Movable Type – Page 67 – SNORIDGE CROSSFIT

Cluster

Strength WOD:

3-3-3
Squat Clean Thruster aka “Cluster”

* “Touch and Go” Reps; take 2 warm-up sets first. 60-90 sec rest between sets.

Conditioning WOD:

5 Rounds for time of:

5 Squat Clean Thruster (135#/95#)
10 Chest-to-Bar Pull-ups

Results

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The Cluster (Squat Clean Thruster). It lives up to its name. This takes the thruster to a new level of suck. Do a bunch of them and it’s a cluster.

Read this post from Rob below. I couldn’t agree more.

“CrossFit is My Cheers” from CrossFit Dad’s Blog.

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

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Today was raining PR’s on double-unders. Natalie, Kyle, and Christa all got them. Both Kyle and Christa got theirs in the 7pm class and Molly learned to ride Ash’s bike after the same class. What do those things have in common? My class. Boom. (Natalie PR’d this morning so Michelle can claim that one).

Get your team signed up for 31Heroes this Saturday! Read here for details.

Notes:

Read this: “CrossFit is Dangerous??? And How It Very Literally Saved My Life” by Miranda Oldroyd

Simply being stronger saved CFHQ Trainer Miranda Oldroyd from the very real possibility of becoming paralyzed after a car accident that left her with a broken neck…that the ER missed and she didn’t know about for over 2 weeks! This story is a good testament to why getting fitter benefits you in ways you don’t always think about.

Weightlifting at the Olympics: Records Tumble As Kim Takes Gold

If you have time, stream the men’s and women’s Olympic Weightlifting events. It will make you feel completely inferior and pathetic the next time you snatch or clean at the gym.

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m
180 Kettlebell Swings (53#/35#)
120 Pull-ups

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises).

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together.

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time:

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar
10 Burpee Muscle-ups
10 Toes to Bar
10 Power Clean
10 Thruster
10 Box Jump Overs
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.

Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.

Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!

Climb-matic

Strength WOD:

12 Minutes to Establish:

Shoulder Press
2/2/2/2/2

Conditioning WOD:

For time:

100 Air Squats
4 Rope Climbs (15′)
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

* Sub 2 Supine Rope Climbs per rope climb.

Results

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Marc E. and his first rope climbs:

I saw Batman tonight and realized if Batman were real he would CrossFit. In the Batcave. He would be good at it.

CrossFit Makes People Better Commercial – video [wmv] [mov] [HD mov]

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Then Complete:

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

Results

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“Coaching Fran” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Overhead Squat sequence with Katie:

Bar overhead and centered behind the ears, armpits forward
Send the hips back and squat deep while keeping the bar over the heels
Bar path is a vertical line
Knees out at the bottom of the squat, weight in the heels
Stand and finish with the hips open at the top
“Grimace” is optional (See Spealler below)

Events:

This Saturday is our Annual SnoRidge Margarita Fest from 8pm – ? at Ana’s Family Style Mexican Restaurant. While everyone is responsible for their own meal/drinks it’s a great time to celebrate the end of the 2012 CF Games season, enjoy the summer and hang out with your fellow Squatchers. Kids are welcome! (Join the FB event on the SRCF Page)

In August we will host the 31Heroes fundraiser Team WOD for the second year in a row:

31Heroes will be Saturday August 4th starting at 0930 and running in waves at 1030 and 1130. We will have team sign ups in the gym for start times (Teams of 2 must sign up). See the link and get registered for the event.

One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Background:

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

The WOD: “31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run.

** One Bar per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Oly Test

Strength WOD:

18 Minutes to Establish:

1RM Snatch (Squat or Split)

Rest 2 Minutes

20 Minutes to Establish:

1RM Clean and Jerk (Squat or Split Clean, Push or Split Jerk)

Results

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For those who made it in today you now have a new baseline for your snatch and C&J. If you used a split snatch today I encourage you to still work on your full snatch and your flexibility/mobility to improve that position. Focus on positions, hitting extension, and pulling under the bar as fast as possible with a lighter barbell. Think “Jump with the feet on the floor” both in the snatch and the clean. Both the Snatch and the Clean and Jerk are the best lifts for developing overall athletic ability.

CrossFit Journal Balloon Muscle-up Commercial – video [wmv] [mov] [HD mov]

CrossFit Games Update: July 25, 2012 – Wrap Up Show (Warning these two are complete bozos)

Dead Pull

Skills:

5 minutes to practice:
Ring/Bar Dips
Double Unders
Rope Climbs

WOD:

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups

Results

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Quote of the Day: “The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” ~ Mark Rippetoe

Short, fast couplet today. Classic CrossFit. Pre-WOD was a great opportunity to work on different skills and technique whether it was strict or kipping dips, foot locks on ropes, or getting that double-under. Tomorrow is your chance to test your one rep max in both the snatch and clean and jerk. You will have a set amount of time. No more. Work efficiently and focus on doing work. If you run out of time then you probably were talking too much. Get after it!

“Getting Back to the Podium: Smith and Voigt“: CF Games

2012 Reebok CrossFit Games Summary – video [wmv] [mov] [HD mov]

On Your Toes

5 Rounds for time:

400m Run
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Congrats to all the Squatchers who completed some form of a race this past weekend. Several peeps finished events such as the Warrior Dash (Michelle and Greg), ChelanMan Triathlon (Amy N., Lucy, Lena, Mollie, Moe), Ragnar Relay (Andrea) and to our resident Dirt Corps riders (Dustin, Jim and Matt) who raced in the Mt. Hood NW Cup 5 downhill race and placed 1st and 5th for Jim and Matt. If I missed anyone it’s not intentional I just couldn’t remember all of you. Great to see everyone out there being active!

Final Heat for “Fran”:

Speal and the “Double Banger”:

Women’s “Fran” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Men’s “Isabel” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Track Triplet

Main Class:

Inspired from the 2012 CF Games Team Triplet Event

In Teams of 2 complete for time:

Row 1000 meters, while partner holds (155#/105#) pounds in the Front Rack position

50 Burpees, while partner holds (135#/95#) pounds Overhead

50 Thrusters (95#/65#) while partner holds the Dip support position on rings (locked out)

50 Box Jumps (24″/20″) while partner holds from a bar hang position

* Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position.

** Each team must complete all the repetitions before moving to the next exercise.

Advanced RX Class:

“2012 Reebok CrossFit Games Track Triplet“

3 Rounds for time:

8 Alternating Split Snatch (115#/75#)

7 Bar Muscle-Ups

400m Run

Results

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Quote of the day: “Defeat is not the worst of failures. Not to have tried is the true failure.” ~ George Edward Woodberry

Today’s team WOD ended up working out well with the addition of the box jumps and bar hang. To make it tougher the option was to do a chin over bar hold. While the front rack weight was probably a little light, it still allowed for the row to get the blood pumping for the rest of the workout.

31Heroes is our next big workout event. It will be Saturday August 4th. We will have sign ups in the gym for team start times (Teams of 2). See the link to get registered for the event.

One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Love Bacon?

Track Triplet WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov]

Pick (and Push) Things Up

5 Rounds For Time:

7 Deadlift (275#/185#)
30 Air Squats
7 Handstand Push-ups

Results

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Boroumand Pushes, Foucher Pulls:

“Moments In Time“: Ten special vignettes from the CrossFit Games

The ten memorable moments listed above from the Games are pretty interesting. It made me think of what my top ten were.

My Top 10 Moments of the 2012 CF Games:

Getting there a day and a half early and having dinner and drinks on the beach with my lovely wife with great live musicians playing acoustic guitars. We don’t do that enough.
Michelle actually setting PR’s daily by being ON TIME for us to get out of the hotel to the Home Depot Center! (It was a team effort but it happened. This is both mythical and magical. I am still in shock over this.) Ring that PR bell M!
Me attacking the Vendor Village like it was a full on PR attempt at a benchmark WOD. I had a plan going in, knew the layout of the vendors and gear I wanted, and I executed it unbroken. I even felt like I completed Fran afterward when I realized how much cash I parted with. (I have a problem…)
The most God-awful (literally) prayer to open a sporting event I have ever heard. Seriously I cannot imagine that God cares about thanking him for Reebok, GNC, Vita Coco, Home Depot, Rogue Fitness… It was almost Will Ferrell like quality. The redemption to the opening ceremony was having two F-18’s fly over the stadium. At that moment I thought “F*ck yeah America!”
Speal. His heart and soul was evident in each WOD. You felt him fighting to try and win. Knowing it was likely his last Games as an individual made him a bigger magnet to watch.
The race between Annie T. and Kristan Clever in both the Med Ball/HSPU WOD and the Chipper. They always know where the other is and neither wants to lose to the other. It’s a fun rivalry to watch.
The Clean Ladder. I love ladders. It’s simply built for spectators. Both Lindsay and Akinwale clearing it was pure bad-ass adrenaline and watching so many dudes power cleaning well over 300 pounds and Maddox getting 365 pounds was just crazy and I felt so much less of a man afterwards.
Watching the Champs. Both Annie Thorisdottir and Rich Froning are truly on another level. Annie simply smiles constantly before, during and after workouts. She actually fricking waved to someone while carrying the 80 lb. med ball on her shoulder and racing Kristan Clever across the stadium. Froning seems to know when to just put the pedal down and WIN. He was watching the rest of the heat on the Jumbo-tron during men’s Chipper while he was doing fat bar thrusters to make sure no one would catch him. For the whole set. Who does that? When it was time to win and put the stamp on it he simply outdid everyone on “Elizabeth” and “Isabel” and took first in each.
T. Fortunato vs. K. Clever for Bronze. Whoever did “Fran” faster would win $25k and get on the podium. Period. Clever dropped off the bar with 2 pull-ups left. Fortunato didn’t. She took bronze.
Spending so many days in the sun, on the beach and in the stands with so many great friends and being surrounded by the coolest community on earth. From riding bikes along the beach to workouts in the park to screaming in the stands, we had fun every single day. I wanna go back and do it again in 2013!