CF Games – Page 178 – SNORIDGE CROSSFIT

Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row

Results

Day 8 of the Burpee Challenge!

Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…

Bruce rowing hard:

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…

Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]

Notes:

Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.

On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out. Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.

We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.

Floored!

That’s pretty much how we feel after getting the mats in this afternoon. We had quite a late start but Michelle and I were able to get the mats down this afternoon. For time! Thanks to all of you who offered to help and don’t worry we will call you on it next week when we hopefully are moving equipment. That way the two of us don’t kill one another!

Notes:

Tomorrow we will be test subjects (AKA guinea pigs) for the CrossFit Level 2 Certification at Rainier CrossFit. We will be helping as some of the people that other coaches will be using as “clients” to teach the foundational movements to pass their test. These are the same movements that you all learned in Elements.

Check out a short video previewing the comeback of 2008 CF Games champion Jason Khalipa in this year’s Games. After finishing close to dead last in the 1st WOD (72nd place after a 7.2km trail run from Hell), he battled back to finish in 5th place!

Video:

[wmv] [mov]

Go Pound Sand

In a team of two complete the following workout.

3 Rounds for time of:

10 Sandbag Clean and Jerk (50#/32#)

500m Sandbag Trail Run (50#/32#)

Trail run is a 250m trail with a steep climb up and 250m back down
First 2 rounds team members alternate. (One goes while one rests)
Third round both team members complete the C&J, then run together with one sandbag. Both finish together.

Results

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Final day of our “Week of the Games”. This was inspired by WOD#3 (Sandbag Hill Sprint) of the CrossFit Games. Today was all about getting out of our comfort zone and truly varying our training. Using the techniques we learn in the gym with practical application is what we train for. Heaving sandbags and hauling them up hills is functional fitness. Plus it’s just fun.

Big thanks to Rob for kid duty and Curtis for photographer duties after his WOD.

This week was really fun for us programming workouts that followed the CF Games. It provided some new opportunities for all of us to mix it up a bit. Stay tuned to our next challenge soon!

Lucy telling us what she thinks of the WOD

WOD Highlights:

Stadium Chipper

Day 5 WOD of our “Week of the Games” was the Affiliate Cup Stadium Workout. Check the link for video highlights from the CrossFit Games of this WOD.

For Time:

30 Wallballs (20#/14#)

300m Row (or 200m Run)

30 Box Jumps (24″/20″)

30 Kettlebell Swings (53#/35#) *53 lb. clarification for Gregg

30 Dumbbell Push Press (40#/25#)

30 Deadlift (225#/135#)

Results

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(Whiteboard asterisk: Curtis says was due to an advantage of having a “fan” in the heat)

As far as chipper’s go this was relatively quick (sub 20 minutes for everyone). It was not easy however. Great WOD that progressively got more challenging as it wore on. Thanks to Curtis for sticking around, making fun of my socks (Skins) and coaching his coaches through it!

Notes:

Meet at the gym tomorrow at 10AM for the Saturday WOD. It will be our final workout to close out the Week of the Games. Bring your running shoes and prepare for some friendly team competition.

Slideshow of the chipper:

The Triplet

Day 4 of our “Week of the Games Inspired WOD’s”. This was WOD #7 and featured parallette handstand push-ups, heavy kettlebell swings and GHD Sit-ups. We modified it and extended the time and it worked well. Only two more days!

AMRAP (As Many Rounds As Possible) in 15 Minutes of:

4 Push-ups

8 Kettlebell Swings (54#/35#)

12 AbMat Sit-ups

Results

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Amanda knocks out her first push-ups as RX’d:

This WOD allowed for jumping to the next level either in push-ups, a heavier kettlebell, or both. With a short rep count it allowed for several people to make that next progression.

A few notable highlights from today:

Congrats to Amanda for her first RX’d WOD and moving to full push-ups, Leigh and Lorri completed their first class WOD, and Jorge for moving to a heavier KB. Everyone seemed to like this one as it allowed for speed, progress and pushing to an all out race to keep piling on the rounds. It also was bearable considering the heat.

One other note. On the right hand side of the page is a link to the Snoqualmie Railroad Days Run. Click and register if you haven’t yet.

Sherry demo’ing broad jumps as part of movement prep:

"Blue Collar Workout"

Week of the Games Day 3:

Inspired by the CF Games 2009 WOD #4 by the same name. Instead of sledgehammers and a 4 ft. spike we subbed in ball slams.

For Time:

500m Row

100m Sprint

100 Ball slams (20#/14#)

100m Sprint

500m Row

Results

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The med ball slam subbed as a sledgehammer. The sprint kept the heart rate up after the row and simulated running with the hammer to pound in the stake. The competitive spirit certainly came out today. It was nice seeing some of you go head to head while cheering each other on. Big props to Jorge edging out his fiance Jana by a second. Every second counts!

Notes:

We have 10 plus people signed up for the 5k Snoqualmie Railroad Days Race. We suspect some more of you and also a few friends from down south will join us. Potluck BBQ at the house afterwards. Make sure you register for the run! Run details can be found here.

Trail Run and Deadlift Ladder

Day 2 of our “Week of the Games”. This WOD was our take on WOD#1 and #2 in Aromas. Our version featured a shorter run. We did throw in the brutal heat, and the deadlift ladder afterwards with minimal rest working towards your one rep max (1RM).

For Time:

2 mile Trail Run (2 loops 1600m, plenty of small hills, and one log obstacle on the trail)

* Rest approximately 5 minutes after the run and complete:

Deadlift Ladder

5/4/3/2/1

Take 1 minute rest between rounds to load bar.
Progressively add weight to get to your 1RM.

Results

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Deb and Adriana on the trail loop:

Jim on his way to 325#:

Today we mixed it up. The run was new. The trail was a challenge and capping it off with some heavy deadlifts was different. It gave us all some new perspective on the Games 7.2km trail run and 20 bar deadlift ladder workouts.

Everyone pulled a good amount of weight and kept their form. No rounded backs and strong PR’s all around. Before we know it you’ll all be crushing these numbers.

"Big Balls and a Good Snatch"

Vulgar maybe. Accurate, yes. Welcome to our week of the Games! Each day will be a WOD inspired by this year’s CF Games. Today is CrossFit Games WOD #4.

3 Rounds for time:

30 Wallball (20#/14# ball at 10 ft. and 9 ft. target)

30 Hang Squat Snatch (75#/55#)

Results

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The (squat) snatch, hang snatch and power snatch are all pretty new movements. So is the Burgener warm-up. What better way for you to learn them than to pile them on in one day! As Lyndi said “I should be better after 90 of them.” Everyone did well today learning a highly technical lift. Many scaled to get the technique down and for most the hang power snatch was the norm over a squat. That’s great too as we will be doing plenty of these in WOD’s to come.

The bigger challenge was the heat. It was Africa hot. Or Aromas hot (site of the Games). It was oppressive. It sucked it out of you. It was almost a third part to the WOD. In tonight’s class I had the privilege of watching all of you overcome the effect of it. Curtis ignored it and simply asked “what weight did Michelle do?” and then gutted it out with power snatches. Jorge asked for more weight each round despite being gassed, and Amanda fought off a bout of nausea for the last two rounds and did not give up. It was inspiring to say the least. Only four more days to go and Wednesday is supposed to reach a 100.

Here’s a slideshow from today:

Notes:

Saturday WOD for all. It will be the final WOD for “Games Week”. We will meet here at the gym and head over to the site on foot. Don’t worry, it’s really close.

Don’t forget to register for the Snoqualmie Railroad Days Race (either the 5k or 10k) on 8/22. We have a bunch of you now committed. To register go here. Potluck BBQ at our place afterwards and we will show “Every Second Counts” the CrossFit movie, let the kids run amok, and all share in some paleo beer and mixed drinks (Paleo only because we will hunt for alcohol and gather to drink it).

Let The Games Begin!

This week will be WOD’s inspired by the 2009 CF Games. A little tinkering here and there due to equipment limitations such as 20 loaded deadlift bars, the lack of a GIANT 7.2km hill climb, no sledgehammers and spikes to drive, and other minor details have led us to get somewhat creative.

Don’t worry though. We promise you will get a workout, have fun, and not do them all over two days!

Picture taken by Curtis after a great family hike to Twin Falls.

Be Careful What You Wish For…

because you just might get it.

For Time:

400m Run

50 Wallball (20#/14#)

25 Pull-ups

50 Kettlebell Swing (53#/36#)

25 Dumbbell Clean and Jerk (40#/25#)

50 Walking Lunges

25 Knees to Elbows

400m Run

Results

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So Deb S. has been asking for a “chipper” style WOD since we did the “Dirty Thirty”. Every time she comes in and sees the WOD it’s like “awww no chipper”. Some people like to just git ‘er done and move on. Deb is one of those people. So for Deb, we put this together. Hope ya liked it. If not, now you know who to blame…

Curtis mastering Knees to Elbows:

A few milestones worth mentioning today:

Neil moved up to 20# wallballs, 44# kettlebells, and banded pull-ups.

Deb and Adriana moved to banded pull-ups.

Curtis back-to-back RX WOD’s.

Jim, Jana, and Lorri are more than halfway through Elements.

Notes:

Our CF Games video the other day on Josh Everett deadlifting was strange timing. Today on the CrossFit Journal Games site they posted this video. Better quality, different perspective. Login, Watch and enjoy.

Monday nights are growing crowded! We may need to run two waves but we can accommodate. As for parking, please try to park a little further down from normal on the street at the 400m turnaround (the court where there are no houses built). This will proactively avoid any neighbor complaints if we have too many cars stacked outside our place. Run up to the gym and get your warm-up started early.