CF Games – Page 166 – SNORIDGE CROSSFIT

"Gwen"

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping
No Re-grip allowed
Rest only off the ground and as needed between sets
Use same load each set to be RX’d

Results

A Couple of Jerks:

This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.

I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”

Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!

Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope.

Notes:

No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!

Sunday Equals Rest Day

Michelle is completing her CrossFit Kids certification today! Our goal is to then launch a trial program in August. Stay tuned. Same Bat-time, same Bat-channel…

Can’t go to the CrossFit Games? Want to watch?

There will be a live HD webcast of the Games on the internets and it will be free! On Thursday 7/15 at 6pm Pacific there will be a 30 minute preview show and event coverage will start Friday at 8:45am. Read more here and we will publish the link to the viewer when it’s available.

Ring Handstand Push-ups demo:

WOD:
5 Rounds for time of
5 Deadlift (Fat Bar 338#)
5 Ring HSPU

Jello Legs

5 Rounds For Time:

50 Ft. Barbell Overhead Walking Lunges (45#/33#)
21 Burpees
* Let your trailing knee gently kiss the ground on each lunge

Results

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Quote of the day: “I pay for this?!” ~ Cathy mid burpee

Cathy and Jello Legs:

What’s tougher than walking lunges? Overhead weighted walking lunges. What’s even worse than that? Adding burpees! This main site WOD is a classic hard hitter. Who’s quads are feeling happy?

Coaching tip: The Barbell OH Walking Lunge with Adriana

Barbell overhead in a wide grip (either snatch/OH grip or push press grip)
Active shoulders
Look straight ahead
Lunge forward, keeping knee behind the toe box
Trailing knee gently kisses the ground
Step long and through continuing this pattern
Rest in place with barbell on the ground; not continuing to walk forward

This fires me up! Watch “Death by Clean and Jerk” with Mikko Salo, CrossFit Journal Preview video [wmv] [mov]

Notes:

Saturday schedule: “Awesome” practice will be held at 9am and 10am tomorrow. 9am is full, 10am is open! Come celebrate Moe’s birthday with a WOD…

Do you take Fish Oil? We are working with Barlean’s to get more info around pricing for group orders. Let us know if you are interested as they have great quality fish oil (both adults and kids).

You asked for it! Literally! Want to know what is sugar or artificial sweetener? Or how it is cleverly marketed and packaged into what we eat? Want an easy list to identify them? Whole9 took the suggestion from our workshop (can’t remember who asked) and posted about it. Read Whole9’s “Sugar = Sugar = Sugar“

Double Under Ladder

Strength WOD:

Shoulder Press
1/1/1/1/1/1/1

Checkout WOD:

For Time:

5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder

* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1

Results

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Graham Pressing while Curtis completes “Kelly”:

On the Double:

Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took.

Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!

Notes:

Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!

Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.

The final WOD at the Canada Regionals [wmv] [mov]

Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?

2K Row

For Time:

Row 2000m

Results

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Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Pop and Drop

Strength WOD:

Squat Clean
1/1/1/1/1/1/1

Checkout WOD:

For Time:
Alternate 15/12/9/6/3 reps each of
Burpees
Squat Cleans (95#/65#)

Results

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Heavy Metal:

“Cleans are truly an ideal exercise for every athlete in every sport.” – Bill Starr: Championship Olympic Weightlifting US Coach

Who loves the squat clean? This guy does! The full clean (or squat clean) is a great lift that hits the whole body. It’s highly technical, has a lot of moving parts, and quite possibly will never be “perfect”. This lift requires high skill and high levels of concentration. The demand on both the muscular system and nervous system are high, much higher than a “simple” lift like a deadlift. It wipes you quickly, and if the technique is not sound and the commitment to pull under the bar is not there, it will certainly limit reaching anywhere near your max poundage. Learning this movement is possible for all athletes; the key being practice, flexibility, speed and consistent effort.

Burpees and PR’s:

Notes:

Squatch has been traveling! North Carolina man claims he had a close encounter with “Bigfoot”

Two more reasons why CrossFit as a sport is truly entertaining to watch and cheer: Men’s Epic Match-up 2: Speal and Orlando

"Helen + 1"

4 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Fran and Nan – Hard Work Pays Off:

Today was a tougher “Helen” primarily to kick off the week with a tough WOD and to train the mind to think about exceeding a benchmark standard every once in awhile. Everyone was able to call out their official Helen time if they desired and then finish up the 4th round. Several PR’d and two of you stuck with all of your pull-ups to complete this benchmark (plus) as prescribed with pull-ups. Congrats to Nan and Fran for not only this achievement but also for patiently practicing and working on your pull-ups day after day. It paid off! The leaderboard for Helen is re-written both for men and women after today!

Evidence Based Fitness: Graham commented this past weekend he placed 5th (Congrats!) in a downhill mountain bike race and was not gassed after his run for the first time ever. Jorge went flying (paragliding) this weekend and noted he hiked up Tiger Mountain and back down with his rig in record time and did not feel anywhere near as gassed as he has in the past. Both credited CrossFit with their improved conditioning. Good stuff!

In Graham’s own words:

“The downhill mountain biking race that I went in Port Angeles was in the NW Cup series. I placed 5th in my class (out of 15), but the part that I was so stoked about is that I haven’t trained at all for DH riding or racing in 8+ months due to baby #2.

I literally took my bike off the hook, dusted it off, pumped up the tires, and headed to Port Angeles. I wasn’t tired on my race run AT ALL, whereas in past years I have been anaerobic the entire second half of the race, gasping for air. Crossfit totally works, I haven’t been training specifically for cycling at all, and felt stronger on the bike more than ever.”

CF Games “Let the Games Begin” – video [wmv] [mov]

Great Swings:

Notes:

Whole 9 Workshop Update this Saturday from 1-5pm is open to all:

Several spots remain open so contact us for registering. Details over on the right hand side on what the workshop covers. Cost is $75 a head to come learn about nutrition and why this is the most important ingredient to being successful as a healthy and strong athlete.

BBQ is immediately after and will celebrate our 1 year anniversary as an affiliate as well as kick off our inaugural Fish Game Tournament. Be there!

"Hammer Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Sledgehammer Swing – Right Side (16#/12#)
Box Jumps (20″)
Sledgehammer Swing – Left Side
Hang Squat Clean (115#/75#)
* Rest 1 minute between rounds

Score total reps and reps per round

Results

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Hammer Time:

Max A$$ kicking:

Hammer Gone Bad is all about doing more work. The only way to get your score higher is to do more work. It was great to beat on a tire and get the hammers some use today. Being able to do it in the sun was a bonus. Doing this variant on Fight Gone Bad makes me realize it’s been awhile since we’ve done the original version and that there are other versions out there we haven’t done. Maybe that will need to change.

Notes:

First there were Sectional qualifiers in February, then Regionals last month, now it’s time for best of the best to meet at the CF Games in July.

Highlights from the CrossFit Games Sectionals competitions video [wmv] [mov]

Building Blocks

Strength WOD:

Deadlift
5/5/5/5/5

Checkout WOD:

4 Rounds for Time:
5 Deadlift (225#/135#)
10 Knees-to-Elbows
15 Burpees

Results

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The deadlift is one of the building blocks to getting strong and developing a solid core. Done consistently the gains will more than pay off across the board in other strength exercises and WOD’s in general. The deadlift forms the core lift we use any time we pick up a barbell, dumbbells, med ball, kettlebell, etc. Get strong so you can go faster and lift heavier.

Talk about getting strong, here are a few examples of some of you who smashed some PR’s today from the last time we did a 5RM deadlift: Eli who went up 30 lbs. from 175 to 205 lbs., Rob who went from 205 to 285 lbs. and Michele B. (Mish) who went from a 1 rep max at 205 lbs. to a 5 rep max at 205 lbs.!

Coaching Tips: The Deadlift with Rob

Think “Stance, Grip and Position” on every single lift
Stance: Feet under hips, bar is around 1″ from the shins
Grip: Symmetrical on the bar, use either parallel, alternate or hook
Position: Lumbar curve, core tight, shoulders in front of bar and scapulae over bar, head straight ahead, weight on heels
The Lift: 1) Hips and Shoulders rise together 2) Weight stays on heels 3) Arms are straps (no bend) 4) Stand straight up 5) Bar travels up in a straight line along the legs 6) Stand tall, open hips and don’t hyper-extend by leaning back dramatically

Notes:

Welcome Maria and James who both finished Elements this week!

“Questions” with Jason Khalipa – a CrossFit Games video [wmv] [mov]

Watch the best explanation for how to butterfly kip I have seen yet. If you cannot already do dead hang or kipping pull-ups well then stay patient and focus on those. The butterfly is an advanced technique to progress to once you have a very solid kipping pull-up.

The Butterfly Kipping Pull-up explained with Chris Spealler:

"Pushing Helen"

3 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups

Results

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All warmed up and ready to go…

Synchronized Swings:

Handstand Push-ups and their variations:

Maintain a “hollow” position, think feet over hips over chest over hands, core tight with hips pulling into abs slightly.
Hands are flat and shoulder width to just slightly wider, fingers are splayed apart.
Point toes to the sky.
Hold the breath tight, lower yourself with top of head to floor (not forehead) and push up similar to a press, exhaling at the lockout position.

Scale using:

Pike floor push-up, keeping your legs as straight as possible, touching head to floor.
Pike push-up off of a box, keeping legs straight, top of head to floor. Adjust the height higher and walk your hands in closer to the box to increasingly place a larger load on the hands and shoulders to press or push-up.
Work your way to pike push-ups with feet on a wall then gradually being inverted with a full range of motion.

John and Jenna demonstrate:

Notes:

It’s not everyday you open the local paper and read about one of your clients. Autumn is a local web-lebrity! Read about her and her business partners endeavor with Macaroni Kid in the online version here.

If this video clip doesn’t get you motivated to hit the wod then what will?

The 2010 CrossFit Games, “Are You Ready?” [wmv] [mov]