Filtering by Category: Uncategorized
Parking lot surfing
William Parkhurst riding the Sector 9Let the games begin
Our CrossFit community is fortunate to have some of our athletes competing in this year's Bellingham highland games. Some of the gear used in competition was brought in for all to tinker with. As summer comes upon us we will be finding a field for throwing stuff...
28#, 42#, 56# weight for height (WFH), weight for distance (WFD). Open stone. Braemar stone and 16# hammer.
At each game there's one light weight for distance and one heavy weight for distance, then the heavy is also thrown for height. In men's novice and master's divisions, the heavy is 42 pounds. In amateur A, B, and Pro, the heavy is 56 pounds. For women, the weight is 14 pounds for distance, 28 pounds for distance and height.
Description of Scottish Highland Games.
Local Northwest games listings.
Bill Browning wearing his happy shirt
Congratulations on your 19:04 5K row Bill! Inverted giant
Paul Gockel stops by to show off his handstand.
Way to go Paul! Balls to the wall
We have commissioned Blazo Welding to build us four new wall-ball targets. We currently use 14-inch square laminate boards screwed to the wall for targets. 
While workable, we think they are less functional than ceiling-mounted steel targets.
For one thing, the wall-mounted targets allow accuracy to be compromised. The shooter can use the backdrop of the wall to play the shot short (though it does not count) and knows that accuracy comes second to merely launching the ball upward. We want both simultaneously.
Moreover, the skid marks left by the imperfect shots are less than desirable. Another thing to consider with wall mounted targets is the structural integrity of the wall. People within the CrossFit community have reported loosening supporting structures and damaging wall surfaces by repeatedly shooting a heavier ball into a wall not designed to handle it.
Our design will mount to the overhead wooden beams and is constructed from steel-walled rectangular tubing and plate steel. The target surface is 1/4-inch plate steel, precision cut to the exact diameter (14 inches) of our Dynamax medicine balls. This leaves very little room for discussion about whether a shot is counted (get some points) or is a miss (go again). It also allows for good face-to-face competition among multiple shooters.
Our welder, Curt, dropped the first prototype by late last week for a test fit before he cranks out the final products. Though it was still rough and tacked together, we approved. The fit is perfect, and the target stays high and out of the way.
We will post more pictures as the fabrication comes in.
Band camp
Just one of the million and one uses for exercise bands. Incorporating bands into a classic sprint/deadlift combo packs quite the wallop.
CFES Elements - Scaling Nancy
Athletes after "Nancy""Nancy"
5 rounds for time of:
400 meter run
95-pound overhead squat, 15 reps
400 meter run
95-pound overhead squat, 15 reps
Left to right: 400m run 65 pound Overhead squat.* 200m run 15 pound Overhead squat. 400m run 25 pound Overhead squat.
*official weight.