CF Games – Page 158 – SNORIDGE CROSSFIT

"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!

Tag, You're It!

Saturday WOD:

In Teams of 2 Complete 10 Rounds for Time:

5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row

* One bar, one box, one rower. One works at a time. Tag up each round with your partner.

Advanced RX Class WOD:

As Many Rounds As Possible in 15 Minutes:

1 Rope Climb (15’/12′)
10 Ring Dips
20 Wall Balls (20#/14#)

Results

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Post WOD:

Two awesome classes today! Good turnout, good energy and good times!

Are you trying to lose weight? Read “17 Reasons You’re Not Losing Weight” by Mark’s Daily Apple

Are you trying to gain muscle and pack on some pounds? Read “How to Gain Weight and Build Muscle” by Mark’s Daily Apple

CrossFit Games 2011 Regional Update 4.1 [wmv] [mov]

Some of you have been asking what Mark’s big balls are for? Why did he leave them in the box? Well here you go…

"Filthy Fifty"

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

Results

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Quote of the Day: “Failing to prepare is preparing to fail.” ~ Coach John Wooden

The Filthy Fifty Exercises in Pictures:

That was filthy wasn’t it? Ten exercises. Fifty each. If you’re new you did the Dirty Thirty which is also rough. This type of WOD is known as a metabolic conditioning “chipper”. Mainly because you chip away at each exercise and move on and also because at the end of it you feel like you were run through the wood chipper. I don’t program chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of hard to coach movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement.

Note:

Advanced RX Class starts tomorrow at 10:45am after the normal Saturday 9:30am class. If you didn’t test into the Adv. Class then make sure to show up for the 9:30am class.

Reminder: CF Kids Session II 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.

Good luck to Curtis who is attempting to summit Mt. Rainier this weekend. Be safe. Stay out danger and have fun!

Week 4 Reebok CrossFit Games Regional Teaser – video [wmv] [mov]

Nicole Goes Overhead

As Many Reps As Possible in 20 Minutes:

Run 400m
Max Rep Overhead Squats (95#/65#)
* Score total reps OHS, drop the bar to rest and you must run

Results

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So today’s WOD was a spin off two different benchmarks; “Nicole” and “Nancy”. Programming this one my intent was for it to have the max rep penalty scenario like “Nicole” where resting means you take a 400m spin around the parking lot. I didn’t mean for it allow any rest with the barbell unless it was standing with the weight overhead. Back rack = rest. It removes the strain and concentration required to maintain an effective overhead squat position and allows for recovery. That makes it no longer a max rep scenario.

So for the morning classes that were allowed to back rack it to rest my apologies for the screw up. You all caught a break. I should have explained it better to the “Assistant to the Head Coach” when I reviewed the WOD with her! That said I have given her detention and a formal written warning and placed it in her file for her next performance review…

One hand Muscle-up by George Piwko – video [wmv] [mov]

Notes:

Regionals pics are plenty and I’ll publish Flickr albums soon!
Advanced RX Class begins this Saturday for those who tested in at 10:45
Re-order for the Games T Shirts is going in soon. If you want one then write your name on the board in the box
Starting next Wednesday 6/22 we are going to add a 8:30am Wednesday class. That will mean Tuesday through Thursday will have a 8:30 class.