Movable Type – Page 62 – SNORIDGE CROSSFIT

10 Rep Max

Skills WOD:

20 Minutes to complete:

Back Squat
10/10/10

Conditioning WOD:

5 Rounds for time:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push Up (With Hand Release)

Results

Quote of the Day: “Some people are born on third base and go through life thinking they hit a triple.” ~ Barry Switzer

The 10 rep max is one that should be heavier than your 20RM, but almost as challenging. When squatting the ideal depth for full range of motion is where the hip crease passes below parallel or the top of the knee. This is true in an air squat, front squat, back squat, overhead squat, clean and snatch. Both Sam and Rob demonstrate a good high bar back squat above. The bar is high on their traps, chests are up, wrists and neck are neutral and their elbows are tight to hold the bar in place. Knees are out and tracking over the toes, weight is in the heels and their depth is perfect.

Events: Register Online – 2012 Snoqualmie Ridge 5-Mile Trail Run

Proof that CrossFit is growing: Worldwide bacon shortage coming on MSN

Bunch of Jerks

Skills WOD:

10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups

* Sub 3 x ME sets of Strict Pull-ups and Ring Dips

Conditioning WOD:

4 Rounds for time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET

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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“Badger” is a Hero WOD that we haven’t done since 2011. It’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run. It’s grueling. This WOD is also tough in it’s own right but knowing it counts down seems to help push harder. Happy Monday!

Throwing Down with the Champ: CrossFit Community

Fall is here and Sean sports the new Reebok Flannel:

Push Pull

Main Class:

As a team of 2 complete 3 Rounds for time:

50 Wall Ball (20#/14#)
50 Push Press (75#/55#)
50 Box Jump (24″/20″)

* Alternate exercises: Break up reps with partner but stay in order of exercises (i.e. complete all 50 wall balls before starting 50 push press (75#/55#).
** One bar, one box, one med ball per team.

Advanced RX Class:

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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Owwwwwwww! Well yesterday was a fun day for a good cause. Mark took 6th and I was 11th out of 25 I think in the middleweight men’s division (175 to 205#) of the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. It was fun for me personally hitting a couple PR’s (260# stone load and my first time moving a 500# yoke) and great to compete alongside some friends. While my body is not happy today I have lived to WOD another day! Congrats to Mark on dominating a couple WOD’s. Thanks to Jeremy for judging all day and to Sean for driving down to tell me that I let him down by not placing higher.

Quote of the day: “Epic Fail.” ~ Sean to me immediately after I ran out of time to sprint back in the stone load ladder event and didn’t advance to the next weight.

Over the Bar

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.

Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.

Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]

“CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]

"Rowing Annie"

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD: “Rowing Annie”

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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This:

Then This:

Great work on power cleans today. Lots of progress on good pulls, extension, footwork and receiving the bar.

This is awesome. I wished we had a river nearby the box to do this:

“Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]

Perfecting the Box Jump: CrossFit Journal

Up Against the Wall

For time:

50 Double-Unders
40 Med Ball Clean to Wall Ball Throw (20#/14#)
30 Toes-to-Bar
20 Kettlebell Swings (70#/53#)
10 Wall Climbs

Results

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Hitting the wall:

How to define CrossFit in 2 minutes or less:

The CrossFit Whiteboard:
Constantly Varied – video [wmv] [mov] [HD mov]
Functional Movements – video [wmv] [mov] [HD mov]
High Intensity – video [wmv] [mov] [HD mov]

This makes me want to consider adding video critique such as this to our gym:

Colm Clean From Blocks (w/ critique) from The Outlaw Way on Vimeo.

Clean Pulls

Strength WOD:

3/3/3/3/3
Clean Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

6 Deadlifts (225#/155#)
12 Ring Dips
200m Run

Results

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Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.

The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”

Video: Clean Pull Demo: by Catalyst Athletics

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET and tomorrow starting at 8pm ET

Secondhand Smoke

For time:

400m Run
40 Pull-ups
20 Handstand Push-ups
400m Run
30 Pull-ups
15 Handstand Push-ups
400m Run
20 Pull-ups
10 Handstand Push-ups

Results

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Today was a little bit of a smoker. I challenge Spencer to a duel going against with Rob W. at this WOD. Just because. BTW, happy birthday to both Rob W. and Maggie! While I didn’t have a good picture to use of either of them, I did discover why Rob was so fast at this WOD… virtual pull-ups (left side of pic):

“Let Me Tell You About CrossFit” – video [wmv] [mov] [HD mov]

“You haven’t heard of CrossFit? Let me tell you about CrossFit.

CrossFit is a lifestyle in which you are prioritizing your health and the ability to do many different things at a high level of intensity. I think it’s the absolute best way to help you reach your fitness goals.

For me, it’s making me happy, a fun way to get fit with like-minded people. The last person finishing is just as important as the first one.

It’s this team atmosphere that ends up making you better as an individual. It’s camaraderie. That family that you end up building and the energy that you get back from it yourself, that’s CrossFit to me.

You come to a CrossFit gym, everybody knows your name, everybody loves you, and you’re a part of something bigger than just getting a workout. CrossFit gave me that something extra that I kinda needed in life.

It’s my outlet. I love it. It’s my passion. It’s commitment. CrossFit is a sport now.

I like the challenge. I compete with myself, I’m healthier, I am stronger. Even though I was sore and I was getting a little discouraged, … I felt accountable to my class because they were looking for me there.

Finding CrossFit and then having to work really dang hard for whatever your goal is, whether it’s to compete or just get a damn pull-up … .

I love it ’cause the workout’s different every day. I can come in and I don’t know what I’m doing.

Everyone is welcoming. Everyone is cheering you on. They don’t let you quit even if you wanna quit.

We all share this experience, which is emotional. It doesn’t look emotional. It looks like people working out, but it’s emotional. I mean it’s raw, it’s intense, it’s incredible, it’s freakin’ awesome. I’m gonna keep doing it for a long time, I hope.

CrossFit, to me, is a fitness program where the reward for doing well is the ability to express your fitness in everyday life in as many different planes or as many different activities that you can possibly imagine.

People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!”

Leg Work

Main Class:

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Front Squat (115#/75#)
400m Run

* Alternate exercises: One bar per team. Team member 1 starts with the FS. Team member 2 starts the run. Swap after each 400m run is complete. Post total reps completed as a team.

Advanced RX Class:

Strength WOD:

Complete the following complex for load:
7 x 1 of 1 Hang Power Clean to 1 Power Clean + 2 Push Jerk

* You must complete the complex for the weight to count

Conditioning WOD:

Alternate 5, 4, 3, 2, 1 reps of each for time of:

Power Clean and Jerk (185#/135#)
Muscle-ups

Results

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Understanding Weightlifting Shoes by Again Faster

Instruction: Rope Climbs by Ben Bergeron, CF New England