March 2012 – SNORIDGE CROSSFIT

Scale Your Squat

For Time:

400m Run
Then complete 5 Rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
400m Run

Results

Front Squats were the focus today before the WOD on ensuring a good rack position and maintaining that line of action with a vertical bar path and upright chest while getting to depth. In the WOD the goal was to get all five rounds unbroken on the front squats with at least a minimum of only 2 sets per round if you had to drop it. Scaling your load was critical to hitting this goal as the handstand push-ups likely became the limiter.

Front Squat Setup and Execution:

Bar rests on chest and shoulders with loose grip – “racked”
Stance = shoulder width
Stand tall, hips and knees extended
Weight on heels
Hips back, lumbar curve maintained
Chest and elbows up
Bottom of squat is below parallel (hip crease below top of knee)
Knees out or tracking over feet
Head neutral
Return to full standing i.e. hips and knees extended

The hardest part of the front squat may be holding the bar in the “rack position”. Work on shoulder and wrist flexibility with planche push-up stretches, handstands, behind the neck barbell hang with elbows up stretch, and band mobility.

“The Deadlift Set-Up” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

“What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete” from Breaking Muscle.

"Fun, Fun, Fun"

30-25-20-15-10 reps of each exercise for time:

Burpees
Box Jumps (24″/20″)
Toes-to-Bar

Results

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Quote of the day: “Wow this is fun. Fun, fun, FUN!” ~ Jim Mc mid workout

Total gasser today. This was the “long day” this week. For those who missed out when you come in tomorrow you get to do a 5k run with a 40# vest…kidding. (maybe)

Saturday schedule this week is back to normal. Adv RX Class for this Saturday will be a go.

Nutrition:

I love bacon. “Whole30 Approved Bacon is Here”

Recipe: “Steal This Meal: Asian Chicken Salad with Coconut Pure Wraps” by Whole9

Max Effort Row

Strength WOD:

In 15 minutes complete:
Snatch 2/2/2/2/2

* “Touch and Go” Reps; not singles x 2

Conditioning WOD:

5 Rounds for total calories of:

40 Seconds Max Effort (ME) Row for calories; 20 Seconds Rest
* Rows are max effort or all out. You can keep the flywheel spinning during the rest cycle.

Results

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Melanie spent some time after the WOD and Mobility class tonight reviewing her nutrition log with me. She just finished her third week of Paleo and it’s been great to see the things she has done to improve her diet and put things in balance. Her food quality has been really good and the balance between macro-nutrients with each meal and snack took a big step forward this past week with a few suggestions. I can’t wait to see what happens over the next few weeks for her.

Nutrition is the base of our health. How we fuel ourselves drives how we perform, recover, and function. If it’s crappy you can’t escape it. Watch the short video below and remember that if you want to review your nutrition and get some feedback to hit us up. If you want to see serious changes in your health then combine consistent and clean nutrition with your training and recovery. Don’t leave one of those variables out and you will achieve the results you are looking for.

“The Foundation Is Nutrition” CrossFit Journal preview video [wmv] [mov]

Deb and the Squat Snatch:

"Power Elizabeth"

Strength WOD:

In 10 minutes complete:
Power Clean 2RM

* “Touch and Go” Reps; not singles x 2

Conditioning WOD “Power Elizabeth”:

21-15-9 Reps for time of:

Power Cleans (135#/95#)
Ring Dips

* 10 Minute time cap

Results

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Christa and the Power Clean:

Great improvements on power cleans today. Focusing on footwork, jumping and landing, shrugging and shoulders back, extending the hips, and sending the knees back when pulling off the floor give plenty of things to work on (and those were just some of the cues). Chalking the outline of the feet also helped several people begin to fix the wide landing that surfaces as loads go up. Keeping the loads to where technique stays ideal is the way to build proper form and retrain that default movement pattern.

We are ordering new T’s with the hoody logo on it. They are a pretty cool looking blue Next Level brand t-shirt. Sign up in the box with your size if you want one.

Old School WOD Demo Video: Power Elizabeth in 4:32 (Greg A.) [wmv][mov] » Aug 30 07

CrossFit Games Update: Open Week 5

"Cindy"

As many rounds as possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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Movement Standards of Cindy:

Quote of the day: “It is not a character flaw if you don’t get an Rx. It just means you need work on your push ups.” ~ Coach Michelle

Benchmark Monday. Push-up standards were the focus on the day. RX = ensuring the shoulders drop below the elbows and thighs stay off the floor while maintaining a tight plank. Snaking, touching the thighs, dropping the head to cut ROM, and not locking out the arms at the top are all common faults that result in sloppy push-ups. Ideally the elbows will stay close to the side and travel back during the push-up and not flare out as this will translate to stronger handstand push-ups, dips, press, etc.

Congrats to Jim Mc for two 2nd place podium finishes this past weekend in his downhill mountain bike races in Spokane. Dirt Corps team members and CrossFit studs Matt, Dustin and Lindsay all raced and did well too.

CrossFit Games:

Over 60k people started the CF Games Open and over 32k people finished. Two previous Games winners won the Men’s and Women’s titles of this year’s Open (Rich Froning and Kristan Clever). Read “Five Down“.

Video of the World Record on Open WOD 12.5 with 173 Reps: Camille LeBlanc-Bazinet on 12.5

Regional Tickets Now On Sale

Wool Hoot and Contests!

(translated from Rona-type to Woo Hoo and Congrats)

Mark made it!

Fist bumps with double big explosions to Coach Mark Buskas for making it to Regionals by finishing 49th in the NW Region! Way to represent and kick ass. It’s GO time!

The Open is over but Brinkley is hook gripping and already training for next year:

OnRamp is FULL for April!

End of the Open

For Time:

800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)

Results

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Plenty of hip extension and flexion in this one. After several short workouts and one long this week it was time for a medium length chipper.

The Open is officially over for our gym today! All competitors have finished the last WOD and now we just need to ensure that everyone submits their score for validation.

We are proud of the participation from our gym this year and the camaraderie and heart that was displayed week in and week out. While we got walloped by the Zombie plague as a gym and it certainly effected many people’s performances overall it was still a very successful event. We upheld the standards, displayed integrity, and grew closer as a SnoRidge family. We welcomed The Compound crew and other friends in to complete and validate their Open workouts with us. There were tons of PR’s, experiences and memories that each of us take away from these past five weeks. Our community got stronger.

For those left hungry for next year’s “season” it’s motivation and insight into what to focus on, what to practice, and how to better your own training, nutrition, and recovery. Thank you to each and every person who judged, cheered, and participated in the Open. Next year let’s train harder, kick ass and see how many times we can ring that cowbell.

Final results will be locked on the leaderboard as of 5pm PST and we will know whether or not Mark qualifies for Regionals. Cross your fingers and hope for the best, I don’t want to “jinx” him.

SnoRidge CrossFit Open Final Results

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Twins:

Shoot 'Em Dead

For Time:

Alternate 10/9/8/7/6/5…down to 1 of Deadlift (225#/155#)
with 1/2/3/4/5/6…up to 10 of Parallette Shoot Throughs
*Complete a 200m Run each round and finish with a run

Results

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Frank DL’s and Shoots it:

Shoot Throughs added up in this workout, and became the limiter for most. Ensuring the opening of the hips after shooting it forward and jumping back meant many had to scale this late by hopping back through. This movement is great for emphasizing hip extension (pictured below), and core and shoulder/tricep strength. Amanda even gave me a great programming idea to combine these with man-makers!

Tomorrow is the last day to compelte Open 12.5. 11am for those wrapping up the Open. If you have finished then don’t forget to submit your score.

Because some of you missed this video the other day. Worth watching:

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]

CrossFit Games Open 12.5 (or 11.6)

Workout 12.5 “Fran-rap” (make-ups on Saturday at 11am)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

Results

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Standards: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

If you complete the round of 21 then I expect to see you at the Games. If you complete the round of 18 you likely have a ticket to Regionals. This was the same workout that ended last year’s Open. The ascending “Fran” ladder is no better this time around. For those who finished their Open today don’t forget to submit your score. Congrats on pushing yourself and competing for the last 5 weeks! Also congrats to Michelle N. for her 100th WOD!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs)

Workout video demo with Neal Maddox – video [wmv] [mov] [HD mov]

Mark making great use of his new weight belt:

Mad Skills

Strength WOD:

5/5/5/5/5
Press (Strict)

Skills WOD:

Pick a minimum of 2 of the below skills or the Gymnastics Skill Work:

Max Height Box Jump
Muscle-up practice
Handstand Hold practice
Double-Unders
Pistols

* Skill work not for time

Gymnastics Skill Work option:

3 Rounds not for time of:
50 ft. Handstand Walk
30 Sec Ring L-Sit Hold
2 Rope Climbs 15′

Results

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Sea nails a 52 1/4″ static box jump:

Today was some strength then an opportunity to practice. Weakness training, learning something new or an opportunity to improve a skill you already have. Congrats Chris on your first double-under, Alison for your first 20″ box jump, and all the rest of the PR’s today.

CF Games Open:

The final workout Open WOD 12.5 has been announced! It is a repeat of last year’s Open 11.6. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement. Compare to last year’s Open.

If you aren’t competing in the Open then scale this WOD like any other for your thrusters and chest-to-bar pull-ups.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can in 7 minutes. If you scale then your score = 0 for submission to the Open.

Here are the expectations for Open Week 5 for everyone:

Workout 12.5 “Fran-rap” (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.5

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

2011 CrossFit Games Breakdown – Thruster C2B Pull Up Ladder: gymnasticswod.com

CrossFit Games Update: Open Week 4

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]