CF Games – Page 168 – SNORIDGE CROSSFIT

Yay Thrusters!

Strength WOD:

Thruster

3/3/3/3/3

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
3 Thrusters (95#/65#)
5 AbMat Sit-ups
10 Double-Unders

Results

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Cristin getting strong:

Quote of the day: “Today is my 1 year anniversary, 162 WOD’s.” ~ Marc

“That is a lot of time to spend with Tom.” ~ Jenna

Congrats to Marc for hitting his 1 year anniversary with us and CrossFit. Some brief highlights: Marc is able to do quite a few new things from when he started; run a 7 minute mile, jump a 24″ box, squat full depth, lift obscene amounts of weight, do push-ups, and almost do a pull-up compared to a year ago. He has completed three nutrition challenges and switched to a Paleo diet. He’s lost 60+ pounds, is no longer on statins, BP and resting heart rate all within normal, bodyfat significantly down, lean muscle mass up, and has a totally new wardrobe!

Before (1 year ago):

After:

Food For Thought:

Celiac Disease Can Develop In Adults – LA Times

Celiac Disease – Wikipedia

Fueling for Performance – Chef By Request

Coverage of the CrossFit/USAW Open:

The CF/USAW Open Will Stream Live For Free

Tour of the Resort [wmv] [mov]

A Month of Awesomeness

Get ready for a week of burpee-licious training! AND a month of Awesomeness…

Yesterday Michelle, Moe and I all completed the CrossFit Movement and Mobility Cert and learned a ton. We look forward to bringing it back to the box and sharing with you all. Rest assured that we will be emphasizing proper warm-ups, pre-WOD stretching and mobility and after-WOD recovery. Do that Mobility WOD for extra credit, it’s one click away over on the right side of the page.

Bottom line: Take care of yourself so you don’t have to have someone else taking care of you.

October:

1-3 October – USAW/CrossFit Open in Colorado Springs will be held at Cheyenne Mountain Resort and Sean will be competing on Saturday!

Event will be 3 attempts each at 1RM of Snatch and Clean and Jerk (Standard Oly Lifting Event) followed by a CrossFit Triplet: 10 Min. AMRAP of 6 Cleans, 12 Pull-ups, 24 Double-Unders
The event will be beamed over the internets! Grab some friends and watch the LIVE Webcast
Matt and Cherie Chan demo the CF Triplet [wmv] [mov]
Friday night will also be head to head competition of “Isabel” (30 Power Snatches for time) between Josh Everett and Dave Lipson; both of whom have sub 1 minute times on record

16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am

Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
There will be NO Saturday class at SnoRidge on 10/16 as we will all go to King

30 October (Sat.) – “Frankenchipper” Halloween WOD at the box from 10am until 12pm

Same WOD as last year
Costume required (you will do the WOD in it too)!

Swingers

4 Rounds for Time:

400m Run
25 Kettlebell Swings (53#/35#)

Results

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Swing away people!

Pistol at Andrews AFB Tactical Fitness Center, MD (i.e. CrossFit gym) after a drop-in for a WOD:

Sitting on the plane the other day as my daughter was crashed out on my lap and keeping me pinned in a semi-torturous position that almost sent me into the “pain cave” I had two options: 1) Wake her up and move her or 2) use the time to myself to self reflect and jot down some blog topics on my iPhone. I picked #2. Having just finished my Outside magazine earlier I had read an article in which the author laid out his “plan or formula for life”. It was simple yet striking at the same time. I thought it was a good read and I dog eared the page to come back to it at some point. Little did I know that the pretzel like position my frame was forced into on the airplane by my seat-hog 5 year old would be a good time to come back to it. I started pecking away on my notepad app and thinking about what it is that I think is a solid formula and one I want to both practice and pass onto my daughter.

My Formula for life:

Engage in intense and hard-ass daily exercise. Intense and hard are relative terms. Your intense and hard may be different than mine, but you alone know when it isn’t either. I do it 6 days a week. Sometimes 5 or even 7 days. It’s important to me because when I have a good workout I usually have a good day.
Fuel and feed yourself with real, quality food.Avoid the crap; the junk food. The stuff that a cartoon character says is healthy or a diet program tells you is worth “points”. I don’t eat for “points”. Simply put, when I eat right I feel right and I have enough energy to stay alert and ready for whatever may come. When I fuel my body this way I can also allow the occasional cheat which makes it all the more an epic experience or memory. I also can take comfort knowing I will live longer and healthier for my loved ones. That alone is worth it.
Choose a good partner and surround yourself with good people and friends. This keeps your heart big, your attitude right and your course correct. (I’m beyond blessed here)
Have goals and dreams. Set goals regularly and don’t be afraid to dream big. Then chase after them. Big goals or small goals do not matter. What matters is the habit you create that will breed success more often than failure. At a minimum it will make you focus on your successes.Whether they are here in the gym, at work, or at home try to achieve them one at a time. Me? I have more goals than I have time to tackle them all. I make lists. I have gym goals and life goals. In fact I need to complete my goal of documenting the 100 things I want to do before I die (I have 67 written down so far).
Work hard and Seize the day.Carpe Diem! Give 100% but don’t forget to have fun. Work hard, give it your best effort but don’t forget to enjoy it and make memories. Balance is key. I struggle here.

Notes:

Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.

Want to learn to climb a rope? Practice. Learn technique. Don’t ignore it. Even the best showed that neglecting those hard skill movements can bite you down the road. Plus rope climbing is just fun! Learn a style and practice in the box.

Mikko Salo Rope Climbs

Video [wmv] [mov]

"Team Murph"

Saturday WOD:

Team “Murph”

Kim and Michelle tackle “Murph” individually:

In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Rules:

Both team members must run a mile together each time
Teams may break up exercises between run segments however they wish but work one at a time
Teams cannot move from run to pull-ups until both have completed the mile
Call time when each team member completes their final mile

Post WOD complete max tire flips (850#/507#) as a team in 4 minutes

Results

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Friday WOD:

4 Rounds for time:

40 Push Press (65#/45#)
30 Squats
20 Ring Dips
10 Double-Unders

Results

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The blog is back! After an epic Thursday night (with our super successful CrossFit demo at the Fit 5 Fashion Show in Bellevue) we took Friday night to go out and enjoy some margaritas and food as a crew. The tequila I had sent me into that nice comfortable place that is not conducive to publishing coherent thought for the blog thus the missing post from yesterday. We are hoping to get some video of the event to share from the demo but I can honestly say we think it went very well judging by the feedback, screaming audience (over 700 people!) and comments from the other performers and lululemon crew. It was an amazing opportunity for all of us and a genuinely fun event. Special thanks to Jorge, Jana, Rona, Rob, Jenna, and Sean who cheered and represented SnoRidge for us in the crowd! It meant a lot!

Friday was a classic WOD that we pulled from the hopper that Michelle and I have both done several times. It is one that looks easy due to a light bar and somewhat manageable movements but 2 rounds in and you quickly realize how hard it is. Saturday was a great team WOD that breaks the Hero WOD Murph (done individually as RX’d) into a more manageable yet still challenging workout. Teaming up meant learning how to work together with your partner with fast transitions and splitting up the work to maintain fast pacing. Having both run meant everyone got to feel how different running a longer distance before and after a lot of reps really is.

Post WOD some of you took the challenge for max tire flips and loved it:

Notes:

“How Would You Stack Up?” in the 2010 USAW / CrossFit Weightlifting Open (Our very own Sean will be competing in this event in October)

"Death By Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees 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.

Don going airborne. Now that’s the way to finish the burpee!

Results

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Quote of the Day: “I finally figured out how to go down properly…wait that sounds bad!” ~ Rona

Yay burpees! Cristin asked me yesterday if we had a specific day every week that we programmed in burpees so she could avoid that day. Knowing today was “death by burpee” I could not lie. So I told her the truth, “NO there is not a SPECIFIC day. We mix it up. I’ll see you tomorrow!” I think she was not very happy when she came in today. She did however survive!

Proud parent moment. Ashley tonight did the WOD with the late crew. Staying to the back of the box, we matched burpee for burpee as each minute passed and I did the counting. Surprising me and maybe herself, she got into the 11th minute! And they were pretty darn good burpees all with a good jump and clap! To top it off after writing her name and result on the whiteboard she went and wrote my result up there.

Notes:

Reminder that Thursday all PM classes are cancelled this week 8/26. We will be performing in the lululemon 5 Fitness Fashion function in Bellevue. Details on the right hand side.

CrossFit Basic is also joining us for Fight Gone Bad V on September 18th. That’s four boxes total including us! (CrossFit Belltown, CrossFit Redmond, CrossFit Basic)

“Spirit of the Games: Pt 2” with Chris Spealler: CrossFit Journal [wmv] [mov]

"SQT"

“SQT“

3 Rounds for time:

10 Ground to Overhead (95#/65#)
200 yard Shuttle Sprint (Tag up each sprint using 50 yds. down and back twice)

Results

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Our latest sprint coaching technique: “Release the hounds!”

WOD demo with Chris Spealler [wmv] [mov]

Have you been asked “Can you really get a workout in under 5 minutes?” If you have done “Fran” or “SQT” that answer is absolutely yes! Anyone doubting how you can really do a CrossFit WOD in that short of time and feel gassed is a great candidate to try this one. Just invite them over, tell them to lift something heavy (and safely) as fast as they can from ground to overhead 10 times, then do some shuttle sprints for a total of 3 rounds. I bet they never doubt you again.

Want to lose weight, burn fat, get ripped, gain muscle, build endurance, and get faster? All of the above? Do sprints! Sprinting is both aerobic and anaerobic and chock full of benefits:

Sprinting: An Effective and Efficient Way to Build Muscle and Lose Fat

Fast Fitness 30 Second Sprint Workouts Build Fitness Fast

Burn Fat By Sprinting

Why Sprinting Builds Endurance

Notes:

Congrats to Cristin and Angie for completing Elements tonight! Get into class and build on what you’ve learned!

Eric, Angie and Cristin rocking an Elements WOD:

Rest Up

Hope you are rested and ready for this week!

Read a great interview with Chris Spealler, one of the top CrossFitters out there and just an amazing athlete. A veteran of all 4 years of the CF Games as well as a top 10 finisher in three of them (including 3rd this year); he was also the recipient of the “Spirit of the Games Award” for embodying the character of CrossFit. He is pretty legendary within CrossFit and has set a great example for many as not only a competitor, but also as a coach, HQ trainer and affiliate owner.

“Spirit of the Games: Pt. 1” CrossFit Journal Preview video [wmv] [mov]

Notes:

If you plan to participate in Fight Gone Bad V on 9/18 at the box, then you need to create a fundraiser page (link on the right under “Upcoming Events”) and raise some money for some great causes. My friend Derek from CrossFit Morristown (who just visited and many of you met) has been pushing people in his box to raise funds and they are now at almost $11k raised! What about us? Well, SnoRidge has $1300 raised. Ummm, it’s GO time people!

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Tara tackles Hang Snatches while Scott swings the Kettlebell:

Bionic is a unique WOD. Moving from a wide stance and narrow grip to neutral stance and grip to narrow stance and wide grip each round can cause a little confusion from movement to movement. It is also typically limited by the amount of weight that you can Hang Power Snatch. Put on too much weight and that becomes a hang muscle snatch or even worse a hang power “anyway overhead” lift. Dialing it back to ensure a load that allows you to do it correctly is the way to go and also will force you to move faster and generate greater power.

“Spirit of the Games Pt. 1” with Chris Spealler, CrossFit Journal preview [wmv] [mov]

Notes:

This Saturday is the Railroad Days 5k/10k race. We have at least 6 runners I know of that are running it with me (Marc, Laura, Lucy, Moe, Sangeeta, Jim M.). There are also a couple kids doing the 1k too. Anyone else in? There will be one class at 10am with Mark as well.

Attention! Fight Gone Bad V: We are hosting FGB V on 9/18 (Saturday) with CrossFit Belltown, The Compound, CrossFit Redmond, and the Chamber! The plan is to start at 10am.There will be waves and sign up times as we get closer. If you are planning to participate the rules state you must register, create a fundraising page and raise donations. Please consider this and help raise money for some valuable causes (Livestrong, The Wounded Warrior Project among them). For details on registration go to the FGB V site and click on the register link. When and if you register, pick our box as your “team”.

If you are thinking it’s too much to ask someone to donate, consider that one latte for $5 is more than enough to ask for. Or a happy meal. I would think most people understand that donating a few dollars for cancer research or for a veteran who is permanently disabled for defending our freedoms is worth forgoing a coffee or two.

Over Easy?

Strength WOD:

Overhead Squat

3/3/3

Checkout WOD immediately after from the 2010 NW Regionals:

3 Rounds for Time:

10 Overhead Squat (135#/95#)
50 Double-Unders

Results

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Steven thankful the WOD is over:

Steven and Rob demo the movements:

The checkout today was the first WOD of this year’s Northwest Regionals for the CrossFit Games. A very effective couplet, this one punishes the arms, legs and taxes the lungs. The faster you are able to move the harder it is to control the breathing to control 135 or 95 lbs. overhead. While there were several amazing performances on this WOD at Regionals, nothing was more amazing to watch than Speal doing this in under 3 minutes. He weighs 135 lbs. himself. Do the math, that’s 30 BODYWEIGHT overhead squats with 150 double-unders in less than 3 minutes. It must be seen to be believed!

Chris Spealler Top Time (2:39) in WOD 1 of NW Regional [wmv] [mov]

Notes:

See you all tomorrow at 10am; except for those resting for the Danskin Tri on Sunday. You ladies sleep in, eat a nice Paleo breakfast, and get your game faces on. Oh and don’t forget the cans of spray “Pam” for Rob to lube everyone up for their wetsuits!

"Dirty Thirty"

For Time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 Back Extensions (or Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Dirty Thirty Crew:

Sorry to the 7pm class for forgetting to write the scaling/RX movements on the whiteboard. I trust that you all wrote it in your WOD books.

SnoRage dropped in to The Compound tonight for the Dirty Thirty with Travis, Jeremy, and Kim. Good times! Check out their post here.

Notes:

Feeling like an Iron Chef? Or maybe a Paleo Chef? Check out this recipe. If you make it then let us know what you think!

Poached Eggs, Prosciutto, Asparagus and Kholrabi Rosti – by Martha Burton video [wmv] [mov]
Recipe [pdf]

Watch the final Masters event of the 2010 CF Games competition:

Masters Men [wmv] [mov]

Masters Women [wmv] [mov]