Movable Type – Page 76 – SNORIDGE CROSSFIT

Fun In the Sun

Main Class:

Partner up and alternate so each person completes:

8 rounds (each partner) for time of:

10 Dumbbell Snatches – Alternate arms (45#/30#)
100m Sprint

* You must complete 5 burpees each round while your partner completes their round.

** Burpees can be completed any point during the time your partner is completing their round but if they return and you have not done them you cannot begin your snatches until they are done.

Advanced RX Class:

As many rounds as possible in 15 minutes of:

2 Power Cleans (Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#)

Results

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Synchronized team work:

Spencer picks things up and puts them down:

Saturday was perfect for some snatching, cleaning and running. I got to wrap up our latest OnRamp early and then follow that with two big classes while Michelle got the kids outside for the start of the latest CF Kids session. The kids squatted, ran, and planked their way through 5 rounds of butt kicking fun then played musical wall balls for their game. Ash was complaining like the rest of us all day today about how sore her legs were which made me one proud CrossFit dad.

April OnRamp is concluded and we want to give a big welcome to Katie, Greg, Seth, Amy and Jimmy. We hope to see each of you stick with it and build on what you have learned and accomplished so far. Our next OnRamp will be starting on Tuesday, May 1st. If you know someone who is interested tell them to contact us!

Hope this sun sticks around as we have a fun week planned and we will kick the week off with a benchmark…

CrossFit For Hope Fundraiser, June 9th

CrossFit Games 2012 Regional Breakdowns by Gymnastics WOD

Hangman

For Time:

50 Box Jumps (20″)
5 Rope Climbs (15′)
50 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
50 Dumbbell Hang Power Cleans (40#/25#)
800m Run
50 Back Extensions

* Sub 20 Supine Ring Rows for Rope Climbs; sub Banded Good Morning for the “back extension” or run upstairs to do hip extensions on GHD.

Results

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Quote of the day: “Let’s get this over with. I’ve got some drinking to do.” ~ Walt

No post tonight. We had our long overdue coaches meeting and things ran a little later than planned. See you all tomorrow. Plan to be awesome!

Missed the Regional workouts? Here they are (along with movement standards and demos):

2012 Regional Workouts announced!

Test 3

Strength WOD:

Clean and Jerk
3/2/1/1/1

* 15 Minutes for C&J practice with excellent technique. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub Ring pull-ups or C2B pull-ups for Muscle-ups.

Results

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Yes. More Clean and Jerks. Just like the Snatch last week it was time to work heavier towards the 1RM. A few went for a PR and hit it while most worked on technique. The skills focus in Test 3 was the muscle-up or working C2B pull-ups or ring pull-ups (with or without a false grip and vital to the muscle-up).

“Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations“CrossFit Journal preview video [wmv] [mov]

Push Through

As Many Rounds As Possible in 15 Minutes of:

5 Deadlifts (225#/155#)
10 Hand Release Push-ups
25 Double-Unders

* Scale DL to a working load that you can do all 5 reps unbroken for the majority of your rounds.

Results (Partial)

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The plank position should be maintained not only at the top of the push-up but throughout the entire range of motion (ROM):

The CrossFit Games 2012 Regional Workouts announced! The Northwest Regionals will be held Memorial Day weekend at the Puyallup Fairgrounds from Friday, May 25th to Sunday, May 27.

Video: The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

Events:

The Snoqualmie Cinco De Mayo Half Marathon and 8k Run is right around the corner. If you are planning to run then you can register at Ana’s Restaurant and you will get $10 off your race entry if you wear a SnoRidge T-shirt. Anyone who wins the craziest costume contest will also get a $50 Gift Certificate to Ana’s! She has 15 entries so act fast!

Head, Shoulders, Knees and…Run

For Time:

800m Run
Then 10 rounds of the couplet:
7 Overhead Squats (95#/65#)
7 Knees-to-Elbows
800m Run

* Pick a load that you can manage unbroken OHS for at least half of the rounds

Results

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Today’s workout was meant to force you to pick an OHS weight that made you not want to drop the bar. With our recent work on snatches it was an opportunity to be more efficient and add in a full snatch at the beginning of each set for that first overhead squat. For the knees-to-elbows if you were in a smaller class and had to scale then you got to try the “floor knees-to-elbows”. For some this method is far more effective in training a full range of motion over the “knees-to-chest” as it allows you to curl and lift your hips up off the floor to touch your knees and not fight gravity hanging from the pull-up bar.

Floor Knees-to-Elbows:

Congrats to Juliana in CF Teens who got her first pull-up today!

Matt hooked up his GoPro yesterday on top of the cage to catch some of the afternoon action. Check out this cool time-lapse video he made. People were smoking this WOD!

Flop, Drop, Drive and Press

10-9-8-7-6-5-4-3-2-1 reps of each exercise for time:

Burpee Box Jumps (24″/20″)
Push Press (115#/75#)

Results

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Quote of the day: “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” ~ Knute Rockne

Spring Break is officially over! Lots of you returned today for your first WOD in a while and the vibe was great, lots of cheering and plenty of high fives. Glad to have you all back.

The Warm-up. Vital to preventing injury, getting your body and mind ready, and prepping for the impending workout of the day. We always have a unique one each day and while we vary the styles of them; they are programmed by your coaches to get you ready for the specific movements you will encounter as well as work in movements and skills that may be goats, advanced or not intended to be done for time (like Turkish Get-ups).

“The Everett Warm-Up” CrossFit Journal preview video [wmv] [mov]

Nutrition: Change Your Habits, Pt. 2: Willpower by Whole9

"Dueling Wall Balls"

Main Class:

Teams of 2 complete:

Partner up and go head to head for 4 rounds each of:

400m Run
Max Rep Wall Balls (20#/14#)

* One person starts with run while one person starts with the med ball. While one runs 400m the other completes max reps Wall Ball throws. Switch up after each run. Run fast so you can out-do your partner.

** Post individual total reps of Wall Balls completed. Max reps wins!

Advanced RX Class:

15 Minutes to work up to a 1RM of:

Snatch

15 Minutes to work up to a 1RM of:

Clean and Jerk

Then find:
20RM Back Squat

Results

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Teri and Jim hit “Death by Clean and Jerk”:

“The Pursuit Of Excellence” with Coach Glassman – video [wmv] [mov] [HD mov]

"Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks 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.

Results

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WOD Demo: Mikko Salo: Death by Clean and Jerk

Receiving the Bar: by Mike Burgener; CrossFit Journal

Play and learn new sports regularly. Squatch even surfs:

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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The next SRCF Kids (Ages 5-9) 5 Week Session begins on Saturday April 21. Go to MindBody to sign up before the spots are filled. Coach Michelle will be running class each Saturday at 0930 to 1020.

The lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Hook Grip or Not Overhead in the Snatch by Greg Everett, Catalyst Athletics

More Snatches?

Strength WOD:

Snatch
3/2/1/1/1

* 15 Minutes for Snatch practice with excellent technique. Re-grip after each rep is preferred. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

For time:

9 Hang Squat Snatches (135#/95#)
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

Results

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Yes snatches are back. Today was both the full snatch for some strength work and then from the hang for the conditioning workout. Many of you have noticed that we have been doing them often lately along with a lot of cleans. Not just in strength workouts either. I have been programming them both heavy and light, from the hang and the floor, squat and power, with a barbell or with a med ball clean, split or regular stance, and in low rep and high rep mixes.

Why? Because as a gym they are a weakness. Focusing the daily instruction and the opportunity to work on mechanics and technique with more frequency will teach proper movement patterns, muscle memory, and habits that will pay off for two of the most technical barbell movements in weightlifting. The snatch and the clean require speed, coordination and strength. Learning how to use the hips for projecting power to the barbell as well as how to pull your self around and under the bar is something that takes practice. A lot of it. You don’t improve your Oly lifts by working on the basic lifts like deadlift and squat. However working on your clean and your snatch will help maintain or even improve your deadlift, overhead squat, and front squat. Realize also that in order to get the bar off the ground and into position for all the overhead lifts or squats requires one of these two movements. Having a solid clean and snatch is vital to have in your skill-set. Plus they are just tons of fun.

“Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

“Burg’s Eye View No. 3” An Analysis of Bar Path of 2 Different Lifters of Different Proportions: CrossFit Journal