CF Games – Page 132 – SNORIDGE CROSSFIT

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.

Shoulder the Load

Strength WOD:

3-3-3
Push Jerk (Clean from floor)

Conditioning WOD:

7 Rounds for time:

6 Shoulder-to-Overhead (135#/95#)
12 Box Jumps (24″/20″)

Results

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Click below for Coach Sean’s Anti-Results

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Register for Hope! CrossFit for Hope: Cures On July 6th we will host this workout to help raise funds for cures for catastrophic children’s illnesses.

Our next OnRamp begins on July 25th and is already full. August OnRamp is TBD based on the CF Games and our annual epication.

The CrossFit Games are Awesome games.crossfit.com

I agree. They are awesome. Since we first went to watch in Aromas in 2009 to each year after they just seem to get better somehow.

Two-for One

Strength WOD:

1-1-1-1-1
1 Clean (Full squat) + 1 Front Squat

Conditioning WOD:

For time:

1500m Row
Then 3 Rounds for time of:
20 Pistols (alternating legs)
25 Kettlebell Swings (53#/35#)

Results

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Happy birthday Mums (Michelle)! You hate squats and cleans, but like pistols and snatches. Since we just snatched, I figured three out of four isn’t too bad.

Ashley’s well timed photobomb makes the main site today! Dad is proud!

CrossFit – CrossFit Games Update Show: June 19, 2013

Five and Nine

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

5 Rounds for time:

9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar

Results

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Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.

Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013

Notes:

Attention CrossFit Dads and Daughters:

This Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

Mental Monday

2 Rounds for time:

75 Double-Unders
50 Overhead Squats (95#/65#)
25 Pull-ups

Results

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A workout like today’s makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme leaves you with nowhere to catch your breath or recover on a different movement, and only the decision to stand there and rest. More time to think about all those overhead squats and shaky legs. It would be interesting to see today’s times compared to this same amount of work but with 5 rounds of 30, 20, and 10 each.

Notes:

Attention CrossFit Dads and Daughters:

Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

2013 Reebok CrossFit Games Qualifiers: All the athletes and teams going to the Games are listed here.

A Mental Process for Returning to Exercise

"Nate"

Main Class:

In Teams of 2, complete the following AMRAP for 24 minutes:

3 Wall Climbs
5 Bumper Plate Ground to Overhead (45#/35#)
7 Box Jumps (24″/20″)
9 Wall Balls (20#/14#)

* While one partner runs 200m the other partner works. When runner comes back swap and partner picks up where the other partner left off.

Advanced RX Class:

Strength WOD:

5-5-5
Deadlift

“Nate”

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ RIP

Saturday was plenty of shoulders. Both the main class and the Adv RX class were long grinders.

The Regionals are now officially over. At the end of July all those individuals and teams and masters will move on to the CrossFit Games.

Live CrossFit Games Update Show: June 9, 2013

The Men of the Central East: Rich Froning wins the Central East (oh and the same 4 other dudes from last year are going back to the Games again)

Central East Regional Report: Some Are Silver, Some Are Gold

Rich Froning’s gym wins 1st in their region: CrossFit Mayhem Earns a Trip to the Games

Events:

Attention CrossFit Dads and Daughters:

Front Squat Friday

Strength WOD:

3/3/3/3/3
Front Squat

Conditioning WOD:

For Time:

12 Push Press (95#/65#)
10 Toes-to-Bar

Results

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Front or Back view, it’s still elbows and chest up. Below parallel and knees out.

Quote of the day: “We all had numbers that we were gonna probably get. Then we all had numbers we were hopefully, possibly gonna get. We ended up getting numbers a little bit less than we probably were gonna get.” CrossFit Explode, MidAtlantic Region

Yesterday in my lack of sleep, zombie like state and still suffering from the denial and shellshock of “Game of Thrones Episode 9” I forgot to mention that we have a new kick ass coach officially running the 6:30am class once a week. Lisa C. (who comes to us from the Lab in Seattle) is now coaching the Thursday 6:30am class and Moe will still be running the Tues AM class. Lisa is highly accomplished having been voted “Coach of the Year for 2012 at SnoRidge CrossFit” by her fellow coaches despite not having coached a single class last year! You don’t get any more legit than that. Welcome Lisa!

CrossFit Games:

Central East Men’s Event 1 It doesn’t get any closer than this. Almost a 5 way tie for 1st place on “Jackie”. After day 1 it’s right where you expect with Rich Froning beating the world. Yawn. (kidding)

CrossFit – Rich Froning After Events 2&3

Burpee Sandwich

Skills WOD (Choose):

10 minutes Handstand Push-up practice

EMOM for 10 minutes Complete 3 Handstand Push-ups (Strict, Kip, Deficit, Ring, etc)

Conditioning WOD:

3 Rounds for time:

500m Row
21 Burpees
400m Run

Results

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Introduction to Rowing by WOD Talk Magazine

Regional Preview: Week 4 – [video] Last weekend of Regionals begins tomorrow! The heavy hitters of the Central East, Mid Atlantic, Canada East and Latin America will all battle it out. Stream some heats live from the Games site throughout the weekend.

Ring HSPU: