Events – Page 44 – SNORIDGE CROSSFIT

"Frankenchipper"

Creepy Combination for time of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/35#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/35#)

50 Walking Lunges

Results

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The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. This WOD is a quick gasser that’s light but challenging. More so when you have a costume on. We had a big crowd of 5 waves all in costumes and ready to rock on Saturday. We even had two clones of Michelle and I that were spot on!

I got a mail today from Kandahar CrossFit (who I have been in contact with recently and helping design a specific month of programming for the troops over there) and was stoked to hear that 1) they will be using our “Frankenchipper” workout on Halloween and 2) they will be using my month of programming I sent to them for the month of December. Awesome news!

We also had our 4th annual Halloween party at our Castle last night. Open to the whole box; we had a big turnout of pretty much everything you could think of for a costume (or not think of). All of you were entertaining characters and hopefully had a good time. Count Tomula and Countess Shelvira had a blast hosting, drinking and eating paleo and faileo food with all of you. Thanks for coming! By this time next year we may be ready to open the Castle for another round.

REMINDER: NO PM Classes this Wednesday 10/31. Classes at 0830, 0930 and 1130 only. Happy Halloween!

Sincerely, Your Coaches (minus Moe)

Out Front

Strength WOD:

2/2/2/2/2/2
Front Squat

Conditioning WOD:

Choose either:

As Many Rounds As Possible in 12 Minutes of:

3 Muscle-Ups
7 Front Squats (155#/105#)
200m Run

As Many Rounds As Possible in 12 Minutes of:

6 Chest-to-Bar Pull Ups
7 Front Squats (135#/95#)
200m Run

Results

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Carly Front Squats:

The “Frankenchipper” is around the corner! On Saturday 10/27 is our annual costume Halloween WOD starting at 0930. We will run waves as needed. The only “rule” for this one is you have to have a costume. If not then there will be a penalty incorporated into your workout.

Later that evening we are hosting our annual SRCF Haunted Halloween party at our house. This one is an adults only party and the gym is invited. Bring a dish and wear your costume (costume definitely required). No costume no entry. If you didn’t see the evite or if you don’t use the Facebooks let us know and we will get you the details. It’s spooktacular!

Notes:

Heads up that tomorrow night 10/18 from 6-7 John Zanas from Peak Spine and Sports will be upstairs in the gym for a free screening to anyone who has a potential physical trouble spot or injury concern or range of motion limitation.

He will assess your symptoms and whether it is a stability or mobility issue and give you advice on what to do to improve it. The goal is to give you self treatment options to avoid actual injury or time lost form training/exercise.

Oh and did I mention it’s free? Just show up and go upstairs and see him.

“Cueing the Power Position” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Nutrition:

Good eats! Meatza. It’s what should be for dinner.

Mr. Pink and the Muscle-Up:

Snatch "DT"

5 Rounds for time:

9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results

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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your power snatch or overhead squat (or both). As each barbell movement builds on the next, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then focus on mobility and flexibility. Put the time in during warm-ups or post-WOD and practice your overhead squat with a PVC or bar every chance you get. Ask a coach for a set of eyes to watch as you practice.

Three PR’s today that I know of: 1) Happy 100th WOD to Chris S.! 2) Meghann RX’d and PR’d this WOD by a CrossFit mile 3) We set a new 7pm class attendance PR. Boom!

Notes:

Team U.S.A. wins the CrossFit Invitational, presented by Reebok.

Click here to watch a replay of the Invitational

Gymnastics Triplet

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

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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Josh has come so far in CF Kids:

After 4 days of some barbell work, time for all body-weight and a trio of basic gymnastic skills. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, scale up or down, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

New burpee standard. Jump and touch both hands to the ceiling.

Nutrition:

From The Box Magazine – “The Two-Minute Workout”

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout.

The CrossFit Invitational presented by Reebok will stream live, Saturday at 8:00 p.m. GMT (12:00 p.m. PDT)

Workouts for the first-ever CrossFit Invitational, presented by Reebok, have been announced.

Click here for the full workout descriptions

Snatch Practice

Strength WOD:

10 minutes to find:
1RM Snatch (Squat)

Checkout WOD:

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Today was all about setting world records! We not only had several snatch world records set (individual PR’s count); we also had a world record in 6:30am CrossFit class attendance, with 11 of you showing up to kick off Coach Moe’s return to early morning torture time. This better not be a fluke. I want to hear that PR bell ring.

“Team U.S.A. Training: Workout 3” CrossFit Journal video [wmv] [mov] [HD mov]

SCHEDULE Change:

Starting Tuesday 10/9 we added a 6:30AM class each Tuesday and Thursday with Coach Moe.

Rules on this class:

There must be a committed group with regular attendance. If enough people don’t come regularly, we will cancel it.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will notify the gym and cancel the class that day. There will be no substitute coach to cover any class.

Hand Release Hell

As Many Rounds As Possible in 12 Minutes of:

6 Hang Squat Cleans (135#/95#)
12 Hand Release Push-ups

Results

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“Team U.S.A. Training: Workout 2” CrossFit Journal video [wmv] [mov] [HD mov]

Monday Funday

3 Rounds for Time of:
200m Run
50 Double Unders
25 Thrusters (95#/65#)

Results

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Congrats to our group of Tough Mudders (Deb, Chris S., Michelle S., Bill, Lorraine, Maggie, Lindsay, Lena) and their Coach and Support crew (Lucy and Dustin) who slogged through the course as a team on Saturday! What I love the most about this is that they all decided to do this together, train together, and get ready through CrossFit and a bunch of weekend runs. They set a collective goal and made it happen. They put their “CrossFit” skills to a test and accomplished something meaningful to each of them and overcame fears and obstacles that stood in their way. Oh and they did it having fun. That is what it’s all about.

Here’s a recap from Lucy:

“The SnoRidge Tough Mudders totally rocked the course yesterday. 12 miles (hilly) and 22 military style obstacles in 4.5 hours.

Not only that, they smiled all the way through and had a blast. A few scrapes and bruises, but all intact! An amazing team spirit and group of people. Proof that Crossfit works. It was just awesome to watch…A few highlights…..

Chris managing to get up the half pipe first time round and then help up his team mates and many more.

Maggie literally beaming all day.

Lena completing ALL the monkey bars and getting to the other side (few women on the course did).

Michelle taking on the electric currents, which petrified her.

Elaine’s shock that she had actually scaled her first 12 ft wall.

Lorraine’s and Richard’s total ‘can do’ attitude. Nothing phases that couple!

Bill and Josh staying with the team and helping everyone, although they could have gone way ahead.

Deb and Lindsay looking like they were Tough Mudder Veterans at every obstacle!

Amazing team work at the cargo nets and a good 10 minutes spent helping fellow Mudders get over the (very high) top

It was a truly unforgettable day. We would all thoroughly recommend it….bring on Tough Mudder May 2013! Who’s in?!!!”

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.

Events:

Imperial CF is having a mini CF Expo on Sunday, Oct 14th from 4-7pm. lululemon athletica, The Balanced Athlete (athletic shoes), Outside the Box “Paleo Truck”, ANFARM (WOD t-shirts), & Zico Beverage will be here. This is OPEN TO ALL!

“Team U.S.A. Training” CrossFit Journal video [wmv] [mov] [HD mov]

10 Rep Max

Skills WOD:

20 Minutes to complete:

Back Squat
10/10/10

Conditioning WOD:

5 Rounds for time:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push Up (With Hand Release)

Results

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Quote of the Day: “Some people are born on third base and go through life thinking they hit a triple.” ~ Barry Switzer

The 10 rep max is one that should be heavier than your 20RM, but almost as challenging. When squatting the ideal depth for full range of motion is where the hip crease passes below parallel or the top of the knee. This is true in an air squat, front squat, back squat, overhead squat, clean and snatch. Both Sam and Rob demonstrate a good high bar back squat above. The bar is high on their traps, chests are up, wrists and neck are neutral and their elbows are tight to hold the bar in place. Knees are out and tracking over the toes, weight is in the heels and their depth is perfect.

Events: Register Online – 2012 Snoqualmie Ridge 5-Mile Trail Run

Proof that CrossFit is growing: Worldwide bacon shortage coming on MSN

Push Pull

Main Class:

As a team of 2 complete 3 Rounds for time:

50 Wall Ball (20#/14#)
50 Push Press (75#/55#)
50 Box Jump (24″/20″)

* Alternate exercises: Break up reps with partner but stay in order of exercises (i.e. complete all 50 wall balls before starting 50 push press (75#/55#).
** One bar, one box, one med ball per team.

Advanced RX Class:

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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Owwwwwwww! Well yesterday was a fun day for a good cause. Mark took 6th and I was 11th out of 25 I think in the middleweight men’s division (175 to 205#) of the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. It was fun for me personally hitting a couple PR’s (260# stone load and my first time moving a 500# yoke) and great to compete alongside some friends. While my body is not happy today I have lived to WOD another day! Congrats to Mark on dominating a couple WOD’s. Thanks to Jeremy for judging all day and to Sean for driving down to tell me that I let him down by not placing higher.

Quote of the day: “Epic Fail.” ~ Sean to me immediately after I ran out of time to sprint back in the stone load ladder event and didn’t advance to the next weight.