CrossFit Game Highlights

Wednesday

Quote of the Day

"The first step out is a choice."

-Dick Couch

"Kelly"
5 rounds of:
400m run
30 Box Jumps, 24"
30 Wallballs, #20/#12

The CrossFit Games: An Action Sports Investment Opportunity in the Making
by Patrick Rishe

I had just finished talking to someone about how I give it 1 to 2 years before the CrossFit Games are on ESPN.  This author goes as far as to say sponsors should jump on this band wagon before this sport takes off.  I agree 100% with the author.  I also believe that our kids are going to look at CrossFit athletes like we looked at Michael Jordan, Willie Mays, Barry Bonds, Jerry Rice, ,etc.

How far do you think CrossFit will go in the sports world?
Post your thoughts in the comment.

Highlights from the 2010 CrossFit Games, by CrossFit Again Faster - video [wmv] [mov] 

2010 CrossFit Games Finished

Monday

Quote of the Day

"If there is no struggle, there is no progress."

-Frederick Douglass

Strength-Week 2

Press

#1 set: 3 x 70%

#2 set: 3 x 80%

#3 set: 3 x 90%

*last set perform max reps

Metcon

"Fran"

21-15-9

Thrusters

Pull-ups

Watch the archive footage of the 2010 CrossFit Games.

If you missed any of the footage of the CrossFit Games this past weekend definitely catch yourself up by visiting http://www.live.crossfit.com/. 

The long weekend has finally come to an end and there has been two dark knights crowned as The Fittest Athletes on Earth.  There was a total of 6 events performed over the past 3 days.  Mikko Salo who was the 2009 Fittest Man on Earth came short this year but he place in a high 5th place.  There was absolutely no weak links this year, only a big group of amazing athletes. 

Men's Top Results

1st Place: Graham Holmberg

2nd Place: Rich Froning Jr.

 3rd Place: Chris Spealler

Women's Top Results

1st Place: Kristan Clever

2nd Place: Annie Thorisdottir

3rd Place: Valerie MacKenzie Voboril

"Grace" on Crack

Quote of the Day

"We seem to be made to suffer. It's our lot in life!"

-C-3PO

Strength-

Week 4 (Deloading)

Deadlift

#1 set 5 x 40% 1RM

#2 set 5 x 50% 1RM

#3 set 5 x 60% 1RM

Metcon-

Clean and Jerk - as many reps as possible in 10 minutes #135/95

This is like "Grace" on crack because all of you will get more than 30 reps.
Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the Clean and jerk looks like, watch the low back, hips, elbows, and HAVE FUN!

Redeeming a Bad Run

by Mike Warkentin

Jason Khalipa finished 72nd in the first workout at the CrossFit Games. Over the next seven WODs, he clawed his way back into contention and earned the respect of the CrossFit community.

Day 2 of the Northwest Regional CrossFit Games

Quote of the Day:

"I once met three guys named PAIN, SUFFERING, and SACRIFICE.

Now, we're inseparable. We're best friends."

-Lance Armstrong

Rest Day

Overall Results
Today's Events

Kelsey is currently ranked #13 overall. She is doing so good. You should see her competition she is up against and she is making them work hard to keep up with her. The last event is a big event and where her strength will come in to play as her advantage.

Movement Standards: Northwest Regional

This weekend over in Puyallup the Northwest Regional CrossFit Games are taking place.  Each movement being made in the workouts have specific standards compared to a non-competition workout.  The CrossFit Games standards are always a little bit more complicated.  If these movements are not performed with perfection the repetition in the workout does not count until performed properly.  One way to improve your performance is to always pretend that you have a judge judging your workout, if you know you did not perform that repetition properly don't count it.  One thing we were preaching to every athlete today (Saturday) was DO NOT waste a repetition.  This will slow you down in the beginning but will completely pay off in the long run in pure performance.  Here are a few movements that are being performed that you may want to practice on at home or in your gym. 

Double Unders

Burpees

 2 Person Clean and Jerk

Deadlift

Other Movements

CrossFit Northwest Regional

Quote of the Day:

“What good is it to look like Tarzan and play like Jane?”

-John Welborn, CF Football

Gym Closed on Saturday

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Northwest Regional Event Details

The CrossFit Games are at the Regional stage and we are lucky enough to have the Northwest Regional Games in our state. We have our athlete Kelsey Nagel competing this upcoming weekend. Kelsey qualified at the CrossFit Sectionals in Monroe, WA and will pursuing her goals to get to Aroma, CA. If you have the time you really need to come out and be a part of the 2010 Games. If you have never experience a CrossFit competition this is perfect opportunity for you see some amazing athletes perform.

If you want to carpool give me a call. We will have a carpool set up.

206.930.7169

Skills to Pay the Bills

Quote of the Day:

Nothing ages like laziness.

- Edward Bulwer-Lytton

Rest/Skills/Make-up Day

Come in and work on a skill you'd like to perfect or make-up a WOD

What are the CrossFit Games?

Watch a short clip of the history of the CrossFit games.

Midwestern Sectional WOD #1 Repeat

“The Air Force WOD”

For time:

(m#95/w#65)

Beginning every minute with 4 burpees

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

I know what everyone is thinking, "Burpees again on a Monday?"  The more we face these "Giants" the more we will not fear or dred them.  Remember to set a pace and stick with it.  You know your capabilities.  This Monday I want to hear everyone screaming across the room at one of your brothers or sisters to keep on moving.   

2010 CrossFit Games Midwestern Sectionals WOD #1

 

Athlete Upate:

Our girls did great yesterday at the Mercer Island Rotary Half Marathon.  Linnea ran her first 10K and she showed up with her game face on.  After finishing at 1 hour and 20 minutes she said,"She felt great!"  Linnea has trained for many things over this past year that has been her "First" (i.e. CrossFit, Kirkland Triathalon, and Mercer Island Rotary Half Marathon)  Linnea is 100% CrossFit (Unknown and Unknowable) because she travels in uncharted land with her entire heart.

 (In picture: Linnea with husband Mike and daughter Allysa)

Terry ran her second half marathon on Sunday.  After 13.1 miles she looked so strong and so good!  As I watched many racers run, walk, hoola-hoop, and limp by me, Terry was one of the strongest finisher out there.  After 2 hours and 21 minutes Terry crossed the finish line with a huge smile.  This event was part of her training program I've designed for her.  Big Picture: On August 15th, 2010 she will be participating in the Lake Steven Half Ironman.  

  (In picture: Terry running in her 2nd half marathon)

If any of you are thinking about a first event (i.e. 5K, 10K, Triathalon, etc) give me a call (206) 930-7169 and we'll make a plan. 

2/23/10, Deadlift 1RM Results:

Great Job today Team SWCF! Almost everyone got a new PR today. That's so awesome. All your hard work was so evident yesterday.

*Charlie-#305
*Gabe-#260
Ryan-#260
*Nea-#205
*Sue-#210
*Katie B.-#175
*Leila-#195

*Katie R.-#135
*Crystal-#210
*Emilee-#210
*Anna-#210
*Coach Corey-#365
*Coach Scott-#385

(*New PR)

Dumbbell Lunges

2/4/10

10 KB Swings

5 HSPU

7 Burpee’s

AMRAP 18 minutes

Three Variations of Dumbbell Lunges
by Michael Rutherford

"While squats are a heavily practiced movement with my clients, we also incorporate unilateral, contralateral single-leg support movements in the form of variation on the weighted lunge. This set of exercises serve a couple purposes."

Attention: All CrossFitters

Starting February 26th thru 28th, the US NorthWest CrossFit Sectional  will be going on in Monroe, Wa.  The man in charge, a.k.a. Jesse Ward of CrossFit Lynnwood is looking for peole who would like to help set-up, tear down, etc.  If this sounds like something you would be interested in then email Jesse Ward at jesse@localsgym.com and put in the subject: "Dude I can help on (fill in the date or dates)"

Much Love,

Coach Scott

GAME ON!

These videos are incrediIble! The CrossFit journal will give you a sneak peek into the CrossFit games and a chance to see 150 CrossFit athletes compete for the title of fittest man/woman alive. Watching these athletes is extremely inspirational to me in many ways….


As an athlete these videos makes me want to train harder than ever and reach the absolute top of my game. Seeing the work capacity of these people is a reminder hard work is not optional for elite fitness.
As a coach it makes me want to be excellent. To be an excellent teacher, coach and example, to bring excellence to each workout.
As an owner it makes me want to continue to encourage the community aspect of CrossFit. Guys like Spealer who are willing to reach out and shake hands w/ the competition in the middle of a WOD b/c in reality, we are all on the same team.

Watching this just a great reminder that we are a part of the best progam in the world and I want continue to bringing dedicated, hard working individuals together, changing as many lives as possible... for time ;)

I cannot wait for the ‘10 games. Hopefully as a participant, hopefully as a coach, but without a doubt as a spectator.

---

Row 2000m

For time

-Coach Corey