June 2012 – SNORIDGE CROSSFIT

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Hang Snatch (High Hang) *Heavy but perfect
1/1/1/1/1/1/1

Mini “Nate”

As Many Rounds As Possible in 10 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Please read the schedule notice for July above. We have different class times for the 4th of July Holiday as well as the 11th-17th.

Finding and Developing Your Handstand Push-Up: CrossFit Journal

Saturday Fun Day:

Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Welcome to our latest OnRamp class who passed their “final exam” today (our last OnRamp until August):

Centurion

5 Rounds for time:

5 Power Cleans (205#/145#)
10 Toes-to-Bar
350m Row

Results

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This is a WOD that Ian Carver and I made up when we were visiting CF Centurion last summer. It was right after we did the 31Heroes Team WOD and he was looking for something to do since he was done running class. We put this together for him and then both me and another friend got talked into it for our second WOD with Ian and his wife. Michelle looked at all of us and said “you are all cray-cray” and promptly went back to foam rolling and chatting (who knew?). Heavy but fast, this one is good.

“Three Drills in Eight Minutes” with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Down In Front

Strength WOD:

Front Squat
3/3/3/3/3

* 20 Minutes; find a heavy FS

Conditioning WOD:

5 Rounds for total working time:

7 Front Squats (135#/95#)
15 AbMat Sit-ups
200m Run
Rest 1 Minute

Results

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Elliott just out of OnRamp front squatting and looking good:

This Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Welcome back to Christa F. who returned to the cult…I mean gym tonight! We missed ya!

"Mary"

As Many Rounds As Possible in 20 Minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Results

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New to the pistol? There are many ways to learn this movement and the balance, coordination and agility required all while building up the leg strength. These vary from the rolling pistol to the pistol onto a box, pistol with a band support, holding a plate for balance, or pistol on an elevated surface. Practice them all, watch the videos below and focus on technique through range of motion, no matter how limited. Your glutes will hate you tomorrow and the day after.

Pistol Demo and Scaling Options from Gymnastics WOD:

Pistol
Pistols with Roll
Pistol Progressions: Pts. 1 and 2 – CrossFit Journal

16 Days left until the Games. But who’s counting?

CF Games Videos:

ExerciseCenter Update: CrossFit Games Update: June 27, 2012

“Hosts Rory McKernan, Pat Sherwood and Miranda Oldroyd are back. In this week’s episode, they discuss the announcement of the swim verification announcement and give some love to the Masters. Guest Justin Bergh, General Manager of the CrossFit Games, talks about the results of the drug test from Regionals.

The 2012 Reebok CrossFit Games are just 16 days away. Are you ready?”

Triple 7

Strength WOD:

Power Snatch
1/1/1/1/1/1/1

* 20 Minutes; no split

Conditioning WOD (from the 2010 CF Games Sectionals):

7 Rounds for time:

7 Power Snatches (95#/65#)
7 Box Jumps (30″/24″)

Results

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First: Congrats to Lindsta (Lindsay) for hitting the 250th WOD milestone tonight. PR’ing a power snatch is straight gangsta!

Second: This Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Third:

CrossFit One World: “Are You the One?” by Freddy Camacho

Everyone should read this. If you are reading this, then likely you are “one” (since I assume you wouldn’t visit this site everyday if you weren’t a sick CrossFitter like me). If you aren’t, then you likely were the other “four”. I’ve always said that CrossFit is NOT for everyone. It’s for ANY one. Any one person who is dedicated can do it. Regardless of ability and fitness level. You can always scale something. What you cannot scale is the desire to train hard daily, the will to be uncomfortable, to set and achieve goals, and to pursue a better you. That comes from within.

July Schedule Changes (4th of July and CF Games)

2012 CrossFit Games AKA our “4th Annual Epic-ation”:

This means the gym will have reduced operating hours for several days around the Games (7/11 to 7/17). Coach Moe has agreed to cover the following schedule. Be thankful now, hate me later after you survive a week with her. I am scared for all of you. Honestly. (Hint: If she’s grumpy bring her a small toy or picture of a unicorn or random glittery crap.)

**If you don’t see a time listed below for that day then don’t ask a dumb question. Those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/11: Wednesday 5pm, 6pm, 7pm Classes ONLY
7/12: Thursday 5pm, 6pm, 7pm Classes ONLY
7/13: Friday 5pm, 6pm Classes ONLY
7/14: Saturday 9:30am Class ONLY
7/16: Monday 5pm, 6pm, 7pm Classes ONLY
7/17: Tuesday 5pm, 6pm, 7pm Classes ONLY

If you show for any other time than those listed above…then that’s a NO REP!

Bump and Grind

For Time:

50 Plate Ground to Overhead (45#/25#)
75 Hand Release Push-ups
100 Squats
1250m Row

Results

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When I congratulated Laura M. the other day for her Rock ‘n Roll Marathon I didn’t know one thing. Her preparation. Getting ready for a marathon Laura decided to focus on two areas: CrossFit and nutrition. That’s right, no running (Okay she did one day of just running 6 miles and that was it). She signed up, told very few people about it, and hit the gym. Her plan was to give it a shot and if it didn’t go well to stop at the halfway point. Other than that one run she made sure to stay on schedule to getting in for the WOD and cleaned up her food a little. The result? She hit the half marathon point averaging 10 1/2 minute miles and decided she felt great and just kept on running. She finished the marathon in 5 hours at a little over an 11 minute plus pace. She felt pretty good overall, had no injuries and hit a PR for her second one!

4th of July Schedule:

Two classes on Wednesday the 4th: 0930 and 1030 only! All other classes cancelled. Celebrate your independence and enjoy the fireworks!

Team Effort

Main Class:

In Teams of 3 you have 20 Minutes to complete:

2000m row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time; one rests

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time; two rest

Score Total Reps of Overhead Squats

Advanced RX Class:

Hang Clean (High Hang) *Heavy but perfect
1/1/1/1/1/1/1

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Thruster (95#/65#)

WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment – video [wmv] [mov] [HD mov]

Results

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Team Effort:

Jeremy sums up the Advanced RX Class workout:

Congrats to Coach Moe and Laura M. for completing the Rock ‘N Roll Marathon today as well as to Teri for hitting her 250th WOD!

"Yes…Tabata That"

Tabata Intervals:

Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score is lowest number of reps for a given round.

Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)
Air Squats

* 1 Minute rest between exercises

Following the WOD:

2 rounds for time of Dead Hang off Pull-up bar
* or
2 attempts at Max Rep Muscle-ups (single effort)

Results

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Today was good for some Tabata torture and feats of grip strength:

“For the Fun of It: Samantha Peterson” CrossFit Games

Nutrition:

For a half Asian guy who follows a paleo diet it means no rice, no soy sauce, nada (unless it’s a cheat meal). Giving up soy sauce sucked until we found coconut aminos. Fish sauce is another ingredient that is vital to some good curry, except it has sugar. This is awesome news. It’s time for some Paleo Pad Thai!

Whole30 Approved: Red Boat Fish Sauce

Hang on for dear life!

"Wall Ball Jackie"

For Time:

1000m Row
50 Wall Balls (20#/14#)
30 Pull-ups

* Compare to 12162011

Results

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This variant on “Jackie” subs wall balls for thrusters. This version is slower since you are likely to drop the wall ball and be a bit more gassed after 50 of them.

Lisa (above) demos great wall ball and pull-up technique. When throwing the med ball overhead, it’s far more efficient to fully extend the hip and “jump” the ball from the front rack into an overhead throw. On the finish position of the pull-up,the chin should leave no doubt that it clears the bar. When seen from behind, the neck should not have “rolls” in the skin. If you rubber neck your pull-ups, then focus on strength and mechanics and finish correctly.

Quote of the day: “Hiding from your weaknesses is a recipe for incapacity and error.” ~ Coach Greg Glassman, CrossFit founder

Moe and the CF Teens in plank wars: