CF Games – Page 163 – SNORIDGE CROSSFIT

Birthday Bonanza

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

Results

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:

Gun Show

Strength WOD:

Deadlift
2/2/2/2/2

Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint

Results

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“Loaded Weapon” Mollie and the Modified Pistol:

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground.

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

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:

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

Top 10 Fitness Myths – Foxnews.com

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

Take #2 of the CrossFit Games Open WOD 11.1

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.

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:

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:

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.