Category: CF Games

Rope-a-dope

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15’/12′)
9 Front Squat  
1 Rope Climb
8 Front Squat 
1 Rope Climb
7 Front Squat 
1 Rope Climb
6 Front Squat  
1 Rope Climb
5 Front Squat 
1 Rope Climb
4 Front Squat  
1 Rope Climb
3 Front Squat  
1 Rope Climb
2 Front Squat  
1 Rope Climb
1 Front Squat  
1 Rope Climb

* Sub 6 Dead Hang Pull-ups per Rope Climb

Results

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Pat climbs:

Pat Climb

WOD Demo with Chris Spealler – video [wmv] [mov]

Top 10 Fitness Myths – Foxnews.com

Lulu logo

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

Get Back to the Bar

Seven rounds for time of:
10 Wallball shots (20#/14# to 10’/9′ target) 
10 Pull-ups

Adriana_WB Jeremy_PU

or 

Take #2 of the CrossFit Games Open WOD 11.1

Andrea_Open WOD

Results

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Compare to Previous Results

Big Saturday class today! Looks like the 0930 class time works. As the weather improves it will soon be time to take advantage of the sun and get outside for a team WOD on Saturday.

Also congrats to Rona who has completed her 1st day of her CrossFit Level One Certification! A few of us were able to drop and watch her finish the day with “Buddy Fran” which is Fran x 2 alternating work with a partner. Tomorrow is day two. Have fun and do great things!

Check out the Leaderboard in the Games Open so far. Look who is in 1st place in the world right now for the Men’s Masters. Go Pat!

If you haven’t submitted your score yet do it now. Week 1 of the Games Open has been extended another week. There will be no new WOD posted this week and it will extend the Open out another week. WOD 11.2 will be posted March 29 at 5pm. If you want to do WOD 11.1 again you can this week per the Open schedule and resubmit. Check the following story on the Deadline Extension for details. Crazy to think there are over 20k people registered.

Coaching and Judging Open WOD Pt 2

Arnold at the Arnold Sports Festival by Rogue Fitness – video [wmv] [mov]

"Christine" and Push-Up Standards

3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box Jumps (24″/20″)

Results

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Row, Lift and Jump = Get Fitter:

Christine_Matt Rows Christine_Gloria DL

Who enjoyed today’s benchmark “Christine”? This one is a gasser that robs your box jumps.

Remember the regular Saturday Class is changed to run from 9:30 to 10:30 for the duration of the Open! Open athletes will have from 11am to 1pm to complete the Open WOD. Please note these times.

Bloodied but definitely NOT beaten. Pat and Sean after the Open WOD tonight with some fresh wounds:

Sean and Pat_Post Open WOD

Notes:

Push-up Standards. Watch and analyze YOUR push-ups. What faults characterize your push-ups? Your coaches see them every time we do them. Work on fixing them, we will work on enforcing the standard. 

  

Happy St. Burpee Day!

Strength WOD: 

Back Squat
5/5/5/5/5

Checkout WOD:

For Time:

100 Burpees

(Newbies complete 50 Burpees) 

Results

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 Quote of the Day: “P90X = Man Aerobics. CrossFit = Elite Fitness. Call us when you are ready to stop dancing around your living room.” Outlaw CrossFit

St Paddy's Day Squat

Cristin Back Squat Burpee King

New gym rule. Gum is allowed but has ONLY three acceptable locations: 

  1. In the wrapper
  2. In your mouth
  3. In the trash

Where it does NOT belong:

  1. On the floor or stall mat
  2. On the equipment
  3. On the bottom of someone else’s shoe

This bad habit has occurred far too often. I hate it. So does Michelle. Therefore this will not be tolerated and will be punishable by your choice of a) death or b) burpees.

50 Burpee penalty will be the warm-up and apply to the entire class for the entire day after any gum is found not in locations 1-3 above. We are not interested in who did it. We are interested in keeping our gym clean, everyone’s shoes gum free, and the rest of you safe so that Tom does not need to kill anyone from having to scrape gum off the floor mats or buy a new mat. They are expensive. 

If you are chewing gum during the WOD and don’t want it anymore, then walk to the trash can and throw it away. Your time will keep going. That is on you. Do NOT put it on the floor or equipment. I am sure you would not want someone coming into your house, chewing gum and then just sticking it on your counter or floor because they were too busy to throw it away.

Back Squat Sequence with Michelle (Note bar path travels vertically):

Back Squat _M - 1 Back Squat _M - 2 Back Squat _M - 3 Back Squat _M - 4 Back Squat _M - 5

Open Workout 11.1 with Jason Khalipa (2008 CF Games Mens Winner):

   

"CrossFit Games Open 11.1"

CrossFit Games Open 11.1

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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Results

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Don hits WOD 11.1:

Don_Open WOD 1

Judging…still judging:

Rob and Lucy_Open WOD 1

Today we kicked off the CF Games Open (which runs the next 6 weeks) and everyone got a chance to come in and do the WOD. Whether you are competing or not, each week we will program the Open WOD on Wednesday for everyone to have a chance to complete it either scaled or as RX’d. Later in the week the competitors only on Team Squatch will get additional opportunities on Friday and Saturday to complete it too for competition.

If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Wednesday is your only chance!

The community and camaraderie of our box was on display as the evening classes had a big group and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep. 

Notes:

WOD Demo with Laurie Galassi – video [wmv] [mov]

The History of the CrossFit Games by Roadside Entertainment forReebok – video [wmv] [mov] [HD mov – Download Only]

Worth reading! Shocking, a study finds that gluten basically sucks! 😉 At least it’s in the mainstream media now.

Clues to Gluten Sensitivity – Wall Street Journal

Clean Ladder

For Time:

10 Power Cleans (135#/95#)
200m Run
9 Power Cleans 
200m Run
8 Power Cleans
200m Run
7 Power Cleans
200m Run
6 Power Cleans 
200m Run
5 Power Cleans
200m Run
4 Power Cleans 
200m Run
3 Power Cleans 
200m Run 
2 Power Cleans 
200m Run
1 Power Clean
200m Run

Results

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Mark Cleans and John Runs:

Power Clean_Mark John_Run it in

The CrossFit Games Open starts tomorrow! The Open WOD will also be the WOD for the gym each Wednesday so that everyone gets a chance to do the WOD’s that competitors are doing. After a few glitches it has been announced.

Tomorrow’s WOD is:

CrossFit Games Open 11.1

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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

WOD Demo with Laurie Galassi – video [wmv] [mov]

The Power Clean with Sean:

Power Clean_Sean - 1 Power Clean_Sean - 2 Power Clean_Sean - 3 Power Clean_Sean - 4

Coaching Tip: Getting in the Set Position with Gloria

Set Position

  1. Bar 1″ from the shins
  2. Grip barbell with hands outside of knees
  3. Flat back or maintain a lumbar curve
  4. Knees flush with elbows
  5. Hips above the knees
  6. Shoulders slightly in front of the bar
  7. Neutral neck
  8. Clear your head and think “WINNING!”

"Happy Birthday Pat!"

Pat turned 46 yet still WOD’s like a 20 year old. Crazy!

Compete 3 or 5 Rounds of 46 Seconds each of max reps of the following exercises:

Chest-to-Bar Pull-ups
Box Jumps (24″/20″) 
Kettlebell Swings (70#/53#)
Double-Unders
* Rest 1 minute between rounds

Results 

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Pat and his birthday WOD gang:

Pat and the Gang

Today’s WOD was meant to be a 5 rounder. I messed up. My apologies to Pat (although for those who did 3 you are probably grateful) for typing the WOD description to say 3 rounds and confusing our AM coaches. For those who wanted to do 5 rounds but only did 3, then you can either do 2 extra rounds tomorrow or next year’s birthday just add 2 rounds to whatever WOD we dream up. If you are okay with it, consider it a birthday gift from Pat to all of us that we didn’t need the extra rounds to make us reach for that bucket.

Also congrats to Steph for reaching her 250th WOD today! That means she earned her shirt. Chest bumps and high fives!

KB Swings and Jumps:

Eric_KB Swings and everyone jumps

Notes:

Team Squatch: All Competitors see yesterday’s post!  Also please watch this video below and post a reply to comments that you have watched it prior to the Open starting.

This is how we will judge. It’s important that each of you understand this. 

Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]

For judges, we appreciate the offers for help; since we only need a handful we will only be asking some of you directly to act as judges during the Open. If you are asked we will expect you to be familiar with the strict movement standards, as well as be able to spot proper range of motion, no-rep and correct deficient reps, and communicate clearly what the count is or what needs to be fixed. 

That said cheerleaders are always welcome! Please feel free to cheer your fellow Team Squatch members on!

Games Open Info for SRCF

ATTENTION: Schedule Change:

For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will be 9:30am to 10:30am!

CF Games Open: 3-2-1 Go!

CF Games 3-2-1 Muscle up

2011 CrossFit Games Open Process and Schedule:

  • What is the CF Games Open? It is a 6 week Worldwide Competition that begins the process of finding the “Fittest Man and Woman” 
  • Dates and Schedule: The Open begins Tuesday March 15th at 5pm PST 

    • Open runs for 6 weeks: 3/15 to 4/24
    • Each Tuesday the WOD is announced for the week (Tues 5pm to Sun 5pm)
    • Athletes have two basic options: Film each WOD on your own with a judge or go to a registered CF Affiliate and be judged
    • Enter your results to a website that ranks everyone by region and the world
    • Top 60 men, 60 women, and 30 teams advance to compete in the Northwest Regionals at the Puyallup Fairgrounds (June 10-12)
      • NW Region is comprised of WA, OR, ID, MT, WY, AK
    • Top Regional competitors worldwide advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse
  • Registration: All athletes must register on the Open site (link below) NLT than 3/15

    • After registration join the team “SnoRidge CrossFit”
    • WOD’s must be done “As RX’d” each week or you are OUT of the running!
    • Each person’s score will help the Team!
  • Cost: Open is $10 per athlete

SnoRidge CrossFit Team Squatch Participation and Rules:

  • Schedule: 

    • Each Wednesday the WOD for the box will be the CF Games Open WOD for that week 
    • Competitors have the following options to officially complete the WOD for the week:
      • Wednesday 6-8pm 
      • Friday 5-7pm (Saturday Alternative)
      • Saturday 11am-1pm
    • Make-ups for emergencies as they arise, please adjust your schedule for the next 6 weeks
  • Judging and Results: 

    • You will be assigned a judge if you are a competitor
    • Judging to strictly follow the standards that CF publishes for each WOD
    • No-reps and corrections will be clearly communicated for the athlete to correct

Judge

  • Non SRCF Athletes:

    • non-SRCF athletes registered for the Open are welcome each Friday during the 5pm/6pm class times
    • Judging will follow above guidelines
    • MUST pre-register with us via Mindbody online or email in advance to complete the Open WOD for the week
    • Drop-in fee of $15 per WOD
  • Fans:

    • Register as a fan for free and you can customize your experience on the site to track athletes/teams and to comment on articles, videos, and photos

Bodyweight Blitz

For time:

90 Double-Unders
60 AbMat Sit-ups 
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups 
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups 
10 Pull-ups

Results 

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WOD Demo:

WOD Demo

Quote of the Day:

“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo 

Notes:

Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches 😉 and get WOD’ding!

CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website

Announcing childcare! Duties as Required:

Announcing Childcare