4 Rounds for time of:
400m Run
50 Squats
Post results to comments.
Great video on what is the CF Community:
Runny Squats
Category: WOD
Push, Sit and Squat
Enjoy the bodyweight WOD’s while we are closed this week. The mice will play while the cats are away!
5 Rounds For TIme:
25 Push-ups
25 Sit-ups
25 Squats
Post Results to comments
"Griff"
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Post results to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Rest Day
Rest. If you did the 100 burpees yesterday than take a well deserved day to recover, refuel, and get stronger. If you skipped the burpees then WHAT ARE YOU WAITING FOR?! 3-2-1 Go!
New T-Shirt design:
Post thoughts to comments and let us know if you want one.
We are planning to put in an order at the end of the month. Men’s and Women’s shirts will be American Apparel Track Shirts and be a Poly/Cotton/Rayon blend that fits like an Under Armour Tech T (Not tight and lightweight for working out). Women’s will be a “ladies” fit.
I love burpees!
Today’s WOD is epic suck. Just do it!
100 Burpees for time
Post Results to Comments.
While we are wasting away in Margaritaville, here’s some pics that make us laugh.
“All bow down to the great Jorge!”
Rob’s record 2k row leaving bodies in his wake:
Crab Walk:
What CrossFitters do when they get together:
Notes:
Jim and Curtis mentioned getting a group together for a park WOD next Saturday while we are gone. Contact either through the comments section if you are interested to coordinate a WOD and link-up.
Benchmark Make-up
To close out Benchmark week today was the day where those who came got to make up the WOD they missed.
Most chose Grace and paid their buy-in for the challenge. Lorri made up “Karen” and bonded with the wallball.
Results
The Ladies do the Benchmark Girls of “Grace” and “Karen”:
Notes:
The “Squatch Watch” newsletter for August is out and you should have received it in email. If not it is also over on the left side of the site.
Gym is closed next week but we will post a WOD for you everyday so make sure to post your results to comments each day. No slacking off! See you all soon.
Balls to the wall!
Day 4 of our Benchmark Week.
“Karen”
150 reps for time:
Wallball (20#/14#)
* 10 ft. Target for men / 9 ft. target for women
Results
So many benchmarks to do and because Deb S. really loves wallballs we decided to throw this one in! Lots of milestones to mention. Where to start…
- Several went RX’d today and made the leaderboard. Or made the board for awhile before getting knocked off it (Curtis). Such is the nature of records, they are there to be broken. Congrats to all of you for completing this and to Dan, Travis, Sherry and Lucy for locking up 2nd and 3rd on the board for men and women. Great focus on form and hitting that butt ball or no rep.
- Rob went for the 2k row today instead of Karen due to shoulder pain and blew us all out of the water (literally). He sunk my battleship! 7:17. It was like Seafair in the garage. I am thinking about tying a kettlebell under the seat next time. Actually we look forward to seeing his next attempt in the six minute range. No doubt about it.
- Lyndi and Jorge set their “Grace” baseline today. Watch out for these two. At 4-5 minute times with 65# and 95# respectively they are gunning for the pot.
- Last but not least many of you are reporting some encouraging numbers. Lyndi has lost 13 lbs., Jorge 5 to 6 lbs. Travis a few waist sizes. Jim, Amanda, Bridget and others too. ALL of you are and look fitter.
Welcome to Zach, Justin and Fran who finished Day 1 of Elements. Quote of the night after the Intro WOD from Zach: “That is no joke. I could ride my bike to Seattle and back and it would be easier. It’s like going a couple rounds in the ring.” That about sums it up.
"Annie"
Benchmark week Day 3. There’s a reason these are benchmark workouts.
For Time:
50-40-30-20-10 reps each of
Double-unders
Sit-ups (AbMat)
Results
The dreaded double-under. For many that’s what it is. Equal parts elation and frustration (if you haven’t got it). You go from “I got it” to “I f*@king hate it” in a span of a few jumps. It’s either a weakness, a frustration or an achilles heel. Or all three. If you were part of the playground mafia in elementary school then you likely ruled at double-dutch and other rope skipping games. If you were like me then you used a jump rope for things like tug-of-war or lasso attempts.
Once you get it though you quickly realize it trains several aspects of fitness: cardio-respiratory endurance, coordination, agility, and speed. Keep working at them, use the cues and know you will either learn or get better at them with practice. Either way we will do more of them.
Reminder:
The gym is closed next week but we will post a daily WOD for you. Post your results!
Register for the race if you haven’t yet. Click on the Snoqualmie Railroad Days picture over on the right side of the blog to take you to the registration page.
"Grace"
Day 2 of our Benchmark Week.
For Time:
30 Clean and Jerk (135#/95#)
Results
This one is fast. Sub 10 minutes for most people scaled or prescribed. This Olympic lift is designed to produce a lot of power and thiry reps for time will ensure you get a very good workout. The key is working to a heavy enough weight that you are able to feel the “jerk”. Too light and you will either press or push press it up and the clean will be too easy. Some of you found that out today.
We will make today a baseline and issue a Grace Challenge. Everyone who wants to participate can throw in $5 to the pot, do this WOD (if you didn’t today) and set their baseline. One month from now we will do it again and most improved wins the pot (either by time or by advancing the farthest from scaled to RX’d, coaches excluded).
We also had a traveling CrossFitter named Russ from Alamo CrossFit drop in for a WOD today. Russ has been doing it for a year now and is in law enforcement and resides in San Antonio, TX. While on vacation here he decided to drop in and crush Grace and get on our leaderboard! A very cool and humble guy who breathed fire on the bar on his way to a 4:14 minute Grace time (RX’d). It was another reminder of the CrossFit community that you can almost always travel somewhere and still find a box that will gladly let you come in and get a workout.
Russ and “Grace”:
For those who travel, think about checking for a CF affiliate and contacting them ahead of when you go to see their policy on dropping in. It’s a great way to stay on your workout schedule, get exposure to different gyms and coaches, and above all meet great people!
"Cindy"
Benchmark week! Whoo-hoo! (What we didn’t mention that?)
AMRAP (As Many Rounds As Possible) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
Lots of good stuff today. There were bodies flying all around the gym cramming in one more rep, one more round. Several PR’s were set, there was plenty of mid WOD encouragement, competition, and friendly taunting that kept people pushing. Many of you either started using pull-up bands or went to the next one. Several were able to get full ROM push-ups for partial or all of your rounds. Air squats keep improving. Lyndi’s husband Eli joined us for his first WOD here. Last but not least two went RX’d. All of that brings smiles to our faces.
Before Cindy warm-up run:
Post Cindy (‘Nuff Said!):
Notes:
The 2nd Annual Firefighter/Police CrossFit Challenge is this Saturday August 8th at Marymoor Park in Redmond. (Sponsored by Kirkland CrossFit, proceeds go to the NW Burn Foundation) Spectators are welcome! Go here for details.