May 2012 – Page 3 – SNORIDGE CROSSFIT

Big Box and Heavy Bell

Strength WOD:

12 Minutes:

Deadlift
* Work up to a heavy set of 5 touch and go reps

Checkout WOD:

For time:

600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps
20 Kettlebell Swings
200m Run
10 Box Jumps
10 Kettlebell Swings

Results

View this photo
View this photo

Anna and Derek Deadlift setup:

Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:

Bar close to shins
Back angle is flat with a lumbar curve or flat lower back
Shoulders are in front of bar
Weight is in the heels
Knees are not squeezed in or pinched together, rather they are out into the elbows
Hips are below the shoulders but still above the knees
Tension is clearly on the hamstrings and glutes
Head is ideally neutral
Derek and Anna are ready to pull!

Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:

“Set and ready” “Off the floor, hips & shoulders at same angle”

Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Success On the Slopes

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups
400m Run
15 Handstand Push-ups

Results

View this photo
View this photo

Below is an email from Anna M. that we received this past week that made our day, week, and month! For those who don’t know, Anna is a a downhill skier and recently wrapped up her skiing season. She is one of those crazy people you tune in during the Winter Olympics to watch fly down a very steep and icy looking slalom course at speeds that that can only be described as insane. She is very good at what she does and truly an elite athlete. She has been coming to us throughout her past season to utilize CrossFit to help in her strength and conditioning while she is away from the slopes. Her coach recommended she do it, and when she came in we put her to work with the rest of us. When she isn’t traveling and competing she gets in the gym as often as she can and her hard work paid off in a very successful season. See below.

“Tom, Michelle and my SnoRidge CrossFit Family,

Every year at the end of the season I send out a big letter to my sponsors and supporters. This year I added you guys to the list because of how much you have helped me. I came to CrossFit from a recommendation from my coach on the US Ski Team, who told me that CrossFit would substantially help me. Not only did it whip me into shape –pretty fast I may add, but it also helped me kick ass in this past season! The trainers and the people here at SnoRidge are the best support system here at home as far as working out goes. You guys encourage me to do better and get stronger with every day. I want to thank you for supporting me, and being there to cheer me on with each bit of success I obtain. My season highlights include:

Attending US Nationals (a big huge race against World Cup racers)
Top 5 overall in Super-G and 4^th overall in Slalom at Western Region Spring Series (1^st for my age group)
Being invited to train once again with the US Ski Team
J2 National Slalom Champion
19^th at Canadian National Championships (1^st for my age group)
Ranked 2^nd in the Nation for my age group, behind Mikaela Shiffrin (world cup racer…basically a prodigy)

I can’t thank you guys enough, and I’m very excited to continue my training here this summer

-Anna”

Keep kicking ass on the slopes Anna and we will keep kicking yours in the gym!

Dog Tired

Rest up and get ready for a week of constantly varied functional fitness across broad time and modal domains. You know, CrossFit.

Watch this video. Now you know why I have been programming snatches a lot lately.

DU and Snatch Ladder Regionals WOD Demo with CF Games Competitor Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]

"Team Fran" and "Fran on a Rope"

Main Class:

“Team Fran”

In Teams of 2, Complete the following for time:

100 Thrusters (95#/65#)
100 Pull-ups

* Go in order of exercises (complete all thrusters then move on to pull-ups)
** Partition the reps but only one works at a time

Advanced RX Class:

“Fran on a Rope”

For time:

21 Thrusters (95#/65#)
4 Rope Climbs (15′)
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

Results

View this photo

Saturday fun with variations on “Fran“:

Read: “The Cost of CrossFit” by Aaron Carr; CrossFit Journal

Our current OnRamp for May is underway but if someone you know is interested in gettting started in June tell them to contact us now. Our teens class will have 2 openings as well in the next session starting in June. If your teen is interested in CrossFit with Coach Moe let us know!

Get-up and Go

Skills Work:

Complete 5 Rounds NOT for time:

3 Muscle-Ups
3 Turkish Get-ups (Right Arm)
3 Turkish Get-ups (Left Arm)
* Post load. Sub MU Progressions for MU

Conditioning WOD:

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results

View this photo
View this photo

CrossFit Games:

Visit this page to watch world record setting video footage including Chris Spealler’s “Diane” time of 1:52 from Week 2 of the Regional Competition.

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]

Feats of Strength

Pt. 1 Strength WOD:

15 Minutes to find:

Hang Power Clean
3-3-3-3-3

Pt. 2 Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Results

View this photo
View this photo

Lorraine hang cleans and Teri on her way to 20:

As a gym my desire is we all not only get faster, fitter, and leaner, it’s also that we get stronger; which provides the ability to do more work and produce more power. Some days we will only tackle strength building workouts. Today was one of those. When people talk about getting strong, the trifecta of weightlifting movements that most often come up are the squat, deadlift, and press. Last week we introduced the 20RM back squat. This week we repeated it and almost everyone hit a PR. This will come up again in another week so plan on how to attack a rematch. As you move closer to finding your true 20 rep max, note that this workout will only continually get harder. It will also be effective at making you strong. “They’ve done studies you know. 60% of the time it works… every time.”

Video: Mikko Salo Training for 2013: Rogue Fitness Europe

Mid Split and Deep Squat:

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

View this photo
View this photo

Quote of the day: “Always do what you are afraid to do.” ~ Ralph Waldo Emerson

Congrats to Spencer, James P., Matt, and Teri who all made the Leaderboard today with a strict and RX “Diane”. This rearranged the top times in the gym!

We also switched the scale for those not kipping or doing strict handstand push-ups on the wall to a strict kettlebell press or a dumbbell press (each arm) if a lower weight was needed. This movement emphasizes shoulder strength through the full range of motion and can be more challenging than the pike off the box. The strength needed to complete a strict push-up to touch the top of the head to the floor is the barrier to the HSPU (technically only a “headstand push-up” as the true HSPU is when the top of the head goes below the depth of the hands such as on a set of parallettes). It doesn’t mean we won’t do a pike push-up off the box but look for the strict press to be subbed in as a scaling more often.

Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]

Stretch your calves! Ask the Experts: Dealing with Sore Calves and Achilles Tendon Discomfort: naturalrunningcenter.com

Nutrition:

Greg L. made this and says it’s awesome. Recipe and Video: Cooking Coconut-Crusted Salmon by Michele Vieux CrossFit Journal

Snatch and Grab

7 Rounds for Time of:

35 Double-Unders
1 Snatch

* Preferred lift is Squat Snatch; but may use Split or Power or scale to Hang

Results

View this photo
View this photo

Zach and Kyle WOD demo:

Frank sets and Nan splits:

Great interview: “Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]

Announcing the SnoRidge CF “Deadlift” or Buskas T-shirt! Similar to the line of Rogue Fitness athlete T’s this design is for Coach Mark but is understated by not puttting a name on the shirt. If you are going to Regionals you can show your support for him by wearing this shirt! If you want then order in the box or on Facebook NLT tomorrow as the order is going in on Wednesday night (we need size and color). We will order some extra for stock.

Colors: Black, Charcoal (a little darker than below), and Storm
Brand: Next Level Apparel (same as the Hoody Design T’s)
Cost: $20

Monday Gone Bad

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

Burpees
Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

View this photo
View this photo
View this photo

Announcing the “Mark Shark” Fan Club!

We are now less than 4 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD as we get closer. For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient (you don’t “win” it, you receive it) and what this classic Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]