CrossFit Journal – Page 15 – SNORIDGE CROSSFIT

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Hang Snatch (High Hang) *Heavy but perfect
1/1/1/1/1/1/1

Mini “Nate”

As Many Rounds As Possible in 10 Minutes of:

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

Results

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Please read the schedule notice for July above. We have different class times for the 4th of July Holiday as well as the 11th-17th.

Finding and Developing Your Handstand Push-Up: CrossFit Journal

Saturday Fun Day:

Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Welcome to our latest OnRamp class who passed their “final exam” today (our last OnRamp until August):

Centurion

5 Rounds for time:

5 Power Cleans (205#/145#)
10 Toes-to-Bar
350m Row

Results

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This is a WOD that Ian Carver and I made up when we were visiting CF Centurion last summer. It was right after we did the 31Heroes Team WOD and he was looking for something to do since he was done running class. We put this together for him and then both me and another friend got talked into it for our second WOD with Ian and his wife. Michelle looked at all of us and said “you are all cray-cray” and promptly went back to foam rolling and chatting (who knew?). Heavy but fast, this one is good.

“Three Drills in Eight Minutes” with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Rope Climb Friday Returns

For time:

20 Overhead Squats (95#/65#)
4 Rope Climbs (15′)
20 Overhead Squats (105#/70#)
3 Rope Climbs
10 Overhead Squats (115#/75#)
2 Rope Climbs
5 Overhead Squats (135#/95#)
1 Rope Climb

* Sub 2 Supine Rope Climbs or 6 Ring Rows per rope climb. Must change out weight as you go.

Results

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Congrats are in order. Chest bumps to Natalie for getting her first rope climbs in a WOD today as well as to Lindsay, Dustin, and Rob W for passing and dominating the Advanced RX Skills Challenge tonight!

Weight Change WOD’s present a new strategy. Active rest makes for a faster time.

CrossFit For Hope, next Saturday on June 9th, 2012

All funds raised support St. Jude Children’s Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Scroll down to a few days ago for details on how we will run this.

Video: Europe Diaries: Day 3 – CrossFit Games

Nutrition:

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

Walking Dead

4 Rounds For Time:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Fun with the rings today. Muscle-ups are a skill and a strength test. Get there through great ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even ONE of these components and you will likely not get a true muscle-up. Work on these skills and this will be one of those movements you love.

Armed Forces Day is tomorrow. We will do a Hero Team WOD at 0930 and a Hero WOD for the Adv RX class.

Notes:

CF Games: Regionals are 6 days away! Come cheer on Coach Mark! Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD on the whiteboard. If you do not sign up do not expect to get to go first by just showing up. Please sign up for your time. CF Teens (Halph Murph) and their parents will have their own shot at 9:30am.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient and what this Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits go to charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

Core to Extremity

Strength (Gymnastics) WOD:

Alternate the following exercises:

3/3/3 Weighted Strict Pull-ups
20/20/20 Hollow Rocks

Notes: Move to Hollow Rocks after pull-ups. Pull-ups should be unbroken, no kip. Rest as needed between rounds.

Checkout WOD:

3 Rounds For Time:

400m Run
20 Burpees
20 Kettlebell Swings – Perfectly Vertical (53#/35#)

Results

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Work of the Devil:

Today’s work focused on the core muscles (hollow rocks and KB Swings) to extremities (strict pull-ups and burpees) with a devilish checkout WOD.

The Buskas “Pick Things Up” T-shirts shipped yesterday. We will have them in plenty of time for Regionals. Can’t wait to see how they turned out! Also the blue T’s with the “hoody” logo are now in. If you pre-ordered one then please pick them up.

Rest up, eat clean and be prepared to meet “Grace” tomorrow! Your benchmark requests have been noted.

A Helping Hand from Mom to Daughter(s):

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Video: Dave Castro: Evolution of the CF Games

I think Frank REALLY likes working out with Spencer:

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days.

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

"Team Fran" and "Fran on a Rope"

Main Class:

“Team Fran”

In Teams of 2, Complete the following for time:

100 Thrusters (95#/65#)
100 Pull-ups

* Go in order of exercises (complete all thrusters then move on to pull-ups)
** Partition the reps but only one works at a time

Advanced RX Class:

“Fran on a Rope”

For time:

21 Thrusters (95#/65#)
4 Rope Climbs (15′)
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

Results

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Saturday fun with variations on “Fran“:

Read: “The Cost of CrossFit” by Aaron Carr; CrossFit Journal

Our current OnRamp for May is underway but if someone you know is interested in gettting started in June tell them to contact us now. Our teens class will have 2 openings as well in the next session starting in June. If your teen is interested in CrossFit with Coach Moe let us know!

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Quote of the day: “Always do what you are afraid to do.” ~ Ralph Waldo Emerson

Congrats to Spencer, James P., Matt, and Teri who all made the Leaderboard today with a strict and RX “Diane”. This rearranged the top times in the gym!

We also switched the scale for those not kipping or doing strict handstand push-ups on the wall to a strict kettlebell press or a dumbbell press (each arm) if a lower weight was needed. This movement emphasizes shoulder strength through the full range of motion and can be more challenging than the pike off the box. The strength needed to complete a strict push-up to touch the top of the head to the floor is the barrier to the HSPU (technically only a “headstand push-up” as the true HSPU is when the top of the head goes below the depth of the hands such as on a set of parallettes). It doesn’t mean we won’t do a pike push-up off the box but look for the strict press to be subbed in as a scaling more often.

Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]

Stretch your calves! Ask the Experts: Dealing with Sore Calves and Achilles Tendon Discomfort: naturalrunningcenter.com

Nutrition:

Greg L. made this and says it’s awesome. Recipe and Video: Cooking Coconut-Crusted Salmon by Michele Vieux CrossFit Journal

Snatch and Grab

7 Rounds for Time of:

35 Double-Unders
1 Snatch

* Preferred lift is Squat Snatch; but may use Split or Power or scale to Hang

Results

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Zach and Kyle WOD demo:

Frank sets and Nan splits:

Great interview: “Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]

Announcing the SnoRidge CF “Deadlift” or Buskas T-shirt! Similar to the line of Rogue Fitness athlete T’s this design is for Coach Mark but is understated by not puttting a name on the shirt. If you are going to Regionals you can show your support for him by wearing this shirt! If you want then order in the box or on Facebook NLT tomorrow as the order is going in on Wednesday night (we need size and color). We will order some extra for stock.

Colors: Black, Charcoal (a little darker than below), and Storm
Brand: Next Level Apparel (same as the Hoody Design T’s)
Cost: $20