CF Games – Page 154 – SNORIDGE CROSSFIT

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:

Curling Iron

5 Rounds for Time:
10 Ring Dips
12 Pistols (Alternating)
30 Double-Unders

Results

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Clearly Sean did not get enough of a WOD.

Good luck to Rob who is competing in WODFest tomorrow at Magnusson Park! No doubt he will do great and represent! He will be tackling 5 WOD’s tomorrow in one day. Four of them are known and one remains a secret until tomorrow. After the Railroad Days Race and the AM WOD we will be jetting over to join up with Rona to cheer him on. Come out and support him!

Speaking of Railroad Days, I’ll be joining several of you Squatchers for the 5k/10k race tomorrow AM. Runners wears your SnoRidge shirt and meet up by the pavillion on Railroad Ave before the race. Good luck to every one of you who are running. Think fast feet!

Note: Michelle will be running the box for those inclined to hit the regular Saturday 0930 WOD. Either way you have options tomorrow so get your butts moving.

Dipping low with Greg:

This video is just badass.

“Game Time” – video [wmv] [mov] [HD mov]

Cathy don’t need no stinkin’ butt ball! (Although we opted to give her the kids medball):

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts

* Post Load and Time (Use a DL that is heavy with good form)

Results

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Compare to previous results

Quote of the (yester)day: “There’s a lot of bromances going on in here, huh?” ~ Aileen

Jim H. reps it out:

Learning to choose your load is a fun strategy exercise as well as a reminder of how important it is that you track your results and pay attention to your 1, 3, and 5 rep max lifts for the major barbell movements. Knowing these loads and keeping them in your logbook will help you decide not only what to choose for your WOD, but also how to warm-up, what goals to set for building strength, or knowing what is too heavy, too light, or just right.

Got Pink?

Interview with Mikko Salo at the 2011 Games by Rogue Fitness – video [wmv] [mov] [HD mov – Download Only]

Get those funds raised for Fight Gone Bad 6 on September 17th! All SRCF Squatches who want to participate will be required to register and raise a minimum of $25 for the cause.

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Over the Top

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

As Many Rounds As Possible (AMRAP) in 7 Minutes of:

3 Wall Climbs
5 Overhead Squats (95#/65#)

* For Wall Climbs: Chest starts on floor, climb back and up until chest touches wall, walk back down wall and complete flat on floor

Results

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Debra Overhead Squats:

Wall Climbs and Overheads:

Overhead squats may be the most hated movement for most, but I am betting wall climbs are becoming a close second. Embrace the suck!

Chris Spealler’s mom competed in the Masters 60+ category this year. She wrote an awesome letter to CFHQ regarding her Games experience this year. This amazing woman truly gets it. (for those unfamiliar with “Speal”; he’s an “OG” in CrossFit, works for HQ and owns CF Park City, is an amazing athlete who embodies CrossFit, and a legend in the community)

Read: “A Note From Jill Spealler”: Reebok 2011 CrossFit Games

“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Coaching Tip: “Overhead Squat”

Maintain the bar in a straight vertical path at all times in the movement (hands, shoulders, behind the knees, heels)
Keep the load pressed up with active shoulders and armpits forward
Head neutral, don’t look at the floor (it pulls your chest down and the bar forward)
Squat with hips back first and your knees out
Take a deep breath and keep your “core” tight during the movement
Keep your weight in your heels at all times
Don’t rush standing up!

Standing it up (shows bar bath and placement):

Who’s up for Stand Up Paddleboarding? Most of your coaches gave it a try this past weekend and had a blast!

We are setting it up for the gym for anyone interested. Cost is TBD but we are guessing around $25 to $35 per person for a 45-60 minute lesson and practice out on Lake Sammamish (cost based on total number of people). If you are interested you must let us know so we can plan how many groups can board (8 at a time). The boards and lessons are supplied by SUP Quest who are first class. We are planning for Sept. 10 (Saturday) at Idylwood Park on Lake Samm from 4-7pm. We will also look to make it a casual late lunch/end of summer cookout or picnic. Since it’s on the Lake we also will take advantage and have a swim WOD of some sort. There is a large playground at this park and a small beach area for the kiddos.

Remember, the last statement of CrossFit’s “World Class Fitness in 100 Words” states: “Regularly learn and play new sports”!

CF Games Masters Chipper

For time:

10 Handstand Push-ups
20 Wall Ball (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees (Jump onto 45# Plate; no clap)
60 Sumo Deadlift High Pull (75#/55#)

* Athlete gets one bar, change your weight from PC to SDHP

Results

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Train Hard:

Play Harder:

That’s why we CrossFit!

Great chipper today of many basic movements that combined for grip fatigue and a good metcon, tomorrow is strength and a checkout.

“Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

Nutrition:

Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)

Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!

Recipe: Paleo Banana-nut Muffins

“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!

Stuff You’ll Need:

1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste

How It Works:

Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
Fill cups in the muffin tin about 2/3 of the way
Bake for 25 minutes
Yields approx. 12 muffins”