Month: May 2014

Strength WOD:

5-5-5
Deadlift

Conditioning:

For time:

10 Deadlift (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders 
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″) 
20 Pull-ups 
10 Deadlift (275#/185#)

Optional Skill Work:

Ring Dip practice post WOD

Results

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Next Monday on May 26th, we will be hosting the annual Murph Challenge 2014. This year we are programming the Hero WOD “Murph” for Memorial Day.

As Monday is a holiday we will run a reduced class schedule. We will have 0830, 0930, and 1030 classes. No PM classes! We will post sign ups in the gym on the whiteboard.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.

** Half Murph is strongly encouraged for your first time. (all distance/reps cut in half)

We are also thinking about having a potluck BBQ lunch on Monday after the WOD if there is enough interest. Stay tuned for more info.

Remaining Regionals:

Weekend 3: May 23-25, 2014

Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)

Weekend 4: May 30-June 1, 2014
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)

Julie Foucher: Medical Training – [video]

Sub-3 Minutes with CrossFit Fort Vancouver

5/16 Friday:

“Jerry Relay”

In Teams of 2, Complete the following for time:

4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate) 
4 rounds, each partner alternating rows:
250m Row per partner (tag up and alternate) 
4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate) 

* Both athletes alternate sprints and rows and complete 1600m running and 1000m rowing each
** Share one rower per team

Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.  

Results

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5/17 Saturday:

In Teams of 2, Complete the following for time:

150 Wall Balls (20#/14#)
100 Push-ups
75 Toes-to-bars
50 Ring Dips

* Alternate work with your partner. Split reps as you see fit.

Results

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Congrats to Mark who finished 34th in this weekend’s Northwest Regional! He hit some PR’s and had a strong three days competing against the fittest men in our five state Region for his 4th consecutive time. It was a great weekend with a huge turnout of Team SRCF that came to cheer him on each day and take in all the action. Seeing Mark compete and the strength of the SnoRidge community on display all three days made us proud!

Watch archived coverage from Regional Week 2

Strength WOD:

1-1-1-1-1
Clean and Jerk

Conditioning:

“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.

Optional Conditioning:

200m Max Effort Run

Results

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Frank is so bright Don had to keep his eyes closed for the entire class:

After working up to a 1 rep max clean and jerk the Open WOD became a bit more challenging to try and PR from a year ago. Still a great workout, but the intensity of the Open and hitting it fresh certainly makes a big difference. Congrats to all who hit PR’s on their 1RM!

What does it take to be a Games athlete (besides being a damn good CrossFitter)? A lot of discipline, amazing recovery, pure athleticism, and basically a lot of time spent working out.

All Day With Chad Mackay – [video]

Regionals:

The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.

Class Schedule:

• Friday May 16:
• NO AM Classes! 0830/0930 and 1130 are cancelled!
• 5pm and 6pm classes will run on normal schedule
• Saturday May 17:
• 0830 OnRamp and 0930 Main class will run on normal schedule
• NO 1045 Advanced Class!

Strength WOD:

3-3-3-1-1-1
Back Squat

Conditioning:

3 Rounds for time:

600m Run
15 Back Squats (135#/95#) 
15 Pull-ups

* Clean barbell from floor

Results

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Several PR’s and near PR’s for back squats today! Managing the jumps from the triples to the singles was a learning point for many. Sometimes we don’t just do progressively heavier singles to a max and knowing how heavy you can do three before going to singles is great strength training.

Regional Preview 2014: Week 2 – [video]

Regionals:

The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.

Class Schedule:

• Friday May 16:
• NO AM Classes! 0830/0930 and 1130 are cancelled!
• 5pm and 6pm classes will run on normal schedule
• Saturday May 17:
• 0830 OnRamp and 0930 Main class will run on normal schedule
• NO 1045 Advanced Class!

Main Class:

In teams of 2 complete AMRAP in 15 minutes of:

50m Sprint
1 Rope Climb (15ft.)
3 Hang Power Snatches (115#/75#)

* Alternate each full round with your partner. One bar per team.

Advanced RX Class:

Strength WOD:

2014 Regional Event 1

1RM Hang Snatch (Squat)

Conditioning WOD:

10 Rounds for time of:
1 Legless 15 ft. Rope Climb
200ft. Run

* 2014 Regional Event 5 is 14 ft. climbs

Checkout WOD:

5 Rounds NOT for time of:
10 Good Mornings (45#/33#)
10 Toes-to-bar 

Results

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“On belay” is the first climbing command used by a climbing team at the base of a route or wall or pitch higher up the cliff. This command tells the climber that the belayer (or spotter) is ready to belay or anchor them with the rope.

For Saturday’s climbers there were no belayers. If you can’t demonstrate a foot lock then no climbs until you practice and get one. Scaling the height of the climb is the first step after getting a solid foot lock so you can feel comfortable finding your feet below you while not worrying about climbing too high.  Supine climbs are the normal rope climb beginner scale as this builds hand over hand pulling strength and coordination.

Over this past week and this coming week we will continue to program Regional WOD’s or variations of them. It makes it so much more fun to watch Regionals and appreciate the work capacity of all the athletes when you can relate to a specific workout or combination.

Watch archived coverage from Regional Week 1