January 2012 – SNORIDGE CROSSFIT

Split Decision

Strength WOD:

1/1/1/1/1/1/1
Split Snatch

* Find your 1 Rep Max (1RM)

Checkout WOD:

Complete Max Effort Kipping Pull-ups

Complete 2 Minutes Max Rep Double Unders

Results

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Today we introduced the split snatch. This technical and fun lift is a great variant to the full or squat snatch, and for someone limited in flexibility or range of motion in the squat it can become your new best friend. Several of you hit some pretty big PR’s today compared to your squat snatch. We likely will work in some WOD’s where you get to decide which version to use.

The key to this lift as in any olympic weightlifting movement is technique, footwork and speed. Watch the below videos and read the link above for some excellent instruction from three of the best at teaching it in the CF Community (and USA Weightlifting).

“Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]

Today we also started a milestone at SRCF: our very first CrossFit Kids – Teens Class! The class was full and Coach Moe spent an hour on the basics, rules and overview of what to expect. Everyone learned to air squat, pull, push and sit up to standard and with proper technique and then finished with “Baseline” to start the brutal fun. Watching them run out the door at “3-2-1 Go” was pretty motivating and we are excited to see their progress over the next 6 weeks.

Gripper

As Many Rounds As Possible in 20 Minutes:
20 Hand Release Push-ups
30 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)

Results

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Day 13 of the burpee challenge and Day 22 of the Stop the Slop Challenge!

Today we had two drop-in’s from the East Coast. Graham and Tara are Team Squatch transplants who sadly moved last year to PA. While they are still CrossFitting it’s not with us so it’s scaled. Welcome back and at least you guys are RX’d for this week!

I borrowed this WOD from Outlaw CrossFit as it was a good long AMRAP that focused on movements that will likely turn up in the Open. The combo of the push-ups and kettlebell taxed the shoulders and grip. On top of that it’s just a pretty good workout.

Read: “Ego Vs. Integrity” from CrossFit Hollywood (CA)

Cheating in CrossFit. Does it happen? Yes but why? I simply can’t understand this. There’s no place for it in CF or in our gym. I’m not talking about the occasional lost count. That happens. When in doubt just do an extra rep or two to get on track. Cheating however is a different story. Shaving or skipping reps is just dishonorable. It’s cheating yourself above all first, your fellow CrossFitters next to you second and the gym in general third. What is the purpose of even coming in to work your ass off to try and make progress only to shortcut it and minimize your results, and throw your personal integrity into question? What is even the point of recording your results when they are simply a lie? How can you feel good about your workout and your “accomplishments”? Believe me, people notice. Coaches definitely notice. What is the point? It’s a cycle that can only bring a negative impact to you in your life. We don’t condone it. Nor should you.

"The Air Force WOD" and a Team Twist

Main Class:

Partner up and go for time:

* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:

40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat

* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work. One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise. Stop every minute to complete 4 burpees. If the minute clock beeps during a repetition the athlete on the bar will complete their rep. 30 minute time cap.

Advanced RX Class:

“Air Force WOD”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

Results

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Compare to Previous Results

For those going snowshoeing tomorrow see you at the box at noon (all are welcome)! Thanks to Cristin for organizing this!

Read: “Health, Happiness, and Food For Thought” on SicFit by Ricky Frausto, CrossFit Omaha. Especially if you are in the middle of the Stop the Slop Nutrition challenge.

"Pistol Whipped"

As Many Rounds As Possible in 20 Minutes:

5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders

Results

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Nan and the perfect pistol. It’s tradition almost to use her picture for a pistol!

Quote of the Day: “The fact there is even a distinction for “plus size” after a certain number indicates the problem in the thinking. The right size is the size that fits me right now; whether it’s a 2 or a 22. There’s nothing harder than going into a gym to try and improve your health and having to battle label after label to do it. CrossFit sure makes it easier…the battle becomes a battle against me alone. What did I do yesterday? Can I do better today? No one else’s labels matter at that point. The key is to just keep coming back. That’s the only plus there should be.” ~ Lorraine

Congrats to Matt, Jason, Spencer and Lisa C. who all took and passed the Advanced RX Challenge tonight! They each passed with room to spare and made some things look pretty easy. Thank you to the coaches for the help judging and all you peeps who came to cheer them on.

The Overhead Squat with Lindsay L.:

Armpits forward, knees out, chest up, weight on heels, tight core, lumbar curve, neutral head.

Video: A 13-year-old girl holds eight world weightlifting records.: www.cnn.com

Shit Crossfitters Say: www.youtube.com

Reebok’s Rooftop CrossFit Commercial By Fitness Lonnie: www.youtube.com

Overpowered

Strength WOD:

3/3/3/3/3
Overhead Squat

* Find your 3 Rep Max (3RM)

Checkout WOD:

As Many Rounds as Possible in 12 Minutes of:
100m Run
9 Overhead Squats (95#/65#)
1 Rope Climb (15′)

Results

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Reinforcement to what we see often in our warm-ups. All CF’ers should know, memorize and practice this (we add the pressing snatch balance at the end): The Burgener Warmup: Coach Mike Burgener – CrossFit Journal

Reebok’s Empire State Building WOD, YouTube

Weightlifting shoes.

If you are serious about your lifting get a pair. If they are too pricey get a very flat shoe with minimal heel cushion. It makes you more stable, prevents loss of power due to a hard flat heel (as opposed to a cushioned heel) and improves balance in your lifts.

Reminder: 6pm Friday: Q&A upstairs about the 2012 CF Games Open for all interested competitors.

Happy Birthday Meghann!

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

Muscle-ups
Box Jumps (30″/24″ – 2011 Games Standard)
Power Clean (135#/95#)
Hand Release Push-ups
* Rest 1 minute between rounds

** Must stand up and open hips on top of box

Score total reps and reps per round

Results

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Maybe I should have called this “Meghann Gone Bad”? (Fight Gone Bad is one of her favorite WOD’s). Happy birthday!

Read: Talk to your Coach | Crossfit Hollywood

Remember: Talk to your coaches. Take care of yourself! Pay attention even though you may want to start the WOD and not wait for the explanation. Even if you are sure you don’t have a question or need help, remember that likely there is someone else in class who needs that one tip, cue, or piece of instruction. Then proceed to KICK ASS!

Notes:

Friday: 6pm Q&A upstairs about the 2012 CF Games Open for interested competitors; 7pm advanced RX test is full. Next test is Sat. 2/18.

Box League NW update: The 2/11 throwdown at CF Gravity Janes will have a team from SRCF! Thanks Rob for heading it up and organizing those who said they were interested.

2010 Alabama Sectional WOD #2

For Time:

12 Deadlift (275#/165#)
40 Wall Balls (20#/10# to 10′ target)
9 Deadlift
30 Wall Balls
6 Deadlift
20 Wall Balls
3 Deadlift
10 Wall Balls

Results

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Compare to 2010 CF Games Alabama (incl. TN/MS) Sectional Results

This is a WOD from the Sectional Qualifiers in the 2010 CF Games. Deadlift weight used for women was lighter than normal for the scaling equivalent to 275# for men (it is typically 185#). The other twist was a 10 ft. wall ball throw for both men and women (with a lighter med ball for women). This almost felt like “Karen” when you were done.

Congrats to Eric H. for hitting his 100th WOD milestone today! His wife Tricia is right around the corner from her 100th too! You earned the right to wear your 100 WOD shirts. For those of you who ordered your 250 WOD T’s they are being printed now. Stay tuned.

Day 7 of the Burpee Challenge!

Video:

Yet another reason why the fashion industry confirms to me they are a bunch of idiots: Plus Sized

A CrossFit Dramedy? WOD Diaries Trailer

Read: Know that you will get plenty of this here: Tough Love: CrossFit Lisbeth

Cretus Ex Duellum Competition

This past weekend Coach Mark and Coach Moe both competed in the Cretus Ex Duellem (also referred to as the Pre-Open) at Lynnwood CrossFit and represented SRCF!

Coach Moe competed in the Women’s Open category and placed 8th overall out of 20. Coach Mark competed in the Men’s Firebreather category and just missed the podium with a 4th place finish out of 23. He also won the final WOD in a tense race to the end and was only 1 of 4 who were able to get off the ropes/rings course and onto the hammer/keiser sled portion.

Both categories were highly competitive and had some very unique WOD’s. Our two coaches made Team Squatch proud with some hard ass effort and awesome results! For those who made it out to cheer them on know that both Mark and Moe were very grateful for your support.

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 11th Annual 29th Birthday and Cathy’s 13th Annual 29th Birthday!

3 Rounds for Time:
400m Run
11 Thrusters (115#/75#)
23 Burpees
29 Kettlebell Swings (53#/35#)

Results

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Quote of the Day: “Water can flow, or it can crash. Be water, my friend.” ~ Bruce Lee

Happy birthday Cathy and Michelle!

This year we slightly modified this brutal birthday gasser. We took the burpees to 23 and made the KB Swings 29 reps for their annual 29th birthday. That makes this WOD one where you can push to keep moving through in less sets which drives up the intensity.

Notes:

6pm this Friday upstairs for Q&A with those planning to compete in the CF Games Open.

7pm this Friday we will have 1 spot open (4 taken) to run through the Advanced RX Test.

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

2012 Regional Preview: North West | CrossFit Games ~ games.crossfit.com

“Ramping up for the 2012 Reebok CrossFit Games, athletes of the North West Region are ready to prove that the “Sport of Fitness” is anything but soft and the competition this year will be as fierce as years past.”

My Demon Bells have arrived:

Here are the rules on these:

These kettlebells are SIGNIFICANTLY more expensive than a typical kettlebell.
They are 1st run in what might potentially be only a 1 run casting.
I ordered these as a set (of four – Michelle’s and Ashey’s aren’t here yet) almost a year ago and have been waiting for them to be made.
They weigh the same as their 1.5 pood (54#) and 2 pood (72#) counterparts that we have plenty of. Use those first.
Although these are kettlebells they are also “works of art” and should be treated as such.
You may use them only if you can demonstrate a kettlebell swing at that weight with great control and technique.
They will NOT ever go outside unless I bring them out.
They will NOT be dropped or banged into shit. If they are dropped (or banged into other kb’s, bars, racks, etc.) it is a 100% guarantee that the penalty will either be 500 burpees or 5 straight WOD’s of 100 burpees. Please respect and treat the equipment in the gym the same way you would expect others to treat your belongings!

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Notes:

Power is back and classes are back to regular schedule.

Day 5 of the burpee challenge! Drop and knock them out!

Day 16 of the Stop the Slop Challenge. Who is still in the Whole30 with NO cheats? We managed to make it through the ice storm and power outage with no issues. The rest is downhill. If you have stopped or jumped off the wagon for a few faileo pit stops then saddle up and finish the rest of the way!

Read: “Whole30 Success Story: Jenn L.” by Whole9

With all the time off resting and relaxing you should be ready to hit the box. We have three birthday WOD’s this week starting with Monday. You’ve been warned!