CF Games – Page 145 – SNORIDGE CROSSFIT

Grab 'n Go

For time:

15 Pull-ups
3 Power Cleans (155#/105#)
12 Pull-ups
6 Power Cleans
9 Pull-ups
9 Power Cleans
6 Pull-ups
12 Power Cleans
3 Pull-ups
15 Power Cleans

Results

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Short post tonight. I am too busy having fun custom designing Nano’s. This is totally getting out of hand. I think I need to stop and go workout.

ExerciseCenter Update: CrossFit Games Update: June 13, 2012

'09 CF Games Stadium Chipper

Strength WOD:

5/5/5/5

Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)

WOD:

“2009 CF Games Stadium Chipper WOD”

For time:

30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)

Results

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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.

Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.

All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview

Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Strength WOD:
5/5/5/5
Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)
WOD:
“2009 CF Games Stadium Chipper WOD”
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)
Results
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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.
Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.
All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview
Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Oh Squat!

For time:

10 Overhead Squats (95#/65#)
200m Run
9 Overhead Squats
200m Run
8 Overhead Squats
200m Run
7 Overhead Squats
200m Run
6 Overhead Squats
200m Run
5 Overhead Squats
200m Run
4 Overhead Squats
200m Run
3 Overhead Squats
200m Run
2 Overhead Squats
200m Run
1 Overhead Squats
200m Run

Results

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Seth and Lindasy get their overhead squat on:

Quote of the day: “Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.” ~ John Madden

Video: Top Ten Moments At Regionals: CrossFit Games

"Swingers"

Strength WOD:

3/3/3/3/3

Weighted Pull-ups (Strict pull-up; no kip)

Conditioning WOD:

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)

* RX+: Go heavier on KB if you can handle it

Results

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Seeing Double – Rob 1 and Rob 2:

Read this: Paleo Diet Blogger Sues State for Violating Free Speech

My conclusions after reading this are:

North Carolina is dumb, the North Carolina Board of Dietetics/Nutrition is a joke and America is falling apart. They need a paleo cookie.
Life Coaching services should not require a license. They should simply have to be approved by Coach Jeremy. His life coaching skills in the gym are legendary. Example: “I beat you. You are old and suck. Next time be fitter.” This type of life coaching is priceless.
At the rate we are going on forging mediocrity as a society it is only a matter of time before I cannot legally tell you whether or not you should use a red band or a blue band for your WOD.

Sign up for your wave for “Hope” on Saturday! Please donate if you are going to participate in the WOD. All proceeds go to St. Jude’s Children’s Hospital.

Video: “The CrossFit Games Update: June 6, 2012“

"DT"

5 Rounds for time:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

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“DT“

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

Video:

From the vault (2010 and 2011):

Annie Thorisdottir (Women’s 2011 CF Games Champion) completes “DT” in 4:49 [wmv] [mov]

Graham Holmberg (Men’s 2010 CF Games Champion) completes “DT” in 5:46

Head, Shoulders, Knees and…Glutes

As many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Knees-to-Elbows
15 Walking Lunges

Results

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13-year-old Kate Foster, leukemia survivor, plans to do “Hope“.

Watch “Kate Foster: Beating the Odds“. Then realize how amazing and brave this girl is and just how lucky we are.

Actual reaction from Dustin, Lindsay and Rob W after passing the Advanced RX Test on Friday:

Rope Climb Friday Returns

For time:

20 Overhead Squats (95#/65#)
4 Rope Climbs (15′)
20 Overhead Squats (105#/70#)
3 Rope Climbs
10 Overhead Squats (115#/75#)
2 Rope Climbs
5 Overhead Squats (135#/95#)
1 Rope Climb

* Sub 2 Supine Rope Climbs or 6 Ring Rows per rope climb. Must change out weight as you go.

Results

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Congrats are in order. Chest bumps to Natalie for getting her first rope climbs in a WOD today as well as to Lindsay, Dustin, and Rob W for passing and dominating the Advanced RX Skills Challenge tonight!

Weight Change WOD’s present a new strategy. Active rest makes for a faster time.

CrossFit For Hope, next Saturday on June 9th, 2012

All funds raised support St. Jude Children’s Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Scroll down to a few days ago for details on how we will run this.

Video: Europe Diaries: Day 3 – CrossFit Games

Nutrition:

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

WOD-ible

Strength WOD:

2/2/2/2

Squat Clean (Every Minute on the Minute perform two cleans. Re-grip allowed. Use 65-75% of 1RM)

Checkout WOD:

5 Rounds for time:

10 Deadlifts (225#/155#)
10 Box Jumps (24″/20″)
10 Toes-to-Bar

Results

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Today Mother Nature forced us to call an audible (or WOD-ible) as rain combined with running and rope climbs made for the potential for human hail inside of the gym. That would have been a mess to clean up and I already covered the “Tom is a neat freak” topic on the Facebooks today (also below). With that said bring your long socks tomorrow and your best overhead squat.

Good work on squat cleans. Just like the snatch this weightlifting movement is based on speed, technique, efficiency, and power.

For those who missed the Rules Rant:

Housekeeping Announcement! It’s getting way too sloppy for my anal retentiveness in the gym.

Please take the time to put things away in the space they correctly go. Bumpers are stacked by 10’s, 15’s, 25’s etc. Bars are grouped together in the holder by lightest to heaviest (or short training bar to men’s bar), KB’s are in order, wallballs on shelves, rollers on racks, boxes stacked by type etc. Chalk balls stay INSIDE the buckets! NOT on the floor or balanced on little ledges.

Also please do not THROW the bumpers onto the stacks. For some reason even though some can lift a bumper plate when it is attached to a bar, that same person cannot carry the bumper and place it neatly on the stack. We now have a nice drywall hole in the stack of 35# plates. I always wanted one of those but don’t need another…

Please clean your stuff off after use and put it back. The person at the next class greatly appreciates it.

Corrective behavioral motivation techniques include: A week of burpees in every WOD and warm-up, lots of running with odd objects, and random punches to the throat.

Fitness Lonnie at the North West Regional

Event:

This Sunday at North Bend Theater there is a fundraiser for a local camp that helps kids who are burn survivors.

Camp Eyabsut is a camp that for over 15 years has helped kids who have suffered 2nd and 3rd degree burns come together to teach them they are not alone, help them learn new skills and find a sense of belonging. Funding has meant that kids attended free but it has been cut for this year and to help raise money there is a special screening of Men In Black 3 at the theater. Proceeds will go to the camp. Cost is $10 per ticket and showtime is at 5pm this Sunday 6/3. There are flyer’s at the gym with more details. We are planning to see the movie and help support this cause. Thanks Tricia for bringing awareness to this fundraiser.

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Another day of “Bionic” world records in the books. Congrats to James on his 100th WOD today!

Video: Looking Back: Regionals 2012 – CrossFit Games

This is a team. These guys and gals are the best of the best:

Fort Vancouver’s Teamwork Keeps them in the Lead. CrossFit Fort Vancouver demonstrates clear organization and teamwork going into Event 4, at the North West Regional.

Events:

“CrossFit for Hope”

We are hosting CrossFit for Hope on June 9th and will join CrossFitters around the world in the new “Hope” workout for a great cause. 100% of money collected goes to St. Jude Children’s Medical Research Hospital. Sign up today!

Details:

When: Saturday 6/9
- Heats will run approximately every 30 minutes with the first time being 0945 to show up and get loose. I will be running OnRamp from 0830 until 0930.
- Sign up for 0945, 1015, 1045, 1115, 1145, 1215, 1245, 1315
How: Sign up on the whiteboard. Come in that morning at your time and warm-up quickly.
- We will run groups of 8. (Limited due to chest-to-bar pull-ups being in the workout)
Can I donate?
- Yes! Register at the link above or donate here to help raise funds for the children. While we won’t require it, we are asking that anyone participating register and donate a small amount or just search at the link above and donate to someone in the gym who has created a fundraising page of their own.
What’s the WOD?

3 rounds of 1 Minute each of Max Reps:
Burpees
Power snatch (75#/55#)
Box jumps (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.