Useful Links – Page 10 – SNORIDGE CROSSFIT

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)

* Rest 1 minute between rounds
** Score reps for each round and overall total

Results

This WOD is meant to use 45 lb. dumbbells for the thrusters but the common sub for these is a 95 lb. barbell thruster. Dumbbells are worse. Either way it all goes bad after round 1. This is a motor test. I was reminded today that my motor starts to stall and sputter when I shift out of 1st or 2nd gear.

2014 Regional Tickets on Sale Now! Buy your NW Region tickets here to go cheer on Mark as he picks things up and puts them down all weekend!

From the Update Studio: Don’t Discount Graham

Triple Extension Tuesday

Strength WOD:

EMOM (Every Minute On the Minute) for 7 minutes complete:
1 Snatch (Squat, choose load)

Conditioning WOD:

21-15-9 Reps of each for time of:
Knees-to-Elbows
Squat Snatch (95#/65#)

Results

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‘N Sync:

Pretty interesting how some knees-to-elbows can mess up your midline for snatches.

This Thursday is the “Battle In Seattle” as the 14.4 Open WOD 14.4 Announcement will go down at CrossFit Bellevue. Tickets are long past sold out and for those who bought tix and are going the doors will open at 3:30pm. Parking is not available on site and you will need to park at 13620 SE Eastgate Way and ride the provided shuttle over. Shuttle runs 3pm-9pm. Wear your SRCF shirt and try to link up if you want. Seats/bleacher spots will be hard to come by so if you get there and have a great spot then keep it and enjoy the show!

All Classes on Thursday will run on the normal schedule. Thanks to Moe and Lindsay for covering! I will plan to have the TV set up in the lobby to stream the announcement as usual at 5pm.

CrossFit Games Update: March 18, 2014 – [video]

Danielle Sidell and Austin Malleolo Win 14.3

Chris Spealler hitting a 275# C&J:

PR Day

Strength WOD:

1RM
Power Snatch

Conditioning WOD:

AMRAP (As Many Rounds As Possible) in 10 Minutes of:

3 Power Snatch (Choose load)
5 Handstand Push-ups
200m Run

Results

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Lots of Power Snatch PR’s today! Not finishing in a squat threw off several of you since we don’t power snatch for strength often. The receiving position in a power snatch vs. a full snatch should be the same only with a higher squat that is dictated by the weight overhead.

CrossFit Games Update Show: March 11, 2014 – [video]

Sweetened Drinks Linked to Depression in U.S. Soda Study by Nicole Ostrow, Bloomberg

Nice day for a run:

Power Couplet

21-15-9 Reps of each for time of:
Power Clean (115#/75#)
Thruster (115#/75#)

Results

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Spicy little couplet today with the barbell.

Thursday at 5pm will be the 14.3 WOD Announcement and we will have it live streaming in the lobby. Come join in the fun as we wait to see what’s in store this week!

From the Vault: “The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]

"CrossFit Games Open 14.2"

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 Rounds of:

10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups

From 3:00-6:00

2 Rounds of:

12 Overhead Squats
12 Chest-to-Bar Pull-ups

From 6:00-9:00

2 Rounds of:

14 Overhead Squats
14 Chest-to-Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds. If you finish the couplet in the specified 3 minute round then rest until the next 3 minute round begins. Hands must start off the bar each 3 minute round.

Results

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Don’t forget to submit your results to the 2014 Reebok CrossFit Games Open. Don’t make me hunt you down!

Top male and female scores worldwide will receive $2,014. Sadly I don’t think we will win it this week. So close!

Tonight there were so many PR’s that the PR bell will likely generate a noise complaint! The spirit of our “Friday Night Lights” for the second week of the Open was on full display. Hearing person after person yell, scream or just get cheered on after doing their first overhead squat at 95 or 65 lbs. or their first chest-to-bar pull-up was beyond motivating for me. So many of you broke a barrier today and that to me really is why we push participation in the Open. The feeling of surpassing a goal you set for yourself that you might not have attempted if you weren’t on the hook for trying is addicting. Let’s keep it going for the next three Open WOD’s!

Congrats to Kaylee for earning that 100th WOD and joining the club tonight!

How CrossFit (and the Open) Connects Us All boxlifemagazine.com

Open 14.2 Announcement

Thursday 3/6:

5 Rounds for time of:

30 Double-Unders
20 Kettlebell Swings (53#/35#)
10 Burpees

Results

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Wednesday 3/5:

Strength WOD:

2-2-2-2-2
Front Squat

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 Climbs

Results

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The second Open WOD has been announced. Click here for detailed workout instructions and movement standards for tomorrow’s workout.

I’ve seen several complaints on Facebook from many that this year’s Open WOD’s are exclusive or less accessible, and while I understand that impulse I would offer a couple observations as to why it isn’t any different than the last three years:

1) 14.1 is actually the very first Open WOD ever. It was what kicked this whole Open concept off back in 2011. Something that started the largest online fitness competition 3 years ago should easily have been a standard for anyone considering competing. So seeing it again this year isn’t exclusive at all. It’s actually boring (but allows for measurement of progress for the community as a whole). Many people viewed it as motivation to practice and achieve a double-under or power snatch PR, which is one of the awesome parts of the Open. (Although I truly wish this WOD never made a repeat appearance again, as I hate it!)

2) Yes 14.2 will shake up the leaderboard because of the C2B pull-ups and the time interval to complete the required work. BUT, this weeks WOD really isn’t different relative to other past Open WOD’s, even by week 2. It will shake up scoring due to the number of reps completed in the time intervals prescribed. However it doesn’t exclude any differently than past workouts. Here are some examples:

This is really no different than 13.1 which started with burpees, then a 75# power snatch, more burpees and then power snatches at 135# in the second round. While someone could get a bunch of burpees and light power snatches for a score, you still had a wall that was thrown up for many CrossFitters, this wall became higher for the third and fourth rounds of power snatches as the weight increased.
In 12.2 the year prior that workout was the same jump in snatch loads (from 75# to 135# to 165# to 210#) with no burpees in between to pile up reps for a score. You started with a 75# power snatch.
In 11.3 the workout began with a 165# squat clean and then a jerk. There was no other movement for 5 minutes. No clean? No score.

Sense a theme? So starting with a 65# overhead squat for 10 reps really isn’t a leap. Get your OHS for at least one rep and you get to move on. The Open is designed to eliminate people. It is designed to eliminate 99% of people who sign up. It has to. It’s intent is to find the fittest exercisers by CrossFit’s standards to allow them to bring them together for Regionals where they can battle and find that 1% or so to go to the Games. 5 weeks of workouts that everyone and anyone can do the entire thing would make for a pretty lame Regional. Consider the guy from Russia who did like a 1,000 burpees a couple years ago in 12.1 and then disappeared the second week when he had to snatch.

All of that said the Open is also trying to thread the needle by making it “inclusive”. Here’s why it still is very much inclusive. In our gym the community built upon from the Open is VERY much on display. We all show up a little more fired up to push each other and ourselves harder, to cheer, PR, cry, sweat, stress and high five at the end of the WOD after we peel ourselves off the floor. By registering it holds us accountable to coming in, not skipping a workout and setting a goal. That breeds progress and good habits. Going to the Games or making Regionals for those chasing it is a rare thing but for the rest of us it’s about competing with ourselves or each other, or forging stronger bonds between friends. Above all it’s about FUN. That is is really the point. Have fun, relax, do what you can, then scale when you need to so you can get your workout. Do that and you will be one day fitter.

Inspiring stuff: Kevin Ogar: Road To Recovery – video [ipod] [mov] [HD mov]

Great read from the Seattle Times that nails what CrossFit is all about: (Thanks Evan and Kristy for sharing)

CrossFit 1 year later: stronger, slimmer, more supported seattletimes.com

Talayna Fortunato vs. Camille Leblanc-Bazinet at the live Workout 14.2 Announcement

CrossFit Games Update: March 6, 2014

Team Fran-Slam

Main Class:

As a team of 2 complete for time:

100 Slam Ball (40#/30#)
21 Thrusters (95#/65#)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
400m Run (as a team)

* Break up reps with partner but but each person must do a minimum of 1 rep for each round per movement
** One bar, slam ball per team; alternate work. Run as a team.

Checkout WOD:

50 Hollow Rocks for time

Advanced RX Class:

Strength WOD:

1RM
Clean

Conditioning WOD:

For time:

5 Squat Clean (155#/105#)
10 Pull-ups
10 Squat Clean
20 Pull-ups
15 Squat Clean
30 Pull-ups

Results

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Don’t forget to submit your Open scores for 14.1! Login to your Games profile and follow the steps to submit your score for validation. Remember to type in your judge’s name and select our affiliate. Deadline is 5pm PST Monday. Don’t procrastinate or you risk it not getting submitted in time.

For those who have made arrangements to go on Monday, submit immediately after the WOD or before you leave the gym. You can submit your score from the CF Games app for iPhone users.

The team WOD yesterday was the final team workout for the Seattle Affiliate League series that our two teams recently wrapped up. Out of 15 teams we had one team place 4th and one team place 7th overall. Our gym also won the “Sportsman-SHIP award”. It’s on the entry counter in the gym. When you see it the “ship” part will make sense.

Watch the “world record” (I miss the Games announcers saying this constantly) for Open WOD 14.1:

Sam Briggs, 472 reps on Workout 14.1

"Stop the Slop Challenge" 2014 Winners

Strength WOD:

5-5-5-5-5
Back Squat

Conditioning WOD:

12-9-6-3 Reps of each for time of:
Power Clean and Jerk (135#/95#)
Burpees

Results

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The results are in.

The Performance Challenge winner is Ben R. with a hey-uge 20.72% time improvement in the “Power Snatch Baseline” WOD. He PR’d by 4 plus minutes in the rematch! It was very close though with a couple people right behind him in total % improved.

The Nutrition Challenge winner is Chris B. with 6.9% change in bodyweight over the course of the challenge. That’s a change of 16.4 lbs. lost in 30 days! This challenge was also close as there was someone right behind him by less than 1% difference.

The 30 Day Stop the Slop Essay Challenge winner is Dan L. who wrote an amazing essay about Push-ups, Coconut Milk and Low Expectations.

Congrats to each of the winners! Here is what they win.

Each person will receive the following prize package:

$125. Dolla bills! Make it Rain!
A choice of Stronger Faster Healthier Fish Oil or a bag of SFH Recovery Protein or SFH Fuel Protein powder
Choice of a SRCF water bottle or T-shirt

Fist bumps and butt slaps to everyone who participated in our 4th annual challenge. For those who didn’t jump in next time don’t stand on the sideline. Get in the game!

CF Games Open:

We are 2 days away from the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will have it on the TV in the lobby.

On Friday of each of the next 5 weeks the Open WOD will be the workout we program for the gym. If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.

Note: We will have limited Saturday make-ups at 10:45 only for registered competitors who could not make it in on Friday (subject to judge availability). If you can make to class Friday then do it then. If you have circumstances that prevent that then please coordinate with us in advance! No make-ups for anyone who hasn’t registered.

Introducing the New CrossFit Games App

Predicting Open Workout 14.1

Your Role in the “Open” by Chris Spealler

Shuttle Bus

Main Class:

As a team of 2 complete AMRAP in 20 Minutes of:

15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)

* Break up reps with partner but stay in order of exercises.
** One bar per team; alternate work. Alternate one person each round on the run.

Results

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Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

Main Class:
As a team of 2 complete AMRAP in 20 Minutes of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)
* Break up reps with partner but stay in order of exercises.
** One bar per team; alternate work. Alternate one person each round on the run.
Results
View this photo

Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

Gym Warming Gifts and Many Thanks!

Main Class:

Strength WOD:

As a team of 2 alternate and take 12 Minutes to find a 1RM of:
Snatch

* One barbell per team. Change loads as needed.

Conditioning:

In a Team of 2 you have 10 minutes to complete:

Max Rep Power Snatch (95#/65#)
20 Double Unders

* Partner 1 starts on Power Snatch and Partner 2 starts on DU. While Partner 2 does DU, Partner 1 completes max reps of Power Snatch. Switch each time the 20 DU are complete. Keep a running total of PS reps.

Advanced RX Class:

Strength WOD:

5 sets of 1 + 1 + 2
Hang Power Snatch + Snatch Balance + Overhead Squat
* Complex

Conditioning:

For time:

100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

Results

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SnoRidge Family: We want to thank you all SO MUCH for the “Gym Expansion” warming gifts! You guys are so thoughtful and dedicated to making this place great. We wouldn’t be growing to our 4th space if it wasn’t for you! We are coming up on our 5th Anniversary. Thank you for making that possible! This will be going towards a better sound system. Much needed and very much appreciated!

Painting will be done Tuesday and flooring and rig assembly will be Wednesday/Thursday.

Sunday Going’s On:

Coaches Continuous Improvement:

Lisa and I will be attending an Oly Lifting Clinic tomorrow at the Lab in Seattle led by Diane Fu of FuBarbell. We will be snatching, cleaning and jerking the day away while improving our technical proficiency, programming skill, coaching cueing and knowledge of the fundamentals of weightlifting.

Two weekends ago both Rob S. and Lisa also attended a seminar in Kirkland for PT’s, Trainers, Coaches, and other roles in the area of Sports Medicine that taught the bio-mechanics of the shoulder and one lecture that specifically discussed the impact of CrossFit, the exercises we do, the common misperceptions and the value it plays in all aspects of strength and conditioning.

These types of seminars lead to our coaches helping everyone in the gym become a better CrossFitter, lifter and athlete.

From Deb:

Hey Squatchers! If you didn’t know, we have 2 teams competing in the Seattle Affiliate League which we’ll go throw down for the next 3 Sundays. Tomorrow, both teams are in the 1:20pm Heat located at The Loft in West Seattle. Come cheer us on, free to watch but parking might be limited. Here’s the Wods for tomorrow: Team Squatch (this week) Lindsay, Spencer, Jon and Deb. Team SRCF (this week) Rob S., Julianna, Josh H., Michelle.

Team make-up will shift slightly from week to week based on a few others who are on the two teams.

Yesterday both teams spent some time learning the fundamentals of how to lift a stone and then how to properly perform the butt slap:

“The 18 Month Curse” Rainier CrossFit