CF Games – Page 149 – SNORIDGE CROSSFIT

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

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

Doubled Over

21 Overhead Squats (95#/65#)
50 Double-Unders
15 Overhead Squats
50 Double-Unders
9 Overhead Squats
50 Double-Unders

Results

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Today’s WOD to start the week was geared around overhead squats as we haven’t done those in awhile as well as fast and a relatively short time domain. This WOD is either very fast if you are strong in both movements or can be painfully slow if one of these is a glaring weakness. As many struggle with both DU’s and OHS, why not have a WOD with both movements?!

Congrats to Trapper who got his Muscle-up tonight!

Schedule Notes:

Beginning next Monday morning we will be adding another 0830 class with Coach Mark. That will mean Mon-Th morning will have a 0830, 0930, and 1130 class and Friday will have 0930 and 1130.

CF Kids is returning in October! We will be bringing back Squatch Kids on Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. Stay tuned.

Check out the mock-ups for a Squatch Kids T Design (we will need to narrow it to one boys and one girls color):

Notes:

One of these days the WOD will be a 5k trail run for time:

5k Run WOD Demo with the CrossFit Media Team – video [wmv] [mov]

“Paleo is Expensive” by Robb Wolf or is it?!

The battle of vacation handstands – David in Oahu answers Amy in the Swiss Alps (from yesterday):

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

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Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Needs more PR Bell:

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

“Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

FGB6 Event Video

Strength WOD:

Deadlift 5×3 (5 sets of 3 reps)

3/3/3/3/3

Immediately after complete the following Checkout WOD:

“CF Games 2008 DL/Burpee Couplet“

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

* Men’s event winner: Chris Spealler 2:41

2008 CF Games Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

Results

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Tons of PR’s (literally when you add up all the weight deadllifted) today!

Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it.

Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!

Fight Gone Bad 6 at SnoRidge CF:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

Gymnastics Triplet

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

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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This WOD is all bodyweight and made of basic gymnastic skills. You could complete this in a number of variants based on skill level. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

Did you watch CrossFit on ESPN2 tonight? It was awesome! If you missed it then it airs again on 9/21 and 9/28! Do you want to explain CrossFit to a friend, family member or co-worker and wish there was an easy website to tell them to go to? Try this one: http://tv.crossfit.com

This site (above) quickly helps explain CrossFit, the CF Games, the TV schedule on EPSN2, and the method behind the madness.

“10 Ways To Be a Better CrossFitter” from CrossFit Leander

Cathy and the Knees-to-Elbow:

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.

CF Games on ESPN2!

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

A Week of Teamwork: "Team AMRAP Nancy-Style"

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Overhead Squat (95#/65#)
400m Run

* Alternate exercises: Team member 1 starts with the OHS. Team member 2 starts the run. Swap after each run is complete. Post total reps completed as a team.

Results

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Quote of the Day: “Affiliates make people better.” ~ Greg Glassman

One of these kids is doing their own thing…

Maria demonstrates the one arm dumbbell overhead squat with great form. This shows how easy it is to scale CrossFit and that we will work around any injury or limitation. We are glad she’s back in the box after a hand injury sidelined her.

Notes:

Welcome Lincoln, Leslie, Chris, Ann and Joe who completed or wrap up Elements this week!

ATTENTION RUNNERS (and CrossFitters): The 10 Best Mobility Exercises for Runners: Competitor Online with CrossFit Movement and Mobility expert and MobilityWOD.com guru Kelly Starrett

Read and watch the videos and DO these mobility exercises. Then come to Coach Rona’s MWOD class Wednesday’s at 7pm.

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

I started CrossFit back in 2007 when the first Games were more like a Throwdown and we didn’t pay that much attention to some guy nicknamed OPT and a gal named Jolie Gentry who won. The Games were held on a ranch in Aromas owned by CFHQ Director of Programming Dave Castro’s family. The following year in 2008 I was glued to the computer refreshing an excel spreadsheet to see if either Josh Everett or Chris Spealler were going to win. I was shocked when some nobody named Jason Khalipa won the men’s competiton. I counted the days to a movie called ‘Every Second Counts’ made about the Games and was in the audience at the Affiliate Gathering in Austin for the premiere that was one of the coolest movies I had ever seen.That led to Michelle and I starting our annual epication (epic vacation) to the Games each and every summer for 2009, 2010, and 2011.

Weekend Wrap-Up

Saturday’s WOD:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
400m Run
5 Power Snatch (135#/95#)
15 Pull-ups

* Adv RX Class do full Squat Snatch

Results

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RailRoad Days 5k and 10k Race Results

WODFest Results

On Saturday there were several notable firsts. Among all of our runners three people ran their first 10k (Meghann, Derek, and Sangeeta) while one ran their first 5k race (Shannon) at the Snoqualmie Rail Road Days Race. Jill finished the 5k race in 1st place in her age division! One of Team Squatch also competed in his 1st CF competition at WODFest in Seattle at Magnusson Park. Rob entered the masters category (ages 35 and up) and finished 2nd overall after 5 WOD’s! His outstanding efforts included a 1st place finish in one workout, two 2nd places, a 4th and and a 5th place standing. Those scores added up to that awesome final standing of 2nd place and a great experience for him.

Congrats to all of you! We are stoked for everyone who competed and raced this weekend. It’s exciting to watch so many chase their goals, learn or play new sports, and PR each and every week.

Notes:

This video (The Power To Change Lives) helps to explain why Michelle and I both consciously and passionately choose to do what we do everyday here at SnoRidge CrossFit. We take it seriously and live CrossFit. Our joy is in sharing it with and training everyone who chooses to walk through our doors.

“CrossFit Affiliates: The Power To Change Lives” – video [wmv] [mov] [HD mov]

Poetry In Motion: