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Yakima’s CrossFit Reformation 10.09.13


Yakima’s CrossFit Reformation 10.09.13

Competing  and CrossFit. Yes not everyone want’s to make it or will ever make it to Regionals or the CrossFit Games, but does that mean you shouldn’t compete? Not necessarily in my opinion there are a lot of benefits for competing, here are just a couple. One it keeps you motivated to train and second it is amazing what happens when you compete. You put all your hard work to the test and surprise yourself on some sort of Personal Record(PR). It is good  learning experience and every time people come back surprised and proud of their accomplishments  when put in that sort of environment. Do I think you should be doing a competition every other week, hmmmm probably not….. but that can be different topic. If you have ever thought of doing a competition but have been hesitant because you think you aren’t good enough, you are wrong, most competitions your coaches have done usually have 2 different categories, open or fire breather(advanced). So if you have ever thought about doing a competition, do it.  Research one that you think is up your alley and have some fun. It wouldn’t be a bad idea to start as a team and go from there. From personal experience you learn a lot if you go open-minded and soak up all the knowledge you can. So why do I bring this up?   We have some of our  athletes that will be competing in November and December. Mark your calendars get your CrossFit Reformation Gear and go support your follow friends and athletes.

November 9th we have 3 or 4 teams at the KCF Dynamic Duo Team Throw-down

December 15th we have 2 or 3  individual athletes competing at the Gorilla Games

If you can make any of these event I highly recommend to come check it out. It is usually a good family environment.

Note from coach Brenden Loyer- Please let us know before you sign up so we can make sure one of the coaches is available that day(if you want coaching)


**Also, Coach B- (Brenden Loyer) wanted me to remind everyone attending the Kipping pull up clinic this Saturday at 12pm  to please take care of your hands. Click here for ideas.**

As of now the class is full, but we are going to ask that you pay for the clinic by Thursday, if not unfortunately you will lose your spot. E-mail us if you have any questions about this.


Prep work

3Rds of:

10 Stiff Legged Dead Lift

10 Snatch Pull



10 Min work up to a set on the complex

1 Hang power snatch


Focus on catch the bar with locked out elbow (no press out)


Post weight to comments



10Min to go as high up this ladder as possible.

Double KB jerk

Knees to Elbows(K2E)


1st rd 1 Double KB jerks 1 K2E

2nd rd 2 Double KB jerks 2 K2E

and so on 3 and 3, 4 and 4…

*Weight is up to you. Pick something that will challenge you.*


Post weight and score to comments


Cool Down:

Lat Mobility

Overhead Mobility



10 Responses

  1. Cory Van Tress

    Overhead squat – maybe the bar. Wod 53# KB, I thought 9+11, but counting I got 8+10. One of these days I will get it right lol

  2. T

    65 and 75 on OHS. Felt good just working on improving my technique. WOD 10 +10. I was a little hard because my Kip needs serious improvement . Sometimes I feel like a flailing monkey on the bars.

  3. sandra

    Oh squat practice 65lb I’m glad we are practicing this is my worst lift. 35lb kb double 10×5 I forgot for some reason to kip and did just straight hang knees to elbow so that slowed me down. Way to listen right!

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