June 2012 – Page 2 – SNORIDGE CROSSFIT

Bunch of Jerks

Strength WOD:

Push Jerk
2/2/2/2

* 10 Minutes to complete 4×2; no split

Conditioning WOD:

4 Rounds for time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Mobility WOD World Record tonight! Coach Rona had 13 people get their Mobi on at 6pm. Stretchy band chest bumps!

PLEASE READ!

Schedule and Events:

The 2012 CrossFit Games are coming AKA our “4th Annual Epic-ation”!

Each year since 2009 Michelle and I have ventured to California to the “Woodstock of Competitive Exercise” to watch studs and studettes kick ass, get their asses kicked, and inspire tons of “slightly less than elite exercisers”. It’s always been our prime suntan/beach time and an opportunity of multiple days for me to perfect my CrossFit t-shirt whoring habit while Michelle relaxes in the stands and quietly drools over Froning and the other dudes. This year it’s back, bigger than ever and we are going. What does this mean for you and why do you care?

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!

Other awesome July Events:

Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!)
Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

CF Games Videos:

ExerciseCenter Update: CrossFit Games Update: June 20, 2012

All Over the Map: Phillips and Alverson (I’m now a big Shana Alverson fan…)

Swing and Squat

As Many Rounds As Possible in 15 Minutes (AMRAP):
200m Run
12 Kettlebell Swings (53#/35#)
9 Front Squats (115#/75#)

Results

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Quote of the day: “All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”
~ Pope Paul VI

In CrossFit the “American” style kettlebell swing is the norm. This is the swing that ends overhead. In the sport and use of KB’s, there are swings to eye level (Russian Swing) or shoulder level as well as other types of KB movements (snatch, clean and jerk, one arm swing, etc). If you’re curious to why we swing overhead, then read it here.

The “American” kettlebell swing ends overhead with the bell straight in line with the shoulders, hips and heels with no hyperextension of the back, pointed to the sky.

Front Rack:

A good front rack position for squatting or cleaning will have the elbows up high, hands outside of shoulders with loose fingers, and the bar resting on the shoulders and upper chest.

Partner stretching. Grab a buddy and stretch the shoulders and back.

Video: “Sixth for Speal“: CrossFit Games

“The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]

Birthday Beatdown

5 Rounds for time:

30 Double-Unders
10 Chest-to-Bar Pull-ups
6 Snatches (135#/95#)

Results

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Happy Birthday to both Mums (Michelle M.) – pictured – and Ronda:

Mums requested a birthday WOD and said she liked pull-ups, snatches, and “Annie” among other things. This was her present.

“Olympic Lifting Camp: Snatch Balance” with Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]

CrossFit for Hope raised $1.4 million for St. Jude’s Children’s Hospital.

CrossFit For Hope and the Community – video [wmv] [mov] [HD mov]

Climb, Clean and Jerk

Main Class:

“Tag Team Grace”

In Teams of 2, Complete the following for time:

90 Clean and Jerks (135#/95#)

* One partner works at a time and alternate reps. Split up the reps however you choose.

Advanced RX Class:

“2011 CrossFit Games Event 3”

Alternate the following for time:

5 Rope Climbs 15′
5 Clean and Jerks (145#/115#)
4 Rope Climbs
4 Clean and Jerks (165#/125#)
3 Rope Climbs
3 Clean and Jerks (185#/135#)
2 Rope Climbs
2 Clean and Jerks (205#/145#)
1 Rope Climbs
1 Clean and Jerks (225#/155#)

Alternate Option:

Alternate 5/4/3/2/1 reps of each for time:

Rope Climbs (15′)
Clean & Jerks (155#/105# for Rds. 1-3, then 185#/135# for rds. 4-5)

* One bar, athlete must change out weight themselves

Results

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2011 Games Vault: Mens Rope/Clean, Heat 5 – video [wmv] [mov]

Clean and Jerk day for both classes! Congrats and welcome to Elliott, Holly, Eric F., Jill, Bill and Greg F. who all completed OnRamp this morning. Remember what it was like when you came to class that first week? If you see a new face, introduce yourself and please lend a helping hand. Bonus points for cluing them in on how OCD we (as in me and Michelle) are.

Great Split Jerk tips. Watching this I realize how much I have to work on. So should you.

National Champion Caleb Williams demonstrates Split Jerk from Steven Platek on Vimeo.

3 Rep Max

Strength WOD:

Back Squat 3RM

* 20 Minutes to find your 3RM

Conditioning WOD:

For time:

21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
400m Run

Results

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Exploding fist bumps to all the new back squat 3RM’s today!

Quote of the day: “I can accept failure, everyone fails at something. But I can’t accept not trying.” ~ Michael Jordan

Good video from CF Games athlete Blair Morrison of CrossFit Anywhere. Michelle and I met him last summer while visiting her parents in CA and he’s a good guy with a great perspective on CrossFit. He is very unique in his training approach for CrossFit; and is known for workouts in all types of terrain, location, weather and equipment.

His emphasis on failing to get better is right on. Be willing to fail. It will make you better. Whether it’s a heavy lift, an exercise, a strategy, or fixing your nutrition; take a risk and just try. If you fail then learn from it and keep trying. It will make you stronger and make you healthier.

Crossfit Fail from Greg Whiteley on Vimeo.

The other day my daughter finally learned to rope climb at her gymnastics class. It was a proud moment for not only her but also Mom and Dad. She has tried and failed many times so to see her get one and go to almost 20 feet was cool. Today she wanted to climb a rope in the box and after taking it down she promptly did about 5 climbs to 15′ and then decided to make up her own WOD with 2 burpees, 6 push-ups, 5 squats, 100m runs and a 15′ rope climb for a bunch of rounds. I’m glad to see her learning that’s its okay to fail.

4 Minute Max

4 Minutes of Max Reps of Each Exercise:

Row (Calories)
Handstand Push-ups
Back Squats (95#/65#)
AbMat Sit-ups

* Time does not stop, complete max reps for 4 minutes then rotate to the next movement. Continue with each for 4 minutes until complete.

Results

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Events:

We have some good things to kick off the summer. We have two food fests coming up in July as well as the CrossFit Games and our “4th Annual Epic-ation” which means the gym will have reduced operating hours for several days around the Games. Stay tuned for the official schedule.

In August we will host a Hero fundraiser WOD for the second year in a row. We also plan to organize another Stand Up Paddleboarding day on the lake, and are looking into a mountain bike group ride from the top of Snoqualmie Pass through the tunnel down to Rattlesnake Lake near North Bend. If that’s not your thing then maybe organize some climbing at Seattle Bouldering Project or some day hikes. If you are into that organize a group on the FB page at have at it!

Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!)
Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

Workout to Remember:

31 Heroes 2012 to be held on Saturday, August 4th at SnoRidge Crossfit

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

The WOD: “31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run.

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

A good example of why Mark does not program for the gym:

“Hold my beer. Watch this!”

Grab 'n Go

For time:

15 Pull-ups
3 Power Cleans (155#/105#)
12 Pull-ups
6 Power Cleans
9 Pull-ups
9 Power Cleans
6 Pull-ups
12 Power Cleans
3 Pull-ups
15 Power Cleans

Results

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Short post tonight. I am too busy having fun custom designing Nano’s. This is totally getting out of hand. I think I need to stop and go workout.

ExerciseCenter Update: CrossFit Games Update: June 13, 2012

'09 CF Games Stadium Chipper

Strength WOD:

5/5/5/5

Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)

WOD:

“2009 CF Games Stadium Chipper WOD”

For time:

30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)

Results

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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.

Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.

All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview

Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Strength WOD:
5/5/5/5
Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)
WOD:
“2009 CF Games Stadium Chipper WOD”
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)
Results
View this photo
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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.
Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.
All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview
Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Oh Squat!

For time:

10 Overhead Squats (95#/65#)
200m Run
9 Overhead Squats
200m Run
8 Overhead Squats
200m Run
7 Overhead Squats
200m Run
6 Overhead Squats
200m Run
5 Overhead Squats
200m Run
4 Overhead Squats
200m Run
3 Overhead Squats
200m Run
2 Overhead Squats
200m Run
1 Overhead Squats
200m Run

Results

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Seth and Lindasy get their overhead squat on:

Quote of the day: “Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.” ~ John Madden

Video: Top Ten Moments At Regionals: CrossFit Games

Pat Testimonial

“Stephanie and I have been doing Crossfit at SnoRidge Crossfit for 12 months and have enjoyed the experience. I love the fact that we can work out together in a true team environment that is as supportive as a group can be! Tom and Michelle Nugent have helped us get in better shape, eat healthier, sleep better, and just made life better! EVERYONE that works out their is incredibly friendly and supportive!

I was a little depressed before I started Cross-Fit. I am a more balanced, happy person today because of Cross-Fit. Stephanie and I are closer and we are better parents! Our 2 children are growing up with two parents that make their health a top priority!

I can’t thank you enough for the ride!”

Pat & Stephanie S.