CF Games – Page 156 – SNORIDGE CROSSFIT

"Death by Power Clean"

Strength WOD:

Press (Strict)
3/3/3

Checkout WOD:

With a continuously running clock perform 1 Power Clean (95#/65#) the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

View this photo

Rob presses it out:

Cleaning Crew:

Lots of rounds in this “death by” today. Who has sore legs from Monday?! For those with super high numbers and good cleans next time consider going heavy and stay efficient. See you all tomorrow for more good times!

The Face of Intensity:

A word on the CF Games at the end of July. As you know Michelle and I (and several of your coaches) will be making our annual vacation pilgrimmage to the city of Torrance and the Home Depot Center in CA to watch the fittest battle it out. During this time the box will be closed. We will plan to post some workouts that anyone can do on their own while we are gone. Dates will be posted as plans are finalized.

That weekend of epic CrossFit competition includes our very own Pat who this year will be competing in the Masters Division. While we are down there of course we will be coaching him and supporting him. He will likely be allowed one coach who will have access to the workout/warm-up area. For anyone who is planning to go if you have any general questions about the Games please hit us up.

A few things to consider:

It is hot. Africa hot.
It is outdoors in the sun all day and night.
You are on your own for food, transpo, lodging, airport, etc. If you like soul food then there is a soul food grocery right out the gate so you are in luck there.
You are responsible for managing your own daily schedule and logistics to get both to and from the HDC and anywhere else. I will not be coordinating any of that for anyone as it will take likely all of my efforts to simply get Michelle up and on time to the Games each day. That is a WOD in itself.
It is not kid friendly. Don’t be those parents that left their kids broiling against a fence baking in the sun all day while their mom rooted for Speal and Mikko.
If you do not like sitting in the sun for very long periods of time watching wave after wave of shirtless, jacked and tan people work out then the Games are not for you.
There is really nowhere else to go unless you decide to go to a theme park while you are there, or you can take a driving tour of Compton (located conveniently next to the HDC).
On site food and beer is astronomically priced. If you are willing to pay $16 for a beer please let me know as I would like to finance a loan for additional space for the box.
Did I mention it will be hot?
Did I mention it will be all of the above for three long days?

If all of that is no problem then come one come all! It really is an epication! (defined as epic vacation)

While we are there we want to ask for your understanding that Michelle and I will be on vacation too apart from our role as Pat’s coaches. His success is our main focus, followed by our enjoyment of taking in the Games, seeing friends in the CF Community and hopefully getting a little sun, rest and relaxation.

Now for some CF Games related Media, videos, and other cool stuff:

Update on the Open: Week 7

Regionals and Games Prize Money Announcement

Annie Thorisdottir and the I.N.C.

Graham Holmberg is a Star

Medicine Ball Medley

Five rounds for time of:
15 Wall Balls (20#/14#)
15 Medicine Ball Cleans (20#/14#)

Results

View this photo
View this photo

How to do a Med Ball Clean with Josh H.:

Start with the med ball in a deadlift position
Deadlift the ball into an upshrug with full extension of the hips
At the top of the shrug drop down into a full squat while rotating the hands around the med ball
Catch the med ball at the bottom of the clean and then stand up to full extension
Don’t “throw” the ball up! This movement helps teach the barbell clean.

Notes:

A family of CrossFitters: The Speallers Compete in the Open

Installing your own pull-up bar? Don’t call this guy! Here’s a video from the CF Games Open WOD 11.6:

EMBED-Workout Freak’s Pull-up Bar Failure – Watch more free videos

"Helen Meets Grace"

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Results

View this photo

Fun Team WOD mash-up Saturday:

How cool is this? A mom and daughter from Rainier CF are moving on in the Games. One goes to the NW Regionals and the other to the Masters at the Games.

“Mother and Daughter Shooting for the Games” – 2011 Reebok CrossFit Games

Happy Mother’s Day to all of the awesome Mom’s out there!

Mollie got her 1st kipping pull-up Saturday and then Levi busted one out too:

Birthday WOD: The Zohan

For Time:

1 Mile Run
29 Deadlift (275#/185#)
11 Muscle-Ups
29 Kettlebell Swing (70#/53#)
11 Muscle-Ups
29 Snatch – Squat (95#/65#)
1 Mile Run

Sub: 2 Chest-to-Bar pull-ups or 1 Bar Muscle-Up for 1 Muscle-Up
Sub: Power Snatch and Hang Power Snatch/Hang Snatch (Squat)

Results

View this photo
View this photo

Happy 29th belated birthday to Coach Mark!

Killer WOD for a killer Coach! Even though Mark can do pretty much everything even a WOD filled with strengths can still be brutal. The running? That’s my birthday gift!

Tough week of programming so far, but how different is that really from any week? Short WOD’s can be just as challenging as long ones. A quote from someone I heard running today “I am never telling you my birthday”. Gotta love it.

Mark showing his excitement over his birthday WOD:

Notes:

Today is our 2 Year Anniversary of being a CrossFit Affiliate! Time flies when you are having fun making people do burpees!

Watch: Update on the Open: Week 6

Read: Stop Waiting For Applause: CrossFit Lisbeth

Rona is putting together a Mobility/Flexibility WOD Class that we will offer soon. Stay tuned!

CrossFit Kids and Saturday WOD will be at normal time this week (0930), even though some are running the Cinco De Mayo Race and also some are competing at CF Marysville in the Throwdown.

Derek and Meghann pulling heavy stuff:

"CrossFit Games Open 11.6"

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 pound Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Stop at 7 minutes.

Results

View this photo
View this photo

Tackling Open WOD 11.6:

We are excited to announce the conclusion and the results of the 2011 CrossFit Games Open. After 7 weeks and 6 WOD’s of punishing and challenging nature, in which over twenty-five thousand people started the Open, we are down to the Top 60 men and 60 women in each Region along with the Top 20 men and 20 women in each Master’s category. As the weeks have worn on and the numbers have dwindled lower with each passing workout, our athletes (and those fellow CF’ers and friends who have come up week after week to be validated for their Open performance) have competed with their best effort, all their heart, and all their passion.

15 of us at SRCF competed. Of those 15 we have two who have advanced! Congrats to Pat and Mark who both move on! Pat goes to the CF Games after finishing 10th in the 45-49 Masters Division and Mark qualifies for Regionals after he finished 55th in the Northwest Region. Pat will go straight to the CF Games from July 29-31 in Los Angeles and compete at the Home Depot Center against the other 19 men in his division. Mark will go the the Northwest Regionals from June 10-12 at the Puyallup Fairgrounds. Both spots are huge accomplishments and a testament to their training, efforts, and desire for pushing to be better CrossFit athletes. It is awesome to have them represent our box and pretty epic that we have one in Regionals and one in the Games. We are truly proud to be able to go watch both of them compete and will be there cheering and pushing them on through each and every rep!

A word on the Open:

I had three main goals for our box at the beginning of the Open.

Host the Open in our box with an atmosphere of fun, intensity, integrity, and quality.
Push our participation to the highest it could be both through registered athletes and through programming the WOD on a weekly basis for all to get the chance to experience the WOD’s, thus enhancing our community in our box.
Advance one or more athletes to Regionals, one to the Masters, and qualify a team for Regionals.

I can proudly say we achieved 2 and 2/3 of those goals! While not having a team advance (our team finished 33rd), we hit all the other goals and that is something that is a testament to everyone from all of our Coaches, SnoRidge CrossFitters and the competitors themselves. Every week it was amazing to see the support for everyone that our box showed. People came and cheered, volunteered, counted, judged, and more. We judged each other strictly and within the established rules. No deviations. Everyone who competed was legit and there was no “grey area”. Every competitor set some sort of PR with each WOD. Everyone grew in some way. The number of inspiring moments are too many to list. We had a large participation and turnout each week. Several already commented they want to compete next year. The elite community of our box was strengthened simply through having these Open WOD’s become “mini-events”.

Many of us likely are more hungry now for next year and have goals set for what they want to work on and improve. I certainly do, both for me personally and for our box. That makes the whole CF Games Open more than worth it. For some of its many flaws in website, standards, video requirements, rankings, and more; it truly did achieve what CFHQ set out to do. It was a worldwide inclusive event that was the largest fitness contest yet. It was open to all who wanted to compete and found the very top CF athletes across the world. Last but not least it built the community. The CF Games Open has been challenging, fun, filled with adversity, and is a trial by fire that you just don’t get in most other things we do in day to day life. So for those who are considering it next year? Get to training now. Take your nutrition serious. Make goals. Start working the things you suck at. Be it flexibility, running, barbell technique, basic gymnastic movements, whatever they are start taking the time to make a plan and get better at them. Work hard at them. Be patient, be diligent and be consistent. My training for next year’s Open starts tomorrow. Who’s with me?

Pat going unbroken on thrusters in WOD 11.6:

Mark flying through the Toes-to-Bar in 11.5:

Broadway CrossFit Style

5 rounds for time:

10 Burpees
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
100 ft. Standing Broad Jump

Results

View this photo
View this photo

This WOD is a grinder. In the late afternoon classes I heard from over a half a dozen people just how much of a grinder this one was. It was inspiring watching everyone push and cheer each other on to the finish. The same thing happened afterwards with a few of you who hit up 11.6 for the Open. Soldiering on through a suckfest breeds character. It also puts shorter workouts in perspective. Remember: Constantly varied, functional movement at high intensity over broad time and modal domains. Fist bumps to all of you!

Reminder!

CF Kids will start at 10am tomorrow.

Normal Saturday WOD time at 0930.
We will start at 10am for CF Kids (due to the SRELC Art Show) and for any of the CF Kids parents; you can hit the WOD at 10am in a second wave.
11am we will begin waves of athletes for the Open WOD 11.6

Coach Greg Glassman on the 2011 Reebok CrossFit Games Open – video [wmv] [mov]

Read: Rowing/CF Endurance Article and Rowing Technique Guide in Competitor Magazine

	Look inside >

HAIL THE RISE OF ROWING

	Look inside >

April 2011

	Look inside >

April 2011

Birthday Bunch

5 rounds for time:

200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run

Results

View this photo
View this photo

Happy Birthday to Nadia, Dustin and Matt!

Amy N. made an awesome montage video of a ton of SRCF pics. Check it out here.

Birthday WOD today was a combo for three people. Rather than come up with some sort of rep scheme that combined dates and ages, I opted to choose a WOD that had movements that challenged everyone and still provided enough “suck” factor. Happy birthday you guys!

Notes:

Saturday CF Kids Class: We will begin at 10am this week only due to the SR Early Learning Center Art Show that will impact half the kids and parents (and coaches). For those parents who are taking their kids to the Art Show you will be able to hit the WOD at 10am after the first wave that starts at the normal 9:30am finishes.

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

Last but not least if you are interested in the Throwdown at CF Marysville on Sat. May 7th then check out the event info on the right. So far we have a few interested in going and throwing down: Pat, Rob, Lucy, and Lindsay have mentioned interest. We will still plan to run CF Kids and also class at 0930 that morning, but will likely head up after to provide judges and cheerleaders. Who else is in?

Birds Eye View:

Raise Your Hand If Your Sure

21/15/9 Reps of each of the following for time:

Kettlebell Snatch – Left Arm (53#/35#)
Kettlebell Snatch – Right Arm (53#/35#)
Ring Push-ups

* Cannot break up and alternate arms on the KB snatch reps; must go all left then all right

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort 10m Crabwalk

* Partials do not count, butt cannot hit the ground while moving

Results

View this photo
View this photo

Kettlebell Snatch with Brad:

New movement today with the Kettlebell Snatch. Lots to think about and coordination is essential. Bottom line, don’t be timid! Get aggressive with it and don’t try to be the Statue of Liberty at the top with that kettlebell. Moving your arm slowly through the top of the snatch (and not punching it) will lead to a nice slow timbeeeerrrrrrrrr kind of effect to the KB into your wrist.

Crabwalk Races:

Notes:

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

RokFit Commercial/Video that shows a typical CrossFit WOD well. Group of people working hard, good form, crushed at the end.

"Zombie Helen"

Strength WOD:

Weighted Dead Hang Pull-ups
3/3/3

3 rounds for time:

400m Run
21 Deadlifts (Bodyweight)
12 Dead Hang Pull-ups

Results

View this photo
View this photo

When Zombies Attack:

Quote of the Day: “90% of all missed lifts in weightlifting are attributed to something with the feet.” ~ Coach Mike Burgener

“Annie Comes to Mike’s Gym: Part 1” with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Competing in the Open? It’s our final week. One more WOD to go and then the fun ends. Until next year. Or until the next Throwdown! Hungry for more competition? Check out the Throwdown in May at CF Marysville over on the right hand side of the site. Good cause and competition with good peeps. Register if you are interested and let us know.

If you are tackling 11.6 this week for the Open then read “This Is Our Time” from CrossFitDad (aka Rob)

More importantly here is our new coaching technique for teaching all of you movements like the clean, snatch, burpee, muscle-up, you name it. Just think Pop Up. Do Less.