:
6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)
Results
Tara tackles Hang Snatches while Scott swings the Kettlebell:
Bionic is a unique WOD. Moving from a wide stance and narrow grip to neutral stance and grip to narrow stance and wide grip each round can cause a little confusion from movement to movement. It is also typically limited by the amount of weight that you can Hang Power Snatch. Put on too much weight and that becomes a hang muscle snatch or even worse a hang power “anyway overhead” lift. Dialing it back to ensure a load that allows you to do it correctly is the way to go and also will force you to move faster and generate greater power.
“Spirit of the Games Pt. 1” with Chris Spealler, CrossFit Journal preview [wmv] [mov]
Notes:
This Saturday is the Railroad Days 5k/10k race. We have at least 6 runners I know of that are running it with me (Marc, Laura, Lucy, Moe, Sangeeta, Jim M.). There are also a couple kids doing the 1k too. Anyone else in? There will be one class at 10am with Mark as well.
Attention! Fight Gone Bad V: We are hosting FGB V on 9/18 (Saturday) with CrossFit Belltown, The Compound, CrossFit Redmond, and the Chamber! The plan is to start at 10am.There will be waves and sign up times as we get closer. If you are planning to participate the rules state you must register, create a fundraising page and raise donations. Please consider this and help raise money for some valuable causes (Livestrong, The Wounded Warrior Project among them). For details on registration go to the FGB V site and click on the register link. When and if you register, pick our box as your “team”.
If you are thinking it’s too much to ask someone to donate, consider that one latte for $5 is more than enough to ask for. Or a happy meal. I would think most people understand that donating a few dollars for cancer research or for a veteran who is permanently disabled for defending our freedoms is worth forgoing a coffee or two.
Strength WOD:
Back Squat
5/5/5
Checkout WOD immediately after:
With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Results
Today we went over two methods to use when back squatting; the high bar and the low bar back squat. See our last post with links that explain how to do both. Either way is fine. Do one or do both. Try them, see what you prefer and use it. What’s more important is that whichever you pick, do it right and learn to squat.
After the strength WOD it was time for death by pull-up. Focusing on good pull-ups should be the key and making sure you have good arm extension, a strong pull, and the chin reaching over the bar. Use a band, a kip, or a dead hang. Then feel the minutes and pull-ups pile up!
Pat repping out some back squats while Mark spots:
Ashley showing off some mad skills and a backwards double-under!
Notes:
Welcome to Cristin who started elements with us tonight and knocked out “Baseline” ahead of her goal she set before the WOD. Setting and achieving a goal on her first WOD is a great way to start CrossFit!
Watch and practice: Burgener warm-up with Sage Burgener and Coach B [wmv] [mov]
Sign up for the Railroad Days race before Saturday! Racers plan to link up at the gazebo by the Railroad museum prior to the race.