March 2013 – Page 2 – SNORIDGE CROSSFIT

Just Pop Up!

Skills WOD:

10 minutes Muscle-up practice

Conditioning WOD:

21-15-9 reps of each for time:

Front Squats (95#/65#)
Burpees
Chest-to-bar Pull-ups

Results

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Yay Burpees:

“The Kipping Muscle-Up” with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Yesterday this video was posted on the CrossFit Journal and seeing the progression using the kip-up with the rings was perfect timing for today as I had programmed muscle-up practice for the week. Having never tried a kip-up as part of the MU progression on the rings (I have seen the kip-up for teaching kipping pull-ups), we were anxious to try this today.

Verdict: It works very well. Two people today got their 1st (and then 2nd, 3rd etc.) muscle-ups after practicing kip-ups supine on the floor, then kip-ups from a supine position under a pair of rings on the cage to a dip position, then finally over to the rings. Congrats to Justin and Evan for achieving a big milestone with their first muscle-ups! Both of them already had a ring dip, strict pull-up and could hold a dip support and lockout position on the rings. They also have been practicing MU progressions from the floor and kipping swings on the rings (both false and no false grip). Today the pieces all fell together for them.

Several others (guys AND girls) who already had muscle-ups also improved their kip, hip extension and turnover after drilling this several times and got “over” quicker. Keep practicing this and don’t abandon the floor drill with the kip-up. Use it as movement prep for muscle-ups to get the neuromuscular system primed and ready, and improve your proprioception and kinesthetic awareness.

If all else fails “just pop up”!

Justin locks out his first muscle-up:

CF Games ExerciseCenter:

“CrossFit Games Update: March 19, 2013” – [video]

Tomorrow at 5pm PST we will learn what Open WOD 13.3 has in store for us! 2010 Games Champion Kristan Clever vs. 2012 third-place-finisher Talayana Fortunato.

http://games.crossfit.com/

No Rep

Strength WOD:

3/2/2/1/1/1/1/1
Clean & Jerk

Skills WOD:

5 Minutes each of Handstand Push-Up Practice and Ring Dip Practice

Results

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Push and Split:

“The King of Lifts” by Donny Shankle, CrossFit Journal article [pdf]

CF Games:

Cheaters never win. (Unless you’re Lance Armstrong, Roger Clemens, Barry Bonds, Mark McGwire…) Glad to see CFHQ held true on their promise before the Open to make an example of anyone or any affiliate found cheating. No Rep to the supposed worldwide “winner” of 13.2 and the affiliate he belongs to! Turns out they are both just big losers.

“Golden Workout Rejected” games.crossfit.com

I put this on our Facebook page but I wanted to say it again. Thank you to all of you for putting forth not only the hard ass effort each Open WOD, but also doing your best to personally uphold the standards as they are written and make it easier for those of us judging. Keep training hard and training right!

Notes:

This is one of our rules too. I love how CrossFit One World deals with it.

CrossFit One World: DAMAGED GOODS!!!

Remember: No dropping empty barbells, no empty bars on the pavement, no dropping kettlebells, and no dropping bars loaded only with 10# bumper plates on them from overhead. These are some of our rules that guarantee the quickest way to a whole lot of burpees. Take care of the equipment so it can take care of you!

Man Maker

Main Class:

As a Team of 2 complete for time:

30 Broad Jumps (6 ft. alternate jumps with partner)
40 Dumbbell Man Makers (35#/20#)
50 Toes-to-Bar
60 Up and Over Box Jumps (24″/20″)
70 Dumbbell Squat Snatch (35#/20# alternating arms)
80 Overhead Walking Lunge (45#/25# plate)
100 Double Unders
200m Run (as a team)

* Alternate broad jump reps with partner, must clear 6′ distance (multiple jumps are okay)
** Break up all remaining exercises/reps as needed

Advanced RX Class:

Skills WOD:

10 Minutes Muscle Up Practice

Strength WOD:

8 minutes:
Work up to a heavy Snatch

Conditioning:

7 Rounds for time:

35 Double Unders
1 Snatch (Choose Load; 1 attempt, do not count misses)

Rest 2 min. after WOD, then complete max reps of Muscle-ups in 1 minute.

Results

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Open 13.2 Final Results
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Sam Briggs completes 382 reps on Open WOD 13.2. Currently 2nd place in the world [video]

Submit your scores NLT 5pm Sunday or you are out of the Open:

Below Parallel

Strength WOD:

Every Minute On the Minute for 10 Minutes:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Conditioning WOD:

For Time:

800m Run
75 Wall Balls (20#/14#)
800m Run

Results

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Squat, then throw:

In the bottom of the clean or front squat, focus on staying tight with an upright torso, knees out and tight lumbar curve/glutes. Do not allow yourself to bottom out (too deep of a squat with a relaxed position where the hips tucks under) or tip forward with the bar. Keep those elbows up and the hands on the outside of the shoulders to not allow your upper back/thoracic spine to round.

Notes:

Last chance to make-up Open WOD 13.2 is tomorrow at 11am for those competing.

Don’t forget to post your Open score for those who went on Thursday or Friday night. I’ll post the updated results tomorrow but if you know your score, please login and submit it so I can validate. I do not want to chase people down every weekend to get their score in on time.

The community around each Open WOD has been awesome, and tonight Spencer even brought his own cheering section. I think I would do better if I had this every single time I work out.

LaBawesome Attitude games.crossfit.com

To Redo or Not To Redo games.crossfit.com

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box jumps (24″/20″)

Results

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Steppin’ to the Oldies:

Attention competitors: Post rounds/reps completed to the CrossFit Games Open website.

For those who went today do not forget to post your scores! I need to validate them so do it now. 3-2-1 Go!

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Standards:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

Anticipation

3 Rounds For Time:

400m Run
20 Deadlifts (185#/135#)
15 Lateral Over-the-Bar Burpee

Results

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I waited all day for this?! Simple, basic, and lightweight but nonetheless evil. Here is the 411 for tomorrow’s burner of a WOD. Please read and be prepared for Open WOD 13.2.

BTW I programmed moderate load deadlifts today thinking we would either see squatting or a power clean with some sort of overhead work and either box jump or double-unders. Go figure that the one I get wrong happens to be the deadlift.

General Open Guidelines:

Each Thursday we will run the Open WOD for all classes.
All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
Friday make-up at 6pm and Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. Please let us know in advance. If you have a special circumstance for a different day you must ask. We will do our best. No make-ups for non-competing people.
Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Scaling:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Have fun. Go hard. Cheer for each other. Make a sweat angel.

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

SRCF CF Games 2013 Open Leaderboard

Overdone

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

2 Minute Challenge Pt.1:

As Many Reps As Possible in 2 Min.
Hand Release Push-ups

* With a running clock then immediately complete

2 Minute Challenge Pt.2:

As Many Reps As Possible in 2 Min.
Double-Unders

Results

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Quote of the day (yesterday): “This is tiring.” ~ Trapper during the WOD

One of our very own kills it on the slopes. Go Anna and keep dominating! We are proud of ya!

Snoqualmie Teen Captures Junior National Ski Championship Title! livingsnoqualmie.com

CrossFit Games 2013:

This show is a bad car accident, the hosts are in need of the jaws of life and I’m just a rubbernecker: “CrossFit Games Update: March 12, 2013” – [video]

Coach Winchester on “Redos”

Manic Monday

Skills WOD:

10 minutes Pull-up or Muscle-up practice

Conditioning WOD:

7 Rounds For Time:

10 Pull-ups
12 Weighted Alternating Static Lunges (35#/25# DB’s or KB’s)
20 AbMat Sit-ups

Results

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I’ve got a fever. And the only prescription is more muscle-ups! The skill work is helping as several of you are getting better at technique, kip, false grip and dips. Keep practicing regularly, these are a different animal when combined with a barbell or other exercise.

Only two days until we learn Open WOD 13.2. I am adding a make-up day to include Friday night for those competing who cannot make it on Thursday (primary day for all) or Saturday (Open make-up at 10:45am). That being said the make-up day is not intended to be for someone who just “feels like” waiting until Friday/Saturday. For competitors that want to go on Friday/Saturday or if you have a reason you can’t make it then you must contact me in advance so I know and can plan ahead for judges/logisitics.

Notes:

Reminder: We added a 4pm class every Monday/Wednesday so if that fits your schedule then you have another option to fit your workout in.

Meghann practicing her Muscle-up:

2013 CF Games Open:

Updated 13.2 Announcement Program

Week One In Review: North West

1st Muscle-Up!

Main Class:

Teams of 2 Complete As Many Rounds As Possible in 18 Minutes of:
5 Deadlifts (225#/155#)
7 Box Jumps (24″/20″)
100m Sprint

Partner up and go “head to head” at power cleans to complete the most reps after 3 rounds. Run fast so you can out-do your partner.

* Only one person working at a time, alternate after the sprint. (wait for your partner to return from the run to deadlift)

Advanced RX Class:

Skills WOD:

Muscle-up Practice for 10 minutes “or”
Max Reps MU in 4 minutes

Conditioning WOD:

5 Rounds for time:

400m Run
7 Deadlifts (275#/185#)
7 Box Jumps (30″/24″)

Results

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13.1 Results

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The 1st week of the Open comes to a close tomorrow and the anticipation will instantly begin for 13.2. While waiting for the next Open WOD announcement most CF’ers will start leaderboarding to see who is ranked where while combing the Facebooks and Interwebs for any poorly filmed iPhone clip of someone doing snatches and burpees to an insanely high number.

While you are doing that don’t forget to SUBMIT your score to the Games site no later than 5pm Sunday. Do NOT wait! Get your score in so you are not eliminated.

More importantly Saturday saw Debra get her first muscle-up to a ton of cheers! The practice and hard work paid off. The pictures speak for themselves. Now it’s time to get those dialed in and added to your arsenal.

“CrossFit Games Behind the Scenes: Saturday and Sunday” CrossFit Journal video [wmv] [mov] [HD mov]