CF Games – Page 143 – SNORIDGE CROSSFIT

"Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

* RX+ Option: If you have done this benchmark previously and can go unbroken in all OHS, then consider going heavier

Results

The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. It tests your core, shoulders, and leg strength. Learning the proper positioning requires practice, practice, more practice and then patience, but once you get it you will see a change in your speed and power as well as improve your squat snatch. Combine it with running and you have the makings of one of the best benchmark workouts ever!

Remember armpits forward, arms locked out, hips and butt back, squat deep, knees out, and weight in the heels.

This weekend the 2012 CF Games Regionals starts! Canada West, South Central and South East regions get things started on Friday.

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

“6 Reasons Why Coaching Kids Makes You a Better Coach” from Breaking Muscle.

Scaling Option? John gets creative for the OHS:

Push Through

As Many Rounds As Possible in 15 Minutes of:

5 Deadlifts (225#/155#)
10 Hand Release Push-ups
25 Double-Unders

* Scale DL to a working load that you can do all 5 reps unbroken for the majority of your rounds.

Results (Partial)

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The plank position should be maintained not only at the top of the push-up but throughout the entire range of motion (ROM):

The CrossFit Games 2012 Regional Workouts announced! The Northwest Regionals will be held Memorial Day weekend at the Puyallup Fairgrounds from Friday, May 25th to Sunday, May 27.

Video: The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

Events:

The Snoqualmie Cinco De Mayo Half Marathon and 8k Run is right around the corner. If you are planning to run then you can register at Ana’s Restaurant and you will get $10 off your race entry if you wear a SnoRidge T-shirt. Anyone who wins the craziest costume contest will also get a $50 Gift Certificate to Ana’s! She has 15 entries so act fast!

Build A Bar

2 Rounds for Time of:

400m Run
15 Deadlifts (225#/155#)
15 Handstand Push-ups
200m Run
15 Back Squats (135#/95#)
15 Pull-ups

* One bar, must break down and build bar back up each round

Results

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Today’s workout had a slight twist. You had to break down your bar and rebuild it between rounds from your DL to your back squat. This meant some strategy was in order. Making the weight changes “active rest” could save time and keep you moving if you spaced out when to add or remove weight correctly. This type of task mid-workout works your mental focus when you are sucking oxygen and just pushing through and is a fun way to mix it up.

OnRamp 12-4 began tonight. Welcome to Katie, Amy, Jimmy, Seth, and Greg! Introduce yourself and make them feel welcome to SRCF.

The CrossFit Games Update: April 10, 2012

Hang Tight

Strength WOD:

Hang Squat Snatch
2/2/2/2/2

* Re-grip is allowed, Drop, re-set, snatch DL and go! Rest 60-75 sec. between sets.

Checkout WOD:

AMRAP in 4 Minutes of:

10 Push Press (95#/65#)
10 Pull-ups

Rest 4 Minutes

AMRAP in 4 Minutes of:

10 Kettlebell Swings (70#/53#)
10 Hand Release Push-ups

* Scale up to 115#/75# for RX+

Results

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Sean got his new WOD Toy in and worked up to a heavy 1RM Turkish Getup:

Learning When to Let Go: David Millar CrossFit Games

Another Annie? Meet Katrin Tanja Davidsdottir.

"Power Clean Annie"

For Time:

50 Double-Unders
50 AbMAt Sit-ups
5 Power Cleans (135#/95#)
40 Double-Unders
40 AbMAt Sit-ups
5 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
5 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
5 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups
5 Power Cleans

Results

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This version of “Annie” makes it more of a real workout. It also builds on the recent emphasis we have been programming in snatches and cleans. Power clean emphasis today improved a lot of cleans. Remember jumping is designed to get you to forcefully extend your hips to transfer the power of that hip extension into your clean or snatch. It’s not about trying to “box jump” with your bar. Speaking of tomorrow is a snatch day.

Lots of double-under PR’s today. If you are just getting them remember you can work on them by small sets each round before switching to singles. This will get you through the WOD and also give you that skill work at the same time.

Now that the Open is over, Spring Break is almost gone and Regionals is around the corner it’s time to have a Paleo Potuck. Who’s interested? Let us know.

Thoughts On the Open – CrossFit Games

Video: The CrossFit Games Update: April 3, 2012 with Pat, Miranda, Rory and Bob Harper

"Cindy"

As many rounds as possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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Movement Standards of Cindy:

Quote of the day: “It is not a character flaw if you don’t get an Rx. It just means you need work on your push ups.” ~ Coach Michelle

Benchmark Monday. Push-up standards were the focus on the day. RX = ensuring the shoulders drop below the elbows and thighs stay off the floor while maintaining a tight plank. Snaking, touching the thighs, dropping the head to cut ROM, and not locking out the arms at the top are all common faults that result in sloppy push-ups. Ideally the elbows will stay close to the side and travel back during the push-up and not flare out as this will translate to stronger handstand push-ups, dips, press, etc.

Congrats to Jim Mc for two 2nd place podium finishes this past weekend in his downhill mountain bike races in Spokane. Dirt Corps team members and CrossFit studs Matt, Dustin and Lindsay all raced and did well too.

CrossFit Games:

Over 60k people started the CF Games Open and over 32k people finished. Two previous Games winners won the Men’s and Women’s titles of this year’s Open (Rich Froning and Kristan Clever). Read “Five Down“.

Video of the World Record on Open WOD 12.5 with 173 Reps: Camille LeBlanc-Bazinet on 12.5

Regional Tickets Now On Sale

Wool Hoot and Contests!

(translated from Rona-type to Woo Hoo and Congrats)

Mark made it!

Fist bumps with double big explosions to Coach Mark Buskas for making it to Regionals by finishing 49th in the NW Region! Way to represent and kick ass. It’s GO time!

The Open is over but Brinkley is hook gripping and already training for next year:

OnRamp is FULL for April!

End of the Open

For Time:

800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)

Results

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Plenty of hip extension and flexion in this one. After several short workouts and one long this week it was time for a medium length chipper.

The Open is officially over for our gym today! All competitors have finished the last WOD and now we just need to ensure that everyone submits their score for validation.

We are proud of the participation from our gym this year and the camaraderie and heart that was displayed week in and week out. While we got walloped by the Zombie plague as a gym and it certainly effected many people’s performances overall it was still a very successful event. We upheld the standards, displayed integrity, and grew closer as a SnoRidge family. We welcomed The Compound crew and other friends in to complete and validate their Open workouts with us. There were tons of PR’s, experiences and memories that each of us take away from these past five weeks. Our community got stronger.

For those left hungry for next year’s “season” it’s motivation and insight into what to focus on, what to practice, and how to better your own training, nutrition, and recovery. Thank you to each and every person who judged, cheered, and participated in the Open. Next year let’s train harder, kick ass and see how many times we can ring that cowbell.

Final results will be locked on the leaderboard as of 5pm PST and we will know whether or not Mark qualifies for Regionals. Cross your fingers and hope for the best, I don’t want to “jinx” him.

SnoRidge CrossFit Open Final Results

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Twins:

Shoot 'Em Dead

For Time:

Alternate 10/9/8/7/6/5…down to 1 of Deadlift (225#/155#)
with 1/2/3/4/5/6…up to 10 of Parallette Shoot Throughs
*Complete a 200m Run each round and finish with a run

Results

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Frank DL’s and Shoots it:

Shoot Throughs added up in this workout, and became the limiter for most. Ensuring the opening of the hips after shooting it forward and jumping back meant many had to scale this late by hopping back through. This movement is great for emphasizing hip extension (pictured below), and core and shoulder/tricep strength. Amanda even gave me a great programming idea to combine these with man-makers!

Tomorrow is the last day to compelte Open 12.5. 11am for those wrapping up the Open. If you have finished then don’t forget to submit your score.

Because some of you missed this video the other day. Worth watching:

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]

CrossFit Games Open 12.5 (or 11.6)

Workout 12.5 “Fran-rap” (make-ups on Saturday at 11am)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

Results

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Standards: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

If you complete the round of 21 then I expect to see you at the Games. If you complete the round of 18 you likely have a ticket to Regionals. This was the same workout that ended last year’s Open. The ascending “Fran” ladder is no better this time around. For those who finished their Open today don’t forget to submit your score. Congrats on pushing yourself and competing for the last 5 weeks! Also congrats to Michelle N. for her 100th WOD!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs)

Workout video demo with Neal Maddox – video [wmv] [mov] [HD mov]

Mark making great use of his new weight belt: