CF Games – Page 155 – SNORIDGE CROSSFIT

"Pistol Whipped"

As Many Rounds As Possible in 20 Minutes:

5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders

Results

See if you did this one a year ago: Previous Results

Caryn Rocking the Pistol

The pistol, also known as the one legged squat. These are a tough bodyweight movement that force concentration, balance and coordination. They also require leg strength and power. Standing up from a full pistol position hits every muscle in your leg, glutes and erectors. Our previous standard in the box for pistols to be RX’d were to hit a med ball on the squat. Today we took it further and said the goal if you had a pistol was to perform it “ass to ankle”. That is what the RX+ means. Over time expect that the RX standard will be sans med ball target. Getting complete range of motion is the goal. It’s not just that you wouldn’t ever have a butt ball in a competitive setting; it’s that the purpose of the pistol like any other exercise is to develop greater fitness while maximizing range of motion, efficiency and power.

Congrats to all who got their 1st pistols today (there were a few who rang the PR bell) with either the box, butt ball or without as well as to those who PR’d. Practice them and stay flexible. You can learn them.

If you are wondering why we are changing the pistol standard? Read this post which sums it all up.

“That Standard Is Stupid” by CrossFit Montgomery County

Notes:

This Wednesday night is “Mobility Strikes Back”

This structured and coach led class will focus on stretching, flexibility, and mobility. Learn techniques you can use to improve your range of motion in those muscles and joints, enhance recovery and get you back to working out or setting new PR’s.
This week’s focus: Calves/Achilles/Ankles and Shoulders & Scaps
When: 6/8 from 7-8pm (Runs every other Wednesday)
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

CF Games Update:

We are done with 2 weekends of Regionals, only 2 to go!

The Regional Update 2.3 – video [wmv] [mov]

Jeremy Instructs Pistols:

"Tag Team"

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Tag Team back again…

Reebok’s partnership (and sponsorship) with CrossFit is evolving quickly from sponsoring the CF Games to building a CF Box at the company headquarters to making apparel. Now they are rolling out shoes and Olympic Lifting shoes. Here’s a sneak peek at some of the models that were on display at the NorCal Regionals this weekend. Part Inov-8, part Minimus, with what looks like a slightly thicker but still flat sole. What do you think?

Our “Ball Rules” made the CrossFit Affiliate blog the other day.

“Gramps” Curtis brought all the kids with him to the WOD on Saturday:

2011 CrossFit Games:

The Regional Update 2.1 – video [wmv] [mov]

Next weekend from Friday through Sunday (6/10-6/12) are the Northwest Regionals! The box will be closed on Friday and Saturday as we will all be down at the Puyallup Fairgrounds cheering and supporting Mark as he competes and demonstrates random acts of awesomeness against the top male athletes from our 5 state region.

Come on down to join the SRCF family to watch some cool CF competition and meet others in the community. It’s the pinnacle local “Cult gathering event” for our region! Tickets can be purchased at the gate ($10 a day or $25 for a 3 day pass) or you can buy htem online at the link over on the right hand side of the page.

Also if you are interested in volunteering any of the days let me know ASAP.

Jeremy demos the full snatch. He is so fast on his transition under the bar he actually finds time to change into a sports bra! Lookin’ good!

2k Row

For Time:

2000m Row

Results

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Both of these 5 year old girls rowed a sub 8 minute 2k!

Kidding!

I know the sun finally made an appearance today in what seems like an eternity, but I can’t help but wonder how crowded it would have been had we done something like rope climbs, rings, thrusters or running today. Hmmm maybe tomorrow…

The 2k Row for time is a mean, mean workout. It usually ends with the athlete in writhing agony on the floor from rowing so hard while both feet are still strapped in. It’s a 6 to 8 minute all out sprint that is meant to hurt. Every pull and every second matters. When you hit that rower, make it count and go for broke.

Notes:

Saturday Schedule 6/4:

0930 WOD normal schedule
1045 we will start the Advanced Skills Challenge. You will be grouped with a Coach to take you through the entire skill set. Be prepared to move!

CF Kids Session II: For those who purchased the CF Kids Package I figured out what was set wrong and it should now show the online price. If you signed up yesterday when the price was set wrong (at $0) please add it again and purchase. Or let me know and I can add it to your account for you.

This picture represents how I felt working on the MindBody Online tool to fix and set it up:

“The Position: Part 5-The Pull-up” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov]

CrossFit Games: “I Love This Game” – video [wmv] [mov]

Snatch-tastic!

Strength WOD:

Squat Snatch
Take 12 Minutes to find your 1RM

Checkout WOD:

For time:

50 Double-Unders
5 Squat Snatch – Choose Your Load
40 Double-Unders
4 Squat Snatch
30 Double-Unders
3 Squat Snatch
20 Double-Unders
2 Squat Snatch
10 Double-Unders
1 Squat Snatch

Results

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Double Snatch:

Coaching Tips on the Snatch (also known as Squat or Full Snatch):

Set up in a deeper squat than your deadlift, with feet right under your hips
Grip bar at your overhead squat grip
Utilize the hook grip to avoid pulling with your arms early and to lift more
Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
Take a deep breath and contract your back and ab muscles
Lift the barbell off the floor while pushing the weight through your heels into the ground
Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
Look straight ahead and not down at the floor or ground
Push your armpits forward while arms are locked overhead as you stand up with the bar
Complete the rep by ensuring the hips open fully at the top before lowering the bar

Notes:

Let the Games Begin! – SicFit video [wmv] [mov]

Saturday Schedule: This Saturday we will run the Advanced RX Challenge Skills Test at 1100 for anyone who missed it last Saturday. The regular Saturday WOD will still be at 0930.

There is also a CF Fundraiser and Team WOD Challenge on Saturday in Kent for anyone interested that is being run by Stoneway CF and has some participation from a couple of local boxes. If you or a group of you are interested in going then please let us know so we can get you the details.

CF Kids Session II:

Session II will begin on July 9th and run every Saturday at 0930 (we are not running it in June due to Regionals as well as the CF Gymanastics Cert that we will be closed for 2 weekends that month). There will be 5 classes in Session II and sign-ups will be via online. We will also be closed for the CF Games from 28 July through 1 August so will take a break from the Kids program that weekend and resume the following week. Stay tuned for registration details tomorrow!

The “Twins” have arrived:

General rules on using my “Big Balls”:

Anyone wanting to go a little heavy can always use my balls.
Make sure you handle my balls with care.
Please clean the balls when you are done. No one likes dirty balls.
Always put the balls away. No one likes to see big balls just lying around.
When throwing them, don’t be scared of the big heavy ball or it might just hit you in the face.
No fighting over the balls. They are first come first serve.

Snatch Decision

3 Rounds for Time:
400m Run
21 Squat Snatch (75#/55#)
15 Push Press (75#/55#)

Results

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SnoRidge CF: Advanced RX Skills Challenge Results: View this photo

Teri and Moe push pressing and snatching:

So the weather didn’t cooperate on Saturday as this WOD originally had wall climbs (at a lower rep scheme) instead of push press. After Marc pointed out he was ice skating up and down the wall prior to the WOD we made a snap decision to sub in push presses. Turned out to still be a tough WOD with the same desired effect I had in mind. Don’t let the light snatch fool you, this one was deceiving.

Tomorrow will be our Murph Memorial Day Challenge! It’s full at 0930 so if you want to come then come at 1030 and we will fit you in.

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

Monday we will have two class times ONLY
Wave 1 will be at 0930
Wave 2 will be at 1030
Sign-ups will be required via Mindbody, Facebook or post to comments here on the blog
WOD is Murph or “Half Murph” – half the reps and run
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Lucy cleans:

Games Regionals Update:

The first weekend of Regionals are in the books for the Australia/New Zealand, North Central, Southeast and Canada West Regions.

The Regional Update 1.1

The Regional Update 1.2

For plenty more videos and story updates from each region go the 2011 Reebok CrossFit Games site.

Watch: A great interview with a former NFL Player (Oakland Raider) who now owns a box and wishes he had CrossFit back during his playing days.

“If I Just Would Have Done CrossFit” with John Stone, CrossFit Journalpreview video [wmv] [mov]

Nutrition:

Anyone interested in trying their own “Larabar” style bar check out this Primal Bar recipe that was posted on Rainier CrossFit’s site.

Break It Up

For Time:
50 Deadlift (245#/165#)
50 Burpee Box Jumps (24″/20″)

* Partition the reps however you want and go for time

Results

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Who liked the idea of breaking up your own rep scheme today into whatever you thought was fastest? Getting to practice your own “strategery” for a WOD is fun and a good way to do your own WOD programming. Putting the reps into a set of numbers that allows you to continually move instead of standing and resting takes some skill to approach a workout that maximizes your strengths and minimizes your weaknesses.

Today we also had a few Ft. Lewis CrossFitters pay us a visit. Welcome to Frank, Zach and Mark who all dropped-in and worked hard with the AM class. They do CrossFit for physical training with their Stryker Company daily. After the WOD they stuck around and worked on a couple things and Mark almost got his 1st muscle-up. Stick with it and you will have it in no time! Thanks guys for dropping in and more importantly thanks for what you do for all of us.

Welcome to Teri, Pam, Rhonda, Colleen, Angie, Tricia, Donna, Krista, Jim, Brett, Jay, Sara, Debra, Shelley and Jennifer who are all new this month and recently completed or are almost complete with Elements! I hope I didn’t miss anyone! Remember to introduce yourself to the new faces or it’s a 15 burpee penalty.

Notes:

Quick Highlights of the Australia Regional: Day 1 – video [wmv] [mov]

Read: 174,203 Things You Can Do Instead of Watching TV – Whole9

Now go turn off the TV and get busy!

Brad and Jenn enjoy a Paleo steak dinner on vacation. Now that’s a steak! (In Crocodile Dundee voice):

Triple Play

For time:

1 Mile Run
30 Knees-to-Elbows (K2E)
75 Double-Unders
800m Run
20 Knees-to-Elbows
50 Double-Unders
400m Run
10 Knees-to-Elbows
25 Double-Unders

Results

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Runs, Knees-to-Elbows, Double-Unders:

Regionals has begun halfway around the world:

The 2011 Reebok CrossFit Games Australian Regionals Team Workout 1, Heat 1

Coming 3x/wknd, the Regional Update Show – Preview video [wmv] [mov]

The Update: Week 9

Notes:

Class/WOD Schedule for Saturday 5/28:

On Saturday 5/28 we will have a normal class schedule of 0930
At 1100 we will host the Advanced RX Challenge. This is a test of advanced movements, loads, and skills that we will use to determine eligibility for the advanced RX class which will begin in June and feature more advanced WOD’s.
Explanation and reasoning behind the Class can be found here
This class will be open to any members (and coaches) who can pass the test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass. This class will be kick ass! It is a “Go/No-Go” test and will be difficult. The intent of the test to is show areas that are clearly weaknesses to improve upon.
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test.

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

Monday we will have two class times ONLY
Wave 1 will be at 0930
Wave 2 will be at 1030
Sign-ups will be required via Mindbody
WOD is Murph or “Half Murph” – half the reps and run
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Allen (owner and friend of Imperial CrossFit) dropped in today and we all happened to be wearing each other’s shirts:

Check out the amazing custom box jump that Greg T. made us (this is reserved for use by anyone with a matching last name or by Greg, not for gym use!):

C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes:
5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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AMRAP Beasts:

Recovery:

Today’s WOD was a recent main site workout from CrossFit.com that a few of your coaches tested out recently. It had the same effect as above so I felt compelled to share. This week is shaping up to be a good one with a “Challenging” Saturday and “Murph” on Monday.

Speaking of Monday, as it is Memorial Day we will only hold one class at 1000. We will be participating in the “Murph Challenge” and honoring his true American Hero and Medal of Honor Winner that is one of the first Hero WOD’s in CrossFit.

Monday 5/30 at 10am
We will be doing the Murph Hero WOD for Memorial Day
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Movement and Mobility:

For those who are signed up this Wed. at 7pm is the first Mobility and Movement class with Rona. If you haven’t signed up and want to go here for more info. We have a few spots left!

Notes:

Update on the 2011 CrossFit Games: Individual Movement Standards and Rules for Regionals

At the link above are the specific rules for all the Regional workouts and how they will be scored and judged. I have to say I love how strict they are as described to both ensure good range of motion and proper movement. Eliminating competitors instantly for being unable to complete some of the advanced movements is also right on.

“Reebok: Building a CrossFit Community“, CrossFit Journal preview video [wmv] [mov]

CF Games 2011 Regionals Team WOD 6

For time:
20 Calorie Row
30 Burpees
40 Dumbbell Ground to Overhead Press (45#/20#)
50 Toes-to-Bar
100 ft. Overhead Walking Lunge (45# plate/25#)
150 ft. Sprint

* Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.

Results

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Team Ninjas-in-training clearly excited about the workout:

Between now and Regionals in June we will be running some of the CF Games Regional WOD’s either as teams or individual workouts. Today was the last team workout of the competition. Running it in pairs or as a 3 or 4-some still kicked everyone’s collective butts by the time it was through. Some of the workouts we won’t run due to the logistics and/or the movements and loads required. Doing some of them will give all of us the appreciation for what will go down at Regionals.

Notes:

A word on picking up after yourself (and your kids):

When you are done with your warm-up, workout or cool down put your stuff away. This includes PVC, equipment, barbells, bumpers, bands, H Grips, collars and rollers back where they belong. Wipe down what you used. We have paper towels and spray bottles. Do it as a courtesy to others and as the responsible thing to do. Please do not put empty barbells out on the concrete. This damages them. Too many things are getting carelessly dinged, broken, scratched and damaged. Way too much is being left out after each WOD for others to pick up. This is your box so let’s take care of it!

On the matter of kids, the amount of toys and food left for coaches or other parents to clean is also getting out of hand. Please no food or meals in the cave. If they have food then they need to eat it before they come or please sit and eat it in a chair at the front, then move into the cave. Please make sure you are putting trash in the trash cans and not leaving wrappers and crumbs in the kids cave.

Introducing our new kids: He-Man (left) and She-Ra (right).

The numbers though will be slightly different. He-Man will weigh in at a burly 25# while She-Ra will weigh a hefty 16#. When they arrive they will be reserved for anyone feeling tough enough to step up their training with a med ball.

“The Best Shape of My Life Nutrition Challenge” with CrossFit Verve,CrossFit Journal preview video [wmv] [mov]

Front Load

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats
1 Mile Run

Results

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Rocking the Front Squat:

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance.
Improve range of motion in those muscles and joints
Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
When: Every other Wednesday starting 5/25 from 7-8pm
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!