March 2013 – SNORIDGE CROSSFIT

Team "Running Cindy"

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

* One partner must run 400m while one works
** Alternate to pick up and complete max rounds of Cindy after each run (one is always running while one is working)

Advanced RX Class:

Strength WOD:

10 x 1 of the complex:
1 Snatch Grip Deadlift + 1 Hang Snatch (full)
* 1 min. rest between sets

Conditioning:

5 Rounds for time:

400m Run
5 Dumbbell Man-makers (40#/25#)
10 Pull-ups

Results

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View this photo Final Open 13.4 Results

Get those 13.4 scores submitted! Deadline is Sunday 5pm. Sunshine today made for a gym, tan, laundry kind of Saturday. Great to get outside for both classes.

World record ALERT! Jason Khalipa’s 129 Reps on 13.4 games.crossfit.com

Rob seems to use lots of dumbbells:

Cankle-bomb:

Birthday(s) WOD

For Time:

600m Run
30 Thrusters (75#/55#)
30 Kettlebell Swings (53#/35#)
3 Rope Climbs (15′)
400m Run
20 Thrusters
20 Kettlebell Swings
2 Rope Climbs
200m Run
10 Thrusters
10 Kettlebell Swings
1 Rope Climb

Results

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Happy birthday to Natalie, Trapper, Christa and Josh H. Today was a workout for all of them that Trapper summed up quite well. “That was the worst birthday present ever.”If you want a birthday WOD, then here’s what is needed: request must be in advance, provide likes and dislikes to help me program, and be open to the day that fits our programming. If a main site workout, benchmark or Hero is preferred that is fine. Last you must expect it to be hard.

If anyone has to complete 13.4 then show up at noon tomorrow and be ready to go. If you have not yet submitted your score you have until end of day Saturday or I give you a no rep.

Congrats to Jenn, Jaclyn and Tom E. who all got their first rope climbs tonight:

The Ups and Downs of the Open for Rebeca Marchand games.crossfit.com

Rory McKernan Goes Head-to-Head with Adrian Bozman

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of:

3 Clean and Jerks (135#/95#)
3 Toes-to-bar
6 Clean and Jerks
6 Toes-to-bar
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar
15 Clean and Jerks
15 Toes-to-bar
18 Clean and Jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Results

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After Effects of CrossFit Games Open 13.4:

RX Standards:
– C&J: Barbell begins on the ground. Touch and go is permitted. No bouncing.
– Bar must make contact with the shoulders (lift is in two distinct phases), the clean, and then the jerk. Snatching is not permitted.
– You may press, push press, split or push jerk off the shoulders. Elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
– If a jerk is missed but brought back to the front rack, you may re-attempt the jerk from there without taking the bar back to the floor.

– T2B: full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time.
– The feet must stay inside the hands. (No T2b with narrow grip and feet outside)
– Arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Fun Open WOD today! Nothing like a ladder to test your endurance and technique. Get your scores in if you completed 13.4 today. Make-ups are 6:30pm Friday or Noon on Saturday. Plan accordingly!

Workout 13.4 Live Announcement at CrossFit TNT.

CrossFit Games Open 13.4 workout instructions – [video]

Sam Briggs Does 13.4 – 116 Reps

Poetry in motion. This slow motion video captures the power of snatching a barbell: “Chad Vaughn, 285 pound Snatch” – video [wmv] [mov] [HD mov]

A very disappointing development: Thorisdottir Sidelined by Back Injury: games.crossfit.com

Zoe leads Don through some mobility:

Max Snatch

Strength WOD:

1RM
Snatch

Checkout WOD:

Perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row (Calories)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each round and total for final score as Total Reps.

Results

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Quote of the day: “Do what you can, with what you have, where you are.” ~ Theodore Roosevelt

I love seeing the results and the letters “PR” next to people’s numbers.

This Friday will be a combo birthday WOD. Come celebrate!

Tomorrow’s WOD is Open 13.4.

Watch the Workout 13.4 Live Announcement on the CrossFit Games site This WOD announcement was the best yet with a cool matchup between Speal and Graham.

Click here to see the workout description.

Click here to watch Julie Foucher demo a video submission for Open Workout 13.4.

Click here to read the article.

Complete as many reps as possible in 7 minutes following the rep scheme below:

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– HOOK Grip the Clean and Jerks! The T2B will be a grip issue very quickly.
– Have fun and push your fellow athletes!

"Ryan"

5 Rounds for Time:

7 Muscle-Ups
21 Burpees

Results

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Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008. RIP.

Why the Burgener Warm-up? Who is he? Why the snatch and clean? Read: Olympic Caliber by theboxmag.com

CrossFit Games Update: March 26, 2013 – [video]

The bottom and the top of a Muscle-up have one thing in common: Full extension of the arms and elbows.

Three Weeks Down

5 Rounds for time:

400m Run
12 Deadlifts (205#/145#)
9 Handstand Push-ups

Results

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Quote of the day: “The Power Snatch is half the movement. It gives someone with a shitty pull and a shitty finish, the ability to continue to be shitty at Snatching, while moving a relatively heavy load to overhead with the shittiest, most useless possible technique. It allows under-developed lifters to feel good about themselves, while remaining under-developed, and only practicing the pulling portion of the lift. My best lifters—at the Snatch—look the exact same with an empty barbell as they do with 150kg. The Power Snatch is good for de-loading, or practicing the pull, but it should never be a lifters default choice.” – Glenn Pendlay

(Power cleans and Power Snatches are still awesome though)

Well written post and something I bet most can relate to: 13.3: Lessons Learned by CrossFit 204

Two days until 13.4 is announced.The next Live Open Announcement will feature a head-to-head battle between 2010 CrossFit Games champion Graham Holmberg and six-time Games competitor Chris Spealler right after Open Workout 13.4 is announced from CrossFit TNT in St. Charles, Mo.

Week Three In the Books: games.crossfit.com

“There’s No Stopping Her” with Jacqui Pierce, CrossFit Journal video [wmv] [mov] [HD mov]

Notes:

CF Games Open make-up time on Saturday for those doing the Open is moved to 12pm (from 11am).This will allow for the Advnaced RX class to not have to wait for Open make-ups as well as allow for lining up judges. Thursday is still the main day of classes to complete the Open WOD with Friday 6pm and Saturday 12pm as the make-up times.

Masters Rules clarification:

Masters athletes only compete, as Masters, globally. They do not compete with each other Regionally.

While the Leaderboard does sort Masters athletes by Region, these Regional rankings do NOT affect the Masters competition. Masters competitors qualify for the CrossFit Games directly through the Open. For each Masters age division, the top 20 athletes globally from the Open will be invited to the CrossFit Games. Masters athletes do not compete at Regionals.

#notimpressed

Main Class:

In teams of 2 complete 50-40-30 reps of each of:

Power Cleans (145#/100#)
Ring Push-ups

* One partner must run 200m while one works
** Alternate work on PC and Ring PU after each run (one is always running while one is working)

Advanced RX Class:

Strength WOD:

EMOM for 7 minutes:
2 Power Clean and Push Jerk

Conditioning:

For time:

400m Run
21 Power Cleans (155#/105#)
21 Ring Dips
400m Run
15 Power Cleans
15 Ring Dips
400m Run
9 Power Cleans
9 Ring Dips

Results

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View this photo Open 13.3 Results

A few of you still need to submit your scores for 13.3. Get them in before Sunday 5pm to stay in the Open! Don’t make me have to find you on our day off.

With 2 weeks left in the Open we are going to change the make-up time on Saturday for those doing the Open to move to 12pm (from 11am).This will allow for the Advnaced RX class to not have to wait for Open make-ups as well as allow for lining up judges. Thursday is still the main day of classes to complete the Open WOD with Friday 6pm and now Saturday 12pm as the make-up times.

We made the main site today (see link)! Everyone is impressed except Meghann.

Here’s the version I didn’t submit:

Nutrition:

“It’s the Sugar, Folks” by Mark Bittman, New York Times

CF Games:

Leaderboarding in the Central East

Danielle Sidell’s Score Removed

Active Recovery

Strength WOD:

EMOM for 10 minutes complete:
3 Power Snatch @ 70% 1RM

Conditioning WOD:

21-15-9 reps of each for time:

Deadlift (225#/155#)
Push-ups
Toes-to-bar

Results

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View this photo (Open 13.3 Results)

Karen is a b*tch. After 13.3 the quads simply said “no squats” and definitely no wall balls for awhile. Today was a power hour with minimal squatting but enough to get things moving. For those who came in I have no doubt you are much better off than having not done something to get loose. Foam roll those legs! And don’t forget to submit your scores!

“Getting Better at the Muscle-Up” with Russell Berger, CrossFit Journalvideo [wmv] [mov] [HD mov]

Derek demonstrating how everyone felt after 13.3 (pic by Lindsay):

"12.4"

or CrossFit Games Open 13.3

Complete As Many Rounds and Reps As Possible in 12 minutes of:
150 Wall balls (20#/14# to 10’/9′)
90 Double-unders
30 Muscle-ups

Results

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View this photo (Open 13.3 Results)

Lots of PR’s today! A bunch of you have PR’d with more wall balls, DU’s and MU’s than last year. For those who haven’t done 13.3 yet you have tomorrow at 6pm or Saturday at 11am.

In the heated SRCF Open battle between Jeremy and Josh (who were tied at 1 win apiece going into 13.3) it appears that Jeremy is now winning after today’s results. He really wanted to share this with everyone.

13.3 RX Standards:
– Wall ball: No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps.
– Double-unders must be successful, snags and attempts do not count.
– Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out.

Special tiebreak method:
Attention judges: For Open competitors only, at the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Read and watch: An Inspiration: Cleuton Nunes on 13.2

Attention:

We intended to program the Maltz Challenge for tomorrow as the WOD but we will push this out to a sunny day next week due to a) cold, wet snowy conditions and b) destroyed quads from 13.3. Stay tuned! We WILL do this!

Row, Jump, Swing

4 Rounds for time:

250m Row
15 Box Jumps (30″/24″)
20 Kettlebell Swings (70#/53#)

Results

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Happy birthday Mr. McDreamy:

Tomorrow’s Open WOD.

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

RX Standards:
– Wall ball: No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps.
– Double-unders must be successful, snags and attempts do not count.
– Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– If you finish in under 12 min. but do not have a MU then do max reps MU progressions or MU “Kip-ups” in remaining time.
– Have fun and push your fellow athletes! If you did this last year (Open WOD 12.4) then go for a PR.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]