CF Games – Page 158 – SNORIDGE CROSSFIT

CrossFit Games Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
Jerk, Push or Split (165#/110#)

Results

Movement Standards for the WOD:

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

WOD Demo with Pat Sherwood and Heather Bergeron – video [wmv] [mov]

For the CF Games Open this WOD is heavy. It’s technical in it’s strictest form. At the same time it’s also not completely unforgiving. By allowing each rep of the clean or the jerk to count, this allows people to get at least one rep done and stay in the competition. It also allows for some alternatives like a power clean to front squat, thruster, or split jerk. If this is anyone’s close to 1RM in any of the movements, then it becomes a 5 minute strength WOD to establish that one rep and stay in the game, if it isn’t then it’s go like Hell and keep the rounds piling up.

Jill and Laura locked out:

Rob, Moe and Matt celebrating the completion of another Open WOD:

Notes:

Modifying and scaling is all part of CrossFit. Besides just lowering the load or limiting a movement due to strength or skill limitations, there are other purposes for which scaling or modifying a movement is called for. One example is a limitation from a physical injury. Part of what we do is modify workouts for any athlete in need. Don is one example; recently having had a plate from a long ago injury removed from his wrist his WOD’s are modified until he is fully healed.

Don and the one handed suitcase deadlift:

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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Rob hitting a round solo:

Previous Results

Deadlifts looked great today. For the late classes I got to see and coach the form and warm-ups were right on point and people were approaching this WOD with the right loads to ensure a good deadlift. Feedback was overwhelmingly positive about the 10 minutes to warm-up your dead and “pick your load” and go format. Congrats to Matt who PR’d his deadlift during the deadlift warm-up portion at 305#! That’s over 2x his bodyweight!

Amy and Laura demo a solid “Set” and “Finish” position of a deadlift:

Tomorrow’s WOD is the CrossFit Games Open 11.3. If you are interested in learning about the WOD and movements there is an instruction video at the link as well as explanation of the WOD. For those in the Open Competition and going tomorrow we wish you the best of luck and will be here to help judge, strategize and attack it. For Lucy and Pat who are on vacation and performing this workout abroad this week go forth and kick ass and take names!

Video “ESPN” style of the CF Games Open: Update on the Open: Week 2.

Notes:

Welcome to Michelle D., Nate, Ely and Justin who all started Elements with us!

Goal Setting with lululemon athletica at our box!

Who: lululemon athletica
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
When: April 8th, Friday 7-8pm
Where: Here at the box
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
RSVP: Post to comments or sign up in the box on the whiteboard

4 Minute Max

Four Minutes of Max Reps of Each Exercise:

Row (Calories)
Handstand Push-ups
Back Squats (95#/65#)
AbMat Sit-ups

Results

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Happy birthday to Karrie (with husband Josh):

Karrie asked for a birthday WOD in just her second WOD after completing Elements! How’s that for “jumping right in”? Hope you liked your workout today and we look forward to many more.

Read this post related to the CF Games Open: CrossFit One World: Superhuman????

Here’s another great read on the stages of the dreaded double-under: The Double-Under De-Mystified by CrossFit Northern Ireland

Post thoughts to comments.

Rona back squatting for reps:

"Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises for time:

25 Back Squats (45#/33# for all)
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run

Rules:

Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed.
No putting the bar down except for the run.
5 Burpee penalty during the WOD for the team each time the bar is dropped besides running.
Pass the bar back and forth until each person completes their reps.
You cannot run until both team members complete their reps for the exercise preceding the 400m run.

Results

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Week 2: Open WOD 11.2 Final Results

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Today’s theme was “Pass the Bar”:

Quote of the day: “Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.” ~ Vince Lombardi

Broomstick Mile is one of my favorite team workouts. It builds confidence in several movements through repetition, builds teamwork, and builds friendships through mutual suffering! Keeping that bar off the ground to save the burpee penalty for your team is a motivator to keep moving and forego that rest. Usually a WOD like this helps at least 4-5 of the movements “stick” and develop correct techniques with stance, pull, grip, lockout, etc.

Speaking of team building events, we are looking at organizing a trip for anyone interested (kids too) to both a Mariners game this summer as well as a weekend trip to Sky High Sports in Bellevue to jump on trampolines and hopefully play dodgeball. If you are interested let us know.

Notes:

Coming in April: Goal Setting with lululemon athletica at our box!

Who: lululemon athletica
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
When: April 8th, Friday 7-8pm
Where: Here at the box
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
RSVP: Post to comments or sign up in the box on the whiteboard

Birthday Bonanza

3 Rounds for Time:
32 Wallball (20#/14#)
35 Double-Unders
32 Pull-ups

Results

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Happy birthday to both Natalie and Josh H.! Today was their joint birthday WOD and it was a tough one (as birthday WOD’s usually are). The rep numbers tonight represented their ages. Josh completed the Open WOD tonight but does intend to make this one up soon.

Natalie moving so fast the camera couldn’t keep up:

Tonight several also completed WOD 11.2. Thanks to all for the support and great effort across the board from everyone who did it whether you were competing or not. Good luck to all of you who are going tomorrow as well. “Judges Ready! Athletes Ready!”

(Open WOD Pics will be sorted and posted this weekend)

2010 CrossFit Games Men Champ Graham Holmberg by Reebok – video [wmv] [mov]

Row, Rest, Recover

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Both WOD’s had the same mysterious effect:

Happy Birthdays to Jorge, Natalie and Josh H. this week! Jorge counted today as his birthday WOD since he loves rowing so much and I forgot to take his picture rowing tonight. Tomorrow’s WOD will be a birthday WOD combo for Natalie and Josh. If your birthday is coming up let us know and we will program a birthday torture…um…workout present!

Phoenix area affiliates compete together in Workout 11.1 of the Reebok CrossFit Open – video [wmv] [mov]

Check the Leaderboard for results on the CrossFit Games Open (Select Northwest Region to filter to our region)

The Overhead Sit-up:

Anchor your feet under dumbbells
Start on your back with a bumper plate at arm’s length extended directly over the eyes
Complete a sit-up with the plate directly overhead
Complete the sit-up with the “head through” similar to a press
Return to the start position

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift (155#/100#)
12 Push-ups – Hand Release
15 Box jumps (24″/20″)

Lucy Pushes:

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Results

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Quote of the Day: “Michelle, now show me some saggy ones.” ~ Tom asking for bad push-up examples for the WOD Demo

Holy Hand Release Batman! Today’s Open WOD looks like a gasser. Having not done it yet but witnessing several people go through it I think I have a pretty good idea for how tiring this one is. Movement looked great across the board and the energy in the box this evening was awesome. Having the WOD each Wednesday be the Open WOD has been fun and inclusive for the entire box and something we all end up being able to relate to and compare notes. That is one of the by-products of the Open that has been great so far. It’s a community strengthening workout that has brought people in to cheer, support, and share in the experience beyond just sweating it out. For those competing it’s invaluable to have your friends nearby yelling and cheering for you to keep moving, keep picking it up, or just push harder. That energy fuels extra reps for a CrossFit competition in which every rep and second counts.

Mobility WOD: Episode 207/365: Better Hip Positioning For Better Pulling (Deadlift)

Special thanks to Matt for taking some awesome pictures today!

What's a Thruster?

Strength WOD:

Thruster
3/3/3/3/3

Checkout WOD:

21, 15, 9 reps of each for time of:

Thrusters (95#/65#)
Ring Dips

Results

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Steph locked out:

Thruster = Front Squat + Push Press

For those unaware this is another “gentle” reminder. NO GUM ON THE FLOOR! More gum was found today thus burpee warm-ups for class will commence. No warm-up = no WOD. Whoever the culprits are that seem to think that during a workout it is okay to: spit out your gum, put it on the floor, or put it in a wrapper on the floor know that this is a NO GO. It’s disgusting and has the potential to get on people’s shoes, our equipment or ruin our mats. Take the 10 seconds to go throw it away (in any of our 3 trash cans). Log it in your book or on beyondthewhiteboard.com that you wasted however long to properly dispose of it if you need to. Just know that is is a complete lack of respect to Michelle and I and it is unacceptable.

Notes:

Tomorrow’s WOD will be the CrossFit Games Open 11.2 Workout. See the link for more details and an instruction video.

CrossFit’s take on SportsCenter:

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site

Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Results

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Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds:

"Jeremy"

21-15-9 Reps for time:

Overhead Squat (95#/65#)
Burpees

Results

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Heidi and Darawan complete “Jeremy”:

This named WOD is a different from all the others. “Jeremy” isn’t for a soldier, LEO, firefighter, or other type of hero. This one is for a young 3 year old boy who died in a tragic accident. The kids version of this WOD uses a PVC stick for the overhead squat. The adult version of this workout has since been modified to the above loads for the prescribed version. RIP young Jeremy.

Notes:

Saturday class at 0930 and Open 11.1 WOD at 11 for those giving it a go.

Watch and try this Paleo recipe of a meat crust pizza. Jeremy and Kim did and loved it. We plan to make some meatza and try it this weekend.

Meat Pizza or “Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Over 23,500 people have registered to compete in the CrossFit Games Open: Update on Regional Participation in the Open

Welcome Amy, Caryn, Loren, Anapurna, and Greg who all recently completed Elements!

Elements in action: