CF Games – Page 148 – SNORIDGE CROSSFIT

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band)

Results

Big Kip:

Banded Good Morning and Bar Good Morning with Rob and Luanne:

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

Handstand Cardio

3 Rounds for time:

Row 500m
10 Handstand Push-ups
Run 400m

Results

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Spencer and Mark locked in a race to end:

Saturday morning two of our CF’ers are competing at the Gorilla Games in Bellevue at CF Amped. Several of you (including Coaches Michelle, Moe, Rona, and Mark) are going to cheer on Lucy and Sangeeta. Good luck both of you! Have fun and kick ass!

For those who are unable to make the Gorilla Games I will be running the Saturday classes (both Main class and Advanced RX Class). Saturday night is also the SRCF Paleo Potluck and Ugly Christmas Sweater Party at Amanda and Mike’s. Everyone is invited so check the box for details and RSVP.

Notes:

Starting next month, we will have a new certified coach (Sean) and his primary class will be for the dogs. Literally. DogFit. Forging Elite K9’s. Zoe is ready. Is Sean?

For a preview of Coach Sean’s new class watch below:

“DogFit” by Eddie Ifft – video [wmv] [mov]

“Stronger in her 30s: Angie Pye” ~ CrossFit Games

2 Minute Warning

Choose a minimum of 5 of the following 2 Minute challenges:

2 Minutes Max Reps Challenge List:

Chest to Bar Pull-ups

Deadlift (225#/155#)

Box Jumps (24″/20″)

Shoulder to Overhead (115#/75#)

Double-Unders

Overhead Squats (45#/35#)

Crab Walk (10m)

Toes to Bar

Burpees

Bar Muscle-Ups

Ring Muscle-Ups

* Rest 2 Minutes between challenges

** Advanced RX Class choose minimum 6 Challenges

Results

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Introducing the “MoSistas”:

This make me Mo proud! Solidarity among mustaches.

Not a team WOD but hopefully fun nonetheless. This mash-up of multiple 2 minute challenges was something I have been wanting to try for a little while now to see how it would work out. Having tried most of these individually, putting these together make for a good workout and also a fun way to test yourself in several movements.

“Always a Competitor: Cheryl Brost ~ CrossFit Games“

Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]

"Karen"

For time:

150 Wall Balls (20# to 10′ target/14# to 9′ target)

Results

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Quote of the Day: “Begin at the beginning and go on till you come to the end; then stop.” — Lewis Carroll

Yay Wallballs!

The return of “Karen”. We haven’t done this in over a year. It was time to bring it back and for many it was a first time as well. This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD!

While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout. At one time or another we all get caught up in how intimidating a WOD can be. I know I do. However letting it get to your head to the point that you either a) talk yourself into performing poorly or b) avoid the WOD and skip it altogether will result in sub-par training, less than ideal effort, a potential for injury, or a missed opportunity. Instead try to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the suck.

Today was cool to see so many people give each other strategy, tips, encouragement, and face something head on that many dread. After it was done the feeling of accomplishment more than made up for the burning legs, raspy cough and dead arms. Congrats to everyone, you are one benchmark down and 150 wall balls fitter!

The Most Clutch Athlete in CrossFit by CrossFit Games

Row, Squat and Run

3 Rounds for time:

Row 500m
21 Back Squats (95#/65#)
Run 400m

Results

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James racked and ready:

Contests (Congrats) to Amy N. and Caryn for their first dead hang pull-ups today (during the warm-up)! Next time ring the PR bell! Today’s WOD was a late adjustment to incorporate some light back squats. The goal of this weight was to discourage you from dropping that bar and getting through each round with only one clean off the floor.

Don demonstrating good back squat depth:

Movember is back again and has started. During the month of November men grow moustaches in support of the fight against prostate cancer. Several men in the box will be joining the “mo bros” for the second year and if you missed out last year all are welcome. At the end of the month Rob asked that we hold a “Mo WOD” for everyone that will feature “manly” movements (think man makers and hard work).

Here are the rules. I am now down Day one. Evil Tom is coming back. In spirit of the rules I was clean shaven on day one, and will grow a Fu Manchu or more likely the Horseshoe (aka Hulk Hogan) moustache. I also will try to raise some money to fight prostate cancer. My dad beat it, and now is battling two other types of cancer. Cancer sucks.

Mark on his way to a PR deadlift 505# on the fat bar today:

Notes:

Most people who make it to the Games were relatively fit and athletic before they found CrossFit. Many have a background in some aspect of CF (gymnastics, endurance, weightlifting) or even competed at an elite level in college, semi-pro, or pro level sports. One rare woman who made it this past year was a new mom who had just found CrossFit as a way to shed some pounds. A year and a half and 75 of those pounds later… Sam Petersen’s Determined Ascent by CrossFit Games

“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

"Team Jackie"

In teams of 2, complete 1 round each for time of:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.

Results

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Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.

For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:

Some ideas for people that are trying to stay on track & need some extra UMPF right now:
1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)

2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O

3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you

4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”

CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:

Notes:

This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one performs max reps
Switch after each run
Full squat clean, bar must touch ground each rep
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

5 Rounds for time:

9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)

Results

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FGB make-up:

Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.

Keys to a Clean (Full Squat):

Deadlift set-up on the bar
Engage your traps and keep your back and core tight
Pull the barbell off the floor with straight arms into an upward shrug and extension
At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
Quickly and forcefully “pull” yourself under the bar and into a squat
While pulling under the bar rotate your elbows around the bar
Bar should land in the rack position with loose fingers and elbows up
Stand up to complete the lift

In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out.

Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]

Happy Birthday Derek!

As Many Rounds As Possible (AMRAP) in 15 minutes of:

8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″)

Results

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The birthday dude:

Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.

If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.

Saturday Schedule:

Main Class tomorrow is 0930
Advanced RX Class is 1045
FGB make-up for those who missed it on 9/17 will be at 1030
- If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.

Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]

“Confidence” 2011 CF Games

“Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]

“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Amanda demonstrates box steps with flair:

Push and Pull

Strength WOD:

3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press

Checkout WOD:

For Time:

1000m Row

Results

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Lots of PR’s today and bell ringing:

Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”

We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.

Notes:

Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!

If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.

The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games