CF Games – Page 164 – SNORIDGE CROSSFIT

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

View this photo
View this photo

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:

"Loaded for Bear"

Quote of the Day: “Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” ~ Jesse Owens

Brad back squats:

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Checkout WOD:

2 Minute Burpee Challenge:

Max reps burpees in 2 minutes

Results

View this photo
View this photo

The “Bear Complex” sequence with Katie and Nan:

The CrossFit Games Open website is now live. We have 13 athletes participating this year! Besides Michelle and myself we have Moe, Mark B., Jeremy D., Pat, Rob, Rona, Jeremy O., Matt, Lucy, Sean and Don all registered for Team Squatch. On Tuesday 3/15 it’s “Let the Games begin!”

Two upcoming events this Saturday 3/12!

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 10am class!
11am-3:00pm Saturday (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
Trunk Show is a Trunk GO!:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com
Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Heidi and Lisa get burpee-licious (Welcome Lisa and Ryan to the box!)

Double Trouble

For time:

35 Deadlifts (250#/175#)
45 Box Jumps (24″/20″)
1 Mile Run

Results

View this photo
View this photo

Happy Birthday to Rob and Dan!

(this combo birthday WOD rep scheme represents their youth):

Trivia: the deadlift was originally called the “health lift”.

Pairing these movements made going for a “run” a bit more challenging. The focus was on deadlifting heavy enough where form was not sacrificed. If you cannot maintain a flat back, weight on the heels, chest up, and shoulders back while ensuring the bar travels vertically in a straight line then back those bumpers off. Ensuring proper form will keep you safe, build overall strength and ready to deadlift another day!

Read “How To Perform The Deadlift With Proper Technique” from mensgarage.com

Rob goes RX + with his “headstand push-up” while Mollie looks on in amazement:

Notes:

The 2011 CrossFit Games Site is live. Go here and check it out. If you are a competitor then get registered and join the team (search for SnoRidge CrossFit). There a couple of you still needing to get online and signed up. The Open kicks off with the 1st WOD announced next Tuesday at 5pm!

Congrats to Willy (who’s lost over 40 lbs since he started CF) for proudly hitting his 100th WOD tonight and joining the “100 WOD Club” (Note the T-Shirt). Natalie also joined the 100th WOD Club this week. Keep it up and get to 250 WOD’s!

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

View this photo
View this photo

It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!

“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine

Moe leading the class through the Burgener Warm-up and some Snatch practice:

Coach Burgener coaching the full Burgener warm-up like only he can:

Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.

"Tiger Blood is all about details"

Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett

Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):

Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.

Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.

Attention CF Games Open Competitors aka Team Squatch!

Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!

2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open

Team Thruster

In teams of two, complete for time:

100 Thrusters (135#/95#)

* Alternate between athletes every minute (only one works at a time)

* Starting at the beginning of each minute you must complete 5 burpees; with remaining time in each minute complete max reps of thrusters. Stop every minute to complete the burpees before continuing with thrusters

Results

View this photo
View this photo

Lindsay thrusters while her teammates Amanda and Ziggy look on:

We are happy to announce EFT is finally set up! This is our preferred method of payment. Which means if you can get set up for us Michelle won’t have to send you a reminder email and you won’t have to remember to bring in a check!

Please complete the following steps if you haven’t done so already:

Click on the MindBody Badge link on the left site of the site (Under SIgn up and Pay Online)
On the MindBody welcome page, follow the steps to set up a profile
After you create a profile, select the “Online Store” tab
Select “Contracts/Packages” under the tabs on the right
Choose the correct package, then select the start date (beginning or mid-month) and click “I agree with the above terms”
Check out and enter your payment by credit card
Sit back and think “Winning. Everyday.”

If you want to enter checking account info for ACH monthly withdrawals or if you have any other questions or problems setting up this part, please set up your profile with personal info and let us know which option you want and we can help you set up the rest.

There are lots of cool things we can do with this program so we need all our members in there as we will get better at using the many features of the software for things like events, T Shirts, CF Kids, appointment scheduling, etc.

Notes:

From the land of the truly bizarre; human breast milk ice cream. Technically it’s free range right?

Ice-cream maker to make human breast milk treat – The Globe and Mail

Happy Birthday today to Rob! Here’s a shot from today’s training for the Games Open. (Don’t worry he will get a birthday WOD soon):

Some of the team tackling “Twins”:

Front Loader

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For Time:

1000m Row

Followed by 21-15-9 Reps for time of:

Front Squat (135#/95#)
Back Extensions (Sub Good Mornings 45#/33#)

Results

View this photo
View this photo

Quotes of the Day:

“Bring me a challenge. Somebody.” ~ Charlie Sheen

“We loves the Moe.” ~ Amanda, SRCF

This is what we want you to look like in a front squat (either Heidi or the front loader truck):

Keep that load up high in the rack position and put your weight on your heels (or tires)!

Read: “The CrossFit Games Are Stupid” by CrossFit Montgomery County(MD)

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House:

NO 10am class!
12pm-3:30pm Saturday 3/12 (this will allow for those who are running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves for those interested.
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
TBD: Hope to have a lululemon Trunk Show upstairs during this time (currently finalizing details)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com

Pre-Registration (ends Monday, March 7th)
Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
5k — $25 (includes tech shirt)

Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)

Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)

Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule
7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k
10:15 a.m.- Awards Ceremony

Pat gets fancy on Strength Days:

Preparing for the 2011 CF Games Open

21-15-9 Reps for time of:

Sumo Deadlift High-Pull (95#/65#)
Overhead Squat (95#/65#)

Results

View this photo
View this photo

“Just Pick It Up”:

2011 CrossFit Games Open update:

Judging at the CrossFit Games Open [wmv] [mov]

The 2011 CF Games Open begins March 15th at 5pm PST and runs for 6 weeks. Several of us here at SRCF are competing (and have been training for a few months together), all with individual goals in mind. Together our individual performances will allow us to also compete as a team, with hopes that we can advance either a team or individuals to compete in the Regionals (June 10-12); as well as hoping Pat advances from Sectionals to the CF Games in his age bracket of the Master’s Event. With two weeks left to “go time” many of us are to gearing up for a fun 6 weeks. Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes have two basic options during the Open. Film it on your own with a judge or go to a registered CF Affiliate and be judged. Results will be entered to a website designed to rank everyone by gender and region. Top 60 men, 60 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse.

How will judging during the Open work? See above video. We are opting in as an affiliate. We will judge strictly to the established standards that CrossFit publishes each week for the Games Open WOD. No deviation. Each athlete will have a judge. No-reps and corrections will be clearly communicated for the athlete to correct. Twice a week we will have a specific time for our own athletes who are competing to complete the WOD and be judged for their performance. Coaches included.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

Awesome ALERT:

Get the water cooler tested. Today we saw Josh get muscle-ups and Laura get kipping pull-ups! “Contests” (ask Rona)!

Games Worthy

3 Rounds for time of:

30 Push-ups (Hand Release)
Rope Climb (15’/12′)
21 Overhead Squats (95#/65#)
Rope Climb (15’/12′)

(There is a 12 Minute Cap on WOD #1)

Rest 3 Minutes; then Complete

3 Rounds for time of:

30 Toes-to-Bar
21 Ground-to-Overhead (95#/65#)

(There is a 10 Minute Cap on WOD #2)

Results

View this photo

These two WOD’s are influenced by the Final Individual Event of the 2010 CF Games. We slightly modified them to make up for not having a 15ft. wall to climb over as well as using longer time caps to allow everyone to get more work done.

A few pics from the 2010 Games Final Individual Event last year. Can’t wait to go back again for another “epic-cation”:

“Women Of The 2010 CrossFit Games” – video [wmv] [mov]

Last Chance for the Early Bird Special on CrossFit Games Tickets

Power Stroke

3 Rounds for Time:

500m Row
21 Hang Power Snatch (75#/55#)

Results

View this photo

Today’s WOD focused on a basic Olympic lift. The hang power snatch is a stepping stone to the power snatch from the ground and also the snatch (squat). Learning this movement will help you become more efficient at getting a barbell overhead (or any weight) and put you directly into a position to overhead squat it. Who gets tired of the “power clean, jerk, rack, move your grip out and jerk it again” combo to get ready to overhead squat? Learn to snatch.

Speaking of going overhead, tomorrow will be just that. Times two. We are going to run through two of the 2010 CF Games Final Event WOD’s (one will be slightly modified). Get ready to overhead squat, climb, go anyway overhead and hit those abs. Two WOD’s back to back with a time cap. They will be short, fast and intense. Do as much work as you can in the time limit. Get smoked, have fun.

2011 CrossFit Games Regional Boundaries Announced

Notes:

Amanda sent us this “Grande Awesome” email and she was cool with us sharing:

“I’m feeling especially introspective tonight So I thought I’d share what has been bouncing around in my head for the last couple months and has become crystal clear in the last couple weeks. I really struggled at the first 2 weeks w/ the “stop the slop” challenge – I’ve done countless nutrition challengs in my life. However, January is always a horrible month for me. My family is from the midwest & east coast; visits leave me missing them… On top of that this year I was sick for part of the month & had a hectic work schedule. But then I took a step back and looked at what has made the big difference in my life since Fall of 2010 and pulled it back together… I wanted to share.

Thanks for what you both do & caring about pushing your “peeps” to their potential.

I’ve never wanted to lose weight to be able to do a pull-up w/out a band. I’ve never wanted to be slimmed down so I could run a faster 400 M or bust out push-ups.

To be clear, I’m not new to being athletic, I’ve been running for over 10 years – I’ve done a marathon, several halves, and countless 10K & 5Ks. Losing weight and getting in shape was the result of the running and sure losing weight meant I could go faster, but I cared more about how I’d look at the end.

Exercising and eating good to actually feel better & perform better is a huge change. A change that is much more intoxicating then just looking good. If I had only figured that out a long time ago I’d be a much happier person today.

I’m getting it now… It has taken awhile and I didn’t understand right away. But with every PR, every struggle through a WOD, every proud moment I have – I get it.

Eating “paleo” isn’t some kind of punishment to lose 10 lbs; it is the fuel that makes me feel good & get through a WOD feeling strong. Even odder to me – I can’t imagine not having my Squatchers & amazing SnoRidge CrossFit box to go to. I’ve always been a solo artist, actually getting excited to go see my coaches & friends is a unique experience for me. One I really enjoy

I’m not perfect – I won’t give up pizza for the rest of my life but the work I put in pushing myself & eating healthy has a different payoff nowadays. One that is much longer lasting than a goal weight.”