CrossFit Journal – Page 10 – SNORIDGE CROSSFIT

Fun Friday

Strength WOD:

10 Minutes to find a 1RM
Power Clean

Conditioning WOD:

7 Rounds for time:

5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Hand Release Push-ups

Results

Congrats are in order to a bunch of people today. First to Meghann on joining the 500th WOD Club and second to everyone who PR’d their power clean! The last is the 5pm class time set a PR with a huge crew. It’s great to see so many PR’s lately.

Fun to watch (also a really good thruster programming idea…): Big Sky, Montana: Men’s Final

Nutrition:

Did you know? Coconut water is a natural source of electrolytes. Eight ounces of coconut water has more electrolyte content than double that of traditional sports drinks with about half the carbohydrates.

“Warm-Up with Matt Chan“, CrossFit Journal video [ipod] [mov] [HD mov]

Late Night Class PR

Complete As Many Rounds As Possible (AMRAP) in 17 minutes of:

6 Deadlifts (205#/145#)
9 Up and Over Box Jumps (24″/20″)
200m Run

Results

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7pm Class is the new 5pm! World Record with what felt like 100 people hitting the gym for the late class.

Plus congrats to Lindsay on WOD #400, Bill on #250, Elliott on #100 and Amy N. for her 1st pistol!

SRCF Flag shirts are in. If you pre-ordered then pick yours up. Extras will be available for sale after all pre-orders are handed out or set aside.

“The Fate of Marcus Hendren” video by Dave Leys – [video]

“Poor Diet Sinks U.S. in Health Rankings” by Andrea Cecil, CrossFit Journal article [pdf]

7pm Class World Record Pic (Animal Pose):

Outtake #1 (I missed the “GQ smile” memo):

Outtake #2 (Dustin was very excited after the WOD):

Bunch of Jerks

Strength WOD:

EMOM for 7 Minutes complete:
1 Power Clean + 2 Push Jerks

* Rest 60 sec between lifts

Conditioning WOD:

For time:

5 Power Clean and Push Jerk (205#/145#)
1 Muscle-up
4 Power Clean and Push Jerk
2 Muscle-up
3 Power Clean and Push Jerk
3 Muscle-up
2 Power Clean and Push Jerk
4 Muscle-up
1 Power Clean and Push Jerk
5 Muscle-up

Results

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EMOM: A workout format where you do the work “Every Minute on the Minute”.

Congrats to Coach Lisa who got her first muscle-up after the WOD! Now we just need photo proof or it didn’t happen.

“First CrossFit Workout?” CrossFit Journal video [ipod] [mov] [HD mov]

Power Hour

Strength WOD:

2RM (Touch and Go)
Power Clean

Conditioning WOD:

For Time:

1000m Row
75 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
25 Push-ups

Results

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Lingua Fran-ca: CrossFit Journal A list of terms that will help you communicate in boxes all over the world.

Example: Shifty (n): Looking at someone’s C2 monitor either surreptitiously or blatantly.

More or Less

Choose between:

7 Rounds for time:

7 Overhead Squats (95#/65#)
10 Burpees

7 Rounds for time:

7 Burpees
7 Overhead Squats (135#/95#)

Checkout WOD:

As Many Rounds As Possible In 4 Minutes of:

5 Knees-to-elbows
10 V-ups
15 AbMat Sit-ups

Results

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More on the bar or more on the floor? That was the choice today. Heavier overhead squats or 30 more burpees. I prefer the heavier squats but picked the burpees. Yay burpees. Either way was an ass kicker.

Schedule Update:

This Friday and Saturday (5/31 – 6/1) we are CLOSED for the Northwest Regionals.

No classes on either day!

All are welcome to come watch the Games for our Region and to cheer on Mark as he competes individually among the top CrossFitters in Washington, Oregon, Idaho, Alaska and Montana. The venue is the Showare Arena in Kent. Heat times will be published on the games site under our region so you can know when Mark (or any other athletes) goes. The top 3 men, women and teams will earn a spot to the CrossFit Games in July at the Stub Hub Arena in Los Angeles. You can buy your Regional tickets at the door or online. If you come then look for the rest of the SRCF Crew!

Saturday is the SRCF “Powered by Bacon” shirt, Sunday is the “Pick Things Up and Put Them Down” shirt. If you don’t have them then wear another SRCF or CrossFit shirt, or a singlet (you can borrow Sean’s) or a half mesh tank top with capri’s (you can borrow Josh’s).

“Happiness and Intellectual Pursuits” with Elisabeth Akinwale, CrossFit Journal video [wmv] [mov] [HD mov]

Melissa Dixon: Shark Mode Northwest Regional Athlete: games.crossfit.com

Homework

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

5 Rounds for time:

15 Hand Release Push-ups
10 Toes-to-bar

Results

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Read the below article on how to improve your Oly lifts. This is spot on. “Go slow to go fast.” This cue is something I have heard Coach Burgener use so often it plays in my head when I snatch or clean. Sometimes we want to rush things and forget we need to slow it down first to maximize technique and form. Or to just clear the mind and stop thinking too much before the lift.

Homework: “Want to Be Good at Oly?” by Chad Vaughn, CrossFit Journal article [pdf]

Notes:

Please read the whiteboard and check the website often to ensure you don’t miss any announcements. (Plus as a bonus you get to see decent pictures and articles or videos) For those who plan to come in this Monday AM (5/27 for Memorial Day Murph), please sign up on the whiteboard for a class time. Note we are closed in the afternoon and there are no PM classes this Monday.

Tabata!

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata Med Ball Clean (20#/14#)

Tabata Double-Unders

Tabata Push-ups

Tabata Kettlebell Swings (53#/35#)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

8 rounds of 20 long seconds of work, 10 short seconds of rest. Tabata workouts both crawl and fly by.

Notes:

This a great demonstration of athleticism by two Games athletes. It also is a great demonstration of one not understanding pacing in a workout. Especially one designed to be a short but heavy barbell-gymnastics couplet. Had Lindsey understood that winning round one by going unbroken would tax her as much as it did, she might have slowed it down like Briggs, and been much closer in the end. Both are beasts and crushed a very tough workout, but a lesson nonetheless in pacing.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout – [video]

I posted this yesterday, but if you haven’t seen it yet its a great interview of 2 times Games champ Annie T. Watching it makes me like her even more.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]

Max Snatch

Strength WOD:

1RM
Snatch

Conditioning WOD:

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats
15 Box Jumps
400m Run
9 Overhead Squats
9 Box Jumps

Results

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Lots of Snatch PR’s today! If you didn’t PR don’t freak out, working at 80-90% of your 1RM with consistency and improved technique is what leads to a PR. Get those reps in, focus on form and the weight will come.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark and watch the competition.

Events:

This Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

First Descents is a non-profit foundation dedicated to the needs of young adults with cancer. First Descents provides unique outdoor education experiences to let these young cancer fighters reclaim their lives. Kelly Starrett (who is riding with the First Descents cycling team with Dirk this summer) also donated a spot to a Mobility and Recovery seminar this December and a signed copy of his Supple Leopard to raffle off and help raise funds.

Details:

Where:Kestrel Winetasting Cellar, Woodinville, WA
When: 5-9pm, Saturday May 18th
Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel’s best wines paired with a special selection of appetizers and desserts.

NOTE: If you cannot attend but would like to make a donation, please donate any amount to Meredith who will then consolidate all donations from our gym and Barbara will help get a 3 to 1 matching grant from the Gates Foundation. Donations to Meredith would need to go to her by June 1st.

Ring Dings

3 Rounds for time of:

50 Double Unders
35 AbMat Sit-ups
20 Med Ball Cleans (20#/14#)
5 Ring Handstand Push-ups

Results

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Ring handstand push-ups are a fun movement that takes the skill level up a notch. Congrats to Rob and Matt for doing these for the first time in a WOD and for anyone else who stepped up their handstand push-ups today; whether it was strict, deficit, or kipping. Ring the bell and have a RingDing (I used to love these things)!

* Don’t forget your 25 push-ups today. The Challenge is still on.