Events – Page 49 – SNORIDGE CROSSFIT

Powerball

5 Rounds for time of:

10 Power Cleans (135#/95#)
15 Wall balls (20#/14#)

Results

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Pick up your Blue T’s and your “Pick Things Up” Regionals T-Shirts this week if you pre-ordered. If you haven’t paid already they are $20 so please pay first to get your shirt.

“You Can’t Out-Exercise a Bad Diet” from CrossFit H20 (MA)

CrossFit Games Update: Regionals Week 4, Day 3

Notes:

CF Games: The Northwest Regionals are 3 days away! Come down and cheer on Coach Mark Buskas! Note we are CLOSED on Friday and Saturday (5/25 and 5/26). NO Classes!

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Where: Puyallup Fairgrounds Americraft Showplex
When: Friday 10am to 5pm, Saturday 9:00am to 5:30pm, Sunday 8am to 4:30pm
Cost: $10 for a day pass, $25 for all 3 days

Go here for more info on schedule and to buy tickets.

Memorial Day Schedule:

CLOSED on Friday and Saturday (5/25 and 5/26) for Regionals. NO Classes! Spread the word!

Monday (5/27) we will have only three class times (11:30am, 12:15pm and 1pm)

We will run a special Memorial Day Murph workout
Official sign-up for the WOD is on the whiteboard. The 11:30am and 12:15pm slots are now FULL
If you do not sign up do not expect to get to go first by just showing up. If you didn’t sign up and show up expect to wait until the 1pm wave if there is room.
CF Teens (1/2 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!

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.

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

"Grace"

8 Minutes to warm-up to a heavy C&J Single.

For Time:
30 Clean and Jerks (135#/95#)

Conditioning WOD: (Optional)

For Time:
100 Double-Unders

Results

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Quote of the day: “Do you smell that fitness? I do.” ~ White Goodman, Dodgeball

Becca Voigt does Grace in 2:02:

CrossFit for Hope supports treatment for catastrophic children’s illness at St. Jude Children’s Research Hospital. On Saturday, June 9th CrossFit affiliates around the world will be participating in a fundraiser to benefit St. Jude’s and their fight against cancer and other deadly diseases in children. Similar to Fight Gone Bad, this workout is a max effort WOD but with different movements. In the past we have hosted FGB but this year CFHQ has decided to launch “Hope” for the CF Community. We are going to be one of those gyms hosting. I am also inviting Imperial CrossFit and a couple other gyms to participate. Event details TBD.

To participate, register, donate and raise funds go to the CrossFit for Hope link above. I have set a modest goal for our gym to generate $1500 total in fund-raising but if we show up like we did for FGB in years past we will easily crush this goal. If you are going to participate in the WOD then we ask that you donate at least $20. Pick an athlete from our gym who is registered or just register yourself and donate.

“Hope”

3 rounds of max reps:
Burpees
Power Snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest to Bar Pull-ups

“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. Expect a score MUCH lower than your Fight Gone Bad.

Notes:

CF Games: Regionals are 9 days away! Who’s going? Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

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]

Carry Over

Main Class:

In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minutes:

50m Overhead Barbell Carry (155#/105#)
5 Lateral Over the Bar Burpees
50m Sprint

* Both athletes face each other separated by 50m and alternate rounds
** Share one bar per OH Carry
*** Partner 1 completes their carry, drops bar and does 5 burpees and then sprints back to start point to = one round

Advanced RX Class:

4 Rounds for time of:

100m Overhead Barbell Carry (165#/115#)
10 Toes-to-Bar
10 Burpee Pull-ups
10 Box Jumps (24″/20″)

Results

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Quote of the day: “Man must be arched and buttressed from within, else the temple will crumble to dust.” ~ Marcus Aurelius Antoninius

Yesterday the sun came out so we brought back the Overhead Barbell Carry. I think it’s been a year since we did this last. From my very unscientific polling it sounds like most of you loved it. While the WOD was originally written as a 30 minute AMRAP I had to change on the fly when all the teams starting piling up rounds a lot faster than anticipated. Unknown and unknowable.

Congrats to Aaron, Eloy, Tom, Robert, Marc, and Craig who all completed OnRamp yesterday:

Happy Mother’s Day to all you fit moms!

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Last night Michelle and I were watching TV and we saw an infomercial for “Brazillian Butt Lift”. Besides a bunch of “check out my butt” and “Leandro totally saved my butt!” testimonials I learned three things from this:

You can get a supermodel’s butt in no time if you buy the DVD series for only 4 easy payments of $19.99.
If you order now you can get the supermodels butt and a free yellow “Strength band” for only four, I mean 3 easy payments of $19.99
Act RIGHT NOW and not only do you get the supermodel butt and yellow “Un-strong” band but you will get a free “Bum Bum Rapido” DVD! (That’s “butt butt fast” for those who don’t speak Brazillian Buttlift. All practically free.

While I cannot get those 15 minutes of my life back I am changing our programming and adding a new class called Bum Bum CrossFit. Leandro doesn’t stand a chance.

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice.

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):

WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Big Box and Heavy Bell

Strength WOD:

12 Minutes:

Deadlift
* Work up to a heavy set of 5 touch and go reps

Checkout WOD:

For time:

600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps
20 Kettlebell Swings
200m Run
10 Box Jumps
10 Kettlebell Swings

Results

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Anna and Derek Deadlift setup:

Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:

Bar close to shins
Back angle is flat with a lumbar curve or flat lower back
Shoulders are in front of bar
Weight is in the heels
Knees are not squeezed in or pinched together, rather they are out into the elbows
Hips are below the shoulders but still above the knees
Tension is clearly on the hamstrings and glutes
Head is ideally neutral
Derek and Anna are ready to pull!

Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:

“Set and ready” “Off the floor, hips & shoulders at same angle”

Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Monday Gone Bad

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Burpees
Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

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Announcing the “Mark Shark” Fan Club!

We are now less than 4 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 three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

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 as we get closer. 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 (you don’t “win” it, you receive it) and what this classic 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 charity.

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]

Bodyweight Day

Pre-WOD: Spend 10 Minutes working on Handstand skills or HS Push-ups and Toes-to-Bar

For Time:

750m Row
Then 5 rounds of the couplet:
2 Rope Climbs (15′)
25 AbMat Sit-ups
750m Row

* Sub 10 Supine Ring Rows for 2 Rope Cimbs

Results

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Hailly Climbs:

Quote of the day: “If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Mark trains for the NW Regionals with some Split Hang Power Cleans:

Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov]

I received an email tonight from the manager of the Reebok Outlet at North Bend letting me know that they will have a CrossFit store set up at Regionals with ReebokCF gear and shoes. Plenty of other vendors will likely be there but I know some of you were wanting to order shoes so you can try to get some there.

Nutrition:

“Crunchy Chicken Tenders“: Recipe for kids from the CrossFit Journal

Push Through

As Many Rounds As Possible in 15 Minutes of:

5 Deadlifts (225#/155#)
10 Hand Release Push-ups
25 Double-Unders

* Scale DL to a working load that you can do all 5 reps unbroken for the majority of your rounds.

Results (Partial)

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The plank position should be maintained not only at the top of the push-up but throughout the entire range of motion (ROM):

The CrossFit Games 2012 Regional Workouts announced! The Northwest Regionals will be held Memorial Day weekend at the Puyallup Fairgrounds from Friday, May 25th to Sunday, May 27.

Video: The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

Events:

The Snoqualmie Cinco De Mayo Half Marathon and 8k Run is right around the corner. If you are planning to run then you can register at Ana’s Restaurant and you will get $10 off your race entry if you wear a SnoRidge T-shirt. Anyone who wins the craziest costume contest will also get a $50 Gift Certificate to Ana’s! She has 15 entries so act fast!