Movable Type – Page 71 – SNORIDGE CROSSFIT

Grab 'n Go

For time:

15 Pull-ups
3 Power Cleans (155#/105#)
12 Pull-ups
6 Power Cleans
9 Pull-ups
9 Power Cleans
6 Pull-ups
12 Power Cleans
3 Pull-ups
15 Power Cleans

Results

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Short post tonight. I am too busy having fun custom designing Nano’s. This is totally getting out of hand. I think I need to stop and go workout.

ExerciseCenter Update: CrossFit Games Update: June 13, 2012

'09 CF Games Stadium Chipper

Strength WOD:

5/5/5/5

Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)

WOD:

“2009 CF Games Stadium Chipper WOD”

For time:

30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)

Results

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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.

Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.

All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview

Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Strength WOD:
5/5/5/5
Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)
WOD:
“2009 CF Games Stadium Chipper WOD”
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)
Results
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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.
Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.
All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview
Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Oh Squat!

For time:

10 Overhead Squats (95#/65#)
200m Run
9 Overhead Squats
200m Run
8 Overhead Squats
200m Run
7 Overhead Squats
200m Run
6 Overhead Squats
200m Run
5 Overhead Squats
200m Run
4 Overhead Squats
200m Run
3 Overhead Squats
200m Run
2 Overhead Squats
200m Run
1 Overhead Squats
200m Run

Results

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Seth and Lindasy get their overhead squat on:

Quote of the day: “Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.” ~ John Madden

Video: Top Ten Moments At Regionals: CrossFit Games

Pat Testimonial

“Stephanie and I have been doing Crossfit at SnoRidge Crossfit for 12 months and have enjoyed the experience. I love the fact that we can work out together in a true team environment that is as supportive as a group can be! Tom and Michelle Nugent have helped us get in better shape, eat healthier, sleep better, and just made life better! EVERYONE that works out their is incredibly friendly and supportive!

I was a little depressed before I started Cross-Fit. I am a more balanced, happy person today because of Cross-Fit. Stephanie and I are closer and we are better parents! Our 2 children are growing up with two parents that make their health a top priority!

I can’t thank you enough for the ride!”

Pat & Stephanie S.

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Results

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CF HQ “Hope” Workout Demo – video [wmv] [mov] [HD mov]

Extended workout footage – video [wmv] [mov] [HD mov]

Yesterday we hosted CrossFit for Hope and despite a weekend conflicting with several local events we had 52 CrossFitters join us from three affiliates in the new “Hope” workout to help raise funds for St. Jude Children’s Medical Research Hospital.

We want to thank everyone who donated, participated, cheered, scored and patiently waited for their heat time. It was a busy day and we tried to keep things moving as efficiently as possible and that would not have been possible without all of your help. Together SRCF raised around $900 and that does not include any matching funds from employers (which a few people are submitting).

Can I still donate?

Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing. If you want to donate a small amount then just search at the link above for SnoRidge CrossFit or any athlete in the gym who has created a fund-raising page of their own.

Birthday WOD by Request

For Time:

1000m Row
40 Weighted Sit-ups (Overhead)
80 AbMat Sit-ups
120 Double-Unders

Results

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Happy birthday to Tricia! (Not pictured due to Coach Fail)

Today we ran a birthday WOD by request. Rather than try to get cute with numbers (date or age) I just went with what she liked, what would be challenging and what fit for the week of programming. If you want a birthday WOD you can request one and I will figure out how to work it into the schedule. Sometimes I may combine it, others may have to wait, but I’ll do my best. It can also be a benchmark or known WOD that you love.

Events:

“Hope” is tomorrow. Most of the coaches ran through it tonight. Great workout, tough and similar to Fight Gone Bad. At least that’s my sales pitch. Donate and do it for the kids.

CrossFit For Hope workout is Saturday! If you missed signing up for a wave then show up after 1045 and we will try to work you in. Our friends from CrossFit Devotion and Imperial CrossFit will also be joining us tomorrow.

Death by Squat Clean

Strength WOD:

2/2/2/2

Squat Clean (Work up to a heavy pair of reps, 60 seconds rest between sets)

Conditioning WOD:

With a continuously running clock perform 1 Squat Clean (135#/95#) the first minute, 2 Squat Cleans the second minute, 3 Squat Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Checkout WOD:

2 Minute Challenge – Max Reps Hand Release Push-ups

Results

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Congrats goes out to Laura for her 500th WOD milestone today as well as to Lucy and James P. for passing the Advanced RX Skills Test! Props to all of you on your hard work that paid off today in realizing your goals.

We also said goodbye today to Jill, Scott and their daughters Emma and Juliana who are moving across the country. Good luck to them as they join a new affiliate and continue to be a CrossFit family. You’ll be missed!

SRCF Teens Class looking strong and getting stronger:

Here is what we are doing on Saturday. Great tips. Consider this homework. Then make sure you sign up for a wave in the gym.

“Hope” Workout Demo – video [wmv] [mov] [HD mov]

"Swingers"

Strength WOD:

3/3/3/3/3

Weighted Pull-ups (Strict pull-up; no kip)

Conditioning WOD:

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)

* RX+: Go heavier on KB if you can handle it

Results

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Seeing Double – Rob 1 and Rob 2:

Read this: Paleo Diet Blogger Sues State for Violating Free Speech

My conclusions after reading this are:

North Carolina is dumb, the North Carolina Board of Dietetics/Nutrition is a joke and America is falling apart. They need a paleo cookie.
Life Coaching services should not require a license. They should simply have to be approved by Coach Jeremy. His life coaching skills in the gym are legendary. Example: “I beat you. You are old and suck. Next time be fitter.” This type of life coaching is priceless.
At the rate we are going on forging mediocrity as a society it is only a matter of time before I cannot legally tell you whether or not you should use a red band or a blue band for your WOD.

Sign up for your wave for “Hope” on Saturday! Please donate if you are going to participate in the WOD. All proceeds go to St. Jude’s Children’s Hospital.

Video: “The CrossFit Games Update: June 6, 2012“