Kim aka WODKILLA:
It’s been a tough week. Recharge the batteries.
Lorri was back in town this weekend and dropped in for a WOD yesterday. We miss you and it was great to see you!
Category: WOD
Shoot 'Em Dead
For Time:
Alternate 10/9/8/7/6/5…down to 1 of Deadlift (225#/135#)
with 1/2/3/4/5/6…up to 10 of Parallette Shoot Throughs
*Complete a 200m Run each round after each couplet
Results
Quote of the day: “I feel like a turtle!” ~ Lucy after a fail on a shoot through
Hotel Workout with Jason Khalipa and Chris Spealler video [wmv] [mov]
Swing My Bell
With a continuously running clock perform 2 kettlebell swings (53#/35#) the first minute, 4 kettlebell swings the second minute, 6 kettlebell swings the third minute, and so on, continuing to add 2 swings each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
Results
Steph leading the gang in some KB Swings:
I guess it’s time to take advantage of Mom enjoying a night out with the SnoRidge Ladies and my little one fast asleep after having a monster coconut bliss sundae for dessert. So what do I do? Yep, I watch CrossFit videos, read the CrossFit Journal, program WOD’s and write the blog. How exciting is that?
Today was meant to mix it up a bit as we haven’t done KB swings in a little while and I wanted to make it a task dependent WOD. I love the every minute on the minute format. It always starts easy and prolongs the mental battle that is sure to come in a hurry. These types of WOD’s test your mind as much as they test your body. When will you succumb to the pain and let the clock tell you enough is enough and that you don’t really need to try to get that next round completed? When you finally barely complete that next to last round how many partial reps are you willing to try to get in that final 60 seconds?
Notes:
Saturday WOD Schedule:
10am so far is Curtis, Jeff, Mark N., Don. Post to comments if you plan to be there, next 6 people will fill that slot up.
11am is open so post to comments or show up.
Interesting reading: The Paleo Diet Report on LivingPaleo.com is a free PDF download with explanation from the author on Paleo eating, lifestyle and it’s benefits.
"Double Take"
For Time:
1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)
Results
Congrats to Marc M. for hitting the 100th WOD milestone tonight. After 100 WOD’s and the adoption of the Paleo Diet, Marc has transformed himself and has lost over 45 lbs.! Amazing progress through hard work, consistency and discipline. Way to go Marc!
Highlights from the Northwest Regionals -video [wmv] [mov]
Michelle and Moe are in it for a short clip along with Cade at the very end (Eric and Kelly’s son)!
Thinking of going to the CF Games? Tickets will be on Ticketmaster sometime in June. Stay tuned…
A couple pics from the Regionals:
Jerk!
Strength WOD:
Clean and Jerk
5/4/3/2/1/1/1/1/1
Checkout WOD:
5 Rounds for Time:
5 Clean and Jerk (115#/75#)
10 Knees to Elbows
15 Lateral Burpees
Results
Graham showing what knees to elbows really looks like:
As Jeremy D. would say: “The lateral jump burpee punches normal burpees in the face!”
Here’s a sequence from Sean:
I had planned to write a recap of the weekend by now but am lacking the energy. Go figure! As I have sat down each night since Regionals I have thought of pretty much nothing but sleep. I will do my best to work on this by the end of the week and publish a post that also has links to picture albums from Day 1 and 2.
Notes:
Squatch Cave announcement: Due to the potential for injury to our little squatches (which nobody wants to see), we are going to try to institute two rules and need your cooperation.
1. No more swinging on ropes or rings, jumping on boxes, climbing on the pull-up bars etc. for the kiddos after the workout. Sorry! We had a minor injury today that highlighted that safety is paramount even if its post WOD (everyone is okay). We will also do our best to have our daughter (who has to practically live in the gym) understand that she has two sets of rules; one with friends there and one without.
2. Parents will soon need to sign a waiver for bringing kids to the box and being in the Squatch Cave. This means that parents should explain to their kids that this is to keep them safe. Even if they think it’s boring! 🙂
"Mad Max"
Max Reps in 10 minutes of:
Front Squat (75#/55#)
Results
View this photo
View this photo
Rona front squatting away:
The last time we did this WOD was back in December. How did you stack up?
Coaching Tip: The Front Squat Sequence with Michelle
- Clean the bar to the rack position
- Air Squat stance with toes slightly pointed out
- Elbows up; loose fingers
- Back arched
- Weight on heels
- Look straight ahead
- Tight core
- Squat depth below parallel
- Chest high
- Drive out of the bottom with your elbows (i.e. “lead” with your elbows)
Judi and Warren from the 6am Gang:
Notes:
Congrats to Jim M. and Marc M. both for achieving two new major milestones today. Jim for hitting his 1 year anniversary since joining the box and Marc for getting his 1st pull-up during his warm-up! Accomplishments breed accomplishments! Keep it up you two.
Highlights from the Central East Regionals Women’s Competition by CrossFit Again Faster [wmv] [mov]
*Please note some of the max rep deadlifts are not what we as your coaches would recommend for good form.
"Cindy"
AMRAP (As Many Rounds As Possible) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
“Cindy” defined:
Congrats to all who PR’d this benchmark “girl” WOD today. Cindy is one of those WOD’s that looks easy. Most people underestimate this and at about ten minutes in realize they are only halfway through and can’t believe it. Benchmark WOD’s have a way of doing that to you. Some big numbers today and a really good emphasis on helping to push one another on. Keep it up! Also big congrats to Amanda who earned her 100th WOD milestone tonight!
Regionals Update will be posted soon. Lots of pictures from an amazing weekend!
Our very own Team Squatch finished 28th out of 38 teams after all three events. Congrats to Michelle, Moe, Kim, Pat, Jeremy D. and Mark B. for going after it this weekend. They worked through three tough WOD’s against some very good competition and represented well. We should all be proud!
I finished 32nd out of 64 men after 4 WOD’s in two days. It was way better than I expected and I can’t believe its over. What an incredible experience (more on that in the wrap up post I am writing). Thanks to all who supported us and the inspiration from this weekend only makes us more motivated to improve ourselves to get even fitter. For those so inclined, start training for next year! Make every rep count, make it legit, and above all make it fun.
More pics will be posted soon!
Team Squatch after all WOD’s complete:
This needs to be seen to be believed:
Chris Spealler wins the NW Regionals (WOD #1 Video) [wmv] [mov]
NW Regionals Day 2
Game on! The 2010 CrossFit Games Northwest Regionals…
are this weekend! We will be competing as an affiliate team with Michelle, Moe, Kim, Mark, Pat and Jeremy as well as I will be competing individually against the best of our 6 state region. For more info go to the CrossFit Games site.
If you want live scores you can get them here:
Wish us luck!
"Lucy"
Happy Birthday Lucy!
4 Rounds for Time:
400m Run
40 Push Press (45#/33#)
40 Calorie Row
Results
This WOD was tough. Lucy loves to run and hates to row even though she’s great at rowing. The original plan was a 2k Row but we decided to save that for another day. Lucy has more than earned her very own workout on her special day. We all hope you had a great birthday and are honored that like so many others you found time to fit in CrossFit on your birthday!
Notes:
Gym is CLOSED Saturday! Seeya all on Monday if we don’t see you at the Regionals in Puyallup!
Jeremy rowed a 15.3 second 100m sprint today! Top gym time to beat…