Beyond the Whiteboard – Page 469

Snatch Pull 3-3-3-3 & Randy

Snatch Pull 3-3-3-3

* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)

“Randy”

For time:
75 Power Snatches (75#/55#)

2015 Regional Event 1 Hero WOD “Randy”:

“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” ~ CrossFit.com

BTWB

Today is officially SnoRidge CrossFit’s 6th birthday! Our baby has grown from just a 3 car garage to a converted office space to two big warehouses over the years. We couldn’t have done it without the support of all of the SRCF coaches, friends and family. Happy birthday to us!

Here is one of the first posts from our garage days on our website where I listed our WOD. After 5 years we are still posting the workout daily.

Happy 100th WOD to both Chris and Mike! So glad you both stuck with this!

CrossFit Games:

Today we programmed the first Regional Individual Event. We will do some of the other Regional workouts over the next few weeks (some not all).

How to Watch Regionals

With Regionals beginning this Friday (South and Atlantic Regions) here is an in-depth video explaining the CrossFit Games drug testing program and also the unfortunate disqualification of last year’s men’s 16th place finisher Richard Bohlken.

Update Studio Special Report: Richard Bohlken

Results

Results cont

Snatch Pull 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)

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Back Squat 3-3-3 & Chipper: Presses and Squats

Back Squat 3-3-3

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Chipper: Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerk, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerks (115#/75#)
35 Back Squats (115#/75#)

BTWB

Photo by Rob W.

A pretty fair interview with the founder of CF aired on 60 Minutes last night. There are also some additional shorter video clips that were edited from the broadcast interview on the link below.

“Sharyn Alfonsi profiles Greg Glassman, a brash, former gymnast who created the CrossFit workout, now the basis for a chain of gyms that has become the largest in history.”

King of CrossFit: 60 Minutes Interview with Coach Greg Glassman

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

* Full clean

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“2012 CF Games Chipper“

For time:
10 Overhead Squats (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thrusters (135#/95#)
10 Power Cleans (205#/125#)
10 Toes To Bars
10 Burpee Muscle Ups
10 Toes To Bars
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats

* Change weight for OHS and thrusters. 2nd Bar for PC.

BTWB

Photo by Rob W.

This 2012 CF Games Chipper was one of my favorite events to watch. The race was close until Froning decided to just move ahead and watch everyone on the Jumbotron while doing fat bar thrusters.

2012 CrossFit Games – Chipper: Men, Heat 3

CrossFit Games Update: May 8, 2015

If you haven’t yet signed up for the PaleoNick Cooking seminar or nutrition lecture in June then do it quick! We are down to 6 spots remaining for the seminar (there are plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight

Team WOD:

AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, Air Squats

Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

BTWB

Congrats to TaylorSue on her 100th WOD! Go team!

Results

Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Full clean

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EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

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Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run

For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m

* Scale: BPU to Burpee Jumping Pull-up off box.

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The Evolution of the Regional Athlete

Photo by Rob W.

Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.

Results

Results cont

21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

21-15-9: Deadlifts and 800m

21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m

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Checkout:

3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min

* Scale strict T2B to strict L sit raise (legs out) or a strict K2W

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Photo by Rob W. (Deadlift photo)

Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.

With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.

Individual Regional Events Announced

Team Regional Events Announced

CrossFit Games Update: May 7, 2015

CrossFit Games Update: May 6, 2015

Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!