Community. Coaching. Caring. Since 2009.
(translated from Rona-type to Woo Hoo and Congrats)
Mark made it!
Fist bumps with double big explosions to Coach Mark Buskas for making it to Regionals by finishing 49th in the NW Region! Way to represent and kick ass. It’s GO time!
The Open is over but Brinkley is hook gripping and already training for next year:
OnRamp is FULL for April!
For Time:
800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)
Results
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Plenty of hip extension and flexion in this one. After several short workouts and one long this week it was time for a medium length chipper.
The Open is officially over for our gym today! All competitors have finished the last WOD and now we just need to ensure that everyone submits their score for validation.
We are proud of the participation from our gym this year and the camaraderie and heart that was displayed week in and week out. While we got walloped by the Zombie plague as a gym and it certainly effected many people’s performances overall it was still a very successful event. We upheld the standards, displayed integrity, and grew closer as a SnoRidge family. We welcomed The Compound crew and other friends in to complete and validate their Open workouts with us. There were tons of PR’s, experiences and memories that each of us take away from these past five weeks. Our community got stronger.
For those left hungry for next year’s “season” it’s motivation and insight into what to focus on, what to practice, and how to better your own training, nutrition, and recovery. Thank you to each and every person who judged, cheered, and participated in the Open. Next year let’s train harder, kick ass and see how many times we can ring that cowbell.
Final results will be locked on the leaderboard as of 5pm PST and we will know whether or not Mark qualifies for Regionals. Cross your fingers and hope for the best, I don’t want to “jinx” him.
SnoRidge CrossFit Open Final Results
Twins:
Strength WOD:
5/5/5/5/5
Press (Strict)
Skills WOD:
Pick a minimum of 2 of the below skills or the Gymnastics Skill Work:
Max Height Box Jump
Muscle-up practice
Handstand Hold practice
Double-Unders
Pistols
* Skill work not for time
Gymnastics Skill Work option:
3 Rounds not for time of:
50 ft. Handstand Walk
30 Sec Ring L-Sit Hold
2 Rope Climbs 15′
Results
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Sea nails a 52 1/4″ static box jump:
Today was some strength then an opportunity to practice. Weakness training, learning something new or an opportunity to improve a skill you already have. Congrats Chris on your first double-under, Alison for your first 20″ box jump, and all the rest of the PR’s today.
CF Games Open:
The final workout Open WOD 12.5 has been announced! It is a repeat of last year’s Open 11.6. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement. Compare to last year’s Open.
If you aren’t competing in the Open then scale this WOD like any other for your thrusters and chest-to-bar pull-ups.
As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can in 7 minutes. If you scale then your score = 0 for submission to the Open.
Here are the expectations for Open Week 5 for everyone:
Workout 12.5 “Fran-rap” (For Thursday all classes; make-ups on Saturday at 11)
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Women use 65 pound barbell
For a downloadable PDF of the workout, click here.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.
– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!
CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]
CrossFit Games Update: Open Week 4
“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]
For Time:
500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups
Results
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“Efficiency Tips: Rowing” with Matt Chan video [wmv] [mov] [HD mov]
Some good tips in the above video on basic rowing stroke and technique for body position. Watch and practice!
Congrats to Jill for getting her first three pull-ups today, Lindsay RX’d her first ring dip yesterday, and Natalie for hitting her 250th WOD!
Open Competitors: If you completed 12.4 then don’t forget to submit your score so we can validate it. Last chance to complete if you haven’t yet is 11am tomorrow. Bring your best wallballs and double-unders and get ready for a quad smoker.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]
Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open
Results
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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder
For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again.
I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.
For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.
Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.
Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]
“Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]
CrossFit Games 12.4 Breakdown with Carl Paoli – Naka Athletics and San Francisco CrossFit:
21-15-9 Reps of each for time:
Handstand Push-Ups
Ring Dips
Push-Ups
Results
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“JT“
In honor of US Navy SEAL Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005. RIP.
CF Games Open:
Open WOD 12.4 has been announced. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement.
If you aren’t competing in the Open then scale this WOD like any other for your wall balls and double-unders (scale to singles). As there is a 12 minute cap there will be no scaling for Muscle-ups. If you complete all the wall balls (“Karen”) and the DU’s but cannot do a muscle-up then you are done.
As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 150 RX wall balls, but cannot do double-unders then your score = 0 rounds, 150 wall balls.
Here are the expectations for Open Week 4 for everyone:
Workout 12.4 (For Thursday all classes; make-ups on Saturday at 11)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.
The wall ball standard is strict. No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps. Double-unders must be successful, snags and attempts do not count. Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out. Watch the video for instructions.
– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!
CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]
“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]
Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bar
Results
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Standards:
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]
Annie Thorisdottir 13 rounds + 8 push press (20″ box, 75lb push press).
Open competitors remember to submit your RX reps to the CrossFit Games Open! You have until Sunday afternoon to submit so we can validate your score. Great effort on what looked to be a brutal 18 minutes today. Thanks to everyone for helping the classes run quick as this was a bit of a logisitical challenge to get everyone through in two waves. Big props to everyone who stuck around and cheered each other on. That’s what it’s all about.
“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]
Read this: “Heart Surgeon Speaks Out On What Really Causes Heart Disease” sott.net
Complete as many rounds and reps as possible in 9 minutes of:
10 Dumbbell Hang Power Cleans (40#/25#)
10 Pull-ups
5 Handstand Push-ups
Results
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Bar Mobility Work:
Quote of the Day: “The key is to keep company only with people who uplift you, whose presence calls forth your best.” ~ Epictetus
Open WOD 12.3 has been announced. We will do this tomorrow. Click the link below to read up and then watch the video for instructions. Also watch the box jump coaching videos. This is a long workout. You will have 10 minutes to get warmed up then be ready for the WOD so we can fit everyone in.
If you aren’t competing in the Open then scale this WOD like any other. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 15 RX Box Jumps, 12 RX shoulder to overhead at 75#, but had to scale the toe to bar, your WOD score to submit is 27 reps.
You can and should absolutely continue the WOD by scaling the T2B, for the full 18 min., but your Open 12.3 score is 27 reps.
If someone has to scale the push press weight, but can RX the box jumps, their score is 15 reps. If they cannot complete a 24″ or 20″ box jump, then their score is 0.
Here are the expectations for Open Week 3 for everyone:
Workout 12.3 (For Thursday all classes; make-ups on Saturday at 11)
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bar
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.
– Each class you will pair up and go in a minimum of 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Non-competing athletes follow and may not get a judge due to length of WOD.
Standards to judge listed above.
Note: No rebounding off the top of the box. Must stand up then jump down or step down. Step ups is scaling. For T2B the toes must be in line with or behind the bar at the bottom of the swing.
– Have fun and push your fellow athletes!
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]
Annie Thorisdottir 13 rounds + 8 push press (20″ box, 75lb push press).
Post rounds and reps completed and submit your results as part of the CrossFit Games Open.
Notes:
“Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, freeCrossFit Journal video – preview [wmv] [mov]
“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
* No scaling loads allowed unless you cannot do the starting weight for a snatch. This means if you can only do the first load (75#/45#) for 30 reps then your WOD is 10 minutes to complete a scaled “Isabel”.
Results
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Don’t forget to post your score if you are competing in the Open on the Games site! Great job to everyone today who came in and worked on your snatch. Remaining athletes will go on Saturday or Friday pm.
This workout is one that seems to be getting a lot of “likes” and a surprising amount of flak at the same time for being “dangerous”. I would disagree with the dangerous part. If it’s at a gym that does not coach or set expectations and allows people to try and “miracle” it overhead then I can see the potential for danger. If it’s conducted by someone who knows their limitations but is unrealistic about them and thinks they are the next US Olympic team hopeful then it’s likely a disaster waiting to happen. However if you are smart, know your capabilities, and work smart then you will come away with a score that likely reflects the level of strength and skill in this lift. This perspective will help you understand why you may be getting extra attention from a coach during a WOD. If you need to fix something we will do our best to tell you and cue you. Please stop, slow down and internalize or ask for clarification (or say “show me what I’m doing” and “Show me what you want”) so that you can move better and SAFER. Remember we are exercising. Focus on technique then intensity.
From Ricky Frausto of CF Omaha regarding Open WOD 12.2:
“There are a lot of people out there that both love the workout or disagree with the programming of 12.2. From an outside perspective, it does look rather suspect as the snatch is one of the most technical movements in all of sports. Technique at relatively significant loads requires absolute preciseness and accuracy. Higher strength levels can also help but at a point can also become counterproductive without the proper mechanics. At significant loads, higher rep ranges and overall volume must be kept in control relative to the athlete you’re working with.
I have been approached as to my take on this workout and here are my first thoughts: I both agree and disagree with this workout (mostly agree). We will see breakdown in form and this coming from a gym that prides itself on technique at a higher volume. The goal of the coach is to then be the one that steps in and makes sure that athletes stay safe. The majority of athletes will only get 30 reps and there will be a bit fewer that get deep into the next 30. Those that risk getting hurt the most are the ones that can’t perform a snatch (how it’s supposed to be performed) at the lightest weight. They will do the poorest on 135/75(100) and most certainly won’t be able to hit 165/100(120). Those are the ones we have to watch out for. For the rest…. Well, those that have average to better technique but are newer and weaker will not get very far but will learn how to snatch. They will actually hit a few at the next weight and be a better Olympic lifter because of it. They will actually learn something and it will stick with them. This will be their greatest teacher. Better than any Olympic lifting coach can help them.
The upper echelon athletes will get as far as their size and technique will allow and like any sport, there may be an injury but the percentage will be low just like the sport of Oly lifting. They can take care of themselves and have practiced for countless hours higher loads at low volume, have occasionally taken the volume up with moderate to significant weight, and/or have done many reps at lighter loads. The upper echelon athletes know how to practice and differentiate between practice and competition. They spend countless hours not just bringing up capacity as it pertains to metabolic conditioning but also mechanics, mechanics, mechanics. They are better because their mechanics put yours to shame. This doesn’t exclude them from injury and doesn’t change the fact that this workout potentially has them doing 90 reps or so of a very technical movement (only seen in CrossFit) but it does make it a little bit of a different workout for them compared to everyone else.
So really, we only have to worry about that middle group. Strong enough but don’t know how. Those are the ones coaches have to watch out for. Those are the ones that have the strength to bypass the technique but that only works for so long and is what gives the sport a bad name. Their unwillingness to embrace the movement as it should be performed but rather focusing only on points and having the strength to allow this is what makes this workout not the best. On paper, it may come off as stupid workout but in the gyms, with good coaches who aren’t afraid to stop a workout, it’s a different story.”
Note: If your birthday is in Feb. or Mar. and you want to have a brithday WOD let us know and we will program it after the Open is over.
CrossFit Games Open 12.2 workout instructions and demo – video [wmv] [mov] [HD mov]
Rich Froning 98 reps, Dan Bailey 95 reps
Workout video demo with Elijah Muhammad 80 reps – [wmv] [mov]
Choose:
“Lite” WOD (less filling) for time:
20 Handstand Push-ups
40 Toes-to-Bar
600m Run
60 Push Press (75#/55#)
120 Double Unders
“Main Site” WOD (tastes great) for time:
25 Handstand Push-ups
50 Toes-to-Bar
800m Run
75 Push Press (75#/55#)
150 Double Unders
WOD Demo at the CrossFit Competitor’s Course – video [wmv] [mov] [HD mov]
Results
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Toes to bar:
Open WOD 12.2 has been announced. Click the link below to read up and then watch the video for some snatch tips. Tomorrow we play with snatches!
CrossFit Games Open Workout 12.2 Announced.
“Efficiency Tips: The Snatch” with Eric O’Connor and Chris Spealler, free CrossFit Journal video, preview – [wmv] [mov]
Download a PDF of the workout description and scorecard
Here are the expectations for Open Week 2 for everyone:
Workout 12.2 (For Thursday all classes)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Take care of yourself. Mobility Class each Wednesday night at 6pm:
