Movable Type – Page 46 – SNORIDGE CROSSFIT

"12.4"

Complete As Many Rounds and Reps As Possible in 12 minutes of:
150 Wall balls (20#/14# to 10’/9′)
90 Double-unders
30 Muscle-ups

Results

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View this photo (Open 13.3 Results)

Lots of PR’s today! A bunch of you have PR’d with more wall balls, DU’s and MU’s than last year. For those who haven’t done 13.3 yet you have tomorrow at 6pm or Saturday at 11am.

In the heated SRCF Open battle between Jeremy and Josh (who were tied at 1 win apiece going into 13.3) it appears that Jeremy is now winning after today’s results. He really wanted to share this with everyone.

13.3 RX Standards:
– Wall ball: 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.

Special tiebreak method:
Attention judges: For Open competitors only, at the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Read and watch: An Inspiration: Cleuton Nunes on 13.2

Attention:

We intended to program the Maltz Challenge for tomorrow as the WOD but we will push this out to a sunny day next week due to a) cold, wet snowy conditions and b) destroyed quads from 13.3. Stay tuned! We WILL do this!

Row, Jump, Swing

4 Rounds for time:

250m Row
15 Box Jumps (30″/24″)
20 Kettlebell Swings (70#/53#)

Results

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Happy birthday Mr. McDreamy:

Tomorrow’s Open WOD.

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

RX Standards:
– Wall ball: 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.

– 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”.
– If you finish in under 12 min. but do not have a MU then do max reps MU progressions or MU “Kip-ups” in remaining time.
– Have fun and push your fellow athletes! If you did this last year (Open WOD 12.4) then go for a PR.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Just Pop Up!

Skills WOD:

10 minutes Muscle-up practice

Conditioning WOD:

21-15-9 reps of each for time:

Front Squats (95#/65#)
Burpees
Chest-to-bar Pull-ups

Results

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Yay Burpees:

“The Kipping Muscle-Up” with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Yesterday this video was posted on the CrossFit Journal and seeing the progression using the kip-up with the rings was perfect timing for today as I had programmed muscle-up practice for the week. Having never tried a kip-up as part of the MU progression on the rings (I have seen the kip-up for teaching kipping pull-ups), we were anxious to try this today.

Verdict: It works very well. Two people today got their 1st (and then 2nd, 3rd etc.) muscle-ups after practicing kip-ups supine on the floor, then kip-ups from a supine position under a pair of rings on the cage to a dip position, then finally over to the rings. Congrats to Justin and Evan for achieving a big milestone with their first muscle-ups! Both of them already had a ring dip, strict pull-up and could hold a dip support and lockout position on the rings. They also have been practicing MU progressions from the floor and kipping swings on the rings (both false and no false grip). Today the pieces all fell together for them.

Several others (guys AND girls) who already had muscle-ups also improved their kip, hip extension and turnover after drilling this several times and got “over” quicker. Keep practicing this and don’t abandon the floor drill with the kip-up. Use it as movement prep for muscle-ups to get the neuromuscular system primed and ready, and improve your proprioception and kinesthetic awareness.

If all else fails “just pop up”!

Justin locks out his first muscle-up:

CF Games ExerciseCenter:

“CrossFit Games Update: March 19, 2013” – [video]

Tomorrow at 5pm PST we will learn what Open WOD 13.3 has in store for us! 2010 Games Champion Kristan Clever vs. 2012 third-place-finisher Talayana Fortunato.

http://games.crossfit.com/

No Rep

Strength WOD:

3/2/2/1/1/1/1/1
Clean & Jerk

Skills WOD:

5 Minutes each of Handstand Push-Up Practice and Ring Dip Practice

Results

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Push and Split:

“The King of Lifts” by Donny Shankle, CrossFit Journal article [pdf]

CF Games:

Cheaters never win. (Unless you’re Lance Armstrong, Roger Clemens, Barry Bonds, Mark McGwire…) Glad to see CFHQ held true on their promise before the Open to make an example of anyone or any affiliate found cheating. No Rep to the supposed worldwide “winner” of 13.2 and the affiliate he belongs to! Turns out they are both just big losers.

“Golden Workout Rejected” games.crossfit.com

I put this on our Facebook page but I wanted to say it again. Thank you to all of you for putting forth not only the hard ass effort each Open WOD, but also doing your best to personally uphold the standards as they are written and make it easier for those of us judging. Keep training hard and training right!

Notes:

This is one of our rules too. I love how CrossFit One World deals with it.

CrossFit One World: DAMAGED GOODS!!!

Remember: No dropping empty barbells, no empty bars on the pavement, no dropping kettlebells, and no dropping bars loaded only with 10# bumper plates on them from overhead. These are some of our rules that guarantee the quickest way to a whole lot of burpees. Take care of the equipment so it can take care of you!

Man Maker

Main Class:

As a Team of 2 complete for time:

30 Broad Jumps (6 ft. alternate jumps with partner)
40 Dumbbell Man Makers (35#/20#)
50 Toes-to-Bar
60 Up and Over Box Jumps (24″/20″)
70 Dumbbell Squat Snatch (35#/20# alternating arms)
80 Overhead Walking Lunge (45#/25# plate)
100 Double Unders
200m Run (as a team)

* Alternate broad jump reps with partner, must clear 6′ distance (multiple jumps are okay)
** Break up all remaining exercises/reps as needed

Advanced RX Class:

Skills WOD:

10 Minutes Muscle Up Practice

Strength WOD:

8 minutes:
Work up to a heavy Snatch

Conditioning:

7 Rounds for time:

35 Double Unders
1 Snatch (Choose Load; 1 attempt, do not count misses)

Rest 2 min. after WOD, then complete max reps of Muscle-ups in 1 minute.

Results

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Open 13.2 Final Results
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Sam Briggs completes 382 reps on Open WOD 13.2. Currently 2nd place in the world [video]

Submit your scores NLT 5pm Sunday or you are out of the Open:

Below Parallel

Strength WOD:

Every Minute On the Minute for 10 Minutes:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Conditioning WOD:

For Time:

800m Run
75 Wall Balls (20#/14#)
800m Run

Results

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Squat, then throw:

In the bottom of the clean or front squat, focus on staying tight with an upright torso, knees out and tight lumbar curve/glutes. Do not allow yourself to bottom out (too deep of a squat with a relaxed position where the hips tucks under) or tip forward with the bar. Keep those elbows up and the hands on the outside of the shoulders to not allow your upper back/thoracic spine to round.

Notes:

Last chance to make-up Open WOD 13.2 is tomorrow at 11am for those competing.

Don’t forget to post your Open score for those who went on Thursday or Friday night. I’ll post the updated results tomorrow but if you know your score, please login and submit it so I can validate. I do not want to chase people down every weekend to get their score in on time.

The community around each Open WOD has been awesome, and tonight Spencer even brought his own cheering section. I think I would do better if I had this every single time I work out.

LaBawesome Attitude games.crossfit.com

To Redo or Not To Redo games.crossfit.com

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box jumps (24″/20″)

Results

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Steppin’ to the Oldies:

Attention competitors: Post rounds/reps completed to the CrossFit Games Open website.

For those who went today do not forget to post your scores! I need to validate them so do it now. 3-2-1 Go!

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Standards:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

Anticipation

3 Rounds For Time:

400m Run
20 Deadlifts (185#/135#)
15 Lateral Over-the-Bar Burpee

Results

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I waited all day for this?! Simple, basic, and lightweight but nonetheless evil. Here is the 411 for tomorrow’s burner of a WOD. Please read and be prepared for Open WOD 13.2.

BTW I programmed moderate load deadlifts today thinking we would either see squatting or a power clean with some sort of overhead work and either box jump or double-unders. Go figure that the one I get wrong happens to be the deadlift.

General Open Guidelines:

Each Thursday we will run the Open WOD for all classes.
All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
Friday make-up at 6pm and Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. Please let us know in advance. If you have a special circumstance for a different day you must ask. We will do our best. No make-ups for non-competing people.
Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Scaling:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Have fun. Go hard. Cheer for each other. Make a sweat angel.

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

SRCF CF Games 2013 Open Leaderboard

Overdone

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

2 Minute Challenge Pt.1:

As Many Reps As Possible in 2 Min.
Hand Release Push-ups

* With a running clock then immediately complete

2 Minute Challenge Pt.2:

As Many Reps As Possible in 2 Min.
Double-Unders

Results

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Quote of the day (yesterday): “This is tiring.” ~ Trapper during the WOD

One of our very own kills it on the slopes. Go Anna and keep dominating! We are proud of ya!

Snoqualmie Teen Captures Junior National Ski Championship Title! livingsnoqualmie.com

CrossFit Games 2013:

This show is a bad car accident, the hosts are in need of the jaws of life and I’m just a rubbernecker: “CrossFit Games Update: March 12, 2013” – [video]

Coach Winchester on “Redos”