August 2010 – Page 4 – SNORIDGE CROSSFIT

Hang It Up

Strength WOD:

Hang Power Snatch

1/1/1/1/1

Checkout WOD immediately after:

3 Rounds for Time:

20 Hang Power Snatch (75#/55#)
20 Overhead Barbell Walking Lunge (75#/55#)
200m Run

Results

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Jana and Scott get extended:

Girl Power:

Tough warm-up, strength focus, then technique time with the hang snatch. This checkout was tougher than it looks. Moe certainly thought so (see the results pic for her quote on the Whiteboard). Spending time staying a little lighter proved valuable for many to break the “muscle-snatch” habit. Learning the Burgener warm-up is another key. Practice with PVC, stick or bar and groove the movements!

For those of us who were at the 5pm class; you got to see something really cool and rare for a CF gym. You got to see someone squat snatching more than their bodyweight. Sean displayed great form and technique pulling under the bar super quick to end up 20 pounds over his bodyweight. Doing it cleanly was even more impressive.

Congrats to Sean who snatched 195 lbs.!

Notes:

Food for thought: Ever miss a rep in a WOD? Lose track of where you are? Or get so consumed with finishing that you honestly forget an entire movement or set? It happens to the best of us. Not intentionally, but it happens. The question is what do you do? How do you handle it? Would you knowingly count something that you know shouldn’t have? Would you ignore that the whole purpose of the daily workout is to get fitter, to do all the reps as prescribed? Well fortunately, I think the overwhleming majority of CrossFitters would handle it with integrity. And so does this author.

Read “Self-Reported Versus Rigourously Judged WOD Results“

Also read CrossFit Redmond’s short but well put post on the same topic “Not Counting Reps“

Fun video: Check out this ninja from San Fran CF! I would kill for 1/4 of his skills!

Raise Your Hands If You're Sure

As Many Rounds As Possible in 15 Minutes of:

5 Ring Rows
10 Push-ups (hands release from floor)
15 Squats (hands reach overhead)

Degree of Difficulty: Sub 5 Ring Pull-ups or 5 Muscle-ups for Ring Rows

Results

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Raise the roof and Over the Box Jumps:

After a couple discussion topics with Michelle, Moe and I this afternoon and another conversation tonight Michelle and I had a brainstorm session. “Uh oh, what does that mean” you ask? No the WOD’s aren’t going to all include running (sorry to disappoint some of you) and no we aren’t going to ban thrusters and burpees from all workouts. We are however looking at implementing some changes.

We are reviewing pricing, class times, Elements, skills sessions, CF Kids, events and more. We are committing to announce a new pricing structure starting next month that will include: a lower monthly unlimited price and a lower rate for spouses. Who doesn’t like to pay less? We are examining our current class schedule to see what times we can tweak and also explore times that we can offer a new class or two. We are working on our trial CF Kids program (ages, times, structure, price, etc.) where it will be first come first serve and limited initially to current members children only.

Starting this Saturday we will have our first post WOD Skills Clinic for those interested (30 minutes long). This will be a monthly clinic where once a month after the WOD (remember Saturday WOD is 10am only) I will be picking a skill and instructing those who want to stick around. First up is POSE running. We also are looking at easier payment and scheduling tools to make things likes paying dues and signing up for WOD’s easier.

These are just a few things on the horizon. Seeing as Michelle says I am horrible at surprises I figured I would spill some of it now.

Notes:

2010 CrossFit Games: The Men [pdf]

Video: Individual Event 4, Heat 4 “The Sandbag/Wheelbarrow Move WOD”

Two for One

21-15-9 Reps for time:

Sumo Deadlift High Pull (95#/65#)
Squat Clean (95#/65#)

Extra Credit: Rest 90 seconds after completion of Sumo/Squat couplet then complete max reps of OH Squats in single attempt using the same bar

Results

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I had a picture of Jorge that I was gonna use except he was wearing manpri’s and that’s just a no-no…

Rona sumo’s and Amanda squats:

Squat Clean with Justin:

Recent main site WOD Demo video by CrossFit Again Faster [wmv] [mov]

A Look Ahead…

Make every second and every rep count:

Mikko and Chan race through OH Squats:

Here’s a preview of what to expect this week: A couplet with a bonus checkout after the WOD for those who are willing, an AMRAP with some strict gymnastics exercises, a strength WOD that focuses on power, the return of shoot-through’s, carrying stuff overhead, a Hero WOD that none of us have done, a way to make wall balls harder, a team workout, and maybe even a buddy carry! That’s all you’re gonna get so don’t ask!

Notes:

Mark your calendars and get signed up. We have several events coming and want to get an idea for who is in! Check out the events listed on the right. First up is the Danskin Tri (not listed) on August 15th that many of you ladies are training for. One week later is the Railroad Days Race (5k/10k and kids 1k). After that we will be prepping for Fight Gone Bad V in September (9/18). We also are hoping to organize a rowing outing on the water with Lucy in Seattle as well as potentially a CF Kids trial run. So stop slackin’ and get crack-a-lackin’!

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Results

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Judging, Counting and Pushing a friend along:

Mark pushing hard:

This benchmark girl WOD is truly challenging. At first you think it’s the pull-ups that will be the hardest part and that the rest will be manageable. After pulling through that first hundred the forearm pump is in full swing and the arms are dying fast. Thinking you can just knock out a good set of push-ups to take a bite out of the next 100, this is the point where you hit the wall. Those last fifty push-ups seem like an eternity. Until you hit the sit-ups… You get the point. Accomplishing a half, scaled or fully RX’d Angie is something to truly be proud of and one benchmark we will certainly see again.

From CrossFit.com: Chris Spealler does Angie [wmv] [mov] (Note he uses anchored AbMat sit-ups)