SnoRidge CrossFit

Power Up

As Many Rounds As Possible in 20 Minutes:

10 Power Cleans (135#/95#)
10 Burpees
400m Run 

* Advanced RX: Scale up to 155#/105#

Results

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Power Clean by Spencer:

Happy birthday today to Chris H.! He recently competed in April in a fundraiser throwdown in Bozeman, Montana and placed 8th place in the men's division. 

Jason Khalipa, Neal Maddox and Austin Stack on training together - video [wmv] [mov] [HD mov]

The Missed Lift That Shocked the South East games.crossfit.com

Day One Down in Europe

SoCal Regoinal Report: Shakeups and Surprises in Events 2 and 3

30 Muscle-ups for Time

Strength WOD:

3-3-3-3-3
Shoulder Press

Conditioning WOD:

For time:

30 Muscle-ups

* Scale: 60 Chest-to-bar Pull-ups

Results

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I've wanted to program this for some time now. Before I did though I wanted to have a sizeable enough group of people who could do muscle-ups to give this a shot. Congrats to everyone who got on those rings and knocked them out. For those who missed the WOD today and have muscle-ups you can make this one up tomorrow.

Aaron's reaction after completing all 30!

I kinda don't see him finishing last in the European Regionals this weekend: Mikko Salo Returns to Regionals

Regionals begin tomorrow. Here are the 4 regions that go first from Friday through Sunday:

Europe Regional
North East Regional
South East Regional
Southern California Regional

Media Coverage at the 2013 Regionals

Tabata!

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.   

Tabata Med Ball Clean (20#/14#)

Tabata Double-Unders

Tabata Push-ups

Tabata Kettlebell Swings (53#/35#)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

8 rounds of 20 long seconds of work, 10 short seconds of rest. Tabata workouts both crawl and fly by. 

Notes:

This a great demonstration of athleticism by two Games athletes. It also is a great demonstration of one not understanding pacing in a workout. Especially one designed to be a short but heavy barbell-gymnastics couplet. Had Lindsey understood that winning round one by going unbroken would tax her as much as it did, she might have slowed it down like Briggs, and been much closer in the end. Both are beasts and crushed a very tough workout, but a lesson nonetheless in pacing.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]

I posted this yesterday, but if you haven't seen it yet its a great interview of 2 times Games champ Annie T. Watching it makes me like her even more.

"This Is Annie Thorisdottir," CrossFit Journal video [wmv] [mov] [HD mov]

Max Snatch

Strength WOD:

1RM
Snatch 

Conditioning WOD:

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24"/20")
400m Run
15 Overhead Squats 
15 Box Jumps 
400m Run
9 Overhead Squats 
9 Box Jumps 

Results

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Lots of Snatch PR's today! If you didn't PR don't freak out, working at 80-90% of your 1RM with consistency and improved technique is what leads to a PR. Get those reps in, focus on form and the weight will come.

"This Is Annie Thorisdottir," CrossFit Journal video [wmv] [mov] [HD mov]

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark and watch the competition.

Events:

This Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

First Descents is a non-profit foundation dedicated to the needs of young adults with cancer. First Descents provides unique outdoor education experiences to let these young cancer fighters reclaim their lives. Kelly Starrett (who is riding with the First Descents cycling team with Dirk this summer) also donated a spot to a Mobility and Recovery seminar this December and a signed copy of his Supple Leopard to raffle off and help raise funds.

Details:

• Where:Kestrel Winetasting Cellar, Woodinville, WA
• When: 5-9pm, Saturday May 18th
• Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel's best wines paired with a special selection of appetizers and desserts.

NOTE: If you cannot attend but would like to make a donation, please donate any amount to Meredith who will then consolidate all donations from our gym and Barbara will help get a 3 to 1 matching grant from the Gates Foundation. Donations to Meredith would need to go to her by June 1st.

"Jackie"

For Time:

1000m Row 
50 Thrusters (45#/33#)
30 Pull-ups

Checkout WOD:

For Time:

40 AbMat Sit-ups 
30 Hollow Rocks
20 V-ups

Results

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Dan Bailey's First "Jackie" in 5:30

Chris Spealler "Jackie" in 5:32

Who loved the ab checkout WOD today? This guy did:

 

* Note: No real athletes were harmed in the filming of this workout. 

CF Games:

In under an hour today, all tickets to the 2013 CF Games sold out. (This inlcudes the disappointing large number of tickets that scalpers purchased). For those who will be watching from home and online look here for media coverage details.

CrossFit Games Media Coverage

Lindsey Valenzuela: New Partner, Plan and Prep for Regionals

Regional Preview: Week 1

"2013 Regionals Event 7"

Main Class:

In Teams of 2, Complete As Many Rounds As Possible in 15 Minutes of:

50m Sprint
1 Rope Climb 15'
2 Squat Clean (165#/100#)

* One bar. Alternate each round with your partner. Sub 2 Supine Rope Climbs to 1 Rope Climb.

Advanced RX Class:

"2013 Regionals Event 7"

4 Rounds for time:

2 Rope Climb 15'
100 ft. Run
4 Squat Clean (225#/135#)
100 ft. Run

Results

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Events:

Next Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

First Descents is a non-profit foundation dedicated to the needs of young adults with cancer. First Descents provides unique outdoor education experiences to let these young cancer fighters reclaim their lives. Kelly Starrett (who is riding with the First Descents cycling team with Dirk this summer) also donated a spot to a Mobility and Recovery seminar this December and a signed copy of his Supple Leopard to raffle off and help raise funds.

Details:

• Where:Kestrel Winetasting Cellar, Woodinville, WA
• When: 5-9pm, Saturday May 18th
• Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel's best wines paired with a special selection of appetizers and desserts.

NOTE: If you cannot attend but would like to make a donation, please donate any amount to Meredith who will then consolidate all donations from our gym and Barbara will help get a 3 to 1 matching grant from the Gates Foundation. Donations to Meredith would need to go to her by June 1st.

Congrats to Christa who got her first 15 foot rope climb on Saturday!

Finish Hard

Strength WOD:

1/1/1/1/1 Clean Pull + 1/1/1/1/1 Power Clean

* Perform each set as a "touch and go" complex

Conditioning WOD:

4 Rounds for time of:

400m Run (max effort)
* 2 Minute rest each round

Results

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Whether it's a clean or a sprint, finish hard. It's all about speed through the middle or sprinting across the line.

Ashley working her power cleans today (and PR'ing at 25#):

 

CrossFit Games Update: May 10, 2013 - [video]

CrossFit Games Tickets On Sale Monday