Events – Page 38 – SNORIDGE CROSSFIT

Fourth Hangover

Strength WOD:

3-3-3-3-3
Deadlift

* 20 Minutes to find a 3RM

Conditioning WOD:

3 Rounds for time of:

50 Double Unders
25 Kettlebell Swings (53#/35#)

Results

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Too many S’mores for me last night! Definite sugar hangover today. Hope everyone had a safe and fun time celebrating ‘Merica!

Quote of the day: “Oh I hook grip EVERYTHING.” ~ Lindsay (Note: Dustin looked very happy when she said this)

Hope For Cures workout is tomorrow! Come to either the 0930 or 1030 time. If you want to donate you can donate here to this profile I created for SRCF.

Products:

Do you have Bakballs? If not maybe you want to get a pair. You could also tape a couple balls you have laying around together and save some money. Yes this product is real.

Review: Bakballs

Some of my favorite quotes from this review:

“One of the best features of Bakballs is that you can use it while in bed!”
“And most of the people I used to test the Bakballs on found this size worked fine. Although there were several who found the ball itself was either a little too big or small, meaning they were simply unable to get the advertised benefit.”

A Day Late…

Strength WOD:

3-2-1-1-1
Snatch

* 18 Minutes to work up to 3 heavy singles

Conditioning WOD:

7 Rounds for time of:

12 Med Ball Cleans (20#/14#)
10 Overhead Squats (75#/55#)

Results

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Sorry for the late post. Late night interweb surfing / blog posting turned into ni-night time.

First and foremost, congrats to Team DeBob (Debra and Rob W.) for placing 6th out of 11 teams at the Jet City Tango Throwdown this past weekend. After a scoring mix-up was corrected they were notified of their increased awesomeness with a better than previously reported finish. Great job using your fitness guys!

Second, see below for the 4th of July Schedule tomorrow:

4th of July classes (Thursday):

9:30 class
10:30 class
All other class times cancelled that day (rest of weekend are normal hours)

Third, read yesterday’s post to see details on swimming with Lindsay the next two Sunday’s. (* Water Wings not included)

Interview: Chris Spealler On Missing Out On The Games therxreview.com

Individualized Programming vs Group Programming spencergarnold.wordpress.com

Summer's Comin'

Main Class:

As a Team of 2, Complete for time:

50 Power Snatches (115#/75#)
60 Pull-ups
70 Overhead Squats (95#/65#)
80 Burpees

* Split reps with your partner for each exercise; drop weight as you go

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes complete:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (Complex)

As Many Rounds As Possible in 12 Minutes of:

3 Power Snatches (135#/95#)
6 Box Jumps (24″/20″)
50m Run

Results

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Debra and Rob W. competed today at Jet City as a team in the Jet City Tango Throwdown. They are henceforth known as Team DeBob. They took 2nd in one of the four events by going max rep pistol crazy!

Dan Bailey Visits CrossFit HQ: Part 1 – [video]

Dan Bailey Visits CrossFit HQ: Part 2 – [video]

Podium Dreams: Scott Panchik games.crossfit.com

2013 CF Games Regional Event 6

Main Class:

As a Team of 2, Complete for time:

150 Double-Unders
50 Handstand Push-ups
60 Toes-to-Bar
70 Shoulder to Overhead (115#/75#)
80 Standing Barbell Lunges (115#/75#)

* Split reps evenly for each exercise but alternate work with your partner

** Barbell lunges are alternating in place; 1 lunge = 1 rep

Advanced RX Class:

“2013 CrossFit Games Regional Event 6“

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to Overhead (160#/100#)
90 ft. Front Rack Walking lunge with Barbell (160#/100#)

Results

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Events:

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” only with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Every dollar helps.

Central East Regional Live Footage: Men’s and Women’s Event 6

“The Muscle-Up: Persistence in Failure” at the Europe Regional – [video]

Darrick Bourgeois’s muscle-up – [ipod] [mov]

Snatch Saturday

Main Class:

As a Team of 2, Complete 2 rounds for time of:

1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Split reps evenly for each exercise but alternate work with your partner

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 11 Minutes complete:
2 Snatches (Full) * not touch and go

For time:

1000m Row
80 Air Squats
400m Run
40 Power Snatches (Choose load)

Results

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“Happy Father’s Day, CrossFit Dads” – [ipod] [mov] [HD mov]

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” onlyh with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Let’s try to raise a good amount as a gym!

Watch this video of an inspiring young woman who is the face of Hope: “Kate Foster At The Central East Regional” – [video]

Picture Props

4 Rounds for time:

400m Run
5 Muscle-ups
20 Wallballs (20#/14#)

Checkout WOD:

3 Rounds for time:

3 Skin-the-cats
5 V-ups
15 AbMat Sit-ups

Results

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Today’s picture (by Alison) is of Rob hitting double unders on Cannon Beach at the home of the Goonies. It also happens to be the picture of the day on CrossFit.com. No surprise, it’s an awesome picture. Well done Rob and Alison!

If you are wanting to get a father-daughter workout in for Fathers Day morning then come join me and Ashley for a fun team AMRAP this Sunday on Father’s Day, June 16th.

Where: ivivva athletica clothing in Bellevue
When: Meet at the store between 9:45 and 10am
What: A free CF Kids workout with you and your daughter. Dress appropriately, it should be sunny. We plan to walk down the street to the Bellevue Downtown Park.

More Games tickets are going to be available: Spectators at the 2013 Games: More and Better

Central East Regional Live Footage: Men’s Event 7

Five and Nine

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

5 Rounds for time:

9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar

Results

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Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.

Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013

Notes:

Attention CrossFit Dads and Daughters:

This Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

Mental Monday

2 Rounds for time:

75 Double-Unders
50 Overhead Squats (95#/65#)
25 Pull-ups

Results

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A workout like today’s makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme leaves you with nowhere to catch your breath or recover on a different movement, and only the decision to stand there and rest. More time to think about all those overhead squats and shaky legs. It would be interesting to see today’s times compared to this same amount of work but with 5 rounds of 30, 20, and 10 each.

Notes:

Attention CrossFit Dads and Daughters:

Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

2013 Reebok CrossFit Games Qualifiers: All the athletes and teams going to the Games are listed here.

A Mental Process for Returning to Exercise

At Least It Isn't "Badger"

For Time:

30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run

Results

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Note: “Badger” is a Hero WOD that’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run.

This past weekend wrapped up the 2013 CrossFit Games Northwest Regionals. It was a fun, tiring, and inspiring competition. Mark went to his third straight Regional as individual athlete and PR’d big with a 15th place finish that saw him rise in the rankings for three consecutive days. He started off with a PR on “Jackie” which seemed to set the stage for the remaining 6 workouts as he finished out strong heat after heat cruising through the WOD’s that were his strengths while PR’ing ones that were his weaknesses. Racing through cleans and rope climbs was a perfect ending to a long weekend.

For those who came out to cheer and support it was something I believe really mattered for Mark on the floor. As a judge I can tell you that when an athlete’s supporting gym would cheer you could really hear it down on the floor. At times the noise was surprising to get as loud as it was. Looking up in to the stands and seeing so many from SRCF up in the seats was a great sight to see. As a gym owner it’s fun to sit there and think “that’s our family”. Thank you all for showing up and being part of that family. Congrats Mark!

If you are looking for summaries, videos, and recaps then go here to the CrossFit Games NW Regional page.

Live CrossFit Games Update Show: June 2, 2013

2013 Reebok CrossFit Games Qualifiers

North West Regional Report: Last Climb

Ash perfecting the art of the “photo bomb”:

"SQT"

Strength WOD:

20 Minutes to find a 1RM
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time:

10 Ground to Overhead (95#/65#)
200 yd Shuttle sprint, 50 yards there and back twice

Results

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Snatch Your Face Off!

* “SQT” stands for SEAL Qualification Training.

SQT WOD Demo with Chris Spealler – video [wmv] [mov]

Regional Preview: Week 3 – [video]

Hope For Cures Workout, July 6th, 2013

Please watch this. “I Need to Finish This” with Kate Foster – [video]

Schedule Update:

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 can be found here 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!

Good luck Coach Mark Shark!