CF Games – Page 169 – SNORIDGE CROSSFIT

"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]

Row, Run, Jump

For Time:

1000m Row
1 Mile Run
50 Double-Unders

Results

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Jana, Lucy and Pat row, run and jump:

First off I want to point out that yesterday Tara got her first callous tear on her hand after completing 35 RX pull-ups during the WOD! Great accomplishment on the pull-ups and keep working towards ditching the band!

Keep the inputs on the schedule options coming! See yesterday’s post and please post to comments. We are gonna tally these and look at what to implement ASAP. Early consensus is to leave the 6am as is for now and add a 7:30am and 6pm class 1-2 times a week. The move to a 9am class will be for sure once our daughter starts school in a month.

Tomorrow’s “go time” is 10am. It will be a team WOD so prepare to pair up and get work done! After the WOD for those interested I will give some POSE running instruction, run some drills and then have you all practice.

Notes:

The Inaugural CrossFit/USAW Open is this October 1st-3rd in Colorado Springs. This is the first competition event between CrossFit and USA Weightlifting and will feature a sanctioned weightlifting meet of 1RM Snatch, 1RM Clean and Jerk and a CF Triplet that is an AMRAP of squat cleans, pull-ups and double-unders. Competitors will be scored on total load (kg’s) plus reps in the triplet. Many CF’ers are signing up and a few of the top CF’ers from the Games are expected to compete.

SnoRidge will be represented very well by our very own Sean! I’ll be helping him train and accompanying him to the Cheyenne Mountain Resort to help cheer and watch him display awesomeness on a regular basis. Wish him luck and be sure to remind him to practice his jerks and snatches daily.

Ever done the benchmark WOD “Isabel”? 30 reps for time of power or full (squat) snatch. Most choose power. Load is 135 lbs. for men and 95 lbs. for women. How long would that take you? For most it’s easily a few minutes if not upwards of ten or more. How about 56 seconds?

Dave Lipson “Isabel” [wmv] [mov]

A Look Ahead…

Make every second and every rep count:

Mikko and Chan race through OH Squats:

Here’s a preview of what to expect this week: A couplet with a bonus checkout after the WOD for those who are willing, an AMRAP with some strict gymnastics exercises, a strength WOD that focuses on power, the return of shoot-through’s, carrying stuff overhead, a Hero WOD that none of us have done, a way to make wall balls harder, a team workout, and maybe even a buddy carry! That’s all you’re gonna get so don’t ask!

Notes:

Mark your calendars and get signed up. We have several events coming and want to get an idea for who is in! Check out the events listed on the right. First up is the Danskin Tri (not listed) on August 15th that many of you ladies are training for. One week later is the Railroad Days Race (5k/10k and kids 1k). After that we will be prepping for Fight Gone Bad V in September (9/18). We also are hoping to organize a rowing outing on the water with Lucy in Seattle as well as potentially a CF Kids trial run. So stop slackin’ and get crack-a-lackin’!

Row, Row, Row Your Boat

4 Rounds for Time:

500m Row
400m Run

Results

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Ready Line:

CrossFit Crashes the C.R.A.S.H. B.s This is from February but applicable as we rowed a bit today (Pat is required to read this). The Crash B’s are the World Indoor Rowing Championships and two of the Top CF’ers from the 2009 Games accepted the invitation to go and compete against the world’s best rowers to see how they would fare. They certainly fared very well. Next year’s Crash B’s are in February and in Boston. Seeing how we have a certain beast in the 40-49 year old age bracket who likes to row 10k’s as a hobby, and that we have a former rower or two at the ready to coach; I am thinking we need to get someone (cough, cough… Pat) signed up to compete next year!

Joe and company pulling hard while Moe coaches:

Two CrossFit Journal reads:

Read Fittest On Earth for a recap and interviews with the men’s and women’s individual winners.

Read Sights of the Games for a short collection of moments and background info on many of the athletes.

Notes:

Reminder! Class is 10am tomorrow. Waves will be run if it’s crowded and we will pair up to have a counter for each of you.

Head, Shoulders, Knees and Toes….

Knees and toes!

From the 2010 CrossFit Games WOD Event 6b

3 Rounds for Time:

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

Results

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Exchange of the day: Between Amanda and me during the toes-to-bar instruction:

Amanda: “Wait, I have a question.” Me “Shoot”. Amanda: “Is that really a squatch on your shirt riding a unicorn?” Me: “No he’s killing a unicorn.”

Jorge and the toes-to-bar (or ankles to bar!):

What do you eat for breakfast? Read “Breakfast of Champions“

The 2010 CrossFit Games CrossFit Journal commercial [wmv] [mov]

Notes:

Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.

Upcoming events: Look on the right side of the site and check out the many events this summer to sign up for with your fellow Squatches!

Happy Birthday Steph and Marc!

For time:

Run 400 meters
7 Overhead Squats (95#/65#)
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)
Run 400 meters
7 Overhead Squats
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)

Results
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Steph and Marc raise the roof for their birthday WOD:

Off to the races:

What is CrossFit? This video gets me fired up. Fired up to train, coach, and simply walk into the box and be around clients, friends, and family. It gets me thinking too.

What is CrossFit to me? It’s my way of embracing life. Seizing the day. It’s taking on a challenge and struggling to push both mentally and physically to see it through. It’s self-improvement, self-motivation and self-satisfaction. CrossFit is setting the example for my kid, my family, my friends, and my community. It’s evidence based fitness both of mind and body. It’s also hard and intimidating. CrossFit is butterflies in your stomach, mind screaming “quit” and then “don’t quit”. It’s almost never wanting to do the WOD until you hear “3-2-1 Go” and then loving that you did the WOD when it’s over. It’s bumper plates, big lifts, tall socks, board shorts and no shirt. Tire flips, rope climbs, handstands and being a big kid whenever you want. It’s epic, awesome and badass every single day. It is workouts that really are workouts. CrossFit is coaching, training, cheering, good games, and good times. It’s eating right, hating to rest, and chomping to get back to that next dreaded workout. It’s marriage counseling. It’s setting PR’s, learning new skills and newfound confidence, and then getting better at whatever you use your fitness to go do. It’s turning weaknesses into strengths. It’s helping my loved ones live a few more healthy and productive years. CrossFit is a vehicle which you can use to change your life, and we have been lucky enough to witness it daily in our box. Most of all, it’s simply FUN.

So what is CrossFit to you?

Our CF Games 2010 Epic-ation!

From Urban Dictionary:

Epication: An epication is a vacation of epic proportions. Standard vacations kneel and weep before the awesomeness that is the epication.

This defines our recent trip to Carson, CA (which sounds better than Compton) to be a part of the CrossFit-apallooza that is known as the CrossFit Games. It was a great weekend filled with awesome performances and memories that inspired us to get back in the gym to hit it hard. On top of that Michelle and I were lucky to enjoy our epication with some incredibly cool friends!

I have only three requests for the 2011 CF Games:

Have more of us Squatches go down
Have one (or a team of us) make it through qualifiers to compete and cheer for
Hurry up and get here already!

If you are interested in a ton of pics from the Games here ya go:

"Chipper: Week of the Games Day 5"

Inspired by the 2010 CF Games Affiliate Cup Event 3: “Chipper” [Recap]

2 Rounds For time:

Run 300 meters
15 Over the Box Jumps (24″/20″)
15 Dumbbell Squat Cleans (45#/25#)
30 Double-Unders
15 Push-ups
15 AbMat Sit-ups
30 Yards Walking Lunges

Results

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Michelle’s parents tackle the Chipper:

Coaching Tip: Over the Box Jump with Scott

While you can jump laterally or head on; the key is an explosive jump
Jump up while aiming beyond the box
Open your hips and then pull your feet and knees up to your chest
Stretch your feet out beyond the box and prepare to land
Land with your knees bent to absorb the impact
You can perform variations by jumping onto the box and jumping down; jumping and pivoting 180 degrees in the air to land facing the box; or jumping sideways (laterally) over the box

I love this! Watch the 2010 CF Games “Belief” commercial by CrossFit Again Faster [wmv] [mov]

Question:

During the prime 2 months of summer that we get here, is an 11am class needed or is 10am sufficient with a “come one come all” arrangement? The 11am has been spotty at best as the weather has gotten nicer and weekend plans take priority. So we are considering having a 10am slot and just running waves if it’s crowded. Post to comments.

We are officially going to petition the city to rename the street in front of the box…