CrossFit Journal – Page 19 – SNORIDGE CROSSFIT

A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time:

1000m Row
20 Dumbbell Man-Makers (35#/25#)
30 Pull-ups

800m Run
60 Kettlebell Swings (53#/35#)
100 Double-Unders

* Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1.

** After completing triplet #1 continue to triplet #2 with same format.

Results

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Man-Making with Lindsay and Justin:

Today’s WOD was the team workout that was programmed on the fly at CF Centurion on our vacation when they had a much larger than expected turnout for their Labor Day class. A few coaches got together, threw out some movements and equipment and modified some things into this WOD to meet Coach Ian’s training objectives for the day. No doubt the combined pull in the first triplet along with the brutality of the man-makers sets the tone for this lung and forearm burner.

This was our final day of “A Week of Teamwork” or all team WOD’s. Give us feedback. From what we have heard so far it was fun and mixed things up.

Sangeeta lookin’ good in the Finish Position:

Tomorrow will be our 9/11 Tribute workout. You will have a choice between two WOD’s that are memorial workouts and unique in their own way. Plan on normal class times of 0930 for the main class and 1045 for the Advanced RX Class. When you show up you will see the WOD’s, do a coach led warm-up and then make your choice. Be ready to throw down and honor the memory of the victims of September 11th while reflecting on the privilege of living in this great nation.

In the afternoon will be our SUP (StandUp Paddleboard) outing and BYOP (Bring Your Own Picnic) day starting at 4pm at Idylwood Park on Lake Sammammish. Be there!

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Box Jump Annie"

50/40/30/20/10 of each of the following for time:

Box Jumps (24″/20″)
AbMat Sit-ups

Results

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“Box Jump Marc”:

Luanne knocks out some AbMat Sit-ups:

This Saturday is the 31Heroes Tribute WOD commemorating the heroes who were killed in Afghanistan on August 6, 2011. This workout is a fundraiser intended to help the families who lost loved ones just a few weeks ago. If you want to donate then please go to the site and register so that proceeds from the registration can help the families and childrens. The WOD on Saturday will begin at the normal class time at 0930 and run as long as needed for everyone. As the workout is intended to be a partner workout the “heats” will be able to be bigger groups of people (Please be patient if more than one heat is needed). If you have a partner before you come that is great, if not pair up when you get to the box. Consider this both the main class and advanced class. It will be scalable as always (weight, ropes, boxes, etc.)

Your Coaches Mark, Jeremy and Rona will be running the WOD as Michelle and I will be away in Sacramento, CA for the weekend. However both Michelle and I will be completing this WOD on Saturday morning at CrossFit Centurion (who is also going to program it for their box that day). So we will be with everyone in spirit and sweat from afar.

Notes:

Congrats to Teri who ran the Hood to Coast this past weekend! Also welcome to Lincoln, Ann, Chris, and Leslie who all started Elements this week.

Outdoor in the “Elements”:

“Touchdown for CrossFit” with Matt Chan and Knowshon Moreno,CrossFit Journal preview video [wmv] [mov]

Jumping Pull-up by Ashley:

Start beneath the bar with arms extended
Bend the knees and “swing through”
Maintain an active shoulder
Swing back and jump while pulling your chin over the bar
Return to the start position

A Week of the Girls: "Diane"

For time:

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

Results

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Mollie meets “Diane”:

A week of benchmark girls plus an epic birthday WOD for two of our own girls (tomorrow) are on tap for this week! These workouts will be a great mix of tests of strength, speed, and skill as well as balanced across weightlifting, gymnastics and cardio-respiratory endurance. Use this week to set a baseline or if it’s a repeat try for a PR.

What are the CrossFit benchmarks? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Cathy and the kipping HSPU:

A Week of Heroes: "Nate"

Quote of the Day: “This nation will remain the home of the free only so long as it is the home of the brave.” ~ Elmer Davis

As Many Rounds As Possible in 20 Minutes of:

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

Results

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Josh muscles it up:

“Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”

Katie and the Box Pike HSPU:

Notes:

Scaling muscle-ups and handstand push-ups can be a challenge as there are so many different variations of skills and strength to work on. All of them becoming more difficult to address an athletes weakness the larger the class. Thanks to everyone for the patience today in addressing different set-ups and equipment, whether it was on the rings or bar. (Note: the general scaling today was muscle-up progressions if you have a chest-to-bar pull-up and ring dip, then 2 C2B pull-ups and 2 ring dips to one MU, then 2 strict pull-ups and 2 dips to one MU. For HSPU it was strict or kip, then pike off the floor, or box with varying height). Once each class was sorted out it was ON and the effort was intense!

Amy’s daughters (Calla and Ellory) are monkeys!

“Behind the Scenes: Part 2” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Games Vault: Womens End 1, End 2 and End 3, Heat 2 – video [wmv] [mov]

Team Effort

Main Class – In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time

Score is Total Reps of Overhead Squats

Advanced RX Class:

AMRAP (As Many Rounds As Possible) in 5 Minutes:

3 Deadlift (275#/185#)
7 Push Press (115#/75#)

Rest 2 Minutes, then complete:

100 Double-Unders for time

Results

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When Don started CrossFit over a year ago he said one of his main goals was to be a better basketball player and that when he dunked a basketball he was gonna quit. Well not only is he an awesome CrossFitter and better basketball player a year plus later, he just dunked a basketball last week! CrossFit works! Lucky for us he isn’t quitting.

Don deadlifts and looks yoked:

Today there was a new rule for CrossFit Kids…”Freestyle!” When a coach yells “freestyle” the kids stop the WOD and start dancing. However they want to dance until the coach yells “WOD”. Then it’s back to the workout. Either way it’s still playtime. We are also extending this rule to the adult WOD’s so be prepared…

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

“Cooking With Nick Massie: Kalua Pork“, CrossFit Journal preview video [wmv] [mov]

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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Nate Powers Up:

Your way, just like Burger King! Today you got to do some self programming. Mix it up, pick the rep scheme you can manage and see it if works. It’s different when you don’t have it spelled out and have to apply some strategy to it.

Why are your feet so important? The jumping position and landing position is critical in lifting. Setting up properly and moving into a landing position that allows for solid technique. Stance. Grip. Position.

Watch: “The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CF Games: “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]

Steph claps it up:

2k Row

For Time:

2000m Row

Results

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Both of these 5 year old girls rowed a sub 8 minute 2k!

Kidding!

I know the sun finally made an appearance today in what seems like an eternity, but I can’t help but wonder how crowded it would have been had we done something like rope climbs, rings, thrusters or running today. Hmmm maybe tomorrow…

The 2k Row for time is a mean, mean workout. It usually ends with the athlete in writhing agony on the floor from rowing so hard while both feet are still strapped in. It’s a 6 to 8 minute all out sprint that is meant to hurt. Every pull and every second matters. When you hit that rower, make it count and go for broke.

Notes:

Saturday Schedule 6/4:

0930 WOD normal schedule
1045 we will start the Advanced Skills Challenge. You will be grouped with a Coach to take you through the entire skill set. Be prepared to move!

CF Kids Session II: For those who purchased the CF Kids Package I figured out what was set wrong and it should now show the online price. If you signed up yesterday when the price was set wrong (at $0) please add it again and purchase. Or let me know and I can add it to your account for you.

This picture represents how I felt working on the MindBody Online tool to fix and set it up:

“The Position: Part 5-The Pull-up” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov]

CrossFit Games: “I Love This Game” – video [wmv] [mov]

C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes:
5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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AMRAP Beasts:

Recovery:

Today’s WOD was a recent main site workout from CrossFit.com that a few of your coaches tested out recently. It had the same effect as above so I felt compelled to share. This week is shaping up to be a good one with a “Challenging” Saturday and “Murph” on Monday.

Speaking of Monday, as it is Memorial Day we will only hold one class at 1000. We will be participating in the “Murph Challenge” and honoring his true American Hero and Medal of Honor Winner that is one of the first Hero WOD’s in CrossFit.

Monday 5/30 at 10am
We will be doing the Murph Hero WOD for Memorial Day
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Movement and Mobility:

For those who are signed up this Wed. at 7pm is the first Mobility and Movement class with Rona. If you haven’t signed up and want to go here for more info. We have a few spots left!

Notes:

Update on the 2011 CrossFit Games: Individual Movement Standards and Rules for Regionals

At the link above are the specific rules for all the Regional workouts and how they will be scored and judged. I have to say I love how strict they are as described to both ensure good range of motion and proper movement. Eliminating competitors instantly for being unable to complete some of the advanced movements is also right on.

“Reebok: Building a CrossFit Community“, CrossFit Journal preview video [wmv] [mov]

Sunday Routine

Get Rest:

Perform Maintenance:

Clean and Organize:

Start over tomorrow and Do Work:

“Sir Charles of CrossFit” with Charles Barkley, CrossFit Journal preview video [wmv] [mov]

“Sir Charles of CrossFit: Part 2” with Charles Barkley, CrossFit Journalpreview video [wmv] [mov]

New Coach

For Time:

50 Lunges
10 Push-ups
40 Lunges
20 Push-ups
30 Lunges
30 Push-ups
20 Lunges
40 Push-ups
10 Lunges
50 Push-ups

Results

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Bow Down to Rona:

Rona took over the Friday 5pm class tonight and instantly asserted command by making everyone worship her… Okay actually she just made them do 150 lunges and 150 push-ups. Which is worse?! Great job and contests to Rona for running her first class solo! Rona will be coaching the 5pm Friday classes from here out. Give her a chest bump when you see her. She earned it!

Best of luck to Lucy, Rob, and Lindsay who are representing SRCF tomorrow at the CF Marysville Throwdown. Also to Moe, Marc, Laura, and everyone else I missed who are running the Cinco De Mayo 8k and 1/2! Go have fun and THROW DOWN!

“The Back Kip or Backward Roll on the Rings” with Dusty Hyland,CrossFit Journal preview video [wmv] [mov]

Jenna practices the latest fad in the box; Baby Mobility (baby not included with membership):