CF Games – Page 141 – SNORIDGE CROSSFIT

Power Up

As Many Rounds As Possible in 20 Minutes:

10 Power Cleans (135#/95#)
10 Burpees
400m Run

* Advanced RX: Scale up to 155#/105#

Results

Tomorrow is 9/11. We will do a workout that incorporates the numbers 9/11 but isn’t one we have done before. It will be tough but shorter in duration and won’t be one of the mammoth workouts like “343” or the “9/11 Throwdown”. Dedicate tomorrow to those who died that day and all since. Remember how we were attacked and be grateful for the freedoms we have.

I love this post below that was on the CrossFit.com main site recently.

“Brigadier General Paul Funk II just celebrated his 50th birthday on April 29th, deployed in Afghanistan. As an Armored Cavalry officer, he has always focused on fitness, but since starting CrossFit six months ago, he has worked himself into the best shape of his life. He takes each one of the ‘Hero’ workouts personally, and adds them to the diary of the Soldiers who have sacrificed all, while serving their country under his Command.”
– Nick Bono

Notes:

The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST

“CrossFit Games Behind the Scenes: Friday, Part 2” free CrossFit Journal video [wmv] [mov] [HD mov]

"Jeremy"

Strength WOD:

15 Minutes to Complete:
Overhead Squat
3/3/3/3/3

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in CrossFit to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

Children’s drown prevention is an initiative of CrossFit Kids

Notes:

The 2012 CrossFit Games are coming to ESPN starting next week:

ESPN2 TV Schedule

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

* Scale to 1/2 Daniel at half reps/distances (75#/55#)

Results

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“Daniel” ~ CrossFit.com

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry

Notes:

“CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]

Upcoming Events:

RCF’s Strongest Man and Woman 7 at Rainier CF, 9/22
Occupy Strength at CF Lynnwood, 11/17

CrossFit HQ:

Team "Bear"

Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex:

Power Clean (95#/65#)
Front Squat
Push Press
Back Squat
Push Press

* Advanced RX Option scale up to 135#/95#

Rules:

One bar per team, athlete must complete one full Bear Complex before putting the bar down. Alternate after each complex.
If you fail at any point during the Complex and drop the bar the “rep” does not count.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results

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Sean has problems sitting still. See below. (Not photoshopped)

Spearfish Attack:

Spear Stand:

Overcoming adversity: “Resilient: Brig Edwards” ~ CrossFit Games

“Cooking Honey Sesame Chicken Thighs” with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

* RX+ go heavy

Results

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Frank and the 31Heroes Coffee Haul:

Here’s a couple pics Frank took of the coffee donations for the troops from his old unit that is deployed in Afghanistan. In addition to hosting and completing the recent 31Heroes WOD the gym helped Frank put together enough coffee and goodies to fill 15 boxes for our servicemen and women. Thanks again to everyone who donated for these care packages!

Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com

“The Skill Transfer of the Burpee” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Burpee Pull-up Fun

Strength WOD:

Complete the following for load every two minutes for 14 minutes:
1 Clean (Squat) + 2 Push Jerks

* Post loads, Clean must be followed by 2 Push Jerks before putting bar down.

** No split jerks or power cleans

Conditioning WOD:

3 Rounds for Time:

12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

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This is a great shrug and full extension on the clean.

Coach Jeremy – So hot right now:

I’ve always wanted to program burpee pull-ups but coming up with a reasonable way to scale them kept me from using them. I don’t like doing all burpees first and then all pull-ups and we don’t have a ton of space for alternate types of set-ups. Keeping it simple with a burpee to a jumping pull-up each rep allows for the same movement along with the ability to lower the box to get closer to an actual pull-up as you get stronger. Expect to see these more often.

“Getting Ready for 2013: Annie and Rich” CrossFit Games

Tabata These

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minute between exercises:

Wall Balls (20#/14#)
Push-ups
AbMat sit-ups
Double-Unders

Results

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Tabata intervals: the longest 20 seconds and the fastest 10 seconds of your day.

Peek-a-boo Wall Balls:

“Muscle-Ups at 10,000 Feet” with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games: “Behind the Scenes at Pendleton“, free CrossFit Journal video [wmv] [mov] [HD mov]

Lindsay and the perfect SUP Handstand:

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m
180 Kettlebell Swings (53#/35#)
120 Pull-ups

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises).

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together.

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time:

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar
10 Burpee Muscle-ups
10 Toes to Bar
10 Power Clean
10 Thruster
10 Box Jump Overs
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.

Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.

Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!

Climb-matic

Strength WOD:

12 Minutes to Establish:

Shoulder Press
2/2/2/2/2

Conditioning WOD:

For time:

100 Air Squats
4 Rope Climbs (15′)
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

* Sub 2 Supine Rope Climbs per rope climb.

Results

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Marc E. and his first rope climbs:

I saw Batman tonight and realized if Batman were real he would CrossFit. In the Batcave. He would be good at it.

CrossFit Makes People Better Commercial – video [wmv] [mov] [HD mov]

Dead Pull

Skills:

5 minutes to practice:
Ring/Bar Dips
Double Unders
Rope Climbs

WOD:

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups

Results

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Quote of the Day: “The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” ~ Mark Rippetoe

Short, fast couplet today. Classic CrossFit. Pre-WOD was a great opportunity to work on different skills and technique whether it was strict or kipping dips, foot locks on ropes, or getting that double-under. Tomorrow is your chance to test your one rep max in both the snatch and clean and jerk. You will have a set amount of time. No more. Work efficiently and focus on doing work. If you run out of time then you probably were talking too much. Get after it!

“Getting Back to the Podium: Smith and Voigt“: CF Games

2012 Reebok CrossFit Games Summary – video [wmv] [mov] [HD mov]