Movable Type – Page 40 – SNORIDGE CROSSFIT

Burpee Sandwich

Skills WOD (Choose):

10 minutes Handstand Push-up practice

EMOM for 10 minutes Complete 3 Handstand Push-ups (Strict, Kip, Deficit, Ring, etc)

Conditioning WOD:

3 Rounds for time:

500m Row
21 Burpees
400m Run

Results

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Introduction to Rowing by WOD Talk Magazine

Regional Preview: Week 4 – [video] Last weekend of Regionals begins tomorrow! The heavy hitters of the Central East, Mid Atlantic, Canada East and Latin America will all battle it out. Stream some heats live from the Games site throughout the weekend.

Ring HSPU:

Milestones

Strength WOD:

1/1/1/1/1
Power Snatch

Conditioning WOD:

For Time:

10 Power Snatch (155#/105#)
2 Rope Climbs (15′)
8 Power Snatch
2 Rope Climbs
6 Power Snatch
2 Rope Climbs
4 Power Snatch
2 Rope Climbs
2 Power Snatch
2 Rope Climbs

* Sub 2 Supine Rope Climbs or 6 Supine Ring Rows per Rope Climb

Results

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Happy 30th birthday to Lynn (she requested a rope climb birthday WOD) and congrats to Bill, Elliott and Holly for their 1 year anniversary with starting CrossFit! All great milestones and reasons to celebrate!

A power snatch should look like a full (or squat) snatch with shallow squat depth. As you go heavier the squat gets deeper:

Overview and highlights of who qualified from our Region for the Games: North West Crowns Its Fittest games.crossfit.com

Wes Piatt’s Third Place – [video]

Nutrition:

Creamy Margarita Pops

robbwolf.com

Jello Legs

3 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
30 Overhead Walking Lunges (45#/35# Plate)
400m Run

Results

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Gym, tan, laundry kind of day:

Rope climbs Wednesday. Bring your socks.

There are just so many things wrong with this video. He does look ready though.

“Dan Bailey is Ready” – [video]

Tour of the CrossFit office – [video]

Regional Competition Coverage

At Least It Isn't "Badger"

For Time:

30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run

Results

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Note: “Badger” is a Hero WOD that’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run.

This past weekend wrapped up the 2013 CrossFit Games Northwest Regionals. It was a fun, tiring, and inspiring competition. Mark went to his third straight Regional as individual athlete and PR’d big with a 15th place finish that saw him rise in the rankings for three consecutive days. He started off with a PR on “Jackie” which seemed to set the stage for the remaining 6 workouts as he finished out strong heat after heat cruising through the WOD’s that were his strengths while PR’ing ones that were his weaknesses. Racing through cleans and rope climbs was a perfect ending to a long weekend.

For those who came out to cheer and support it was something I believe really mattered for Mark on the floor. As a judge I can tell you that when an athlete’s supporting gym would cheer you could really hear it down on the floor. At times the noise was surprising to get as loud as it was. Looking up in to the stands and seeing so many from SRCF up in the seats was a great sight to see. As a gym owner it’s fun to sit there and think “that’s our family”. Thank you all for showing up and being part of that family. Congrats Mark!

If you are looking for summaries, videos, and recaps then go here to the CrossFit Games NW Regional page.

Live CrossFit Games Update Show: June 2, 2013

2013 Reebok CrossFit Games Qualifiers

North West Regional Report: Last Climb

Ash perfecting the art of the “photo bomb”:

"SQT"

Strength WOD:

20 Minutes to find a 1RM
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time:

10 Ground to Overhead (95#/65#)
200 yd Shuttle sprint, 50 yards there and back twice

Results

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Snatch Your Face Off!

* “SQT” stands for SEAL Qualification Training.

SQT WOD Demo with Chris Spealler – video [wmv] [mov]

Regional Preview: Week 3 – [video]

Hope For Cures Workout, July 6th, 2013

Please watch this. “I Need to Finish This” with Kate Foster – [video]

Schedule Update:

Friday and Saturday (5/31 – 6/1) we are CLOSED for the Northwest Regionals.

No classes on either day!

All are welcome to come watch the Games for our Region and to cheer on Mark as he competes individually among the top CrossFitters in Washington, Oregon, Idaho, Alaska and Montana.

The venue is the ShoWare Arena in Kent. Heat times can be found here so you can know when Mark (or any other athletes) goes. The top 3 men, women and teams will earn a spot to the CrossFit Games in July at the Stub Hub Arena in Los Angeles.

You can buy your Regional tickets at the door or online. If you come then look for the rest of the SRCF Crew!

Good luck Coach Mark Shark!

More or Less

Choose between:

7 Rounds for time:

7 Overhead Squats (95#/65#)
10 Burpees

7 Rounds for time:

7 Burpees
7 Overhead Squats (135#/95#)

Checkout WOD:

As Many Rounds As Possible In 4 Minutes of:

5 Knees-to-elbows
10 V-ups
15 AbMat Sit-ups

Results

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More on the bar or more on the floor? That was the choice today. Heavier overhead squats or 30 more burpees. I prefer the heavier squats but picked the burpees. Yay burpees. Either way was an ass kicker.

Schedule Update:

This Friday and Saturday (5/31 – 6/1) we are CLOSED for the Northwest Regionals.

No classes on either day!

All are welcome to come watch the Games for our Region and to cheer on Mark as he competes individually among the top CrossFitters in Washington, Oregon, Idaho, Alaska and Montana. The venue is the Showare Arena in Kent. Heat times will be published on the games site under our region so you can know when Mark (or any other athletes) goes. The top 3 men, women and teams will earn a spot to the CrossFit Games in July at the Stub Hub Arena in Los Angeles. You can buy your Regional tickets at the door or online. If you come then look for the rest of the SRCF Crew!

Saturday is the SRCF “Powered by Bacon” shirt, Sunday is the “Pick Things Up and Put Them Down” shirt. If you don’t have them then wear another SRCF or CrossFit shirt, or a singlet (you can borrow Sean’s) or a half mesh tank top with capri’s (you can borrow Josh’s).

“Happiness and Intellectual Pursuits” with Elisabeth Akinwale, CrossFit Journal video [wmv] [mov] [HD mov]

Melissa Dixon: Shark Mode Northwest Regional Athlete: games.crossfit.com

Post Murph Push and Pull

Strength WOD:

3-3-3-3-3
Push Press

Checkout WOD:

For time:

Row 3000m

Results

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A little overhead and a little more rower work to help with recovery from Murph yesterday. Lots of PR’s with the push press today, sorry for not writing them all down each class.

Schedule:

This Friday and Saturday (5/31 – 6/1) we are CLOSED for the Northwest Regionals. No classes on either day. All are welcome to come watch the Games for our Region and to cheer on Mark as he competes individually among the top CrossFitters in Washington, Oregon, Idaho, Alaska and Montana. The venue is the Showare Arena in Kent. The top 3 men, women and teams will earn a spot to the CrossFit Games in July at the Stub Hub Arena in Los Angeles. You can buy your Regional tickets at the door or online. If you come then look for the rest of the SRCF Crew!

NW Region: Former Intensify Teammates Go Individual games.crossfit.com

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Two CrossFit Hero WOD’s are dedicated to two of those fallen (Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. 37 of us came in and honored our heroes. 6 more completed it on their own yesterday and today outside of the gym. Thanks to all who came and supported one another and the outstanding effort and first class determination that each of you showed. It’s humbling to see the participation and community.

God Bless our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

For more information and to purchase a Memorial Day Murph T-shirt you can go here: Memorial Day Murph

Pics of each wave that tackled it today:

The tall people (Jaclyn and Frank) hogging the spotlight:

CrossFit Games Regional Event 2

Main Class:

In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete max reps of Overhead Squats (75#/55#)

* One person working at a time on OHS

** Score total reps of Overhead Squats as a team

Advanced RX Class:

“2013 CrossFit Games Regional Event 2“

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack. (snatch or clean and jerk overhead)

Conditioning WOD:

5 Rounds for time:

35 Double-Unders

200m Run

Results

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Tomorrow is Murph! The heats for 0830 and 0930 are all full so if you want to participate then show up and 1030 and we will make it work and fit you in. Those who signed up get priority but we will get everyone through. Come hang out, work out and honor those in uniform who sacrificed all in service to our country.

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen.

• Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph – cut reps, runs in half)
• Class times will be 0830 (full), 0930 (full) and 1030 (Gym is CLOSED for all PM classes)
• Please sign up on the whiteboard IN THE GYM. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.

** Half Murph is strongly encouraged for your first time. (all distance/reps cut in half)

CrossFit brings out some amazing things in amazing people:

Competing With Cystic Fibrosis Joe Johnson sits in 26th place after Day 2 of the Canada East Regionals

“Competing In Silence” with Robin Gonzales of Team CrossFit Kemah of the South Central Region; tied for first place on Event 5 of Regional competition. She is deaf. – [video]

Ashley Carriveau: F*ck Cancer: She’s in 3rd in the NorCal Region going into the last WOD. Oh and she sat out 2012 due to cervical cancer.

Turning 7's Into 10's

As Many Rounds As Possible in 15 Minutes:

10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

Results

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Yesterday the rep scheme was all 7’s. Today was all 10’s.

Wanna see Regionals footage this weekend? Check out the Live streaming or recap footage each day from various regions in action at the link above.

Jason Khalipa sets the CrossFit Games Regional Record “Jackie” time of 5:04, NorCal Regional.

CrossFit: Turning Sevens Into Tens Promo

Nutrition:

Book Review:Paleo For Dummies by whole9life.com

Events:

Have a safe Memorial Day weekend!

Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

For those unfamiliar with LT Michael Murphy, aka “Murph”, he was an American hero and Medal of Honor recipient and honored with one of the first CrossFit Hero workouts. If you register on the MDM website you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Murph is a tough WOD. We will push for correct scaling for each person (such as a 1/2 Murph)!

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen.

• Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph – cut reps, runs in half)
• Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
• Please sign up on the whiteboard IN THE GYM. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.