Useful Links – Page 14 – SNORIDGE CROSSFIT

"Moore"

Strength WOD:

2RM
Power Clean

* Touch and Go

Conditioning WOD:

Complete As Many Reps As Possible in 20 minutes of:
Rope Climb, 1 ascent (15’/12′)
Run 400 meters
Max rep Handstand push-up

Score number of handstand push-ups completed for each round and total HSPU

Results

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“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.” ~ CrossFit.com

Charity pregnant and power cleaning:

Today we had a couple friends (Jeff and Charity Vale who own CrossFit Snohomish) drop in for the 11:30 class. It was great to workout with two solid CrossFit affiliate owners, community members and awesome athletes.

Trivia Question: Of the CrossFit Games that Annie Thorisdottir competed in (2009, 2010, 2011, and 2012) who are the only women to get on the podium ahead of her?

Answer: Kristan Clever (2010 – 1st), Tanya Wagner (2009 – 1st), Carey Kepler (2009 – 3rd), and Charity Vale (who finished 2nd overall in the 2009 Games).

Notes:

4th of July classes (Thursday):

9:30 class
10:30 class
All other class times cancelled that day (rest of weekend are normal hours)

Have a happy and safe Independence Day! TEAM AMERICA!

CrossFit Games:

CrossFit Sweetens the Pot for the 2013 Reebok CrossFit Games

games.crossfit.com

Overhead

Strength WOD:

3-3-3-3-3
Push Press

Conditioning WOD:

3 Rounds for time of:

15 Kettlebell Swings (70#/53#)
15 Push Press (115#/85#)
400m Run

Results

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The 7pm class is the new 5. PR tonight!

Stay tuned for the 4th of July holiday class schedule. We will post here when it is finalized.

Things to read:

Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma breakingmuscle.com

Good read from some friends of ours who own an affiliate in California: So you wanna join CrossFit Centurion, eh?!
crossfitcenturion.wordpress.com

CF Games:

Annie Thorisdottir Won’t Compete in the 2013 Games

Throwback AMRAP

Strength WOD:

1-1-1-1-1
High Hang Snatch (full) Rest 60 sec between lifts

Conditioning WOD:

As Many Rounds As Possible in 7 Minutes of:

10 Overhead Squats (135#/95#)
10 Hand Release Push-ups

Results

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The High Hang Snatch focuses on speed under the bar from the top of the 2nd pull into the 3rd pull under the bar. It emphasizes a fast and powerful triple extension with a full finish of the shoulders and arms in the 2nd pull. The “high hang” position we prefer to teach is a dip with vertical hips and extremely shallow knee bend and fast dip followed by full extension and finish. Dropping down fast into a solid snatch position is key to avoid trying to “ride the barbell” down. (Watch the second rep in this video)

The conditioning WOD today paired a heavy OHS with hand release push-ups, which helped to fatigue the shoulders going into the squats. The goal was to use a weight for the OHS that allowed you to do sets of 10 or 2 sets each round. Watch Froning and Holmberg go head to head in this workout from a throwdown back in 2010.

2010 Rogue VS Again Faster Tahoe Throwdown: Event 2: 7 Min AMRAP of OHS and Push-ups “Froning Calls Out Holmberg”

Event 2 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]

Power Hour

Strength WOD:

2RM (Touch and Go)
Power Clean

Conditioning WOD:

For Time:

1000m Row
75 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
25 Push-ups

Results

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Lingua Fran-ca: CrossFit Journal A list of terms that will help you communicate in boxes all over the world.

Example: Shifty (n): Looking at someone’s C2 monitor either surreptitiously or blatantly.

Burpee Sandwich

Skills WOD (Choose):

10 minutes Handstand Push-up practice

EMOM for 10 minutes Complete 3 Handstand Push-ups (Strict, Kip, Deficit, Ring, etc)

Conditioning WOD:

3 Rounds for time:

500m Row
21 Burpees
400m Run

Results

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Introduction to Rowing by WOD Talk Magazine

Regional Preview: Week 4 – [video] Last weekend of Regionals begins tomorrow! The heavy hitters of the Central East, Mid Atlantic, Canada East and Latin America will all battle it out. Stream some heats live from the Games site throughout the weekend.

Ring HSPU:

"SQT"

Strength WOD:

20 Minutes to find a 1RM
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time:

10 Ground to Overhead (95#/65#)
200 yd Shuttle sprint, 50 yards there and back twice

Results

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Snatch Your Face Off!

* “SQT” stands for SEAL Qualification Training.

SQT WOD Demo with Chris Spealler – video [wmv] [mov]

Regional Preview: Week 3 – [video]

Hope For Cures Workout, July 6th, 2013

Please watch this. “I Need to Finish This” with Kate Foster – [video]

Schedule Update:

Friday and Saturday (5/31 – 6/1) we are CLOSED for the Northwest Regionals.

No classes on either day!

All are welcome to come watch the Games for our Region and to cheer on Mark as he competes individually among the top CrossFitters in Washington, Oregon, Idaho, Alaska and Montana.

The venue is the ShoWare Arena in Kent. Heat times can be found here so you can know when Mark (or any other athletes) goes. The top 3 men, women and teams will earn a spot to the CrossFit Games in July at the Stub Hub Arena in Los Angeles.

You can buy your Regional tickets at the door or online. If you come then look for the rest of the SRCF Crew!

Good luck Coach Mark Shark!

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Two CrossFit Hero WOD’s are dedicated to two of those fallen (Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. 37 of us came in and honored our heroes. 6 more completed it on their own yesterday and today outside of the gym. Thanks to all who came and supported one another and the outstanding effort and first class determination that each of you showed. It’s humbling to see the participation and community.

God Bless our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

For more information and to purchase a Memorial Day Murph T-shirt you can go here: Memorial Day Murph

Pics of each wave that tackled it today:

The tall people (Jaclyn and Frank) hogging the spotlight:

Homework

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

5 Rounds for time:

15 Hand Release Push-ups
10 Toes-to-bar

Results

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Read the below article on how to improve your Oly lifts. This is spot on. “Go slow to go fast.” This cue is something I have heard Coach Burgener use so often it plays in my head when I snatch or clean. Sometimes we want to rush things and forget we need to slow it down first to maximize technique and form. Or to just clear the mind and stop thinking too much before the lift.

Homework: “Want to Be Good at Oly?” by Chad Vaughn, CrossFit Journal article [pdf]

Notes:

Please read the whiteboard and check the website often to ensure you don’t miss any announcements. (Plus as a bonus you get to see decent pictures and articles or videos) For those who plan to come in this Monday AM (5/27 for Memorial Day Murph), please sign up on the whiteboard for a class time. Note we are closed in the afternoon and there are no PM classes this Monday.

"Insert Day Here" Gone Bad

Skills WOD:

Every Minute on the Minute for 10 minutes complete:

1 Muscle-up

* or complete EMOM for 8 minutes of:

3 Muscle-ups or 5 Pull-ups (choose strict, Chest-to-bar, or kipping)

Conditioning WOD:

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

Burpees
Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

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Quote of the day: “That’s probably the barfiest triplet ever.” ~ Teri

Events:

This Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link above where you can read about this true hero and Medal of Honor recipient and what this classic CrossFit Hero workout is. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Come join your SRCF family on Monday!

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph for a scaled option)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
Please sign up on the whiteboard in the gym. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark at the ShoWare Center in Kent and watch the competition.

Tabata!

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata Med Ball Clean (20#/14#)

Tabata Double-Unders

Tabata Push-ups

Tabata Kettlebell Swings (53#/35#)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

8 rounds of 20 long seconds of work, 10 short seconds of rest. Tabata workouts both crawl and fly by.

Notes:

This a great demonstration of athleticism by two Games athletes. It also is a great demonstration of one not understanding pacing in a workout. Especially one designed to be a short but heavy barbell-gymnastics couplet. Had Lindsey understood that winning round one by going unbroken would tax her as much as it did, she might have slowed it down like Briggs, and been much closer in the end. Both are beasts and crushed a very tough workout, but a lesson nonetheless in pacing.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout – [video]

I posted this yesterday, but if you haven’t seen it yet its a great interview of 2 times Games champ Annie T. Watching it makes me like her even more.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]