We are still in Sillyville at the Games! Watch it live here. The finals for Men’s/Women’s/Masters/and Affiliate Cup are today!
Rock on! Do burpees!
Video of 2009 CF Games Mens Champ Mikko Salo Stateside Training [wmv] [mov]
Category: WOD
Saturday WOD Reminder!
Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!
The 2010 CrossFit Games are here!
4 Rounds for Time:
50m Walking Lunges
50 Sit-ups
Today, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!
We are in LA watching the Games at the Home Depot Center. Stay tuned for updates and check the Games site for the latest. Also you can watch a live feed on the right hand side of this page.
Watch The History of the CrossFit Games [free video download on the CF Journal]
Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!
Max Effort Day
Max Effort Day (Choose a minimum of 4):
Row 500m Max Effort
Run 400m Max Effort
Row 1000m Max Effort
Standing Box Jump Max Height (Scale up to hit max height)
Dead Hang Pull-ups Max Reps
Pull-ups Max Reps
Kettlebell Swings Max Reps (53#/35#)
Double-Unders Max Reps
Push-ups Max Reps
Max Plank Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps
Handstand Hold for Time
*Rest as needed between max effort exercises
** Extra Credit: Learn to rope climb
Results
View this photo
View this photo
“Moving On Up” with Rob:
Previous Max Effort Results (10/10/09)
Just another manic Fun-day! Some days you just need to know what you can do if you go all out and see how many reps you can get or how fast you can go. Today you had to pick at least 4 from the list and go for it. All of you hit a PR and displayed some mad skills!
Use these as mini-benchmarks for setting goals and getting stronger. Use the row and run times for helping learn your pace for going hard and fast. Then pick a date and break the new PR’s you set today!
Lucy fitting in time for a WOD while in Maui last week:
Notes:
Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!
Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!
"Gwen"
For Load:
15-12-9 reps of
Clean and Jerk
Rules:
- Choose a weight
- Touch and Go only at the floor; no dumping
- No Re-grip allowed
- Rest only off the ground and as needed between sets
- Use same load each set to be RX’d
Results
A Couple of Jerks:
This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.
I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”
Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!
Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope.
Notes:
No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!
Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!
Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!
"Dead Frogger"
7 Rounds for Time:
7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups
Results
Froggers, Deadlifts and Kangaroos:
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
In honor of Army SFC Daniel Crabtree who was KIA in Al Kut, Iraq on Thursday, June 8th, 2006.
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…
Notes:
Amanda earned her first callous tear tonight after 100 pull-ups!
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…
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
Clean and Jerk Sequence with Tara:
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.
Notes:
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
Emily AbMat Sit-up:
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:
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.