CrossFit Issaquah

Our inaugural STACC competition this past Saturday was a success beyond expectation!

We have so much more to share in the coming days, but we want to start by saying this:

Each and every one of our members that participated showed incredible athleticism, tenacity, endurance and teamwork.

To those who took time out of their day to come judge, we could not have done it without you.

Even though our athletes competed individually, their support and encouragement of one another is what makes our community undeniably set apart.

Saturday’s competitors join us at the helm of a new way to measure overall fitness. The STACC.

We are proud and we are grateful and we can’t wait to share more about the event and what’s on the horizon.

Here is a sneak peak of the amazing images captured by who did an incredible job documenting this event.

More to come.

Mike & Mic

PS: the professional pics will be available to competitors later this week. Look out for an email.

Event 6 of the STACC will be… (Dave Castro pause)… released on Saturday 6/13 after all athletes have completed event 5 😊

What could it be?

Event 4 of the STACC will be a 1 min max meter ski.

Monitors will be set for a minute countdown, with no rollover at the end.

Event 5 of the STACC is…

For time: (10 min cap)
15 burpees over bar
32/24 cal bike
15 burpees over bar
32/24 cal bike
15 burpees over bar

*Both feet must be in the air at the same time during hop over bar
*Monitors on bike do not need to be reset, but rollover does not count. Meaning, if the athlete gets back on their bike at 33 calories, they must bike till the monitor says 65
*Athletes cannot dismount off of the bike to start their burpees until their 32 calories has been completed
*Score will either be time completed or total reps completed at 10:00

Event 1 of the STACC consists of two segments- testing speed, power, explosive strength, and change of direction.

Part A) First, athletes will have two attempts to find a Max distance *double* broad jump. Athletes will perform their broad jump, get max 2 seconds to gather, then go right into their next broad jump. Athletes must maintain balance and stand up after their second jump.

Part B) Athletes will have two attempts to find their fastest 5-10-5 shuttle sprint. Starting at a middle mark, athletes will run 5 yards to either the left or right, and touch the 5 yard mark, then sprint back to the opposite 5 yard mark (10 yards), touch the mark, and then sprint back through the original starting point (5 yards). Athletes do not have to touch the starting point mark on their last 5 yard sprint. Scores will be taken with stop watches.

Event 3 of the STACC in house competition will be scored as two parts:

A) Total time it takes to complete the mile run/7 min AMRAP/mile run

B) Total reps completed in the 7 min AMRAP

On the count of 3-2-1 go, athletes will exit the back garage door of CFI to go on their first mile run.

As soon as the athlete returns from their first mile run and crosses the threshold of the garage door, their window for the 7 min AMRAP begins.

For example, if the athlete crosses the threshold at 7:13, they have until 14:13 to complete as many reps as possible of the barbell complex and mixed carry walks. At 14:13, the athlete can no longer touch the barbell or kettlebells and must start on their 2nd 1 mile run.

Mixed carry walks= 1 kb in the front rack position, and 1 kb at the side in a farmer/suitcase hold. Athletes much switch front rack/farmer hands at 25 ft. Each 25ft length counts as 1 rep.

There is no time cap for this workout.

All throughout this week, we will be releasing events daily for our upcoming Strength & Conditioning Combine (STACC) this Saturday, June 13th. Events will be released out of order. Event 2 is a two part event:

Part A) Athletes have 3 attempts to find a 1RM 2” deficit deadlift. A Wilks calculator will be used to score this event, which takes into account an athletes bodyweight as well as the weight lifted. The highest strength to bodyweight ratio will be rewarded. Not simply the most weight lifted. There will be a 20 min time cap for this event.

Part B) Athletes will have 2 minutes to complete as many bench press reps as possible @115/75. The bar can be set back in the rack as many times as possible during the 2 minutes. Highest overall rep count wins. No Wilks calculator.

These events will be scored separately

Hey CFI Community! We are hosting a members only Gymnastics Seminar on May 9th from 9am to 12pm. 🤸🏻‍♂️🤸🤸🏻‍♀️
Check the link in the Wodify announcement or in your email inbox to sign up!

This is a great opportunity to work on those hanging movements like pull-ups, toes to bar, butterfly technique, ring and bar muscle ups. We will also focus on pushing movements like handstands, wall walks, proper push up form and dips.

Our goal for attendees is for you to leave with a better understanding of how to create the shapes and positions necessary to execute these skill movements.

All members of any skill level are welcome to attend!