3-5 rounds for quality/load:
5 skin the cats
5/5 heavy DB/KB step ups (20″/14″)
5 glute ham negatives
5 ring dips (scale using band or add weight if necessary)
1 max L-Sit
CFV Athlete of the Month: CrossFit Journal Preview
Saturday, 0700: September 11th Full Mission Profile with Coach Ord. Get some!
Michael’s a one man wrecking crew. Stay clear!
Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Power Clean, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Purely Primal by Casey and Karen!
Cindy and Becca know how to live it up outside the box!
Teams of 4:
Run 400m
200 DB/KB Power Snatch
Run 400m
400 KB Goblet Squats
Run 400m
8 Rope Climbs
Run 400m
Teams must carry 70 lbs. of weight with them throughout the workout. Everyone runs together, and while two people hold the weight, the other two complete reps. Partition workload however you choose.
Happy Labor Day!
Remember: no 6:30 class tonight, all other classes at usual times.
Draw 12 cards, but do not look at them. At 3,2,1 Go!, flip over your first card.
Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53)
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb
Reps are given by the number on the card; jacks = 11, queens = 12, and kings = 13
*Each card is revealed only after reps from the previous card are completed.
If you haven’t met Jacob yet, be sure to introduce yourself soon. He doesn’t have a quit bone anywhere in his body, but he does have a lucky Fran belt!
1) Weighted Pullup 3-3-3-3-3
2) Choose between A or B based on your needs (feel free to ask if you’re not sure!)
A) “The Crippler”
4 rounds:
10 back squats (bodyweight)
Run 400 m
OR
B) 4 rounds:
400m run
50 air squats
Another month has come and gone in the little yellow box and it’s time once again to celebrate success. Selecting one athlete to recognize each month is undoubtedly the most challenging decision to make around here, and thanks to all of you, August was particularly difficult! As you know, the prescribed workout occasionally has to be scaled to a more sensible version. Such is the case for August, so instead of just one athlete of the month, there are four.
Congratulations to Cheryl, James, Reocel, and Jessica for a job well done in August. These two families have reached as many milestones in the last month as many of us achieve in a year or two. Since much of their successes are inspired by one another, it is fitting to recognize them not as individuals, but as the wonderful teams that they are.
Let’s start with Reocel and Jessica Mercado. Reocel was in the original Academy here at CrossFit Fort Vancouver. He showed up at 5:30 on that very first morning and hasn’t looked back since. As a dedicated infantryman in the U.S. Army, Reocel is the definition of service and sacrifice. His most recent detail landed him in Vancouver as a recruiter. During that time, he has been a positive influence in the lives of countless youth. He treats the young people that he serves with tremendous respect and care for their well-being. During the last year, Reocel has shared the functional value of CrossFit with hundreds of these future soldiers, and done everything possible to prepare them for what lies ahead.
In the mean time, Reocel has developed himself into an absolute firebreather. Pound for pound, there is no stronger athlete at our gym. He moves weight as well as the big guys and moves himself like the little ones. His strength numbers are particularly impressive. At a bodyweight of just 164, he recently cleaned 255, jerked 245, and pressed 185. He jumps on 30 inch boxes like they’re peanuts and hammers out muscle-ups just to get warmed up. He recently crushed the Army Physical Fitness Test and was named the Non-Commissioned Officer of the Year for the Portland Recruiting Battalion. He will soon be traveling to Las Vegas to compete for the national board. It’s an honor to recognize Reocel as an August Athlete of the Month.
Jessica has also taken her fitness to the next level in the last month. She used to do everything she could to survive the Workout of the Day. Now, she puts her foot down and accelerates when the going gets tough. It’s been a joy to see Jessica attack challenges with an extra bounce in her step. She’s become a technician of the quick lifts, resulting in improvements across the board. While dropping 15 pounds of bodyweight, Jessica added strength and set PRs in everything involving a barbell in August. Her conditioning has come a long way as well. While running and double unders used to make Jessica cringe, she’s recently been caught smiling during even the toughest workouts.
Although James is a little newer to the box, he’s been on a rampage since day one. Like Reocel and Jessica, he’s also PR’d all the barbell movements we’ve been training lately, including the squat, push press, clean & jerk, and snatch. More importantly, his flexibility and mobility have come a long way in the last month. The improved range of motion in his shoulders has been a big step in the right direction for James. Bodyweight challenges like pullups and toes to bar have become much easier and extended rest periods during workouts have gone from frequent to few and far between. Yesterday he squeezed every rep possible out of the ten minute workout by sprinting from one movement to the next. And when it comes to barbecuing ribs, James definitely takes the cake!
I can’t imagine Crossfit Fort Vancouver without Cheryl. No one has poured their heart and soul into their training quite like she has, and it shows time and time again. Every single week, Cheryl achieves the impossible. She routinely does things that previously seemed out of reach. Some that come to mind recently are a handstand, forward roll, box jump after higher box jump, pull-up with the blue band, inverted hang, mile run, double under… the list goes on. Through a commitment to the mechanics, she’s become one of our strongest females and most accomplished lifters. She’s overcome adversity of all kinds and repeatedly found a way to make the best of every opportunity in the gym. She’s committed herself to sound nutrition by recording her intake for months at a time. The combination of consistent dedication to her health in and out of the box have rewarded her with over 40 lbs. of weight loss. Cheryl is truly what this thing we call CrossFit is all about. She exemplifies the very best of what our wonderful community is made of.
Jessica, Reocel, James and Cheryl, thank you for making August a month to remember. I don’t think it’s a coincidence that you all seem to be simultaneously sharing monumental strides in fitness. Instead, it’s a testament of your unconditional support and encouragement for one another. Congratulations on all your achievements. We’re thankful that you’re a part of the family here and an inspiration to all.
Our thoughts and prayers are with the Boatman family today after the recent passing of Cheryl’s grandfather.
15:00 Snatch Practice
15:00 Clean and Jerk Practice
AMRAP in 10:00:
6 cleans, 125/85
12 pullups
24 double unders
Happy birthday Maeghan!
*****
Stand by for the August Athlete of the Month. There were so many monumental achievements, it’s still in deliberation!
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As many reps as possible:
3:00 Wall Balls, 20/14
Rest 3:00
3:00 Toes to Bar
Rest 3:00
3:00 Sumo Deadlift High Pulls, 95/65
Rest 3:00
3:00 KB Swings, 70/53
Rest 3:00
3:00 Push Press, 95/65
Remember this guy?
Congratulations to Judd Rench, who recently qualified for the Ironman World Championships in Clearwater, FL on November 13. After a winter of wall balls and squats, Judd is attacking hilly terrain with a vengeance this season. Way to go after your passion and get it done Judd, best of luck in November! We’ll be rooting for you!
*****
Happy Birthday to Karen today! Please join us this evening for some paleo cake made by Sugar Cloud Bakery! Get Some!
*****
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CrossFit.com: Warming up with us!
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Comments: August Athlete of the Month?
“Christine”
3 Rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps (24″/20″)
Way to go Roadrunners, thanks for making running such a blast!
1) Max Snatch
2) Partner WOD:
AMRAP in 12:00:
Run 200m
5/5 DB Hang Power Snatch
*One teammate runs while the other completes the snatches.
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Weekend Mobility Homework: Check the daily Mobility WOD and get yourself up to speed. We started a couple days behind the posted workouts, so we’ll begin Monday with the current edition. Stay flexible!
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Best of luck to Lauren, Eva, Riss, Bert and everyone else participating in the Hood to Coast Relay this weekend. Try and resist the urge to stop every 400 meters and hammer out squats and burpees. Did you know…? Peggy is a two-time HTC Relay champ. She organized and won back-to-back titles with her team “Chicks that Crank.” If anyone’s interested, you might even be able to talk her into captaining a 2011 CFV Team!
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This year’s Hawthorne Hustle is fast approaching. It will be Saturday, September 18th from 9:00 – 1:00. There are limited spaces available, so if you haven’t registered yet, pick a (same-gender) partner and hustle up! Proceeds will benefit the Franny Fund. Additional info. and registration here.
The ’09 Hustlers
When it comes to moving large loads long distances, George and Ryan can always count on each other.
Bridget snatches the Hawthorne Bridge while Cami gets a one year head start on the first mobility WOD.
1) “Annie”
50-40-30-20-10:
Double-Unders
Sit-ups
2) 3 Rounds not for time:
10 GHD Situps
10 Good Mornings
Mary happily crosses that 400m run off her list.
Comments: Who did yesterday’s Mobility WOD? Any thoughts? Do you plan to complete day 2?
