Fight Gone Bad-ish

"A Taste of the Games" this week!

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Ball (20#/14#)
Power Snatch (95#/65#)
Box Jumps (20")
Row (For Calories) 
* Rest 1 minute between rounds

Results

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The 2010 CrossFit Games WA Sectionals SnoRidge Competitors:

 

 

 

 

 

(More pics to be posted soon)

This week some of the WOD's will either be directly from the WA Sectionals that occurred this past weekend or will feature similar programming or movements. We wanted to give you all a "taste" of what some of these felt like while mixing it up a bit with a different movement here and there. Unknown and unknowable! Why not make it a little different? If you are so inclined to relive the Sectionals feel free to take a day off later this week, then come to each class time and knock one of these out all day long. To make it even more realistic, sit outside in the cold and we will tell you each WOD about an hour or two before you have to do them!

Sectionals Recap:

I consider this weekend one of the best in my life. It was an amazing experience that was a culmination of weeks and months of consistently hard training and strict nutrition. It was an experience not just for me but for 9 of us fellow SnoRidge CF'ers. Moe, Sherry, Lucy, Lorri, Travis, Pat, Curtis, Michelle and I all competed in the 2010 CrossFit Games WA Sectionals this past weekend at the Evergreen State Fairgrounds in Monroe, WA. There were a total of 162 male and female athletes who competed in five WOD's over two days. Five tough WOD's designed to repeatedly stress the body and test each competitors overall fitness level.  For all who competed and completed these WOD's each came out a victor. To do that much work under that high of pressure was no easy task. Everyone did their best, set new PR's, and carried their chins high. We saw old friends and made new ones, and resolved to work on our weaknesses and improve upon our strengths.

Here are the five WOD's:

Saturday: 

WOD #1 - Every minute on the minute for 8 min. run 100m then complete max reps of shoulder to overhead (155#/105#)

WOD #2 - For Time (12 minute cap): 40 Handstand Push-ups in 5 minutes or less followed by 40 Front Squats (155#/105#)

WOD #3 - Fight Gone Bad-ish: Same as above only wall ball for women was a 10# ball to a 10ft. target

Sunday:

WOD #4 - 5RM Deadlift: 3 attempts in 20 sec. each for a 5 rep max of deadlift. (Loads were iron plates and load could not be adjusted down if you failed) Any attempt outside of 20 seconds was a DNF

WOD #5 - 5 Rounds for Time of: 100 ft. Sled Push (135#/95#), 18 Double-Unders, 4 Muscle Ups (2 MU for Women)

WA Sectionals 2010 Results 

These workouts taught us about our limits, about our mental and physical capacity, and about the incredible support of the CrossFit community. I have played sports and competed and raced in my life and at no time have I ever been apart of a community where each competitor will finish and then cheer the person on next to them even if it means that by cheering them on that person may end up beating them. It happens without question. All weekend strangers and competitors tried like hell to beat one another while at the same time screaming their lungs out for each other, exhorting one another to pick up the bar, push the sled, row faster or pull more off the ground to get a faster time or one more rep. Think about that. Have you played a sport where while you were playing you would tell the other team or athlete to score a goal or basket, throw a deep pass, or sink a putt against you?  Does that even make sense? One of the many things of CrossFit that I love is that even in the sport of CrossFit, while all of us want to beat the next person; the majority of us practice sportsmanship at its best. We pick each other up off the floor and encourage the next person to finish and finish faster, even when we know it means we may get beat. 

The pride that both Michelle and I feel over having been able to bring a great group of us to represent our box can't be described. That group not only included the 9 who competed; it included the group who volunteered, cheered and supported us. That is a testament to what we all have built. Not too many boxes brought such numbers and certainly not many who have been around for as short a period of time as we have. I already can't wait until the 2011 Sectionals! In the meantime let's keep training for Regionals.

Speaking of Regionals, the Affiliate Team will continue to train harder to determine who will be the final 3 men and 3 women who will represent us on May 15-16 as our SnoRidge Affiliate Team in the Affiliate Cup Regional Qualifiers. I also qualified this past weekend by making the Men's top 20 so I am also eligible for the Individual Men's Northwest Regionals Qualifiers of which over 70 Men and 70 Women from 6 states will compete for 3 spots each to go to the 2010 CF Games in Aromas, CA in July.

Notes:

Weekly Weigh-in for those who are in the Paleo/Zone Challenge! Make sure either Tuesday or Wednesday you weigh-in at the box and record it with us. Don lost 4 lbs. last week! Stay consistent, keep your nutrition log and stay strict. Don't waver and give in to eating poorly. 

The push-up challenge and the double under challenge are officially over.  Many of you saw it through and the results are obvious with improvement across the board. Stick with it and keep that form and set a new PR after a WOD sometime.  

In only two weeks we are running the St. Patty's Day 5k here on the Ridge! Register on the right hand side of the page. Who's in? (Kid's too, don't forget there is a 1k race for them)

Welcome to Rachel, Greg and Kim who all completed Elements last week, and congrats to Lorri who got her 1st pull-up today! I guess Sectionals already rubbed off, way to go Lorri!

Comments

[Jim Nugent]

CONGRATULATIONS SRCF! We are proud of all of you. What an amazing result - it really hasn't been very long since you have committed to this as a way of life and look at the fruits of your labor. Everyone who competed has done something incredibly positive for themselves. Tom, you made it! And you're going to keep driving upwards.

[Curtis]

I just want to say a few thank you's early this morning as I sit here in mental and physical recovery mode two days after completion of The Games.

To Tom & Michelle, thank you for bringing CrossFit into my life. I am a better person for it and for your friendship. I am proud of how well you both performed this weekend - congratulations! Tom even managed to keep his shirt on...at least some of the time! To my fellow competitors, my thanks to each and every one of you for providing me with inspiration throughout the weekend. A particularly striking moment was Pat's 410 lb deadlift - woohoo! To Bonnie, who, incredibly to me, has committed to our group of athletes to support our efforts as 'Team Mom', you are amazing! To the volunteers from The Box, Rona and Jana, thank you so much for giving your time and support to The Games. Having you there made the event feel more like home. Who would have thought that a judge could encourage you so much? To all of you who came out to scream encouragement at us, pat us on the back, tell us they were proud of us, pick up that item off the floor that quickly became harder to reach as the weekend progressed and our muscles tightened, thank you. To Jeremy, who so kindly and generously gave us use of his RV for the weekend, so that we could have a comfortable place to have some down time, all while traveling in style, thank you. Finally, to my entire SnoRidge CrossFit family, thank you all for helping to create a special place for brutal fun!

If life is about building memories, we are all making our share, in the best of ways!

As an FYI, should any of you take the time to look near the bottom of the men's results, know that it is unclear where Travis and I finished relative to one-another. There was a mistake in scoring that could shuffle us around a bit when the 'official results' are published early next week. While neither of us is expecting to leap up in the standings, I suspect Travis will move up...

Of course, my thanks also go out to the Canadian Hockey Teams for inspiring us all these past two weeks....well, maybe not all. Nevertheless, go Canada go!!!

[Lyndit]

Amazing. Amazing! I am so inspired, yet I am not surprised. Everyone at SnoRidge is incredible and sense of community is contagiously addicting. I can't wait to see Tom at Regional! Hopefully in the next few years I will get to join in on the brutal fun.

[Kelly]

Such an amazing weekend, and so much heart in your SnoRidge athletes! It is a remarkable thing to go head-to-head with some of the fittest folks in the state, and not only finish each WOD, but do it with a positive attitude, each person giving everything that they could muster. I was really proud of the camaraderie that all of the SRCF athletes demonstrated. Each of you should be proud of what you have accomplished! WAY TO GO!!!!!!!

[Dan]

SNORIDGE!!! you guys were ALL awesome. I told Tom that he has a great group of freinds and athletes. Keep it up!
Dan, RCF

[Jill]

it was great to see all of you, I was so impressed by everyone and all that you guys accomplished...see ya all at sectionals...I should have my voice back by then! ;)

[SnoRidge CrossFit]

Thanks all! Good times! You are all part of that great group of friends and athletes as well!

Curtis - Very well said. Except for the Canada Hockey part.

[Travis]

I too would like to echo Curtis' sentinments about the amazing support infrastructure we had from the SRCF family last weekend. It was both inspiring and heart warming and I cannot thank everyone enough. With regards to Curtis' final two paragraphs I would like to respond with the following; 1. I am pretty excited at the possibility of moving from 101st place to 100th place. I think this might be a real life changing moment for me. : 2. USA, USA, USA!!!