CF Games – Page 160 – SNORIDGE CROSSFIT

Triple Play

For time:

1 Mile Run
30 Knees-to-Elbows (K2E)
75 Double-Unders
800m Run
20 Knees-to-Elbows
50 Double-Unders
400m Run
10 Knees-to-Elbows
25 Double-Unders

Results

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Runs, Knees-to-Elbows, Double-Unders:

Regionals has begun halfway around the world:

The 2011 Reebok CrossFit Games Australian Regionals Team Workout 1, Heat 1

Coming 3x/wknd, the Regional Update Show – Preview video [wmv] [mov]

The Update: Week 9

Notes:

Class/WOD Schedule for Saturday 5/28:

On Saturday 5/28 we will have a normal class schedule of 0930
At 1100 we will host the Advanced RX Challenge. This is a test of advanced movements, loads, and skills that we will use to determine eligibility for the advanced RX class which will begin in June and feature more advanced WOD’s.
Explanation and reasoning behind the Class can be found here
This class will be open to any members (and coaches) who can pass the test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass. This class will be kick ass! It is a “Go/No-Go” test and will be difficult. The intent of the test to is show areas that are clearly weaknesses to improve upon.
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test.

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

Monday we will have two class times ONLY
Wave 1 will be at 0930
Wave 2 will be at 1030
Sign-ups will be required via Mindbody
WOD is Murph or “Half Murph” – half the reps and run
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Allen (owner and friend of Imperial CrossFit) dropped in today and we all happened to be wearing each other’s shirts:

Check out the amazing custom box jump that Greg T. made us (this is reserved for use by anyone with a matching last name or by Greg, not for gym use!):

C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes:
5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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AMRAP Beasts:

Recovery:

Today’s WOD was a recent main site workout from CrossFit.com that a few of your coaches tested out recently. It had the same effect as above so I felt compelled to share. This week is shaping up to be a good one with a “Challenging” Saturday and “Murph” on Monday.

Speaking of Monday, as it is Memorial Day we will only hold one class at 1000. We will be participating in the “Murph Challenge” and honoring his true American Hero and Medal of Honor Winner that is one of the first Hero WOD’s in CrossFit.

Monday 5/30 at 10am
We will be doing the Murph Hero WOD for Memorial Day
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Movement and Mobility:

For those who are signed up this Wed. at 7pm is the first Mobility and Movement class with Rona. If you haven’t signed up and want to go here for more info. We have a few spots left!

Notes:

Update on the 2011 CrossFit Games: Individual Movement Standards and Rules for Regionals

At the link above are the specific rules for all the Regional workouts and how they will be scored and judged. I have to say I love how strict they are as described to both ensure good range of motion and proper movement. Eliminating competitors instantly for being unable to complete some of the advanced movements is also right on.

“Reebok: Building a CrossFit Community“, CrossFit Journal preview video [wmv] [mov]

CF Games 2011 Regionals Team WOD 6

For time:
20 Calorie Row
30 Burpees
40 Dumbbell Ground to Overhead Press (45#/20#)
50 Toes-to-Bar
100 ft. Overhead Walking Lunge (45# plate/25#)
150 ft. Sprint

* Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.

Results

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Team Ninjas-in-training clearly excited about the workout:

Between now and Regionals in June we will be running some of the CF Games Regional WOD’s either as teams or individual workouts. Today was the last team workout of the competition. Running it in pairs or as a 3 or 4-some still kicked everyone’s collective butts by the time it was through. Some of the workouts we won’t run due to the logistics and/or the movements and loads required. Doing some of them will give all of us the appreciation for what will go down at Regionals.

Notes:

A word on picking up after yourself (and your kids):

When you are done with your warm-up, workout or cool down put your stuff away. This includes PVC, equipment, barbells, bumpers, bands, H Grips, collars and rollers back where they belong. Wipe down what you used. We have paper towels and spray bottles. Do it as a courtesy to others and as the responsible thing to do. Please do not put empty barbells out on the concrete. This damages them. Too many things are getting carelessly dinged, broken, scratched and damaged. Way too much is being left out after each WOD for others to pick up. This is your box so let’s take care of it!

On the matter of kids, the amount of toys and food left for coaches or other parents to clean is also getting out of hand. Please no food or meals in the cave. If they have food then they need to eat it before they come or please sit and eat it in a chair at the front, then move into the cave. Please make sure you are putting trash in the trash cans and not leaving wrappers and crumbs in the kids cave.

Introducing our new kids: He-Man (left) and She-Ra (right).

The numbers though will be slightly different. He-Man will weigh in at a burly 25# while She-Ra will weigh a hefty 16#. When they arrive they will be reserved for anyone feeling tough enough to step up their training with a med ball.

“The Best Shape of My Life Nutrition Challenge” with CrossFit Verve,CrossFit Journal preview video [wmv] [mov]

Front Load

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats
1 Mile Run

Results

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Rocking the Front Squat:

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance.
Improve range of motion in those muscles and joints
Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
When: Every other Wednesday starting 5/25 from 7-8pm
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Quote of the day: “Build up your weaknesses until they become your strong points.” ~ Knute Rockne

In case you wondering why we write “kip” next to some RX results? Simply to differentiate the strict HSPU from the kipping version. Both are full range of motion, but doing them strict is obviously a greater level of difficulty requiring greater strength in pressing to a handstand. If you want to get stronger be patient with the right scaling, work on your press strength and your handstand technique. Diane is a benchmark WOD traditionally done with strict HSPU’s. To get on the Leaderboard you will need to be top 3 with strict HSPU’s.

Speaking of the Benchmark Leaderboard, it is in need of a massive update. That will be my project this week along with completing the Hero Leaderboard on the opposite wall. Top 3 men and women will be listed for each workout. To get on the board you must not only be top 3 but have clean reps with no questionable form or range of motion (ROM).

Big brother and Little brother:

Notes:

Tomorrow I’ll be posting the Mobility and Movement Class information. It will start next Wednesday at 7pm with Rona coaching and run every other week. Sign-ups will be required on Mindbody Online and the class size will be limited.

CF Games The Update: Week 8

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events! Order goes in on Friday.

If you want one then you must pre-order/pre-pay this week NLT than Thursday. Shirts are $20 and will be printed on American Apparel in a heather blue 50/50 blend. Post size and drop off either cash or check at the box. Also we are looking at a possible racerback tank for ladies but not sure yet if one is available in this color.

Forging Fitter Kids

Rest Up:

Forging Fitter Kiddos:

CF Kids fun on Saturday! We gotta try this game for the adults and the kids:

“Quick CrossFit Kids Games: Farmers and Lumberjacks” – video [wmv] [mov]

Feel Good Stories:

“I Am Not Breast Cancer” with Liz Anderson, CrossFit Journal preview video [wmv] [mov]

“From Thin to Fit – An Anorexic’s Story” 2011 Reebok CrossFit Games; Road to Regionals

"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

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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

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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

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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

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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: