CF Games – Page 131 – SNORIDGE CROSSFIT

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

Overhead

Strength WOD:

3-3-3-3-3
Push Press

Conditioning WOD:

3 Rounds for time of:

15 Kettlebell Swings (70#/53#)
15 Push Press (115#/85#)
400m Run

Results

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The 7pm class is the new 5. PR tonight!

Stay tuned for the 4th of July holiday class schedule. We will post here when it is finalized.

Things to read:

Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma breakingmuscle.com

Good read from some friends of ours who own an affiliate in California: So you wanna join CrossFit Centurion, eh?!
crossfitcenturion.wordpress.com

CF Games:

Annie Thorisdottir Won’t Compete in the 2013 Games

"Two-fer"

Skills WOD:

10 Minutes to Practice:
Muscle-ups progression/practice

Or complete a single max effort of Strict Muscle-ups or 2 minutes max reps Muscle-ups

Conditioning WOD:

3 Rounds for time:

50 Double-Unders
25 Two-for -One Wall Balls (20#/14#)

Results

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Today one of the people that finished our June OnRamp told me how much she loved CrossFit and our gym. She said she has already been surprised at how much progress she has seen and that she was excited her husband was signed up. It made my day.

The 2 for 1 Wall Ball is an exercise in timing. It tests coordination, agility, accuracy, speed, strength, stamina, etc. Basically it punishes you and if you aren’t careful can beat the snot out of you with a wall ball to the face. The main scale that was used today was using a lighter wall ball to throw higher and then air squat quickly to wait for it to return, or simply throwing a standard wall ball once to a higher target.

2013 Games Venue Tour

Two Teams Disqualified From 2013 Games

2013 CF Games Regional Event 6

Main Class:

As a Team of 2, Complete for time:

150 Double-Unders
50 Handstand Push-ups
60 Toes-to-Bar
70 Shoulder to Overhead (115#/75#)
80 Standing Barbell Lunges (115#/75#)

* Split reps evenly for each exercise but alternate work with your partner

** Barbell lunges are alternating in place; 1 lunge = 1 rep

Advanced RX Class:

“2013 CrossFit Games Regional Event 6“

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to Overhead (160#/100#)
90 ft. Front Rack Walking lunge with Barbell (160#/100#)

Results

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Events:

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” only with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Every dollar helps.

Central East Regional Live Footage: Men’s and Women’s Event 6

“The Muscle-Up: Persistence in Failure” at the Europe Regional – [video]

Darrick Bourgeois’s muscle-up – [ipod] [mov]

Throwback AMRAP

Strength WOD:

1-1-1-1-1
High Hang Snatch (full) Rest 60 sec between lifts

Conditioning WOD:

As Many Rounds As Possible in 7 Minutes of:

10 Overhead Squats (135#/95#)
10 Hand Release Push-ups

Results

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The High Hang Snatch focuses on speed under the bar from the top of the 2nd pull into the 3rd pull under the bar. It emphasizes a fast and powerful triple extension with a full finish of the shoulders and arms in the 2nd pull. The “high hang” position we prefer to teach is a dip with vertical hips and extremely shallow knee bend and fast dip followed by full extension and finish. Dropping down fast into a solid snatch position is key to avoid trying to “ride the barbell” down. (Watch the second rep in this video)

The conditioning WOD today paired a heavy OHS with hand release push-ups, which helped to fatigue the shoulders going into the squats. The goal was to use a weight for the OHS that allowed you to do sets of 10 or 2 sets each round. Watch Froning and Holmberg go head to head in this workout from a throwdown back in 2010.

2010 Rogue VS Again Faster Tahoe Throwdown: Event 2: 7 Min AMRAP of OHS and Push-ups “Froning Calls Out Holmberg”

Event 2 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]

Thrusters Suck

Skills WOD:

3 Rounds of Max Reps Strict Pull-ups

* 3 minutes rest between rounds

Conditioning WOD:

5 Rounds for time:

21 Thrusters (75#/55#)
21 Double-Unders

Results

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It’s weird to me that people ask for professional worker-outer’s autographs. Then again I always thought it was weird to ask for any sports athletes autographs. “Rich Froning: Getting Recognized” – [video]

CrossFit Moves Into the Mainstream Without Spending On Ads video.foxnews.com

Paleo/Whole30 Shopping Lists:Autoimmune, FODMAP, and Low-Histamine whole9life.com

This one is missing the photo-bomb:

We have a couple new shirts coming our way. Stay tuned and they should be here around the end of the first week of July.