Make up the pressing if you missed it.

“Lynne”

A1. Bench press: 5 x amrap @ bwt; rest 2 min
A2. Pullups: 5 x amrap; rest 2 min

Scale appropriately to reps in.

B. DB External rotations: 3 x 8-10 @ 3010; rest 60 sec
(Instructor led)

Mobility:

4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)

A. Press: 12 x 1 @ 70% 1RM @ 20X0. One rep on the minute.
B. Snatch: (beg. 8 x 2, rest 1 min) (Adv. 4 x 2, rest 3 min)
C. Box Jumps for height: 5 min to establish a max.

Mobility:

Blade, instep, and heel walks – 50 steps each.
Wall slides x10 regular, 10 forearms down.

Someone, lets get this done!

1) The class poll results are in. With a landslide decision (95%), evening classes will be 4:30, 5:30, 6:30 pm. This starts on August 2nd, Monday. The online schedule for that week has already been changed. Thanks to everyone who sent us feedback!

2) Games team workout this Saturday.

3) Save the Dates! Annual gym campout on Labor Day weekend in September. More info to come in the newsletter.

A. Back Squat: 12 x 1 @ 70% 1RM @ 20X0. One rep on the minute. Getting a bit heavier as the weeks go on.
+
3 rounds for time and reps:
AMRAP Back Squats in 20 sec (use 50% 1RM).
Run 400m
rest 4 min

Start the 20 seconds when you actually start descending on your first squat.
Work in groups of 3-4, stagger each person by at least 1 minute.

The headline of today’s post is inspired by the Charles Staley lifting seminar we just had this weekend. I wanted to thank Charles for putting on a great seminar, for explaining/teaching the Olympic lifts in a very effective way. To the members that attended the seminar, I saw improvement from everyone throughout the weekend and our collective technique has improved. As soon as I my hands stop screaming at me, I’m getting back on the bar!

Here is a clip of Spencer P. from Sunday, when we went for max lifts. It was amazing to watch Spencer attack this weight over and over again! I think he tried 6-8 times, was able to get under it every time with guts, and it was clearly his front squat max. This was “fighting spirit” right before our eyes. Spencer, you take the lifter of the weekend award with that performance.

2010 CrossFit Games Highlights – now are you ready to train?!?

A. Deadlift: 15 x 1 @ 65% of actual max, one rep every minute on the minute. 20X1 tempo.
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AMRAP in 7 minutes?
Deadlift 50% 1RM x 7 (315/205 is RX)
Run 20m
Pistols x 14
Double Unders x 21
Run 20m

(Athletes go in heats) Modified from CF Games.

Mobility:

Seal stretch
30 spinal rocks
Death stretch

Proud new pappa!

Cole and Leah’s backyard addition…taking training to a whole new level! We’ll all have to visit sometime and get a wod in at the Cabler’s

This Saturday, we will be having one big class, 7:30 AM rolling start. Show up at 7:30 am or sometime by 8:00 am. Please sign up online so we know how many of you are coming! Even if it is “full”, we will put you into the class from the waitlist. If you are signed up now and not coming this Saturday, then cancel out. Prepare for a longer workout

Make up yesterday’s whole WOD if you missed it.

Today:

A. Power Clean: 2-2-2-2, go heavy, rest 2-3 min b/t sets
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3 Rounds for low round times:
5 Power Cleans @ 75% 1RM
10 No-pushup Burpees
Sprint 200m
Rest 3 minutes

Mobility:

Wrist pushups: 2 x 10
+
Seal stretch x 3
Down dog x 3
90/90 hip stretch x 1min/1min

Death Stretch x 1min/1min if time permits.

I just heard that Joanna, who has been with us since our very first On Ramp, just got her first pull up! Congratulations Joanna, I am so excited for you. First, the push up and now this

This Saturday, we will be having one big class, 7:30 AM rolling start. Show up at 7:30 am or sometime by 8:00 am. Please sign up online so we know how many of you are coming! Even if it is “full”, we will put you into the class from the waitlist. If you are signed up now and not coming this Saturday, then cancel out. Prepare for a longer workout

A. Press: 15 x 1 @ 65% of actual max, one rep every minute on the minute. 40X1 tempo.
B. Close Grip Bench press: work up to a 1 rep max at 30X0 tempo.
Rest 10 minutes after establishing your max.
C. Close Grip Bench press: AMRAP at 85% of today’s max @ strict 30X0 tempo.
D. Tabata Pushups for low score. Use new games standard, lifting hands free @ bottom.

Tabata is an interval of 8 rounds, 20 seconds work, 10 seconds rest. Your Tabata score is the least number of push ups you complete in any of the rounds.

Mobility:

4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)

Take a look at Adam’s reflection ( the quintessential Hoosier-like story in many ways) on the CrossFit Games and it reminds me of the importance of establishing healthy goals and then sharing it with your friends and family. Healthy goals meaning focusing on doing one’s best and putting out your top performance in a given moment. It doesn’t matter if your goal is the CrossFit Games or a pull up – both deserve your best effort and share it with others to truly take ownership of that goal. It is amazing to me how other people will offer to help and support you if you just let them know where you want to go!

Make up the squats if you missed them.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Mobility:

Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
90/90 Hip stretch + pigeon position

Great work everyone on the 3/5 “Nancy” workout yesterday! I’m seeing collective improvement on OHS technique. Got a ways to go until we all have it nailed down perfectly but I guess that’s why do this stuff? It would be boring if it was easy.

Jenny demonstrates the architectural strength of the human arch…my mind is still blown!

warming up with a “lighter” weight

PR, one Eric W. !

Event 1 – 6th
Event 2 – 1st
Event 3 – 8th
Event 4 – 1st
Event 5 – 2nd

2010 CrossFit Games Team Champions – CrossFit Fort Vancouver!!!

Observation – for being the team that was in 1st after Event 2 and held it till the end, the camera crew sure didn’t give them a lot of face time. No worries, they finally interviewed them after they won and it was hilarious!

Deadlift – work up to a 1RM. 20X2 tempo, rest 3-6 min b/t attempts.
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Skill work: 6 rope climbs, no feet if possible. With feet, try this technique.
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Skill work: 20 HSPU – choose a challenging variation that you can do no more than 6 reps with. Below is an Ido Portal “Advanced Gathering” exercise, another variation on the HeS kipping push up. Remember, he’ll be here August 27-29 to host some sweet workshops.

Mobility:

Seal Stretch
10 Wrist Pushups
Death Stretch

Click on the icon below to watch the CrossFit Games, live and online. First Team event is announced at 9 AM, Friday.

1) Class Schedule Poll – The question is 6:15 pm or 6:30 pm? Email me (do not comment on the blog) your one choice from the list below.

2) CrossFit Games 2010 Pre-game show starts this evening at 6pm PT. Go to live.crossfit.com for the live HD stream.

3) games.crossfit.com for all the latest coverage. The CrossFit Journal (journal.crossfit.com) is lighting up with so many interesting videos regarding the games. $25 for a yearly membership to all the current and past content!

Perform yesterday’s press and pullup max effort if you missed it. This is priority over today’s WOD.

A group, not Team, will rotate thru 5 stations for 4 rounds. The workout will be slightly different for groups of 3 or 4. In your group, the faster you do the Airdyne sprint, the less reps everyone else will get. The faster you work while not on the Airdyne, the more points you get.

Airdyne 20 “units” (16 units if using the tan seat bike)
DB Push Press 35/25lb
Box Jumps 18″/20″
Deck Squats (no jump)
Rest

Mobility:

4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)

Tom and Kelley achieved greatness and got PR’s on their press and pull ups yesterday. Nice work, first bodyweight pullups for each of you! Tom consistently comes 2x week and has made steady improvements in strength, endurance, and mobility.