CF Games – Page 175 – SNORIDGE CROSSFIT

Push, Pull

7 Rounds For Time:

5 Handstand Push-Ups
5 Deadlifts (225#/135#)

Results

Short and sweet. This WOD is a quick one that with full handstand push-ups gasses you midway through and taxes the shoulders. We underestimated the effect scaling would have on this one and the shortened ROM (range of motion) for handstand push-ups did not adequately train the shoulders. Chalk it up as a learning experience. Future WOD’s with handstand push-ups will be stricter in using the pike push-up on the floor or pike off a box as a suitable scaled exercise rather than allowing 3 AbMat’s for a HSPU. For those who can get inverted and easily knock out HSPU’s with 2 AbMats we will lower that target slightly by using a 10# bumper and AbMat. The goal is to make the range of motion an equal challenge and load on the shoulders as a full ROM handstand push-up requires. This will increase overall strength in the shoulders much quicker.

Congrats Travis for PR’ing your double-unders with 48 straight tonight. Impressive hops! Also a big burpee welcome to John and Cathy who are completing Elements this week and Tara who just started. Don’t worry, you three will find out what burpees are soon…

“The Triplet” Highlights from the 2010 CrossFit Games Carolina Sectionals [wmv] [mov]

Notes:

5pm Friday afternoon class begins this week.

Saw this quote on an email from Lauren at lululemon: “There is no separation between health, family and work. You love every minute of your life.”

Don't Hate the Hopper Deck!

Hate the Game!

3 Rounds For time:

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

Results

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Fran locking out:

Happy St. Patty’s Day from Sangeeta:

I pulled this WOD out of the Hopper Deck (which I recently found again at the box) and figured this workout fit nicely with our goal this week of emphasizing alternating pull days then push days with cleans and double unders as the skill focus. The Hopper Deck is a deck of cards that has some great WOD’s; several benchmarks and many workouts that mix it up a bit. This one appears deceptively easy as the push presses are light and the rest seems straightforward and not particularly difficult (save the ring dips). It’s the exact combination of rings and push presses that leave the shoulders taxed and by round three struggling to complete those dips. The squats and jump rope make the urge to rest or slow down constant and start to suck the legs and hips away from the push presses. Two thumbs up for this one!

For those new to ring dips focus on achieving the full dip, whether it’s on a box, or on the rings using a band. Make sure the elbow drops below the shoulder in the bottom of the dip and touch the rings to the outer edge of the chest. Extend fully with locked out arms. If you need to kip them then learn to kip by “pumping” your legs down to the floor as you reach extension on the arms. These are taxing and once fatigued note that going to failure will add a significant amount of time to your workout. Stop short of failure to allow your arms to recover enough to bang out a couple at a time.

Your Coaches all got to work out with a class today:

Notes:

Congrats to Fran for getting her double-under about two minutes before the WOD and then completing them RX’d in the workout. Also Rachel ran the 400m unbroken (only 7 WOD’s in!) and Rona PR’d her double unders tonight by stringing her first round together. Way to go ladies!

We’d also like to personally thank many of you for the incredible feedback, advice and inputs you have given us recently. From Moe, Curtis, Pat, Bonnie, Jason, Ryan, Jorge, Jana, Eli, Travis, the Compound crew of Mark, Jeremy, and Kim and many more, all of you have helped in some way to let us know what you think is working, what could use some focus, and what you love about SRCF. It’s been invaluable and we not only love it but encourage it. Please never hesitate to tell us what you think!

Welcome to Steven and Jackie from lululemon and Jeremy, Kim and Mark of the Compound who have recently started training with us regularly! Make sure you say hi and introduce yourself to them or it’s 5 burpees!

Affiliate Team update for the Northwest CF Regionals in May: As the team roster is still open and also since I am competing individually at Regionals; Mark B., Jeremy D. and Kim D. are throwing their names in the hat. Tryouts are still scheduled for April. They will be hard! We need to field a team of 3 men and 3 women that does not scale any potential WOD’s or movements as a team. No exceptions! If you are interested let Michelle, Moe or I know. It’s ON!

No Excuses

Ring Pull-ups with Don:

Today’s topic: No Excuses

Tired? Sore? Too Busy? Just not “feeling it”? Maybe we just can’t wake up or we had a long day. Sometimes when we get to the box and the WOD is so tough it makes us think of quitting. Or sometimes life just “gets in the way” of getting into the gym. Everyone experiences this at one time or another. Many times the reasons are entirely valid. Sometimes they may just be excuses.

Take a few minutes and watch Kyle Maynard of No Excuses CrossFit compete in the Georgia Sectionals for the 2010 CF Games. Why? Well, Kyle is a congenital quadriplegic. He is not only one heck of a CrossFitter he is an inspiring and amazing person. You may have heard of him or seen him interviewed by Oprah or Larry King. I was lucky enough to have met him once and hear him speak at the Affiliate Gathering in 2009. Motivating to say the least. After you watch this try and remember him the next time you have an excuse. I know I certainly will.

Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CF Again Faster – [wmv] [mov]

"Nate"

“Nate: In honor of Chief Petty Officer Nate Hardy, who was killed 2/4/2008 in combat operations in Iraq.”

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53# or 2 pood/1.5 pood)

Results

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Ryan with the Muscle-up and Mike with the 2 pood beast:

I was not so sure about when to program this WOD in. I have been wanting to add it for some time, but was holding off deliberately due to a few reasons; the intimidation factor, the fact that it has multiple advanced skills, and that I really wanted at least one person to be able to do muscle-ups RX’d. For the past couple months we have slowly but steadily worked on things like gaining confidence getting inverted, holding handstands for time, then scaling handstand push-ups. We have dramatically increased the number of people doing kipping pull-ups and doing them consistently so that ring pull-ups as a scale could be added in. Last we have worked strength WOD’s and hip extension on a constant basis so that several of you could move up in kettlebell weight.

Today it paid off! I was able to watch and help Michelle coach the late classes and it was so motivating. Everyone was scaled appropriately to enable them to complete 20 minutes of hard ass work. Whether you were on the rings, the bar, the band, or jumping over the bar it was all designed for pulling. Handstand push-ups with different levels of AbMats underneath, piked push-ups off the box or even piked on the floor provided a shoulder load. For those who have become very proficient in their kettlebell weight it was time to step out of the box and move up a weight. A few of you got to taste the difference 10 to almost 20 pounds makes in a swing. Before you know it I’ll have to add more rings and we’ll be having handstand push-up challenges.

Huge congrats to Mike for getting his first muscle-up today before the WOD. He surprised everyone including himself on his first attempt by getting up and almost locking out. After we got the camera out he nailed it (Will post a short video clip soon). Ryan also was the first person to complete a WOD with muscle-ups which was completely cool to see. Everyone should be proud; all of the movements were hard and not even a month or two ago most of you were not able to do what you did today. Stay focused, stay confident, stay positive about what you can do (like Bonnie, Sangeeta, and Laura did last night in moving up in box jump height) and believe that if you put the work in, it can happen.

Getting inverted is fun:

Notes:

Welcome Aaron who completed Elements today. Judging by how you crushed your mini-Fight Gone Bad workout you are more than ready!

6am Class with Moe tomorrow. Be there or it’s burpees for you. Wait never mind, tomorrow will be burpees for everyone!

Highlight video from the 2010 CF Games Ohio Sectionals at the Arnold Classic [wmv] [mov]

You can all thank Lorri for clueing me in on this video and giving me the idea of how we can use the new sleds. I guess I need to order some rope or straps…

Pull Like You're In Second Place

3 Rounds for time:

500m Row
20 Pull-ups
400m Run

Results

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Rowing Perspective:

Great turnout for the Sunrise crew today! Good to see the early risers hit a WOD to start the day with Moe.

Don’t forget your weekly weigh-in! How do you feel the Paleo/Zone challenge is going for you? Making progress? Staying strict? Feeling moody or feeling more energetic? Post to comments.

Read “Paleolithic Diet is So Easy, Cavemen Really Did It” in the Washington Post

Notes:

Post to comments if you are attending the 1000 WOD on Saturday. Right now Steph and Maria are in. Otherwise come at 1100. Affiliate Team will train at 0900.

Check out the poster for the SoCal Sectionals for the CF Games:

Five Rep Max

Strength WOD:

Deadlift
5/5/5/5/5
* Work up to 5RM (5 Rep Max)

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes of:
20 Squats
15 Double Unders
10 Kettlebell Swings (53#/35#)

Results

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Jason gets his first double unders while Michelle inspects Air Squats:

Taste of the Sectionals Pt. 3! Three attempts at a five rep max deadlift was the fourth workout of the WA Sectionals this past weekend. Each attempt was alotted 20 seconds to complete all 5 reps and the plates were iron which meant very little bounce between reps. Today we went with 5 attempts and no time limit. Many of you hit a new 5RM PR or exceeded your previous 1 rep max! That’s a strength gain.

Quote of the day: “My wife discovered she does not tolerate wheat and gluten. That explains over 10 years of craziness.”

(What’s funny is the context of this quote was that for 10 years she was trying to figure out what was wrong, not necessarily driving said husband crazy.)

The other thing I noticed and we talked about tonight is the effects of week 2-3 of our Paleo/Zone Challenge. For those sticking with it this is the period where the energy level is a little low, the mood is cranky, and the hunger pains are frequent. Stick with it and eat clean. If you are hungry eat but eat right! Don’t cave to temptation and start cheating. One cheat meal? Okay. One every day? NOT okay. Stay strong and one week from now you will feel better, be moving faster and fatiguing much later in your WOD. This is the beginning of getting past the “break point”. The point that makes you just want to forget it and go back to how you ate.

One other point I want to bring up. Many of you likely have encountered the strange look, snide remark or negative comment regarding how “crazy” you eat. How everyone has an opinion on what Paleo or Zone is or why it won’t work. My advice? Ignore it. People who do it are merely projecting their own insecurities or justifying their own lack of discipline in proper nutrition. Beware trying to spend too much time and energy trying to convince every one of your co-workers or friends why that sandwich, chips and diet coke is bad. When they see your results then they will really want to know what you’ve been doing.

Living Paleo – “Food Cravings“

A Proposal and a Bladder Malfunction at the Utah – Nevada Sectionals of the 2010 CrossFit Games video: [wmv] [mov]

Notes:

It’s that time! Dues are due. Please pay in the gym if you are due at the 1st of the month.

Welcome to Aaron, Lorraine, Autumn, and Caroline who began Elements this week!

Affiliate Team training will be Saturday at 0900. We will run two main group WOD’s on Sat. at 1000 and 1100. Sign up in comments for the 10am WOD.

Join Moe tomorrow at 0600 for the early AM WOD! Don’t forget the schedule change for next week only: On 3/9 next Tuesday there will be NO 6am class. Moe will swap that class and teach on Monday morning at 6am (3/8). No change for Thursday.

SnoRidge CF WA Sectionals pics on Flickr. More pics added!

Ring Around the Front Squat

For time:

40 Ring Dips
40 Front Squat (53#/35#)

*Post WOD pick a time and complete 3 x Max Handstand Holds at either 15 sec/30 sec/45 sec/ or 1 minute

Results

View this photo (WOD Results)
View this photo (Elements Results)

“With this ring I thee dip…” ~ Jorge and Jana ring dips for fiance’s

Part two of a “taste of the Sectionals”. Rather than forty handstand push-ups, today we paired ring dips with heavy front squats. Using the bands to scale ring dips allowed full range of motion while giving just enough assistance to tax the arms, shoulders, and chest. Forty reps straight proved tough and left the arms a bit noodle like before tackling the barbell. The squats should have felt heavy but still allowed proper form with the weight in the rack position with the chest and elbows up and the weight on your heels.

Avoiding your weaknesses inhibits athletic development. Following the WOD it was skill time with some basic instruction on handstand holds and getting more comfortable being inverted. For several of you it went from “I can’t do this” to nailing holds of 15, 30 and 60 seconds at a time. The handstand hold is not meant to be a parlor trick or some step toward becoming a gymnast. It’s a movement that will strengthen your core, develop a stronger overhead press, teach balance and agility, and develop confidence. It’s the first part towards handstand push-ups, an incredibly taxing exercise that we will see more of. Like anything else it can be scaled so get comfortable getting inverted and have fun. Don’t worry, we will be there along the way to teach, coax and catch you. One handstand at a time.

Notes:

Schedule Change for next week only: On 3/9 next Tuesday there will be NO 6am class. Moe will swap that class and teach on Monday morning at 6am (3/8). No change for Thursday.

SnoRidge CF WA Sectionals pics on Flickr. Thanks to all who have shared their pics! I’ll keep adding more and more from the many CD’s we received!

Also Rainier CrossFit posted pics to Flickr of the weekend.

Fight Gone Bad-ish

“A Taste of the Games” this week!

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

Wall Ball (20#/14#)
Power Snatch (95#/65#)
Box Jumps (20″)
Row (For Calories)
* Rest 1 minute between rounds

Results

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The 2010 CrossFit Games WA Sectionals SnoRidge Competitors:

(More pics to be posted soon)

This week some of the WOD’s will either be directly from the WA Sectionals that occurred this past weekend or will feature similar programming or movements. We wanted to give you all a “taste” of what some of these felt like while mixing it up a bit with a different movement here and there. Unknown and unknowable! Why not make it a little different? If you are so inclined to relive the Sectionals feel free to take a day off later this week, then come to each class time and knock one of these out all day long. To make it even more realistic, sit outside in the cold and we will tell you each WOD about an hour or two before you have to do them!

Sectionals Recap:

I consider this weekend one of the best in my life. It was an amazing experience that was a culmination of weeks and months of consistently hard training and strict nutrition. It was an experience not just for me but for 9 of us fellow SnoRidge CF’ers. Moe, Sherry, Lucy, Lorri, Travis, Pat, Curtis, Michelle and I all competed in the 2010 CrossFit Games WA Sectionals this past weekend at the Evergreen State Fairgrounds in Monroe, WA. There were a total of 162 male and female athletes who competed in five WOD’s over two days. Five tough WOD’s designed to repeatedly stress the body and test each competitors overall fitness level. For all who competed and completed these WOD’s each came out a victor. To do that much work under that high of pressure was no easy task. Everyone did their best, set new PR’s, and carried their chins high. We saw old friends and made new ones, and resolved to work on our weaknesses and improve upon our strengths.

Here are the five WOD’s:

Saturday:

WOD #1 – Every minute on the minute for 8 min. run 100m then complete max reps of shoulder to overhead (155#/105#)

WOD #2 – For Time (12 minute cap): 40 Handstand Push-ups in 5 minutes or less followed by 40 Front Squats (155#/105#)

WOD #3 – Fight Gone Bad-ish: Same as above only wall ball for women was a 10# ball to a 10ft. target

Sunday:

WOD #4 – 5RM Deadlift: 3 attempts in 20 sec. each for a 5 rep max of deadlift. (Loads were iron plates and load could not be adjusted down if you failed) Any attempt outside of 20 seconds was a DNF

WOD #5 – 5 Rounds for Time of: 100 ft. Sled Push (135#/95#), 18 Double-Unders, 4 Muscle Ups (2 MU for Women)

WA Sectionals 2010 Results

These workouts taught us about our limits, about our mental and physical capacity, and about the incredible support of the CrossFit community. I have played sports and competed and raced in my life and at no time have I ever been apart of a community where each competitor will finish and then cheer the person on next to them even if it means that by cheering them on that person may end up beating them. It happens without question. All weekend strangers and competitors tried like hell to beat one another while at the same time screaming their lungs out for each other, exhorting one another to pick up the bar, push the sled, row faster or pull more off the ground to get a faster time or one more rep. Think about that. Have you played a sport where while you were playing you would tell the other team or athlete to score a goal or basket, throw a deep pass, or sink a putt against you? Does that even make sense? One of the many things of CrossFit that I love is that even in the sport of CrossFit, while all of us want to beat the next person; the majority of us practice sportsmanship at its best. We pick each other up off the floor and encourage the next person to finish and finish faster, even when we know it means we may get beat.

The pride that both Michelle and I feel over having been able to bring a great group of us to represent our box can’t be described. That group not only included the 9 who competed; it included the group who volunteered, cheered and supported us. That is a testament to what we all have built. Not too many boxes brought such numbers and certainly not many who have been around for as short a period of time as we have. I already can’t wait until the 2011 Sectionals! In the meantime let’s keep training for Regionals.

Speaking of Regionals, the Affiliate Team will continue to train harder to determine who will be the final 3 men and 3 women who will represent us on May 15-16 as our SnoRidge Affiliate Team in the Affiliate Cup Regional Qualifiers. I also qualified this past weekend by making the Men’s top 20 so I am also eligible for the Individual Men’s Northwest Regionals Qualifiers of which over 70 Men and 70 Women from 6 states will compete for 3 spots each to go to the 2010 CF Games in Aromas, CA in July.

Notes:

Weekly Weigh-in for those who are in the Paleo/Zone Challenge! Make sure either Tuesday or Wednesday you weigh-in at the box and record it with us. Don lost 4 lbs. last week! Stay consistent, keep your nutrition log and stay strict. Don’t waver and give in to eating poorly.

The push-up challenge and the double under challenge are officially over. Many of you saw it through and the results are obvious with improvement across the board. Stick with it and keep that form and set a new PR after a WOD sometime.

In only two weeks we are running the St. Patty’s Day 5k here on the Ridge! Register on the right hand side of the page. Who’s in? (Kid’s too, don’t forget there is a 1k race for them)

Welcome to Rachel, Greg and Kim who all completed Elements last week, and congrats to Lorri who got her 1st pull-up today! I guess Sectionals already rubbed off, way to go Lorri!

Sectional Updates Soon!

We will post updates and pics soon! For those at home take a rest.

Leigh here feels like all of us who are competing…

Closed for the Sectionals!

We are closed today. Nine of us from SnoRidge are competing at the 2010 CF Games WA State Sectionals.

If you have any questions about SnoRidge CrossFit please contact our front office staff member Pat. He is the one pictured in the blue shirt who not only answers phones and cleans the equipment but will gladly spot you when needed.

Pat assisting another satisfied SnoRidge CrossFit customer: