Useful Links – Page 15 – SNORIDGE CROSSFIT

"2013 Regionals Event 7"

Main Class:

In Teams of 2, Complete As Many Rounds As Possible in 15 Minutes of:

50m Sprint
1 Rope Climb 15′
2 Squat Clean (165#/100#)

* One bar. Alternate each round with your partner. Sub 2 Supine Rope Climbs to 1 Rope Climb.

Advanced RX Class:

“2013 Regionals Event 7”

4 Rounds for time:

2 Rope Climb 15′
100 ft. Run
4 Squat Clean (225#/135#)
100 ft. Run

Results

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Events:

Next Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

First Descents is a non-profit foundation dedicated to the needs of young adults with cancer. First Descents provides unique outdoor education experiences to let these young cancer fighters reclaim their lives. Kelly Starrett (who is riding with the First Descents cycling team with Dirk this summer) also donated a spot to a Mobility and Recovery seminar this December and a signed copy of his Supple Leopard to raffle off and help raise funds.

Details:

Where:Kestrel Winetasting Cellar, Woodinville, WA
When: 5-9pm, Saturday May 18th
Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel’s best wines paired with a special selection of appetizers and desserts.

NOTE: If you cannot attend but would like to make a donation, please donate any amount to Meredith who will then consolidate all donations from our gym and Barbara will help get a 3 to 1 matching grant from the Gates Foundation. Donations to Meredith would need to go to her by June 1st.

Congrats to Christa who got her first 15 foot rope climb on Saturday!

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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AM vs. PM:

Happy birthday to Andrea (and all of you May peoples)!

All 2013 Regional Events Released games.crossfit.com

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 and watch the competition.

Ten At a Time

Strength WOD:

10-10-10
Front Squat

* Warm up with 4 sets of 5 reps

Conditioning WOD:

3 Rounds for time of:

400m Run
21 Hand Release Push-ups
12 Box Jumps (24″/20)

Results

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Knees out, butt back, tight core, elbows and chest up.

“Coaching the Low Catch” by Bob Takano, CrossFit Journal article [pdf]

New Details For Regional Competitors games.crossfit.com

"Josh"

Strength WOD:

3-3-3
Overhead Squat

Conditioning WOD:

“Josh”

21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Results

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“SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.”

Notes:

Despite good form, Spencer still gets no repped:

A word on scaling from journalmenu.com:

“Yeah, but I scaled.”

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled.”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games.

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

Back To Basics

4 Rounds for Time:

400m Run
50 Squats

* Rest 2 minutes after above WOD then complete:

Max Reps Pull-ups (Single Attempt)

Results

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Coach Michelle and Couch RoRo brief the group before it’s go time:

On Sunday we received a card that practically everyone from the gym signed and the gift of an incredible blooming magnolia tree that is the same as my mother’s favorite tree in her backyard. Knowing that it will be planted in our backyard to bloom each year is a heartwarming tribute to her and I cannot put into words how grateful I really am. I sent a picture of the tree to my brother last night and he was speechless. You all are amazing, generous and thoughtful people and true friends. The past couple weeks has been very hard with her passing but all of your support has helped in countless ways to buoy our spirits. Every time I look at that tree I will not only remember her but I will also remember what an amazing family SnoRidge CrossFit is. Thank you.

Notes:

I wanted to share this email Amy N. sent after the recent squat/rope climb WOD. I thought it was cool:

“Rope a dope – a WOD I remember very well. My #113 WOD in November of 2011 where I let my ego get the better of me. It’s a 7:00 pm class, Tom coaching and Buskas sitting on the bumpers…and me struggling! Seriously struggling to clean the 95#, failing it over and over. You coached me through the whole thing and I finished that WOD RX is 23.31.

In the end, I should have scaled and you tried to get me to during the WOD but I was stubborn. That night you blogged about picking the right weights and not letting your ego get the best of you and how if a Coach suggests you scale something, especially during a WOD, to do it. I felt like a total tool in the morning, like I just got bitch slapped by Coach Tom. Anyway, the whole point of this is. that this week we did Rope a dope again and I’m happy to say I did it in 13:29, didn’t fail one clean and did the back squats unbroken – I’ll take a 10 minute PR. Such a great feeling especially remembering the struggle the first time I did it. I love CrossFit.” ~ Amy N.

Nutrition:

Dr. Oz covered the Paleo Diet today with Dr. Loren Cordain. Let’s hope he believes it. If he does then maybe he can convince Bob Harper to stop selling oatmeal.

Paleo Diet Playbook | The Dr. Oz Show

Results For This Week

See you all Monday!

Mon. 4/15

As Many Rounds As Possible In 15 Minutes of:

7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)

Results

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Tue. 4/16

Strength WOD:

5/5/5
Deadlift

* Work up to 70-75%

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

200m Run
10 Deadlift (225#/155#)
10 Toes-to-Bar

Results

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Wed. 4/17

3 Rounds for time:

15 Chest To Bar Pull Ups
Run 200m
20 Burpees
Run 200m
15 Power Snatch (115#/75#)

Results

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Thu. 4/18

Strength WOD:

1 Rep Max
Hang Squat Clean

* 10-12 Minute Max to work up to a heavy single

Conditioning WOD:

“Death By Clean & 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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Fri. 4/19

Strength WOD:

1 Rep Max
Thruster

* 8 Minute Max to work up to a heavy single

Conditioning:

9/6/3 reps each of for time:
Thruster (135#/95#)
Muscle-ups

Results

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Update:

Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!

Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.

Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.

“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]

CrossFit Games Update: April 16, 2013 – [video]

Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack – video [wmv] [mov] [HD mov]

400 WOD’s! Congrats and Contests Natalie!

"Maltz Challenge"

For Time:

400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35# each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400m Run

Results

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Sometimes a WOD means a little more than just a workout. Sometimes they are meant to invoke a memory of a person or event in honor of their sacrifice. Today was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. It was also in honor of three Naval aviators who flew with Eric B. and perished in a tragic training accident last month. Thank you to all who participated today to honor our heroes, to the coaches who ran it all, and to Mrs. Michael Maltz for coming out to our gym.

Results Are Up

I want to offer a heartfelt thank you and fist bump to our coaches and the entire SRCF family for all of the tremendous support this past week while we are away with my family dealing with the loss of my mom.

Here are the results for the rest of the week. Maltz results will be up shortly. Thanks to Matt, Rob W. and Michelle S. for pictures.

Wed. 4/10

Skills WOD:

7 minutes Muscle-up practice

Conditioning WOD:

For Max Reps:

4 Minutes of Muscle-ups
1 Minute of Rest
3 Minutes of Box Jumps (30″/24″)
1 Minute of Rest
2 Minutes of Burpees
1 Minute of Rest
1 Minute of Row for Calories

Results

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Thu. 4/11

Strength WOD:

3 @ 100%, 3 @ 105%, 3 @ 110%
Snatch Pull

Conditioning:

50/40/30/20/10 reps each of for time:

Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups

Results

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Fri. 4/12

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15′)
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
7 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
5 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
3 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb
1 Front Squat
1 Rope Climb

Results

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Events

Maltz Challenge is scheduled for Saturday 4/13. We will do this to honor all of our fallen hero service members including USAF and DEA agent Michael Maltz and three recently fallen Naval aviators that flew with our own Eric B. and his unit.

Waves will run at 0930, 1030 and 1130 (no Adv RX class this Sat.). Sign up on the whiteboard. If a smaller group is ready be prepared to go on the hour. There will be a Full Maltz and a Half Maltz option.

If you want to register and see the workout you can do so here.

Memorial Day Murph registration is also live. If you register you will get they annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets. We will run this in the morning only (along with 1/2 Murph) on Monday 5/27 for a limited schedule.

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats Seth on reaching your 100th WOD!

Video of today’s WOD from the CF.comVault along with overhead squat coaching tips from Speal.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

CF Games Open Stat of the day: “85,562 competitors submitted a score for Open WOD 13.5. Only four percent (3,528) of those 85,562 got past the 3rd round – even less, (0.04 percent or 33 athletes) reached the 7th round.” Safe bet this one will be repeated next year?

Being There games.crossfit.com

CrossFit can cause rough hands and callous issues from pull-ups, toes-to-bar and other type of movements. It’s essential to keep them sanded down and smooth. You can use a file, pumice stone, or other type of manicure tool, but if you want the quick and effective way then get a Dremel for the preferred callous maintenance solution. Buy one of these, use it and you won’t have any more issues. Oh and don’t bring gloves in. You don’t need no stinkin’ gloves!

Buy a cordless Dremel and file them away!