1 minute of work while your partner rests for 1minute. You will then flip flop. The process will continue for the 29 minutes.

4minutes of each exercise (2minutes each of work)

Burpees

Rowing

Ball slams

Double Unders

Air Squats

Ab Mats

Gassers

20 Min AMRAP

5 power cleans (145#/100#)

10 Toes-to-Bar

15 Wall Ball (20#/14#) (10′/9′)

Bring the intensity!

Melanie the beast! | Cascade CrossFit

“Happy 34th Birthday Melanie” WOD:

34 box jumps (24/20) MOOSE: (30/24)

34 push ups MOOSE: banded push ups

34 KB sit ups and stand ups (53/35) MOOSE: (70/53)

34 overhead walking lunges w/plate (blue/green)- 34 steps each on each leg MOOSE: (red/yellow)

34 back extensions

34 broad jumps

34 kettlebell swings (53/35) MOOSE: (70/53)

34 DB step ups on box (25#/15#) (24/20) MOOSE: (35#/25#) (30/24) -34 steps with each leg

34 V-ups

34 KB Sumo deadlift high pull (53/35) MOOSE: (70/53)

3…2….1…GO!!

Just a reminder that NEXT FRIDAY marks the start of the CrossFit Games Northwest Regionals that Team Cascade CrossFit has qualified for, which will be held at the Puyallup Fairgrounds! Silke, Melanie, Vanessa, Kyle, Nick, and Rocco, along with alternates Heidi and Marshall, have been training their BUTTS off for this and I think have a darn good shot at finishing really well! Out of 30 teams competing, 3 teams will make it to The Games this summer. Pleease come out and support your fellow teammates…going to be a fun, inspiring, and awesome experience!! And, of course, don’t forget to wear your Cascade CF shirts!! For information on scheduling and directions check out this link: http://games.crossfit.com/region/north-west/schedule

The nasty one arm DB snatch WOD…men 100lbs and women 70lbs. Rocco and Silke, you got this WOD! :-)

Cascade CrossFit | Times

Cascade CrossFit | 20 people in this class!!! Love the energy!!!

WOD for time of:
800m – Row/Run
21 – Power Snatches (95#/65#)
21 – Ring Dips
400m – Row/Run
15 – Power Snatches
15 – Ring Dips
200m – Row/Run
9 – Power Snatches
9 – Ring Dips

3, 2, 1, GO! “We are more likely to rust from disuse than to wear out from overuse”

Times | Cascade CrossFit

Alright, first want to take a second and give a big shout of encouragement to those on the Biggest Loser Challenge! I’ve talked to several of you who are working your butts off, and it’s totally paying off! You guys definitely aren’t taking this challenge lightly and we’re all noticing a lot of shrinking people! So “Way to Go” guys and keep up the hard work. So proud of you, and again, you will never regret the hard work you put into this!! And if you have found some great recipes you want to share or great little meal ideas…please feel free to share links, websites, fast easy meal/snack ideas, or tips and tricks on the blog! We’ve got a little more than a moth to go, so keep it up and if you haven’t gotten after it yet, GET GOING. There is serious money at stake as well as the results that are waiting for you after all your hard work!

WOD:

10-9-8-7-6-5-4-3-2-1

Overhead Squat (115/75) MOOSE: (135/95)

1-2-3-4-5-6-7-8-9-10

Handstand Push-ups (modification for handstand push-ups. today, is strict DB shoulder press 35/25. Modify weights as necessary)

Cash out:

3 rounds-

2 minute cumulative plank

50 ab mats

Previous "DANIEL" Times | Cascade CrossFit

MOD     “DANIEL”

30 reps        50- Pull Ups

400m Run  400m Run

15 reps        21- Thrusters (95#/65#)

600m run   800m Run

15 reps        21- Thrusters (95#/65#)

400m Run 400m Run

30 reps        50- Pull Ups

Cascade CrossFit | Sean and Zach on our new pullup bar!!!!

Cascade CrossFit | Times

Yes the gym will be open.

So, even though Sundays are strength oriented… I have been making a focus for the first 10-15 minutes on mobility, then strength with technique focus.  Today will be slightly different. I’m going to do a mobility piece then a skill focus then some strength. I’m going to give this a shot to help on things we do in the gym.

Today we will do a little focus on pull ups and performing a better kip for the kipping pull up. Granted most of you can do it, this will help with technique and better skill transfers and for those that are still working on it, this will hopefully help you get there.

So if you can’t make it in to the gym today, you can watch this video:
http://vimeo.com/32019377

Jeff Tucker is the guy who teaches the CF Gymnastics certs and makes an AWESOME point about the kip. In short, the pullup/kipping pull up/butterfly pull up are an upper body movement that should be started with the LATS, not the hips. The hips are only there to help create momentum at the bottom.

I will go over this a bit more during the session. Don’t worry for those that are busy today. I will do the same thing next Sunday.

Mobility Focus:
Front Rack -

Gymnastics Technique Focus:
Pull ups/Kipping Pull ups

Olympic Technique Focus :
Jerks -
• Dip Jerks – Learning how to use the legs
• Difference between Power Jerk / Push Jerk & How to do them
• Split Jerks

Strength:
1 Power Clean + 2 Front Squats + 1 Jerk (Split/power/push)
1+2+1 x 6 @ 80% of  Clean and Jerk Max
Deadlift 3×5 @ 75-% of max

Core:
Med/slam ball V up complex
5 V ups with ball held in hands then 5 V ups with ball held with feet
3 Rounds -
• 5+5 (10 reps)  (use heaviest ball possible)
• 20 Med ball Trunk twist (use same ball for the v ups)

Reminder: No more open gym or kettle bell class Saturdays

Today there will be no parking in the main parking lots. Please park on the road.

Partner WOD  25 minutes

Person A: squat clean/ push press or jerk/ back squat/ back press/ front squat AMRAP rx 65/95

Person B:  10 Pull Ups / 200 m row

Cash out:

100 medicine ball pass sit-ups with partner

Cascade CrossFit | Times

Cascade CrossFit | Simon does his first double under!!!!!!

W.O.D

600m run

50 wall ball (14#/20#)

50 double unders

600m run

50 double unders

50 wall balls (14#/20#)

600m run

What are you up to on Sunday, May 13^th at 7:30 a.m.? 

Six of our fellow Cascade members will be lacing up their running shoes and hitting the pavement for the Kirkland Half Marathon!!  The race begins and finishes at Juanita Beach Park in north Kirkland.  Running on Sunday will be Sue Rovito, Carrie Walker, Andrea Raulston, Krista Bunch, Nachelle Corey and Vanessa Scalzo!  Nachelle and Vanessa are both running their first half marathon!!! 

It’s always nice to see friendly faces on the course or at the finish so come on out and cheer them on, if you can’t make it wish them good luck!  A post race celebration is expected! 

Here is a course map if you want to go and cheer http://www.promotionevents.com/Kirkland/map.htm.

And to you ladies running….we are super proud of you! A half marathon is no easy task and something my body (Tenny) would hate. :-) Kyle and I won’t be able to make it because of Mother’s Day celebrations all day, but know we’ll be cheering you on and wishing you all the best! And, if you guys are free, it’s going to be a beautiful day to go watch and celebrate!

Push yourself out of your comfort zone… but Lift smart!

15 minutes-

5 box jumps (30/24)

2 HEAVY  deadlifts (75-80% 1 rep max)

Hey guys, really proud of you guys on today’s WOD. This WOD can easily be deceptive into not being “that hard”. The key is to find the perfect weight for you that pushes you for those two reps…that’s heavy enough to do so, but not too heavy where form falters. Everyone was really smart about their choices and did freaking awesome. Your guys form looks really good across the board and I LOVE so many of you are always asking us to make sure we’re watching your form! Way to lift smart!! Great job today guys.

THE SCORES! | Cascade CrossFit