September 2012 – Page 3 – SNORIDGE CROSSFIT

A Day Late…

5 Rounds for time:

15 Deadlifts (185#/135#)
15 Toes-to-Bar

Results

And a WOD post short. Sorry for the delay. I am in the land that time forgot. Where things like the knowledge of WiFi networks and passwords is like speaking gibberish. Where cell phone connectivity is about as good as a can with a string. Where community is a loosely defined word and saying hello to a stranger gets a puzzled look. And where the word neighborhood can truly be shortened to “HOOD”. We are in Maryland outside of DC. When we flew in and were on the shuttle bus to the car rental we watched DC hospitality at it’s finest with the bus driver vs. the taxi driver and passenger outside and were instantly reminded of why we choose to not live here. With the drama of travelling into the hood now over and the “discovery” that the Verizon cable modem is also a wireless router I am back in business. Now I can access the internets while scanning the windows looking to see if the rental car has been jacked or put on blocks yet. (True story – this happened to the neighbor last time I was here)

Enjoy the Saturday Suck and the last weekend of sunshine. See you all on Monday!

Cobalt Blue – video [wmv] [mov] [HD mov]

Soda: It’s not the “Real Thing”:

"Jeremy"

Strength WOD:

15 Minutes to Complete:
Overhead Squat
3/3/3/3/3

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

View this photo
View this photo

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in CrossFit to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

Children’s drown prevention is an initiative of CrossFit Kids

Notes:

The 2012 CrossFit Games are coming to ESPN starting next week:

ESPN2 TV Schedule

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.

Friday 9/7 Only: 0930 Class CANCELLED

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

* Scale to 1/2 Daniel at half reps/distances (75#/55#)

Results

View this photo
View this photo

“Daniel” ~ CrossFit.com

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry

Notes:

“CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]

Upcoming Events:

RCF’s Strongest Man and Woman 7 at Rainier CF, 9/22
Occupy Strength at CF Lynnwood, 11/17

CrossFit HQ:

Team "Bear"

Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex:

Power Clean (95#/65#)
Front Squat
Push Press
Back Squat
Push Press

* Advanced RX Option scale up to 135#/95#

Rules:

One bar per team, athlete must complete one full Bear Complex before putting the bar down. Alternate after each complex.
If you fail at any point during the Complex and drop the bar the “rep” does not count.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results

View this photo

Sean has problems sitting still. See below. (Not photoshopped)

Spearfish Attack:

Spear Stand:

Overcoming adversity: “Resilient: Brig Edwards” ~ CrossFit Games

“Cooking Honey Sesame Chicken Thighs” with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

"Climbing Annie"

Skills:

10 Minutes to work on rope climbs, foot lock, or double-unders.

WOD:

For Time:

50 Double-Unders
50 AbMat Sit-ups
5 Rope Climbs (15′)
40 Double-Unders
40 AbMat Sit-ups
4 Rope Climbs
30 Double-Unders
30 AbMat Sit-ups
3 Rope Climbs
20 Double-Unders
20 AbMat Sit-ups
2 Rope Climbs
10 Double-Unders
10 AbMat Sit-ups
1 Rope Climbs

Results

View this photo
View this photo

Now this makes “Annie” a fun WOD! Adding rope climbs makes for a real benchmark workout.

Events:

Seattle, WA 9/11 Heroes 5k Run
2040 84th Avenue Southeast Mercer Island, Washington
Mercer Island, WA

Click for information about The Travis Manion Foundation and the 9/11 Heroes Run