CF Games – Page 130 – SNORIDGE CROSSFIT

Counting Up

For time:

25 Handstand Push-ups
50 Toes-to-Bar
800m Run
75 Push Press (75#/55#)
150 Double Unders

Results

Want to know the first WOD for the Games? You can get a partial clue here. Heavy overhead squats and running are on tap.

First 2013 Event Announcement From The StubHub Center – [video]

One of my best personal memories of CrossFit is being able to say I competed against Chris Spealler. Granted it was no competition but being in the same Regional in 2009 with him was a pretty damn cool memory. This year marks the first CrossFit Games he won’t be competing in.

“Speal’s First Year Out” – [video]

Speal warming up back in 2009 at the Puyallup Fairgrounds:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29). Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Skills WOD:

3 Rounds not for time of:

50 ft. Handstand Walk
30 Sec. L Sit (Rings)
2 Rope Climbs (practice 15′, 20′, or Legless)

As Many Rounds As Possible in 12 Minutes of:

100 ft. Overhead Barbell Carry (155#/105#)
5 Muscle-Ups
20 Kettlebell Swings (70#/53#)

Results

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Mikko Salo, 2009 Games champ and one of my favorite CrossFitters returns to the Games this year. This guy embodies CrossFit and some of the best aspects of the community. I know of no other Regional athlete that while competing in their Regional also stuck around each day to help the equipment crew prep the rigs and layout for the next day’s workouts.

I like the quote at the end of the video that shows his perspective on CrossFit, the Games and where it fits into his everyday life. In his broken English he says:

“Real life is somewhere else. This is just grown people playing. Playing around. You shouldn’t take too serious about this. It’s a great way of life and a great sport but still there are real stuff also in the world.”

“A Champion Returns” with Mikko Salo – [video]

“I promise if I make the Games then I will learn to butterfly (pull-up).” ~ Mikko Salo on finally addressing a big weakness.

Class Schedule Update:

During the CrossFit Games (25-29 July) we will have a modified class schedule as the we travel down for our annual Games-cation. Coach Moe will be running several classes a day but not all classes will be available during those days. Stay tuned as we announce the schedule soon.

Chad Mackay Does 14 Touch and Go Snatches at 185

Legless Rope Climb:

EMOM = Fun Friday

Strength WOD:

EMOM for 6 Minutes Complete:
2 Snatch (full) @ 70%

* Touch and Go

Conditioning WOD:

3 Rounds for time:

10 Snatch (full) (115#/75#)
50 Double Unders

Results

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EMOM, one of my favorite methods of strength, technique and work capacity training. What does this strength workout format benefit? Read: EMOM (Every Minute On the Minute): A Formula For Volume and Skill Development

I was planning to write up some key performance points to the snatch but then found this sequence from hookgrip that shows the key points to the snatch.

Note in the first two pictures of the sequence how far over the bar he stays with his chest while keeping his shins vertical and back angle the same, then in the next three pictures he keeps the bar in contact while maximizing the “finish” and extension of the hips and knees to pull under and receive the bar. In all of this pics you can also see the knees “out” or externally rotated.

20 year-old Karen Martirosian from Russia snatching 180kg or 396 lbs:

Notes:

Kendrick Farris of Team USA Weightlifting earned a bronze medal today at the World University Games. At a bodyweight of 206# he set a PR on his snatch at 354# and shattered a 14 year old American record on the C&J with a 464# lift! Badass!

CrossFit Games Update Show: July 12, 2013 – [video]

Late Night Class PR

Complete As Many Rounds As Possible (AMRAP) in 17 minutes of:

6 Deadlifts (205#/145#)
9 Up and Over Box Jumps (24″/20″)
200m Run

Results

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7pm Class is the new 5pm! World Record with what felt like 100 people hitting the gym for the late class.

Plus congrats to Lindsay on WOD #400, Bill on #250, Elliott on #100 and Amy N. for her 1st pistol!

SRCF Flag shirts are in. If you pre-ordered then pick yours up. Extras will be available for sale after all pre-orders are handed out or set aside.

“The Fate of Marcus Hendren” video by Dave Leys – [video]

“Poor Diet Sinks U.S. in Health Rankings” by Andrea Cecil, CrossFit Journal article [pdf]

7pm Class World Record Pic (Animal Pose):

Outtake #1 (I missed the “GQ smile” memo):

Outtake #2 (Dustin was very excited after the WOD):

Throw and Go

Skills WOD:

10 Minutes:
Pull-ups

(Progression/practice: Choose Strict, Kip, Weighted, Chest-to-Bar, etc.)

Conditioning WOD:

4 Rounds for time:

20 Two-for-One Wall Balls (20#/14#)
20 AbMat Sit-ups
15 Hand Release Push-ups
400m Run

Results

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Quote of the day: “In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.” ~ Chris Spealler

Pretty inspiring. One year removed from cervical cancer and surgery Ashley Carriveau placed 2nd in the NorCal region and is going to the Games: “The Brave” with Ashley Carriveau – [video]

"Moore"

Strength WOD:

2RM
Power Clean

* Touch and Go

Conditioning WOD:

“Moore“

Complete As Many Reps As Possible in 20 minutes of:
Rope Climb, 1 ascent (15’/12′)
Run 400 meters
Max rep Handstand push-up

Score number of handstand push-ups completed for each round and total HSPU

Results

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“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.” ~ CrossFit.com

Charity pregnant and power cleaning:

Today we had a couple friends (Jeff and Charity Vale who own CrossFit Snohomish) drop in for the 11:30 class. It was great to workout with two solid CrossFit affiliate owners, community members and awesome athletes.

Trivia Question: Of the CrossFit Games that Annie Thorisdottir competed in (2009, 2010, 2011, and 2012) who are the only women to get on the podium ahead of her?

Answer: Kristan Clever (2010 – 1st), Tanya Wagner (2009 – 1st), Carey Kepler (2009 – 3rd), and Charity Vale (who finished 2nd overall in the 2009 Games).

Notes:

4th of July classes (Thursday):

9:30 class
10:30 class
All other class times cancelled that day (rest of weekend are normal hours)

Have a happy and safe Independence Day! TEAM AMERICA!

CrossFit Games:

CrossFit Sweetens the Pot for the 2013 Reebok CrossFit Games

games.crossfit.com

A Day Late…

Strength WOD:

3-2-1-1-1
Snatch

* 18 Minutes to work up to 3 heavy singles

Conditioning WOD:

7 Rounds for time of:

12 Med Ball Cleans (20#/14#)
10 Overhead Squats (75#/55#)

Results

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Sorry for the late post. Late night interweb surfing / blog posting turned into ni-night time.

First and foremost, congrats to Team DeBob (Debra and Rob W.) for placing 6th out of 11 teams at the Jet City Tango Throwdown this past weekend. After a scoring mix-up was corrected they were notified of their increased awesomeness with a better than previously reported finish. Great job using your fitness guys!

Second, see below for the 4th of July Schedule tomorrow:

4th of July classes (Thursday):

9:30 class
10:30 class
All other class times cancelled that day (rest of weekend are normal hours)

Third, read yesterday’s post to see details on swimming with Lindsay the next two Sunday’s. (* Water Wings not included)

Interview: Chris Spealler On Missing Out On The Games therxreview.com

Individualized Programming vs Group Programming spencergarnold.wordpress.com

Hot In Herre

3 Rounds for time:

400m Run
20 Pull-ups
15 Front Squats (115#/75#)
20 Toes-to-Bar
15 Power Cleans (115#/75#)

Results

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Schedule:

(From Michelle – I could not have said this any better)

4th of July Schedule (Thursday):

9:30 class
10:30 class

Then, 1 Round, not for time, not at the box:
Remember why we celebrate. Fly the flag. Toast those that protect our freedom and those that pay the ultimate sacrifice. Celebrate with your family and friends. Eat, drink, and be merry. Don’t forget to have some S’Mores (try them with Reese’s PB cups. Delish.)

All other classes this week are on our regular schedule.

Events:

Come beat the heat the next two weekends with a Sunday Swim WOD led by Lindsay (Swimmer Extraordinaire):

From Lindsay: “If anyone wants to work on some swimming skills and drills, I will be available at Meyedenbauer beach park for the next two Sundays (7/7 & 7/14) at 9:45am to do some group work. The park is kid and dog friendly. I believe dogs need to be leashed (not sure about the children though…kidding!) My main objective would be to work on treading water, freestyle (front crawl) stroke and breathing. We’ll do some dry land work, then hop in to splash around. 30-45 minutes total. Then, if you’re feelin’ it, we will do a swim WOD after.

For the purpose of these sessions, note:
1. I will not be teaching people HOW to swim. I will be teaching you how to swim more efficiently. Please use your best judgement and participate only if you are confident that you will not immediately drown. (That said, if anyone would like to learn how to swim, we can have that conversation privately.)

2. This is a lake beach. You will not be able to see the bottom. You might encounter the occasional weed and/or stick during your swim. Please arrive willing to put your face in the water and keep it there for 5 seconds at a time.

3. Some of the work in the water will take place where you can’t touch the bottom. There is a large dock with ladders and lane ropes with buoys to grab on to. This means that everything that we do can be “scaled”.

4. There is no lifeguard on duty. So if you let your kids swim/run/play while you swim with our group, that’s on you.

Now that I’ve sufficiently freaked the bajeezus out of you…I think this will be really fun!!! If nothing else, it’s a great way to enjoy the summer weather, get a good workout, learn some new skills and stay cool!”

From the Olympics to the CrossFit Games games.crossfit.com

Summer's Comin'

Main Class:

As a Team of 2, Complete for time:

50 Power Snatches (115#/75#)
60 Pull-ups
70 Overhead Squats (95#/65#)
80 Burpees

* Split reps with your partner for each exercise; drop weight as you go

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes complete:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (Complex)

As Many Rounds As Possible in 12 Minutes of:

3 Power Snatches (135#/95#)
6 Box Jumps (24″/20″)
50m Run

Results

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Debra and Rob W. competed today at Jet City as a team in the Jet City Tango Throwdown. They are henceforth known as Team DeBob. They took 2nd in one of the four events by going max rep pistol crazy!

Dan Bailey Visits CrossFit HQ: Part 1 – [video]

Dan Bailey Visits CrossFit HQ: Part 2 – [video]

Podium Dreams: Scott Panchik games.crossfit.com