CF Games – Page 157 – SNORIDGE CROSSFIT

Chipper Monday

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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Amy chips away at her pull-ups:

Get signed up for Fight Gone Bad 6 on September 17. We are hosting again this year!

Alongside CrossFit Affiliates worldwide, for the past two years we have organized, led, and hosted Fight Gone Bad at SnoRidge CrossFit to raise money for worthy causes, sweat together, and build community (see FGB 4 and FGB 5). Our goal each year is to make the WOD count for more than just a tough workout for one day by bringing all of our great people together with our CF friends in our area and bond over hard work and purpose. As a former military service member I am fond of helping our veterans and heroes who have sacrificed so much for all of us in this great country and what better way to do it than through using our passion of CrossFit for a good cause.

This year we proudly host this event again and will invite a few of our close friends who own local CrossFit gyms to our box to share in the event. Along with all of your coaches I will participate and give my best in this workout to get as many reps as possible in honor of those who serve. The primary charity this year is the Special Operations Warrior Foundation which benefits the families of fallen operators and wounded warriors who are truly out front leading the real “Fight”.

Register for FGB 6 and then join our SnoRidge CF Team! Start your fundraising now. You will need to raise a minimal amount of funds ($30) to participate with us this year (this applies to all SRCF members and coaches). If you raise $150 you will qualify for one of the sick official FGB T-Shirts (steel grey, american Apparel T’s and tanks).

3-2-1 Fight!

Notes and Events:

“Rich Froning on Pressure and King Kong” CrossFit Games

This week CrossFit Seattle is moving into a bigger space and has a week of very cool events lined up that are free and open to all. Check out the events and if you are interested go drop in. Check out this Saturday especially for a bunch of awesome coaching clinics (Six 30 Minute clinics)!

Sunday at Sumner CrossFit will be a Whole9 Nutrition Workshop from 9am-5pm. Amanda, Lorraine, and Shannon from our box are attending. Click here for more details.

Rope-a-dope

Rob and Rona working on some skills demonstrating the new rope climb standard. You must be inverted and feet must clearly hit the 20 ft. (men) or 15 ft. line (women)…

David gave me a great idea and suggestion this past week for the website. Essentially it was that I could use the site to feature one of our coaches or members every so often with a few questions that gets to know them, what got them into CrossFit, and other general likes, dislikes and 411. I’ll be picking some standard questions and hitting people up soon.

Congrats to Marc M. who hit his 300th WOD this past week! That is epic stuff. Also congrats to the half dozen women in our box who are halfway through their Whole30 Challenge!

Notes:

Schedule notice:

We are going to be closed from 28 July through 1 August (Thursday – Monday) due to the CrossFit Games. In case you are new or you have been living under a kettlebell we are taking our annual CrossFit vacation down to California to watch the 2011 CrossFit Games as well as to coach and cheer on Pat in the Masters Competition.

We will post WOD’s each day for you to do on your own at home if you choose
The Games will be streamed live via the internets (including the masters)

This coming Saturday July 23 there will be no Advanced RX Class. CrossFit Kids and the 0930 class are still on schedule with no change.

A whole box of awesome. Picking up heavy sh*t is contagious:

Team Effort

Main Class – In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time

Score is Total Reps of Overhead Squats

Advanced RX Class:

AMRAP (As Many Rounds As Possible) in 5 Minutes:

3 Deadlift (275#/185#)
7 Push Press (115#/75#)

Rest 2 Minutes, then complete:

100 Double-Unders for time

Results

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When Don started CrossFit over a year ago he said one of his main goals was to be a better basketball player and that when he dunked a basketball he was gonna quit. Well not only is he an awesome CrossFitter and better basketball player a year plus later, he just dunked a basketball last week! CrossFit works! Lucky for us he isn’t quitting.

Don deadlifts and looks yoked:

Today there was a new rule for CrossFit Kids…”Freestyle!” When a coach yells “freestyle” the kids stop the WOD and start dancing. However they want to dance until the coach yells “WOD”. Then it’s back to the workout. Either way it’s still playtime. We are also extending this rule to the adult WOD’s so be prepared…

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

“Cooking With Nick Massie: Kalua Pork“, CrossFit Journal preview video [wmv] [mov]

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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Nate Powers Up:

Your way, just like Burger King! Today you got to do some self programming. Mix it up, pick the rep scheme you can manage and see it if works. It’s different when you don’t have it spelled out and have to apply some strategy to it.

Why are your feet so important? The jumping position and landing position is critical in lifting. Setting up properly and moving into a landing position that allows for solid technique. Stance. Grip. Position.

Watch: “The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CF Games: “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]

Steph claps it up:

CrossFit Love Note

Strength WOD:

Press
5/5/5/5/5

Checkout WOD:

10 Rounds for time:

100m Run
15 AbMat Sit-ups

Results

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Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?”
~ John Wooden

Lindsay posted this note below to Coach Mark today. Gotta love it.

“A deadlift love note: Dear Mark, a month ago I was just a girl, standing in front of a boy, asking him to stare at my butt as I struggled to complete a single, hateful deadlift. With your expert (and tasteful) coaching, I was able to correct my form and improve my performance. As of tonight, I have a 3RM that I’m proud of (183#), and a 1RM that down-right shocked me (193#). In short – thank you for being critical, and you rock!

Love, Lindsay”

The example above is of a coach who not only cares but can see that “Diamond in the Rough”. (by CrossFit Lisbeth)

CrossFit Games Stats of The Games Athletes

Amy presses and the guys sprint:

"Death by Pull-up"

Strength WOD:

15 Minutes to find your Deadlift 3RM (3 Rep Max)

Checkout WOD immediately after: “Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups 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

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In the WOD, load less, move faster = create more power. Know when to scale courtesy of Rainier CrossFit and Again Faster.

Quote of the day: “The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.” ~ Jon Gilson, Again Faster Equipment

Amanda PR’s and brings more cowbell. Lots of PR’s today!

Welcome to Eric, Scott, Richard, Richard (of course there are now two!), Corinna, Tricia, and Jennifer who all recently completed Elements!

CrossFit Games:

As we head into the final weeks before the Games some of the athletes who are competing are getting profiled by Again Faster. Today’s profile covers half of the Regional Athletes from the Northwest and is a pretty cool interview.

“All Over The Map: Brost, Stoneberg and Disch” by Again Faster Equipment– video [wmv] [mov]

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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Justin snatches:

Simple before and after mid-WOD correction. Justin lined up very far from the wall in the 1st round of the WOD for his handstand push-ups. Note how he resembles a bow up against the wall and is putting a large amount of stress on his back. By moving his hands closer he was in a safer position and closer to working on that hollow and press out. He also noted a big difference and how much easier it felt to finish those HSPU’s.

Quote of the day: “It is folly for a man to pray to the gods for that which he has the power to obtain by himself.” ~ Epicurius

Are you looking to do your first pull-up, muscle-up, HSPU or ring dip? Then read below:

“Finding Your Base Strength” by RX Girls: Miami

“Iceland Annie” is one of the top athletes in CrossFit and a favorite to win the Games this year. (She could beat half the men)

“Annie Thorisdottir talks 2009, 2010 and 2011 Games” – video [wmv] [mov]

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: