Events – Page 60 – SNORIDGE CROSSFIT

Triple Trouble

21-15-9 Reps of each for time:

Box Jumps (24″/20″)
Power Snatch (75#/55#)
Chest-to-Bar Pull-ups

Results

Powerful Women:

Keep those WOD inputs from yesterday’s post coming. So far we’ve seen a few requests both here and on our Facebook Group. All great ideas (except for Mark’s inverted burpees which have been banned for now due to him being way too good at them) and they will get worked in over the next couple months.

Class Saturday is at 0930 (no change even though the Open is over). CF Kids too.

Within the next couple weekends we will be running the Advanced RX Challenge for those interested (after the Saturday 0930 WOD). The Advanced Skills Test will be the pre-requisite test for being able to attend a separate RX Only Saturday class that will start in June on Saturdays at 1045. I will run this class after the normal Saturday WOD. It will be one hour and consist of advanced WOD’s. The workouts will require extra mojo and go-juice. You will receive coaching but expect that you will hit WOD’s ranging from Main Site workouts to CF Football to Games level WOD’s to just plain harder stuff. Scaling will be minimal.

The reasoning behind this class? With the Open behind us there are many who have advanced in their relative skill and fitness level that certain skills become the next “bar” for them to reach. Training for next year’s Open and/or other CrossFit competitions requires advanced skills. Whether it’s heavy loads, oly lifts, ring work or more we want to ensure we are providing an opportunity for truly building elite fitness in those who are chasing it. It’s not everyone’s cup of tea and we get that. Like all athletic endeavors there is a wide spectrum of skill and desire. This class will be open to any members (and coaches) who can pass the test. This class will be kick ass!

By having this class we will be able to offer coaching on advanced skills and keep the classes on a level that has scaling appropriate to the workout and group. When you were in high school you likely had AP (Advanced Placement) English or Math. Same concept. If you decide to take the test and don’t pass it then it gives you goals to work towards. It doesn’t mean you won’t ever pass it. It means you have things to work on. That is what the WOD’s are designed for every day in the box. Think: Bigger. Faster. Stronger. The old fashioned way, through hard work. Don’t worry, periodically we will have an opportunity to re-test or test in if you are new.

Now for the most important question. How many skills are needed to be passed to get into the Advanced Class? Stay tuned.

‘N Sync:

“The Man Test: Aspen Wall Ball Game” – video [wmv] [mov]

We need to have our own man/woman tests. Got ideas? Bring it!

Team SRCF at the Northwest Throwdown

Whoo Hoo, congrats, wool hoots and contests to Sangeeta, Lucy and Lindsay (pictured L to R) for competing in the CF Marysville Throwdown yesterday! They all pulled up their knee high socks and dove into some CrossFit competition. We were able to get up there in time to see them all attack the last of 3 WOD’s together. Attack they did. Each of them in their own way. They competed in a field of over 30 women and completed 3 WOD’s in one long day that had everything from a ladder of deadlifts, pull-ups, and kettlebell swings to a “Grace”/Handstand Push-up combo and finally a brutal chipper of 5 different exercises that went from 10 reps up to 50 (increasing by 10) and back down again.

Lindsay: Sumo Deadlift High Pull

For me it was motivating, inspiring, and gratifying to watch. Everyday as a coach we watch each of you. We see you sweat, work, collapse, and push to improve your health. We teach, drill, and remind all of you the big and little things that are required to move efficiently and safely. Throughout every WOD a little of each of us is revealed to one another. How we deal with triumph and failure. What we do when we are faced with a seemingly impossible task or how we react when our bodies or minds begin to let us down. To see three of our awesome ladies out there in front of a packed gym pushing themselves to snatch a heavy bar, put their toes through rings, do burpees, or jump on a big ass tire while everyone is watching and judging takes guts. When your abs and grip begin failing and you are missing reps you have a choice. Quit or shake it out and will yourself to get through them. Our ladies chose the latter.

Lucy: Over the Bar Burpee

Demonstrating good form and strong work ethic I couldn’t help but look at the three of them push themselves and think “F*ck yes. These women got strong in OUR gym. And they were willing to come out here today and give this a shot.” It made me proud. It really is something that can get lost in the heat of a competition and was a good reminder for me personally that it really doesn’t matter what your time is or what your final standing is. What matters is you do it RIGHT. That you do it legit and you give it your BEST. Our ladies did this and that alone makes them winners in my book.

Sangeeta: Toes through Rings

So high fives and chest bumps to Lindsay, Lucy and Sangeeta! They pushed themselves to do some new things, set some cool PR’s and grew stronger yesterday. Keep being awesome and training hard for that next taste of competition.

SRCF all Kool and the Gang after the Throwdown:

Gassed

3 rounds for time:

500m Row
21 Burpees
400m Run

Results

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Way Too Much Fun for Rowing and Burpees:

Burpee King Matt blazes while Curtis rows:

Classic CrossFit.com metcon today. Rowing and burpees makes running very hard!

Practice your hollow position. It will make your kip, handstand, pull-up, push-up, press position and more stronger.

“Working the Hollow Rock Position” with Jeff Tucker by Again Faster Equipment – video [wmv] [mov]

Interested in the Throwdown this Saturday at CrossFit Marysville? It benefits charity, it’s open to all and is scalable to all fitness levels. If you are in the RX’d division you will have a shot at some prizes. Go here for more details and to register. Let us know if you are going to compete. We have several of Team Squatch going up to participate. After the CF Kids and the 0930 class we will be closing the gym.

Notes:

How awesome is this? Nan and Jeff’s daughter Mary created her own WOD on her whiteboard at home and made her Dad do it! She also drew a picture of Squatch and his kettlebell. This WOD is pretty good and I think she has a future in workout programming!

Josh teaching muscle-ups to CrossFit Kids during the second week:

KIDDING!

CrossFit Gymnastics Trainer Course June 25th – 26th

Register now to attend the CF Gymnastics Trainer Course in June here at SnoRidge CrossFit! Two day cert will be from 6/25 – 6/26 with Coach Jeff Tucker.

The gym will be closed for all classes on Saturday 6/25 due to the Cert.

"CrossFit Games Open 11.6"

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 pound Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
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. Stop at 7 minutes.

Results

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Tackling Open WOD 11.6:

We are excited to announce the conclusion and the results of the 2011 CrossFit Games Open. After 7 weeks and 6 WOD’s of punishing and challenging nature, in which over twenty-five thousand people started the Open, we are down to the Top 60 men and 60 women in each Region along with the Top 20 men and 20 women in each Master’s category. As the weeks have worn on and the numbers have dwindled lower with each passing workout, our athletes (and those fellow CF’ers and friends who have come up week after week to be validated for their Open performance) have competed with their best effort, all their heart, and all their passion.

15 of us at SRCF competed. Of those 15 we have two who have advanced! Congrats to Pat and Mark who both move on! Pat goes to the CF Games after finishing 10th in the 45-49 Masters Division and Mark qualifies for Regionals after he finished 55th in the Northwest Region. Pat will go straight to the CF Games from July 29-31 in Los Angeles and compete at the Home Depot Center against the other 19 men in his division. Mark will go the the Northwest Regionals from June 10-12 at the Puyallup Fairgrounds. Both spots are huge accomplishments and a testament to their training, efforts, and desire for pushing to be better CrossFit athletes. It is awesome to have them represent our box and pretty epic that we have one in Regionals and one in the Games. We are truly proud to be able to go watch both of them compete and will be there cheering and pushing them on through each and every rep!

A word on the Open:

I had three main goals for our box at the beginning of the Open.

Host the Open in our box with an atmosphere of fun, intensity, integrity, and quality.
Push our participation to the highest it could be both through registered athletes and through programming the WOD on a weekly basis for all to get the chance to experience the WOD’s, thus enhancing our community in our box.
Advance one or more athletes to Regionals, one to the Masters, and qualify a team for Regionals.

I can proudly say we achieved 2 and 2/3 of those goals! While not having a team advance (our team finished 33rd), we hit all the other goals and that is something that is a testament to everyone from all of our Coaches, SnoRidge CrossFitters and the competitors themselves. Every week it was amazing to see the support for everyone that our box showed. People came and cheered, volunteered, counted, judged, and more. We judged each other strictly and within the established rules. No deviations. Everyone who competed was legit and there was no “grey area”. Every competitor set some sort of PR with each WOD. Everyone grew in some way. The number of inspiring moments are too many to list. We had a large participation and turnout each week. Several already commented they want to compete next year. The elite community of our box was strengthened simply through having these Open WOD’s become “mini-events”.

Many of us likely are more hungry now for next year and have goals set for what they want to work on and improve. I certainly do, both for me personally and for our box. That makes the whole CF Games Open more than worth it. For some of its many flaws in website, standards, video requirements, rankings, and more; it truly did achieve what CFHQ set out to do. It was a worldwide inclusive event that was the largest fitness contest yet. It was open to all who wanted to compete and found the very top CF athletes across the world. Last but not least it built the community. The CF Games Open has been challenging, fun, filled with adversity, and is a trial by fire that you just don’t get in most other things we do in day to day life. So for those who are considering it next year? Get to training now. Take your nutrition serious. Make goals. Start working the things you suck at. Be it flexibility, running, barbell technique, basic gymnastic movements, whatever they are start taking the time to make a plan and get better at them. Work hard at them. Be patient, be diligent and be consistent. My training for next year’s Open starts tomorrow. Who’s with me?

Pat going unbroken on thrusters in WOD 11.6:

Mark flying through the Toes-to-Bar in 11.5:

Birthday Bunch

5 rounds for time:

200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run

Results

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Happy Birthday to Nadia, Dustin and Matt!

Amy N. made an awesome montage video of a ton of SRCF pics. Check it out here.

Birthday WOD today was a combo for three people. Rather than come up with some sort of rep scheme that combined dates and ages, I opted to choose a WOD that had movements that challenged everyone and still provided enough “suck” factor. Happy birthday you guys!

Notes:

Saturday CF Kids Class: We will begin at 10am this week only due to the SR Early Learning Center Art Show that will impact half the kids and parents (and coaches). For those parents who are taking their kids to the Art Show you will be able to hit the WOD at 10am after the first wave that starts at the normal 9:30am finishes.

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

Last but not least if you are interested in the Throwdown at CF Marysville on Sat. May 7th then check out the event info on the right. So far we have a few interested in going and throwing down: Pat, Rob, Lucy, and Lindsay have mentioned interest. We will still plan to run CF Kids and also class at 0930 that morning, but will likely head up after to provide judges and cheerleaders. Who else is in?

Birds Eye View:

Raise Your Hand If Your Sure

21/15/9 Reps of each of the following for time:

Kettlebell Snatch – Left Arm (53#/35#)
Kettlebell Snatch – Right Arm (53#/35#)
Ring Push-ups

* Cannot break up and alternate arms on the KB snatch reps; must go all left then all right

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort 10m Crabwalk

* Partials do not count, butt cannot hit the ground while moving

Results

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Kettlebell Snatch with Brad:

New movement today with the Kettlebell Snatch. Lots to think about and coordination is essential. Bottom line, don’t be timid! Get aggressive with it and don’t try to be the Statue of Liberty at the top with that kettlebell. Moving your arm slowly through the top of the snatch (and not punching it) will lead to a nice slow timbeeeerrrrrrrrr kind of effect to the KB into your wrist.

Crabwalk Races:

Notes:

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

RokFit Commercial/Video that shows a typical CrossFit WOD well. Group of people working hard, good form, crushed at the end.

CF Games Open WOD Pics

Michelle’s Open WOD training tip of the day: “When throwing balls, try cupping the bottom instead of the sides to save your grip.”

Cupping:

Sides:

What did you think I meant?! 😉

Open WOD 11.5 Results

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Flickr Album – Open WOD 11.1:

Flickr Album – Open WOD 11.2:

Flickr Album – Open WOD 11.3:

Flickr Album – Open WOD 11.4:

Flickr Album – Open WOD 11.5:

DealSwarm Deal of the Day!

Got a friend who wants to try SnoRidge CrossFit? We are offering an awesome deal for Only $50 for our introductory “Elements” and 1st month unlimited through the DealSwarm “Deal of the Day”! Good until Tuesday 4/26 only! (New members only)

Purchase it at this link

Snatch-tastic!

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Specify Power Snatch or Hang Power Snatch if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

AMRAP (As Many Rounds As Possible) in 7 Minutes of:

6 Hand Release Push-ups
9 Romanian Deadlifts (45#/33#)
12 Squats

Results

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Snatch (Full) with Sean:

Catalyst Athletics:

Basic steps to success on the Snatch:

Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
Clear your mind and picture success, take a deep breath
LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
Passing the knees: Shins are vertical, head neutral, pull to extension
Triple extension: extension of knees, ankles, hips while arms are still straight
Pull under: Jump aggressively under bar as arms bend
Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Nadia (who’s Romanian) demonstrates the Romanian Deadlift:

CrossFit Games Open Update:

CrossFit Games Open Workout 11.5 Announced!

Sneak Peek of CrossFit Games Open WOD 11.6

Update on the Open: Week 4