Events – Page 47 – SNORIDGE CROSSFIT

"Team America"

Main Class:

In Teams of 2 complete for time:

100 Kettlebell Swings (53#/35#)

50 Burpees

20 Pull-ups

10 Snatches (135#/95#)

20 Pull-ups

50 Burpees

100 Partner Wall Balls (20#/14#)

* One person working at a time

** Use any snatch (full, power, split)

*** Partner wall balls are alternating throws

Advanced RX Class:

“Team America” from The Outlaw Way

In Teams of 2 complete for time:

100 Kettlebell Swings (53#/35#)

50 Burpees

15 Muscle-Ups

10 Snatches (185#/120#)

15 Muscle-Ups

50 Burpees

100 Partner Wall Balls (20#/14#)

* One person working at a time

** Use any snatch (full, power, split)

*** Partner wall balls are alternating throws

Results

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The Games are less than a week away. For those who want to tune in or find out more, I put a ton of stuff below. Geek out or tune out, your call.

During the snatch the shoulders should start in front of the bar during the 1st pull off the ground and then pass behind the bar at the top of the 2nd pull; at which point the barbell should make contact with the hips/pelvis and travel up while the lifter is fully extended at the hips, knees, then ankles before the final 3rd pull under the barbell. (Early arm pull, early butt rise, failure to reach triple extension, looking down, and banging the bar into and out of the hips are surefire ways to miss the lift, jump forward and develop bad habits)

Lisa C. and the Power Snatch:

2012 CrossFit Games info:

History of the CrossFit Games

Scoring the CrossFit Games

Fan Zone

Spectator Schedule

Some of the workouts have been announced early:

Team Workouts Released

Individual Schedule and Workouts Released

GAMES WEEK

MONDAY

Individual Athletes Report to L.A.
Evening Update Show
Video and article highlights and previews

TUESDAY

Teams report to L.A.
Evening Update Show
Video and article highlights and previews

WEDNESDAY

Masters report to L.A.
Evening Update Show
Video and article highlights and previews
Athlete reception with workout announcements

THURSDAY

Evening Update Show
Video and article highlights and previews

FRIDAY

8 a.m. – Gates open
9 a.m. – 5 p.m. Team competition
8:30 a.m. – 4:30 p.m. Masters competition
11:30 a.m. – 8 p.m. Individual competition
2:15 p.m. – 8:15 p.m. Live on ESPN3

SATURDAY

8 a.m. – Gates open
9 a.m. – 3:30 p.m. Team competition
8:30 a.m. – 6:15 p.m. Masters competition
10:30 a.m. – 2 p.m. Live on ESPN3
11 a.m. – 8:30 p.m. Individual competition
5:30 p.m. – 8:30 p.m. Live on ESPN3

SUNDAY

8 a.m. – 10:30 a.m. Masters
10:30 a.m. – 4:30 p.m. Live on ESPN3
11 a.m. – 4 p.m. Individual competition
12:30 p.m. – 1:15 p.m. Team competition
4 p.m. – 6 p.m. Happy Hour (Free!)
8:30 p.m. – 2 a.m. Tour After Party

All times local, PDT

Cardio Climb

AMRAP (As many rounds as possible) in 20 Minutes of:

400m Run
1 Rope Climb (15′)
9 Box Jumps (30″/24″ – Games Standard)

Results

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Cardio day with a twist. Add in a high skill movement like a rope climb and some higher box jumps to emphasize hip extension makes those runs a little tougher.

Congrats to Anna S. and Maria who both achieved a goal of theirs today hitting their first 20″ box jumps! Nice job!

Some of the first events to the the 2012 CrossFit Games have been announced.

Individual Schedule and Workouts Released

Here’s footage of an alternate Event 1 that the Games staff tried at a track and field event but had to cut from the plan:

Chinese University Games hurdler destroys everything in path, does not care – www.youtube.com

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):

Down In Front

Strength WOD:

Front Squat
3/3/3/3/3

* 20 Minutes; find a heavy FS

Conditioning WOD:

5 Rounds for total working time:

7 Front Squats (135#/95#)
15 AbMat Sit-ups
200m Run
Rest 1 Minute

Results

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Elliott just out of OnRamp front squatting and looking good:

This 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 back to Christa F. who returned to the cult…I mean gym tonight! We missed ya!

July Schedule Changes (4th of July and CF Games)

2012 CrossFit Games AKA our “4th Annual Epic-ation”:

This means the gym will have reduced operating hours for several days around the Games (7/11 to 7/17). Coach Moe has agreed to cover the following schedule. Be thankful now, hate me later after you survive a week with her. I am scared for all of you. Honestly. (Hint: If she’s grumpy bring her a small toy or picture of a unicorn or random glittery crap.)

**If you don’t see a time listed below for that day then don’t ask a dumb question. Those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/11: Wednesday 5pm, 6pm, 7pm Classes ONLY
7/12: Thursday 5pm, 6pm, 7pm Classes ONLY
7/13: Friday 5pm, 6pm Classes ONLY
7/14: Saturday 9:30am Class ONLY
7/16: Monday 5pm, 6pm, 7pm Classes ONLY
7/17: Tuesday 5pm, 6pm, 7pm Classes ONLY

If you show for any other time than those listed above…then that’s a NO REP!

Bump and Grind

For Time:

50 Plate Ground to Overhead (45#/25#)
75 Hand Release Push-ups
100 Squats
1250m Row

Results

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When I congratulated Laura M. the other day for her Rock ‘n Roll Marathon I didn’t know one thing. Her preparation. Getting ready for a marathon Laura decided to focus on two areas: CrossFit and nutrition. That’s right, no running (Okay she did one day of just running 6 miles and that was it). She signed up, told very few people about it, and hit the gym. Her plan was to give it a shot and if it didn’t go well to stop at the halfway point. Other than that one run she made sure to stay on schedule to getting in for the WOD and cleaned up her food a little. The result? She hit the half marathon point averaging 10 1/2 minute miles and decided she felt great and just kept on running. She finished the marathon in 5 hours at a little over an 11 minute plus pace. She felt pretty good overall, had no injuries and hit a PR for her second one!

4th of July Schedule:

Two classes on Wednesday the 4th: 0930 and 1030 only! All other classes cancelled. Celebrate your independence and enjoy the fireworks!

Birthday Beatdown

5 Rounds for time:

30 Double-Unders
10 Chest-to-Bar Pull-ups
6 Snatches (135#/95#)

Results

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Happy Birthday to both Mums (Michelle M.) – pictured – and Ronda:

Mums requested a birthday WOD and said she liked pull-ups, snatches, and “Annie” among other things. This was her present.

“Olympic Lifting Camp: Snatch Balance” with Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]

CrossFit for Hope raised $1.4 million for St. Jude’s Children’s Hospital.

CrossFit For Hope and the Community – video [wmv] [mov] [HD mov]

4 Minute Max

4 Minutes of Max Reps of Each Exercise:

Row (Calories)
Handstand Push-ups
Back Squats (95#/65#)
AbMat Sit-ups

* Time does not stop, complete max reps for 4 minutes then rotate to the next movement. Continue with each for 4 minutes until complete.

Results

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Events:

We have some good things to kick off the summer. We have two food fests coming up in July as well as the CrossFit Games and our “4th Annual Epic-ation” which means the gym will have reduced operating hours for several days around the Games. Stay tuned for the official schedule.

In August we will host a Hero fundraiser WOD for the second year in a row. We also plan to organize another Stand Up Paddleboarding day on the lake, and are looking into a mountain bike group ride from the top of Snoqualmie Pass through the tunnel down to Rattlesnake Lake near North Bend. If that’s not your thing then maybe organize some climbing at Seattle Bouldering Project or some day hikes. If you are into that organize a group on the FB page at have at it!

Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!)
Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

Workout to Remember:

31 Heroes 2012 to be held on Saturday, August 4th at SnoRidge Crossfit

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

The WOD: “31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run.

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

A good example of why Mark does not program for the gym:

“Hold my beer. Watch this!”

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Results

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CF HQ “Hope” Workout Demo – video [wmv] [mov] [HD mov]

Extended workout footage – video [wmv] [mov] [HD mov]

Yesterday we hosted CrossFit for Hope and despite a weekend conflicting with several local events we had 52 CrossFitters join us from three affiliates in the new “Hope” workout to help raise funds for St. Jude Children’s Medical Research Hospital.

We want to thank everyone who donated, participated, cheered, scored and patiently waited for their heat time. It was a busy day and we tried to keep things moving as efficiently as possible and that would not have been possible without all of your help. Together SRCF raised around $900 and that does not include any matching funds from employers (which a few people are submitting).

Can I still donate?

Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing. If you want to donate a small amount then just search at the link above for SnoRidge CrossFit or any athlete in the gym who has created a fund-raising page of their own.

Birthday WOD by Request

For Time:

1000m Row
40 Weighted Sit-ups (Overhead)
80 AbMat Sit-ups
120 Double-Unders

Results

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Happy birthday to Tricia! (Not pictured due to Coach Fail)

Today we ran a birthday WOD by request. Rather than try to get cute with numbers (date or age) I just went with what she liked, what would be challenging and what fit for the week of programming. If you want a birthday WOD you can request one and I will figure out how to work it into the schedule. Sometimes I may combine it, others may have to wait, but I’ll do my best. It can also be a benchmark or known WOD that you love.

Events:

“Hope” is tomorrow. Most of the coaches ran through it tonight. Great workout, tough and similar to Fight Gone Bad. At least that’s my sales pitch. Donate and do it for the kids.

CrossFit For Hope workout is Saturday! If you missed signing up for a wave then show up after 1045 and we will try to work you in. Our friends from CrossFit Devotion and Imperial CrossFit will also be joining us tomorrow.