June 2012 – Page 3 – SNORIDGE CROSSFIT

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Results

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CF HQ “Hope” Workout Demo – video [wmv] [mov] [HD mov]

Extended workout footage – video [wmv] [mov] [HD mov]

Yesterday we hosted CrossFit for Hope and despite a weekend conflicting with several local events we had 52 CrossFitters join us from three affiliates in the new “Hope” workout to help raise funds for St. Jude Children’s Medical Research Hospital.

We want to thank everyone who donated, participated, cheered, scored and patiently waited for their heat time. It was a busy day and we tried to keep things moving as efficiently as possible and that would not have been possible without all of your help. Together SRCF raised around $900 and that does not include any matching funds from employers (which a few people are submitting).

Can I still donate?

Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing. If you want to donate a small amount then just search at the link above for SnoRidge CrossFit or any athlete in the gym who has created a fund-raising page of their own.

Birthday WOD by Request

For Time:

1000m Row
40 Weighted Sit-ups (Overhead)
80 AbMat Sit-ups
120 Double-Unders

Results

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Happy birthday to Tricia! (Not pictured due to Coach Fail)

Today we ran a birthday WOD by request. Rather than try to get cute with numbers (date or age) I just went with what she liked, what would be challenging and what fit for the week of programming. If you want a birthday WOD you can request one and I will figure out how to work it into the schedule. Sometimes I may combine it, others may have to wait, but I’ll do my best. It can also be a benchmark or known WOD that you love.

Events:

“Hope” is tomorrow. Most of the coaches ran through it tonight. Great workout, tough and similar to Fight Gone Bad. At least that’s my sales pitch. Donate and do it for the kids.

CrossFit For Hope workout is Saturday! If you missed signing up for a wave then show up after 1045 and we will try to work you in. Our friends from CrossFit Devotion and Imperial CrossFit will also be joining us tomorrow.

Death by Squat Clean

Strength WOD:

2/2/2/2

Squat Clean (Work up to a heavy pair of reps, 60 seconds rest between sets)

Conditioning WOD:

With a continuously running clock perform 1 Squat Clean (135#/95#) the first minute, 2 Squat Cleans the second minute, 3 Squat Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Checkout WOD:

2 Minute Challenge – Max Reps Hand Release Push-ups

Results

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Congrats goes out to Laura for her 500th WOD milestone today as well as to Lucy and James P. for passing the Advanced RX Skills Test! Props to all of you on your hard work that paid off today in realizing your goals.

We also said goodbye today to Jill, Scott and their daughters Emma and Juliana who are moving across the country. Good luck to them as they join a new affiliate and continue to be a CrossFit family. You’ll be missed!

SRCF Teens Class looking strong and getting stronger:

Here is what we are doing on Saturday. Great tips. Consider this homework. Then make sure you sign up for a wave in the gym.

“Hope” Workout Demo – video [wmv] [mov] [HD mov]

"Swingers"

Strength WOD:

3/3/3/3/3

Weighted Pull-ups (Strict pull-up; no kip)

Conditioning WOD:

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)

* RX+: Go heavier on KB if you can handle it

Results

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Seeing Double – Rob 1 and Rob 2:

Read this: Paleo Diet Blogger Sues State for Violating Free Speech

My conclusions after reading this are:

North Carolina is dumb, the North Carolina Board of Dietetics/Nutrition is a joke and America is falling apart. They need a paleo cookie.
Life Coaching services should not require a license. They should simply have to be approved by Coach Jeremy. His life coaching skills in the gym are legendary. Example: “I beat you. You are old and suck. Next time be fitter.” This type of life coaching is priceless.
At the rate we are going on forging mediocrity as a society it is only a matter of time before I cannot legally tell you whether or not you should use a red band or a blue band for your WOD.

Sign up for your wave for “Hope” on Saturday! Please donate if you are going to participate in the WOD. All proceeds go to St. Jude’s Children’s Hospital.

Video: “The CrossFit Games Update: June 6, 2012“

"DT"

5 Rounds for time:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

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“DT“

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

Video:

From the vault (2010 and 2011):

Annie Thorisdottir (Women’s 2011 CF Games Champion) completes “DT” in 4:49 [wmv] [mov]

Graham Holmberg (Men’s 2010 CF Games Champion) completes “DT” in 5:46

Head, Shoulders, Knees and…Glutes

As many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Knees-to-Elbows
15 Walking Lunges

Results

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13-year-old Kate Foster, leukemia survivor, plans to do “Hope“.

Watch “Kate Foster: Beating the Odds“. Then realize how amazing and brave this girl is and just how lucky we are.

Actual reaction from Dustin, Lindsay and Rob W after passing the Advanced RX Test on Friday:

CrossFit for Hope

We are hosting CrossFit for Hope on June 9th and will join CrossFitters around the world in the new “Hope” workout for a great cause. 100% of money collected goes to St. Jude Children’s Medical Research Hospital. Sign up today!

Details:

When: Saturday 6/9
- Heats will run approximately every 30 minutes with the first time being 0945 to show up and get loose. I will be running OnRamp from 0830 until 0930.
- Sign up for 0945, 1015, 1045, 1115, 1145, 1215, 1245, 1315
How: Sign up on the whiteboard. Come in that morning at your time and warm-up quickly.
- We will run groups of 8. (Limited due to chest-to-bar pull-ups being in the workout)
Can I donate?
- Yes! Register at the link above or donate here to help raise funds for the children. While we won’t require it, we are asking that anyone participating register and donate a small amount or just search at the link above and donate to someone in the gym who has created a fundraising page of their own.
What’s the WOD?

3 rounds of 1 Minute each of Max Reps:
Burpees
Power snatch (75#/55#)
Box jumps (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Team Dynamic

Main Class:

In Teams of 2, Complete 3 Rounds of the following for time:

400m Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

* Both athletes must run together and then alternate reps for remaining exercises. Split up the reps however you wish.

Advanced RX Class:

Alternate the following exercises and reps for time:

50/40/30/20/10 Double Unders
5/4/3/2/1 Power Cleans (225#/135#)

Results

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Big team class today but good fun and a lot of work. Today we said goodbye to Scott H. as he and Jill are moving out of state. We wish them all the best and I’m happy to hear they have already found a new affiliate to join with their family in OH. Jill will be in for another WOD this week. Take care and train hard!

Another “Team Week” was requested so we may have to plan that out after the Games when the weather is reliable.

For the advanced class it was a day to get really heavy. Heavy power cleans after double-unders effected the jump and required that extra focus on reaching triple extension and pull under the bar.

No one in the gym is better on full extension and fast pull under a barbell than Sean.

Next weekend (Saturday 6/9) is CrossFit for Hope. If you are planning to participate please register or donate. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Nutrition:

Coming this month on Amazon.com: “It Starts With Food” by Whole9

We received an advance copy of this book and I’m loving it so far. It covers in common sense language the healthy and unhealthy choices of what we eat, the Paleo diet, the science behind it, the Whole30 program, and how to make it real. If you are ready to make nutrition a priority in your life and get your health dialed in, I recommend you give this a read.

Rope Climb Friday Returns

For time:

20 Overhead Squats (95#/65#)
4 Rope Climbs (15′)
20 Overhead Squats (105#/70#)
3 Rope Climbs
10 Overhead Squats (115#/75#)
2 Rope Climbs
5 Overhead Squats (135#/95#)
1 Rope Climb

* Sub 2 Supine Rope Climbs or 6 Ring Rows per rope climb. Must change out weight as you go.

Results

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Congrats are in order. Chest bumps to Natalie for getting her first rope climbs in a WOD today as well as to Lindsay, Dustin, and Rob W for passing and dominating the Advanced RX Skills Challenge tonight!

Weight Change WOD’s present a new strategy. Active rest makes for a faster time.

CrossFit For Hope, next Saturday on June 9th, 2012

All funds raised support St. Jude Children’s Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Scroll down to a few days ago for details on how we will run this.

Video: Europe Diaries: Day 3 – CrossFit Games

Nutrition:

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

WOD-ible

Strength WOD:

2/2/2/2

Squat Clean (Every Minute on the Minute perform two cleans. Re-grip allowed. Use 65-75% of 1RM)

Checkout WOD:

5 Rounds for time:

10 Deadlifts (225#/155#)
10 Box Jumps (24″/20″)
10 Toes-to-Bar

Results

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Today Mother Nature forced us to call an audible (or WOD-ible) as rain combined with running and rope climbs made for the potential for human hail inside of the gym. That would have been a mess to clean up and I already covered the “Tom is a neat freak” topic on the Facebooks today (also below). With that said bring your long socks tomorrow and your best overhead squat.

Good work on squat cleans. Just like the snatch this weightlifting movement is based on speed, technique, efficiency, and power.

For those who missed the Rules Rant:

Housekeeping Announcement! It’s getting way too sloppy for my anal retentiveness in the gym.

Please take the time to put things away in the space they correctly go. Bumpers are stacked by 10’s, 15’s, 25’s etc. Bars are grouped together in the holder by lightest to heaviest (or short training bar to men’s bar), KB’s are in order, wallballs on shelves, rollers on racks, boxes stacked by type etc. Chalk balls stay INSIDE the buckets! NOT on the floor or balanced on little ledges.

Also please do not THROW the bumpers onto the stacks. For some reason even though some can lift a bumper plate when it is attached to a bar, that same person cannot carry the bumper and place it neatly on the stack. We now have a nice drywall hole in the stack of 35# plates. I always wanted one of those but don’t need another…

Please clean your stuff off after use and put it back. The person at the next class greatly appreciates it.

Corrective behavioral motivation techniques include: A week of burpees in every WOD and warm-up, lots of running with odd objects, and random punches to the throat.

Fitness Lonnie at the North West Regional

Event:

This Sunday at North Bend Theater there is a fundraiser for a local camp that helps kids who are burn survivors.

Camp Eyabsut is a camp that for over 15 years has helped kids who have suffered 2nd and 3rd degree burns come together to teach them they are not alone, help them learn new skills and find a sense of belonging. Funding has meant that kids attended free but it has been cut for this year and to help raise money there is a special screening of Men In Black 3 at the theater. Proceeds will go to the camp. Cost is $10 per ticket and showtime is at 5pm this Sunday 6/3. There are flyer’s at the gym with more details. We are planning to see the movie and help support this cause. Thanks Tricia for bringing awareness to this fundraiser.