CF Games – Page 172 – SNORIDGE CROSSFIT

"Lucy"

Happy Birthday Lucy!

4 Rounds for Time:

400m Run
40 Push Press (45#/33#)
40 Calorie Row

Results

This WOD was tough. Lucy loves to run and hates to row even though she’s great at rowing. The original plan was a 2k Row but we decided to save that for another day. Lucy has more than earned her very own workout on her special day. We all hope you had a great birthday and are honored that like so many others you found time to fit in CrossFit on your birthday!

Notes:

Gym is CLOSED Saturday! Seeya all on Monday if we don’t see you at the Regionals in Puyallup!

Jeremy rowed a 15.3 second 100m sprint today! Top gym time to beat…

"Georgia"

5 Rounds For Time:

10 Power Clean (135#/95#)
15 Push-ups

Results

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Travis and Tara cleaning and pushing:

I love this WOD! It’s one of my favorites.

This Saturday we are CLOSED!

In case you haven’t heard we will be competing at the Northwest Regionals for the 2010 CF Games at the Puyallup Fairgrounds. The top 75 male and 75 female athletes from Sectionals competitions from Washington, Oregon, Idaho, Utah, Nevada and Alaska will be competing to send 3 men and 3 women to Los Angeles in July to compete in the Games. There will be 35 or so Affiliate teams (including SnoRidge) who will also be competing to send the top 6 teams on for the Affiliate Cup. Last but not least will be the Masters Competition where CF’ers over age 50 all around the world are vying at their respective Regionals to advance the top 15 worldwide for the 1st ever Masters division competition.

If you plan to come then you can purchase tickets at the door but it will be cash only. Look for your fellow “Squatches” when you come into the arena. There will be plenty of vendors, food and free parking available. See here for more event details. This weekend is shaping up to be loaded with great weather, big effort and big fun! We hope to see you all there!

Notes:

Come tomorrow and help celebrate Lucy’s special day with her birthday WOD!

A few of you are SO close to your 100th WOD so remember to tell us when you hit it!

Watch the women’s competition at the North Central Regionals preview from the CF Journal [wmv] [mov]

By the way we love the feedback that many of you have been inputting into the site on the “feedback tab” (over on the left). We read and discuss all of the ideas and are trying to figure out ways to incorporate them!

"Ocho Loco"

Strength WOD:

Overhead Squat
5/4/3/2/1/1/1/1/1

Checkout WOD:

As Many Rounds as Possible in 8 Minutes:

8 Overhead Squats (75#/55#)
8 Burpees

Results

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Amanda on her way to a PR:

Lots of PR’s today. The overhead squat is a technical lift. It requires flexibility, balance, coordination, and core, leg and shoulder strength. It can be a huge frustration and for us as coaches one of the easiest ways to identify poor flexibility or range of motion issues. With some simple cues though and the right load, it’s easier than you think to get down and up using decent form. Pushing the knees out to track towards the toes helped some, for others it was the cue of rotating the lats forward and pushing the shoulders up to the ears rather than pushing up and back behind the head. Breathing in and out at the top and holding your breath during the squat was vital to avoid becoming a weeble wobble and for many it was simply the cue to push the butt back first before squatting. Whichever cue it was, remember them, practice with PVC, and stretch all over. Be patient and the PR’s will keep coming.

Notes:

Getting ready for the Regionals this weekend; tandem 185# Clean and Jerk with Moe and Michelle:

More evidence that too much sugar sucks the life out of you. Read about this study from The Journal of the American Medical Association that concluded that in addition to sugar causing an increased waistline, it was a contributing factor in the development of cardiovascular disease. Just think about the statistic that the average daily added sugar consumption per person is 21.4 teaspoons! Cut back people.

What are the different types of sugar?

A Sugar By Any Other Name . . . exposing the added sugar in your food

Read ingredient labels—sugar has a number of different names. Food labels list ingredients in descending order by weight, so limit foods that have sugar listed within the first few ingredients or that have several sources of sugar listed. Here are a few of the terms that spell S-U-G-A-R:

Agave nectar

Cane crystals

Corn sweetener

Crystalline fructose

Evaporated cane juice

Fruit juice concentrates

High-fructose corn syrup

Invert sugar

Malt syrup

Sucrose

Maltose

Molasses

Brown sugar

Cane sugar

Corn syrup

Dextrose

Fructose

Glucose

Honey Lactose

Raw sugar Syrup

Source: Harvard School of Public Health and USDA Dietary Guidelines

One Year Down!

3 Rounds for Time:

10 Clapping Parallette Push-ups
250m Row
20 Power Snatch (95#/65#)

Results

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Clapping Parallette Push-up with Jeremy O.:

Power Snatch with Jenna:

So tonight Michelle and I realized that today was a special date. Today was officially our one year anniversary of SnoRidge CrossFit. One year ago today we were granted our affiliate status and officially became a CrossFit box. Time flies when you’re making people do burpees!

So what does this mean? Well it means that we need to throw a party. After Regionals we will make sure we host a party and all are invited. Second, it means we owe all of you a giant thank you. Thank you for finding us, sticking with us, and growing with us. Thank you all for helping us become better coaches, make a fitter community, forge stronger friendships, and most importantly for allowing us to help you in some small way to change your own lives. Anyone can do CrossFit, but it’s not for everyone. It’s for any one person that wants to push, work and grind it out to take charge of their fitness. We are glad that we can provide the avenue for all of you that choose to make this a priority in your life. We look forward to many more WOD’s and PR’s for all of you! Year 2 of SnoRidge CrossFit: 3-2-1 Go!

Notes:

Welcome to Jenna and Sean who recently joined us at SRCF. Both are experienced CF’ers who previously trained at Rainier CF and CrossFit Basic and we are excited to have them in the box!

Watch “Fittest Over 50“, a CrossFit Journal preview [wmv] [mov]

Kids love tires too:

Reach for the sky…

5 Rounds for Time:

400m Run
25 Squats (Full ROM or Range of Motion emphasis)
25 Good Mornings (45#/33# or Green Band/Blue Band Good Mornings)

Results

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And they’re off!

Squats and Good Mornings:

Today’s WOD was primarily about squat therapy. The emphasis was on achieving full depth (hip below knee) with a tight core and maintaining your lumbar curve to full hip extension at the top. Using the hands to “reach for the sky” meant you had to open your hips to do it correctly. Bending over and touching out in front of you doesn’t cut it; if you reach high then the hips open. Training the hips to forcefully open (extension) from the closed position (flexion) means learning to use them to generate power. For those who are new, get used to the concept of using your hips to generate power.

One other topic is the warm-up. Here are our observations and our asks of each of you:

Everyone is starting to really get better at coming in, checking the whiteboard for the warm-up and attacking it. Keep up that trend! The warm-up is vital to prepping the body for the workout that is awaiting. Some of you require more than others to get loose so use the time to hit other areas that may be tight, stiff, or sore. If you are done and notice someone newer who isn’t sure what to do then offer a helping hand or explanation. We will be pushing to keep everyone moving and on pace to get started on time. We will also be spending time with each of you (some longer than others) to give cues and corrections during the warm-up to make you better. Take those cues and practice so that it transfers to the movement when you are doing it under a load or for time. It’s the perfect time to learn and refine a movement and build muscle memory (at least prior to your brain shutting down during the WOD). Most importantly understand that the warm-up prevents injury as well as reinforces technique. Last but not least, please limit the socializing to after the WOD so that everyone can benefit from coaching. When we are all ready to go at the same time it’s much easier to yell “3-2-1 Go” and everyone can grip it and rip it!

Notes:

Pat today ripped off a completely impressive 5k row of 17:30! For reference on Concept 2’s Online Rankings site in his age bracket (40-49) he would be tied for 40th in the world for the 2010 season in the heavyweight division. That is better than the 90th percentile! I want to row like Pat!

The NW Regionals WOD’s have been released (2 unannounced for the individual’s events on Sunday).

Watch Iceland Annie utterly dominate the European Regionals [wmv] [mov] (she placed 1st and last year in the Games was 11th overall and would have been higher but had not yet learned muscle-ups)

Who is Team Squatch?

Michelle: Moe: Kim:

Pat: Jeremy: Mark:

Here’s your team people! Next weekend these six will go to the 2010 CF Games Northwest Regionals to represent our box, work hard, grin and “bear complex” it, and high five their way through two days of tough team workouts. They will go up against at least 30 other teams representing affiliates from Washington, Oregon, Idaho, Utah, Nevada and Alaska that all want to earn a shot at competing for the Affiliate Cup at the Games in Los Angeles come July.

Come support them at the Puyallup Fairgrounds. It’s practically in our own backyard! How lucky is that?

I’m so stoked about coaching this team I am gonna go run or something!

"Bar and Hammer"

Dueling Bar and Hammer format:

Partner up and go head to head for max reps total:
400m Run
Front Squat (95#/65#)
400m Run
Sledgehammer Swing (16#/12#)
400m Run
Front Squat (95#/65#)
400m Run
Sledgehammer Swing (16#/12#)

* One partner squats/swings while other runs; switch up after each run
** Score total reps of both exercises
*** Outdo your partner!

Results

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Beautiful weather yesterday meant some “fun in the sun”! Great classes and the head to head format was a hit. For those who came at 1030 or 1130 our apologies that the schedule caused some confusion. It will be updated to show Saturdays at 10 and 11. Enjoy the weekend!

One week until Regionals! The schedule is here and we are all waiting for the WOD’s to be announced. If you are going as a spectator ask us about using one of Mark/Jeremy/Kim’s tickets that they had previously purchased but don’t need as they are on the team now. Also tickets at the door are cash only!

Read ‘Caveman Diet’ growing followers from EPSN

"Manmaker? More like Man-breaker"

Strength WOD:

10 Rounds of Max Effort 100m Row

* Rest 60 seconds between rounds; record fastest attempt

Jim C. and his record 15.4 second pull (9th on BeyondtheWhiteboard.com):

Check Out WOD Immediately After:

3 Rounds for Time:
40 Double-Unders
10 Manmakers (30#/20#)

Results

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The 100m row sprints came about as a WOD after recently seeing it as a max effort item listed on beyondthewhiteboard.com. A few people (your coaches included) played with it to see how fast we could go and I thought it was really fun. Stringing them together made it like running sprints and was just a different way to make rowing bearable. It also teaches how to row hard and fast for a short duration on the rower which will translate to faster row times for the longer distances.

We had a lot of derailing today and learning seat placement and a coordinated pull/return was important to staying on the rower. Jim C. and Lucy owned the day with their blazing times and no derailing off the rower in their fastest attempts. After the fun on the rowers was over, the manmaking began. Think push-ups/row/burpee/thruster on dumbbells. Now think HARD. As in they are hard to do. The combo with double-unders made for a tough WOD. If you want to see them go to YouTube and look up SealFit manmaker. And if you are mad you missed out on them don’t worry we will see them again.

Hulk SMASH!

Notes:

A short history of the CrossFit Games [wmv] [mov]

One week until Regionals! (We will be closed next weekend May 15th)

The Deadliest Snatch

For time:
Use Rep Scheme of 10/1, 9/2, 8/3, 7/4, 6/5…..down to 1/10 of:
Sumo Deadlift High Pull (75#/55#)
Power Snatch (75#/55#)

Results

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Faces of Strain:

The 2010 CF Games Northwest Regionals schedule has been announced! It’s ON! The WOD’s should be announced soon. Check out a list of some of the sponsors who will be there: lululemon athletica (our favorite gang from Bellevue Square), Forged Clothing, Life As RX’d clothing, Chef By Request, Progenex, Hot Off The Press Shirts, among many others. I can’t wait to buy more CrossFit T Shirts, I don’t have enough!

Notes:

Saturday Schedule:

9am Team Squatch training
10am Class (sign up by posting to comments)
11am Class
If the weather is nice plan to be outside. Should be fun!

Post Regionals we are going to plan a PARTY! When the weather is nicer it’s a done deal that we are gonna have a BBQ for the box at the house along with a Fish Game Tournament on the rowers. Who wants top bragging rights? Tentatively plan for a weekend in June. We may even bust out a WOD in the garage for old time’s sake.

Hang Power Snatch with Amanda:

"Shoot 'Em Up"

Strength WOD:

5 Rounds of Dead Hang Pull-ups

* Rest as necessary between rounds; work up to max reps per attempt

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes:
5 Deadlift (Use 60% of 1RM)
7 Shoot-Throughs (Parallette)
10 AbMat Sit-Ups

Shoot Through’s for Two!:

Results

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Today was a different type of strength WOD and check out WOD and both were quite effective. Dead hang pull-ups are all too often neglected in CrossFit. We rely on hip drive and kipping so often that developing the strength to adequately pull our own bodyweight can take a back seat to speed and efficiency. So why train dead hang pull-ups if they are less efficient? The same reason we do one rep max lifts with the barbell. To get stronger so that when we want to go faster we can because we take longer to fatigue and can get more work done. This means more power. That means better results physically. Practice those strict dead hang pull-ups, with or without a band. You will get stronger and your pull-ups will get better.

The “Shoot Through” with Ryan:

Think “Burpee on parallettes”. I learned these at the Gymnastics Cert and they are outstanding. Part push-up, dip and jump. It teaches speed, builds strength in the arms, core and shoulders, and drains you quickly. You can do them on parallettes or scale them using boxes or something higher to allow more room to jump and to make the push-up easier. Either way, it’s still hard to “shoot it’!

Notes:

History of the Burpee according to Wikipedia: The exercise may have originated from native North American ‘Indian Wrestling’ or it may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate Burpee fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of push ups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

Quick heads up on the box schedule:

On May 15th and 16th (Sat. and Sun.) we will be closed for the 2010 CF Games Northwest Regionals competition being held at the Puyallup Fairgrounds. We will have a team of our very own competing (Moe, Kim, Pat, Jeremy D., Mark B., and Michelle) in the Affiliate Team qualifiers and myself for the individual qualifiers. If you are thinking about attending as a spectator then before you go buy tickets let Michelle, Moe or I know as a few of our team members had already purchased a ticket and no longer need it due to being on the team. Come out one or both days and watch the events. There will be a bunch of amazing people all sweating through the Master’s Qualifiers, Team Qualifiers and Individual competition that weekend! It will be exciting, fun and a great opportunity to see some of the best CF athletes our 6 state region has to offer tackle some sure to be grueling WOD’s. All for a shot at the Games!