CF Games – Page 153 – SNORIDGE CROSSFIT

Happy Birthday Cristin!

Strength WOD:

Front Squat 7×2

2/2/2/2/2/2/2

* Cristin’s birthday is 7/2

Check Out WOD Immediately After:

As Many Rounds As Possible in 15 Minutes (AMRAP):
200m Run
12 Kettlebell Swings (53#/35#)
9 Front Squats (115#/75#)

Results

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Cristin gives 2 Thumbs Up for her birthday two-fer:

Gotta love the birthday WOD. Rather than go with Cristin’s age this one used her birthday and then the checkout was designed using movements that she can do RX’d as she improves in her shoulder rehab. You can see the reaction above! If you want a birthday WOD make sure you let us know when it is so I can program it and fit it in for all to enjoy.

In CrossFit the “American” style kettlebell swing is the norm. This is the swing that ends overhead. In the sport and use of KB’s, there are swings to eye level (Russian Swing) or shoulder level as well as other types movements. If you’re curious to why we swing overhead, then read it here.

Don (below) shows a good “American” kettlebell swing overhead. Bell straight in line with the shoulders, hips and heels with no hyperextension of the back:

Notes:

Squatch Kids kicks off this Saturday at 0930 for Session II and we have a few spots available! If you haven’t registered yet then do so at the below link. (If you have any issues let us know)

CF Kids Session II (ages 5-9)will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes.
Go here for more details.
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session

Watch for the 411 on who to look out for at the CF Games: The Games Update II

Great Basin Qualifier WOD

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

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I was asked today where I had found this WOD and could only remember that we have run this before so I went digging back in time. I found a couple things interesting. One is that we were scaling to a box with the pike handstand push-up a year ago but now we are ensuring the head and arm motion tracks even more in the range best suited to develop shoulder and tricep strength. A few people have learned to do HSPU (both strict and kipping) since then.

The same lesson as a year ago still applies:

“We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.”

The second thing I found interesting is that we had a visitor drop in for the first time to the box from the east coast back then (Kristen) who was also just here this past weekend.

Coach Coordination:

Notes:

Mobility Class tonight was a good one. Don’t forget every Wednesday this summer at 7pm you can get your stretch on with Rona! Ask for details.

Read: “The Women of the 2011 Reebok CrossFit Games“

Nutrition: This Paleo “e-cookbook” of 370 plus recipes looks pretty darn good! Note that it’s downloadable only as a PDF file including the bonuses to be viewed electronically and not delivered as a physical copy.

“Paleo Recipe Book“

Pick-A-Path

Choose your load and go for time:

Run 800m
30 Clean and Jerks
Run 800m

Results

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Maggie Jerks:

Similar to pick a path books this WOD lets you determine your adventure. Pick your weight and go. Ideally it’s challenging enough to be heavy but does not sacrifice form and technique. Too light and you’ll know it and the second run will be a breeze. No bueno. If it’s heavy enough that 10 to 15 reps in you’re thinking maybe you should have chosen a little less than it’s just about right.

Frank and the Power Clean and Jerk:

Speaking of pick a path, here’s a path that someone recently chose that exemplified great character and commitment. One path means finishing 3rd at the Northwest Regionals and earning a spot to the CrossFit Games even though they wouldn’t be able to go due to military obligations. The other path means allowing others to finish ahead of you thus giving up your 3rd place spot so that our Region sends three female athletes to the Games. Becky Clark of Narrows CrossFit chose the correct path in my (and many others) view.

“Becky Clark’s Sacrifice” by the CrossFit Games [wmv] [mov]

CrossFitters on vacation. Check out Jeremy, Pat and Steph hitting a WOD while docked on their cruise:

"Fight Gone Bad"

Main Class:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* Rest 1 minute between rounds. Score total reps and reps per round

Advanced RX Class:

21-15-9 Reps of the following for time:

Deadlifts (225#/155#)
Overhead Squats (135#/95#)

Results

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I had a couple of opportunities for some great pics today but no card in the camera = fail. The rest pic above sums it up though.

FGB is a hard WOD. It’s max effort output for 5 minutes. Rest. Repeat three times. If you are hard enough to try the Championship edition it’s five times. This WOD came about in the early days of CrossFit at the original HQ (CF Santa Cruz). BJ Penn came to train there and this workout was put together to help simulate the effects of stepping into a ring. After completing this WOD the story is when Penn was asked what he thought of it he said “It’s like a fight gone bad.”

We will be programming this WOD again come September 17th for FGB 6. It will be our third year of hosting this annual challenge and fundraiser that all of CrossFit participates in worldwide. Go here for more details and plan to participate. We will host for not only our gym but several other boxes we plan to invite. The SRCF team is created. Go register and create your own fundraiser page and join the team. It’s going to be epic! You won’t want to miss it!

Ash demos the Kettlebell Sumo Deadlift High Pull:

Sumo Stance, flat back
Weight in the heels
Use the hips to fully extend to allow the weight to finish with momentum in a high pull

“Friends First, Team Second: CrossFit Raleigh“

Camaraderie

5 Rounds of:

400m Run
20 Supine Ring Rows
30 AbMat Sit-ups

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box/rings or complete 10 supine rope climbs per round.

Results

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What makes CrossFit great? Too many things to list. One is the camaraderie. The high five mid-WOD or the simple nod of the head to the other person as you run past. The yell you give to your friend and competitor during the workout to just keep on moving or pick up the bar. This happens everyday in the gym and also in CrossFit competitions.

I judged Becky Clark during the last heat of the 100’s WOD at the NW Regionals and I recall her and Ashleigh Moe during their 100 kettlebell swings saying “keep on going” and “don’t stop” to each other as they were swinging the bells. Here’s two athletes battling to beat one another for the top 3 spots by even one second (and everyone else around them) taking the time to show genuine sportsmanship during the heat of competition itself.

Today I was able to go to Jet City CrossFit in Seattle for a WOD and the same thing happened. Four boxes worth of coaches and athletes got together and did a dueling partner WOD where you try to beat your partner at a max rep workout of 7 different exercises. During each interval everyone was high-fiving each other and giving encouragement to their competition. While the goal was to out-do your partner it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. This is just one of the reasons I am addicted to this crazy cult called CrossFit.

“Camaraderie” from the Southern California Regionals – video [wmv] [mov]

Drop-in at Jet City CF with SRCF, Foundation CF and CF Morristown:

Notes:

We sadly said goodbye today to John and Erin S. who are moving across the east coast and leaving the box. They have been with us for awhile and we will miss them. Good luck in Virginia and keep on CrossFitting!

CrossFit Games: “Games Attractions: The Spectator Experience” Only 27 days until EPIC-ation!

Congrats to Meghann for her 1RM deadlift; she hit 260# for a 35# PR with a small crowd cheering her on:

Bells and Ropes

For Time:

50 Double-Unders
10 Kettlebell Swings (53#/35#)
40 Double-Unders
20 Kettlebell Swings
30 Double-Unders
30 Kettlebell Swings
20 Double-Unders
40 Kettlebell Swings
10 Double-Unders
50 Kettlebell Swings

Results

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Random pics. At SRCF so much happens it’s hard to keep up. Here’s a snapshot of what you missed today.

Crabwalks:

Kettlebell Swings:

and Jorts:

Nuff’ said. (Okay maybe not, if you want a custom pair sign up for Amy’s homemade Jorts. They are all the rage and go great with Inov-8’s.)

Steph and her son Nolan on the 45th Parallel on their road trip to Colorado:

My buddy Scott and his wife (who owns Stoneway CrossFit) just welcomed another boy to their family yesterday. He was wearing our SRCF T shirt at the hospital and turns out their nurse was our very own Deidre (below). Small world!

What’s a thruster? This is a thruster!

Katie Hogan Vs Lindsey Valenzuela on the Thruster Ladder at the Southern California Regional – video [wmv] [mov]

"The Chief"

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Coach Ziggy keeping a close eye on everything and everyone:

Schedule notes:

Don’t forget we now have 0830 class every Wednesday with Michelle!
Sign up for Movement and Mobility Class this Wednesday at 7pm and EVERY Wednesday for the month of July with Rona! It’s included for unlimited members and if you are a 2 x week member it’s $10 per class. (If you can’t sign up for some reason online no worries just show up)

Justin ensures the shoulders drop below the elbows in the push-up:

Notes:

We are getting closer to the Games. Who will win? Who knows. One thing I do know is this guy will do very well again.

“One Goal” with Mikko Salo – video [wmv] [mov]

Thanks to Judges and Volunteers – CrossFit Games website

Are you looking for shoes that are good to CrossFit in? Here’s one great resource with lots to choose from. The ShoeMart CrossFit store

Over My Head

21, 18, 15, 12, 9 reps of:

Overhead Squats (95#/65#)
Toes-to-Bar

Results

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Attention: Gym is closed today, Saturday 6/25 for the CF Gymnastics Trainers Course

Good luck goes to Laura, Marc, and Coach Moe who are all running either the Rock-n-Roll Marathon or 1/2 Marathon on Saturday; as well as to Team Dirt Corps (Matt, Dan, Jim) who are racing DH Mountain Biking this weekend! Ride fast and don’t stop. Run hard and rock on!

Anyone who is a 2x week member and planned to WOD on Saturday 6/25 but couldn’t since we are closed please feel free to make it up by picking a class and tripling up in any week. We owe you one!

Notes:

“Open Participation Winners” with C.J. Martin – video [wmv] [mov]

Invictus Shares Tickets with Windy City

CF Invictus won the 2011 CF Games Open Participation contest for most members participating in the Open with 219 total! That won them a plaque, no affiliate fee for the year and 2 free tickets per participant!

Suckfest

As Many Rounds As Possible in 20 Minutes:

5 Thruster (95#/65#)
7 Hang Power Clean (95#/65#)
10 Sumo Deadlift High Pull (95#/65#)

Results

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“Box is closed this Saturday due to the CF Gymnastics Trainers Course we are hosting.”

Heidi sums up the WOD:

I can’t count how many times “What’s a thruster?” was asked today. After this brutal AMRAP my guess is those who did it won’t soon forget. I asked Michelle what she thought of the WOD (she did this one in the evening class). “Suckfest” was all she said. That sounds pretty accurate. At 10 minutes it likely felt like the WOD was plenty.

The prodigal son returns. Welcome back to Travis (above) who dropped in tonight for the WOD. Who is Travis? He was my first client at SRCF a couple years ago when we started back in our garage. Michelle had already been training a few others but I suckered Travis in to trying CrossFit. After meeting Pukie during his first WOD I was sure he would never come back. He did, regularly. It’s been awhile since he’s been in SRCF as he lives a bit far away and can’t get out as often. He now frequents the Compound when the stars and moon align for a workout. What brought him in for a visit? He said he saw a sign. Literally. He walked by lululemon at the Bellevue Square mall and saw both Michelle and I staring him down from our posters. Those laser stares burning the guilt right through him was enough for him to get out and see the new box. It’s good to see an old friend and don’t worry Travis, the bucket is ready for the next time you drop in!

Notes:

Congrats to Lindsay and Nadia who both just hit their 100th WOD! Welcome to the club and get your T Shirt!

Sign up for Rona’s Mobility Class on Wednesday night on Mindbody Online! From Coach Rona: “Mobility and Movement class is this week! We are working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes! Should be super fun!! It’s Wednesday night at 7pm. Sign up through Mind Body if you want to join in on the fun. :)”

Regional Update 4.3 – video [wmv] [mov]

Interesting story that Rainier CrossFit posted. The rules for Olympic Weightlifting are well understood and established. They are designed specifically for a judge to be able to quickly assess if the lifter has locked out their knees and elbows with the barbell. Any bent elbow for example is a no rep. What happens when someone wants to cover themselves due to religious beliefs? Looks like the IWF will decide the matter.

Muslim weightlifter’s wish to wear modest clothing triggers rules debate

What is wrong with this picture? Take a close look. Could it be that everyone from the AM classes who used a band in their warm-up left them out? Take care of your box!

Happy Father's Day!

Happy Father’s Day to all you dads out there. Sit back and enjoy.

Notes:

TIME! The Regionals are now officially over around the world. Next stop? The Games in LA at the end of July.

Regional Update 4.2 – video [wmv] [mov]

This Saturday 6/25 we will be CLOSED for the CF Gymnastics Trainers Course!