CF Games – Page 152 – SNORIDGE CROSSFIT

A Spin On "Helen"

3 rounds for time:

400m Run
21 Deadlifts (135#/95#)
12 Handstand Push-ups

Results

Rona recently pointed out we have lots happening in the box. Just this week we started our CF Kids: Teens class on Tuesday with Coach Moe and it’s been 2 WOD’s of fun with some tired but hard working teenagers! This weekend we have three people taking their CF Level 1 Certification at Rainier CF (Amy, Lucy and Rob) and I’m attending as well for my first cert as part of my CFHQ Internship. On Saturday Lorraine is competing in the Ergomania Rowing Indoor Championships in the 2k Row. We have three challenges underway (Stop the Slop Nutrition/Performance, Burpee and Push-up Challenges). Next weekend we have a team competing in the Box League Northwest League team series. We wrap up our nutrition/performance challenge and then gear up for the Open. That’s only February! I am pretty sure I missing something. Stay awesome people!

Notes:

Registration for the 2012 Open is now live!

We are up to 15 people on Team Squatch and counting for the CF Games Open. Get signed up!

Amusing even though the music is bad:

"Dirty Thirty"

For time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 GHD Back Extensions (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Some of the Dirty 30 Movements:

Day 16 of the Burpee Challenge. Get ’em done! Also we are less than one week out from the end of the Stop the Slop Challenge. We have noticed many of you in the challenge who have seen improved body composition, WOD times and strength PR’s this past month. Finish strong if you haven’t fallen off the wagon, if you have get back on and get through this week. On Tuesday 2/7 we will officially re-test the Performance Challenge WOD as well as do final weigh in’s. If you are going to do an essay about your 30 day challenge experience start writing and submit it on the 7th.

Registration for the 2012 Open is now live!

NorCal Affiliate Owners Plan for the Open – video [wmv] [mov] [HD mov]

Elbows Up

Strength WOD:

3/3/3
Front Squat

* Warm up to three heavy working sets of 3 reps prior to the checkout, clean from floor

Checkout WOD:

7 Rounds for Time of:

7 Front Squats (165#/115#)
7 Chest-to-Bar Pull-ups

Results

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Jason Khalipa 3:23, Neal Maddox 3:48. FS and C2B WOD Demo at NorCal CrossFit – video [wmv] [mov]

Today was the 2nd day of some strength up front. This theme will appear more frequently. As for the front squats, the 3×3 was to clean it from the ground. No racks. Why? Because you should be able to know what you can clean and then front squat; not just what you can walk out of a rack. If your clean was your limit, then you should have worked within that limit to get stronger and faster with better technique. Train out of your comfort zone and work on improving weaknesses.

Chest-to-Bar means contact with chest and the bar:

Register for the CrossFit Games Open now! Sign up and then join the SnoRidge CrossFit Affiliate team. Starting today (February 1st), you will be able to register as an Athlete and choose our team right from a link on your profile page. Cost is $20 per athlete. Remember this is “Open” to all of you. It’s a fun experience and we encourage everyone interested to participate and “prove your fitness”!

Read: “Top 10 Ways to Get Skinny Fat” by FFm Blog

Coaching Tip: Front Squat with James and Michelle “Mums”

Drive the elbows up and high when in the rack position. Loosen the fingers to let the bar rest on the shoulders and upper chest. As you squat force the elbows and chest up, with knees out over the toes and weight in the heels. Maintain a neutral gaze and force the upper back to stay strong and the core solid.

2010 Alabama Sectional WOD #2

For Time:

12 Deadlift (275#/165#)
40 Wall Balls (20#/10# to 10′ target)
9 Deadlift
30 Wall Balls
6 Deadlift
20 Wall Balls
3 Deadlift
10 Wall Balls

Results

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Compare to 2010 CF Games Alabama (incl. TN/MS) Sectional Results

This is a WOD from the Sectional Qualifiers in the 2010 CF Games. Deadlift weight used for women was lighter than normal for the scaling equivalent to 275# for men (it is typically 185#). The other twist was a 10 ft. wall ball throw for both men and women (with a lighter med ball for women). This almost felt like “Karen” when you were done.

Congrats to Eric H. for hitting his 100th WOD milestone today! His wife Tricia is right around the corner from her 100th too! You earned the right to wear your 100 WOD shirts. For those of you who ordered your 250 WOD T’s they are being printed now. Stay tuned.

Day 7 of the Burpee Challenge!

Video:

Yet another reason why the fashion industry confirms to me they are a bunch of idiots: Plus Sized

A CrossFit Dramedy? WOD Diaries Trailer

Read: Know that you will get plenty of this here: Tough Love: CrossFit Lisbeth

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 11th Annual 29th Birthday and Cathy’s 13th Annual 29th Birthday!

3 Rounds for Time:
400m Run
11 Thrusters (115#/75#)
23 Burpees
29 Kettlebell Swings (53#/35#)

Results

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Quote of the Day: “Water can flow, or it can crash. Be water, my friend.” ~ Bruce Lee

Happy birthday Cathy and Michelle!

This year we slightly modified this brutal birthday gasser. We took the burpees to 23 and made the KB Swings 29 reps for their annual 29th birthday. That makes this WOD one where you can push to keep moving through in less sets which drives up the intensity.

Notes:

6pm this Friday upstairs for Q&A with those planning to compete in the CF Games Open.

7pm this Friday we will have 1 spot open (4 taken) to run through the Advanced RX Test.

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

2012 Regional Preview: North West | CrossFit Games ~ games.crossfit.com

“Ramping up for the 2012 Reebok CrossFit Games, athletes of the North West Region are ready to prove that the “Sport of Fitness” is anything but soft and the competition this year will be as fierce as years past.”

My Demon Bells have arrived:

Here are the rules on these:

These kettlebells are SIGNIFICANTLY more expensive than a typical kettlebell.
They are 1st run in what might potentially be only a 1 run casting.
I ordered these as a set (of four – Michelle’s and Ashey’s aren’t here yet) almost a year ago and have been waiting for them to be made.
They weigh the same as their 1.5 pood (54#) and 2 pood (72#) counterparts that we have plenty of. Use those first.
Although these are kettlebells they are also “works of art” and should be treated as such.
You may use them only if you can demonstrate a kettlebell swing at that weight with great control and technique.
They will NOT ever go outside unless I bring them out.
They will NOT be dropped or banged into shit. If they are dropped (or banged into other kb’s, bars, racks, etc.) it is a 100% guarantee that the penalty will either be 500 burpees or 5 straight WOD’s of 100 burpees. Please respect and treat the equipment in the gym the same way you would expect others to treat your belongings!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes:
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#)

Results

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Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

This Is How We Roll

6 Rounds For Time:

200m Run
10 Sumo Deadlift (205#/145#)
5 Handstand Push-ups

Results

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Coach Jeremy led some pre-WOD torture tonight:

Good luck tomorrow to Michelle and Jeremy, Mark and Amy, and Rob and Rona who are all competing as teams in the Stoneway CrossFit Couples Resolution Revolution. This team of 2 / 2 WOD throwdown event is gonna be fun! Also thanks to those of you volunteering (Lindsay, Greg, and I think maybe a couple others).

Class is on for 0930 but there is no advanced RX Class. Come to the 0930 to get your sweat on!

Can’t forget to give a shout out to Krista who tonight got her first kipping HSPU! Her shriek of excitement was pure awesomeness.

Quote of the Day: “We’ve been doing Whole30 since January 2 as a family. Here we are 10 days in and we hit our first potential for disaster this afternoon. I ended up with an unexpected schedule issue that put the kibosh on my planned WOD and messed up dinner planning too. We all dashed out of the house with me knowing that my family would return to a house devoid of dinner and would have to fend for themselves. I would have to go without dinner until I returned home several hours later. We made it through the other side. I faced down a table full of crackers, cookies, candies and chocolate that appeared as the meeting hit 9 o’clock and everyone’s munchies turned on and my two novices managed to create an on program meal! We’re going to do this thing!” ~ Lorraine

Notes:

Reebok Makes Huge Push Into CrossFit ~ www.cnbc.com

CrossFit commercial by Reebok/CrossFit to air this Sunday during the NFL Playoffs (Packers vs. Giants):

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

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Don’t double-under angry:

Back to a normal schedule tomorrow. The holidays are over and it’s time to get to work, both in and out of the gym. When you come in focus on those 2012 goals!

OnRamp update: We are making changes to our program for newcomers to SRCF. Starting this month we are going to conduct a two week OnRamp of 6 classes (3 per week). No more Elements! The first OnRamp starts next Tuesday night 1/10 at 7pm. If you know of someone interested in starting CrossFit they can contact us to get info and sign up. Spots are limited to 5 people for each OnRamp. Details will be posted tomorrow.

2012 CF Games Open coming soon: Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]

“Setting Specific Goals” with Greg Amundson by Again Faster Equipment– video [wmv] [mov]

Happy Birthday Greg!

5 Rounds for time:

12 Power Cleans (115#/75#)
27 Double-Unders
100m Run w/Bumper Plate (45#/25#)

Results

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Happy Belated Birthday Greg:

Another good birthday WOD today, this time for Greg. He got his favorites, only the load went heavier. No place to catch your breath.

Schedule for New Year’s Weekend:

Friday and Saturday – No Change!
Monday – NO 0830 or PM Classes! We will have 0930/1030/1130 class times only!
- This means you have 3 slots to choose from (just not early at 0830)
- 5/6/7pm classes are cancelled

Notes:

Chris Spealler: “Passion”

"Helen" and "Heavy Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or “Heavy”:

3 Rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Chest-to Bar Pull-ups

Results

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Even “Mini-Helen”:

Pick your path today. Helen, Heavy Helen or “mini” (that choice was reserved for only one of our clients).

8 weeks until the 2012 CF Games Open. What are you doing to get ready?

Pink vs. Pink. Either way Matt is smiling:

“Brand Development” with Greg Glassman – video [wmv] [mov]

Watch this MobilityWOD below and then grab a barbell in lieu of a foam roller next time you come in. Jeremy had us all rolling ourselves into our personal pain caves last week and I gotta say I am a fan of this twisted self torture.

Mobility WOD: “Modern Gypsy? Let’s Make a Mash Party”