Take one.
Next week we plan to follow the lead of a few other affiliates and program five WOD’s that are Games inspired. All week. Just not five in one day like it was done at the Games. Should be fun.
Rest Day
Category: WOD
Déjà Vu
Today was supposed to be an “every minute on the minute complete a squat clean plus one rep WOD”. However a few of you who weren’t here yesterday boldly elected to do the chipper WOD “Deb”. Which is totally cool.
Results
More evidence that maybe we are some sort of cult! Which leads me to a question for you. Is CrossFit cult-like? How do you explain it to your friends, co-workers, family, or loved ones?
I frequently get asked “what is CrossFit?”. Not so easy to come up with an explanation. Saying “constantly varied, functional movement done at high intensity over broad time and modal domains” really will quiet a room pretty darn fast or put people to sleep. Going into long winded discussions about workout methodology that combines weightlifting, gymnastics, plyometrics, cardio-respiratory exercises, blah, blah, blah doesn’t always do it justice either. “Brutal fun” does some it up in two words or less. “Getting fit for life” is another way to say it.
How do you really explain that it’s fun to push to the point of pain or exhaustion day after day thinking, “Can I do this?” Each of us know that you don’t quite get it until you’ve got a few WOD’s under your belt. How do you convey the intensity, the feeling of accomplishment, of progress, or actually getting it done in a CrossFit WOD. Many of you must do a good job judging by the number of friends and family that have joined us or started CrossFit somewhere.
So if you have a different way, share it. It may help the rest of us.
Post your thoughts to comments.
Be Careful What You Wish For…
because you just might get it.
For Time:
400m Run
50 Wallball (20#/14#)
25 Pull-ups
50 Kettlebell Swing (53#/36#)
25 Dumbbell Clean and Jerk (40#/25#)
50 Walking Lunges
25 Knees to Elbows
400m Run
Results
So Deb S. has been asking for a “chipper” style WOD since we did the “Dirty Thirty”. Every time she comes in and sees the WOD it’s like “awww no chipper”. Some people like to just git ‘er done and move on. Deb is one of those people. So for Deb, we put this together. Hope ya liked it. If not, now you know who to blame…
Curtis mastering Knees to Elbows:
A few milestones worth mentioning today:
Neil moved up to 20# wallballs, 44# kettlebells, and banded pull-ups.
Deb and Adriana moved to banded pull-ups.
Curtis back-to-back RX WOD’s.
Jim, Jana, and Lorri are more than halfway through Elements.
Notes:
Our CF Games video the other day on Josh Everett deadlifting was strange timing. Today on the CrossFit Journal Games site they posted this video. Better quality, different perspective. Login, Watch and enjoy.
Monday nights are growing crowded! We may need to run two waves but we can accommodate. As for parking, please try to park a little further down from normal on the street at the 400m turnaround (the court where there are no houses built). This will proactively avoid any neighbor complaints if we have too many cars stacked outside our place. Run up to the gym and get your warm-up started early.
Wake the Dead
AMRAP in 15 Min. of:
10 Deadlift (225#/135#)
500m Row
Results
15 minutes is more than enough. The warm-up allowed each of you to work up in small sets to find a working deadlift weight that was tough but still allowed for good form. Every one of you managed three to four rounds using a deadlift that felt heavy and two went RX’d. At four rounds consider that you rowed 2k and completed 40 deadlifts. That is strong work!
Notes:
We are going to be on vacation and closing the gym from 8/10 through 8/14 (M-Fr). We will prorate everyone’s August dues for that week. We also will make sure to post bodyweight WOD’s for the week that all of you can elect to do on your own (or suffer through together).
"Yes…Tabata That"
Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.
Box Jumps (24″/20″)
Kettlebell Swings (44#/36#)
Air Squats
Following the WOD:
2 rounds of hang for time from the pull-up bar.
(Grip it and dead-hang for dear life)
Results
Big welcome to our new members Leigh, Lorri, Jana, and Jim! All four of them are in Elements and will be moving onto classes soon. Make sure you say hi!
Notes:
The revised class schedule and pricing for punch card add-ons is posted. The punch card is intended for additional classes as you see fit if your schedule prevents you from committing to the extra visit each week. Click here.
Make sure you let us know if you are in or out for the Snoqualmie Railroad Days 5k or 10k (and kids 1k) on 8/22. Everyone is invited to go run, have a good time and then get together for a BBQ. For registration click here. Most people seem to be leaning toward the 5k.
Last note, here are some Games related links on the CrossFit Journal. If you don’t get the Journal, it’s $25 a year and has great content updated daily.
"Oh God…"
“I want to die. I haven’t felt this bad since the first one.” ~ Neil midway through this main site grinder.
5 Rounds for TIme:
21 Thrusters (75#/55#)
21 Double-Unders
* If you can’t do any double-unders then sub 3 single-unders for each double-under. (That’s 63 per round for the mathematically challenged)
** Each double-under attempt counts
Results
Travis double parking his barbell:
Jorge and Jim thruster-ing away:
"Take Your Medicine Ball And Go Home"
In teams of 2 storm through the following for time:
400m Medicine Ball Run around Baseball Field
100 Burpee Medicine Ball Clean
100 Medicine Ball Push Press
100 Sit-ups
100 Push-ups
100 Medicine Ball Chest Pass
100 Squats
400m Medicine Ball Run around Baseball Field
Rules:
- Each team member must carry the med ball for part of each run
- One team member works at a time per exercise (team runs together)
- Teams are free to split up the reps as they see fit
- RX’d for Men is 20#; Women 14#
Results
About the only thing you didn’t do with the medicine ball today is 1) lots of wallballs and 2) dodgeball. Hmmm maybe for the next park WOD…
Tryouts for next year’s CF Games or the Rockettes? (Lucy seems to be a shoe-in)
Slideshow:
"Balls to the Wall"
AMRAP in 20 minutes:
(As Many Rounds As Possible)
15 Wallball (20#/14#)
30 AbMat Sit-ups
15 Push-ups
Results
Today was a usual quiet Friday. We want to welcome Leigh who started Elements today and will soon be joining mid-day classes after next week.
Tomorrow start off the weekend right with our WOD at Swenson Park at 10 am. Please meet over there and plan to have some “Brutal Fun” as teams of two. We’ll go easy on you. Promise…
Lucy doing her least favorite, AbMat Sit-ups.
Front to Back
For Time:
1000m Row
21 Front Squat (135#/95#)
21 Back Extension
15 Front Squat
15 Back Extension
9 Front Squat
9 Back Extension
Results
Back extensions are new. We have only one GHD so subbing means we get creative. We don’t have enough bars to do “Good Mornings” (bar behind the neck and bend forward to parallel with the ground) and front squats during the WOD. We’re not about to buy swiss balls as those are pretty much only good for playing kickball or to help induce labor. So we use the AbMat for groups. Lay face down on the AbMat and perform a “Superman” or back hyperextension. Lift your shoulders up towards the sky and make it tougher by putting your hands behind the head. You’ll feel it in your lower back and activate all of the erector spinae group.
Seeing this pic of Travis and Deb rowing makes us wonder, for those of you who are couples and CrossFit together, how is it? Is your relationship different? Are you more competitive? Do you now workout together where you previously didn’t? Are you too consumed with just getting through the WOD that it doesn’t matter who is standing next to you? We would love to hear your thoughts.
Pull me up. Dip me down.
For Time:
21 Pull-ups
21 Ring Dips
100m Walking Lunges
15 Pull-ups
15 Ring Dips
100m Walking Lunges
9 Pull-ups
9 Ring Dips
Results
Today we introduced a new skill and exercise. The ring dip. There are many progressions towards these such as jump and holds on the rings, bar dips, box dips, negatives, or limited range of motion dips. Today we scaled them with the rings and your feet. By bending the knees and placing the load of your bodyweight on the rings rather than all of your feet it made you work. Requiring full range of motion helped you work more. By having the rings hanging you had to also deal with the dynamic movement they take when you get tired and more “wobbly”. This coupled with the pull-ups meant that coming back from the walking lunges you weren’t getting any sort of “break”.
Then again in CrossFit the only break should be after the WOD when you look like this.
Lucy demo’ing scaled ring dips while Jim gets good walking lunge extension.
Notes:
Saturday WOD is on for 10am at Swenson Park in Deer Park past the gym. Our plan is to have a Saturday WOD twice a month and to start offering a monthly “unlimited” membership for those who are asking for 4 times per week. To avoid crowding or running waves we will still need to commit to regular day/time slots as much as possible. More info and pricing coming.