Useful Links – Page 16 – SNORIDGE CROSSFIT

Closing Time

For time:

1000m Row
20 Hollow Rocks
800m Run
40 Weighted Overhead Sit-ups (25#/15#)
500m Row
60 AbMat Sit-ups
400m Run

Results

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15 Minute Abs:

The Open is almost closed. Here is tomorrow’s WOD:

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc

Notes/Standards:
1. Scale this as you would normal Fran with C2B pull-ups.
2. If you can complete 90 reps in 4 minutes, then continue on for the additional 4 minute “bonus”.
3. If you cap out at 4 min. you will rest 3 minutes and then complete the “BONUS AMRAP” that will be programmed. Stay tuned.
4. Thrusters and C2B pull-ups are per the normal standards that we use in our gym.

* Open athletes will pair up with a judge and go first, then after completing 13.5 will transition to the Bonus AMRAP while their judge preps for the 2nd wave.

Watch the Workout 13.5 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.5 workout instructions – [video]

Julie Foucher completes 148 reps on Workout 13.5 – [video]

For those who love the “strategery” of competitive exercise, here’s the math on 13.5:

1. You have 4 minutes (240 seconds) to get 90 reps or more.
2. You have 5 transitions to make in that time. (thruster to C2B, back to thruster etc.)
3. Each transition is a minimum of 3 seconds average, leaving you 3:45 to work for 90 reps.
4. If you do not go unbroken in that work time, then each drop, pause or rest period is another minimum of 2-3 sec. to drop off the pull-up bar or drop the barbell. This is why unbroken thrusters are imperative to get to the bonus time.
5. Unless you are awesome at C2B pull-ups then stay under the bar and manage consistent sets to minimize time spent resting. Each drop is 2-3 sec.
6. Each rest you take (hands on knees, chalk, etc. is 5 seconds)
7. My advice is to attack the thrusters with a steady manageable pace to stay unbroken for as many sets as possible. Rest in the rack (preferred) or pause at the top over dropping the bar.
8. Go hard, push to get reps, have fun!

Meghann loves 13.5!

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of:

3 Clean and Jerks (135#/95#)
3 Toes-to-bar
6 Clean and Jerks
6 Toes-to-bar
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar
15 Clean and Jerks
15 Toes-to-bar
18 Clean and Jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Results

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After Effects of CrossFit Games Open 13.4:

RX Standards:
– C&J: Barbell begins on the ground. Touch and go is permitted. No bouncing.
– Bar must make contact with the shoulders (lift is in two distinct phases), the clean, and then the jerk. Snatching is not permitted.
– You may press, push press, split or push jerk off the shoulders. Elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
– If a jerk is missed but brought back to the front rack, you may re-attempt the jerk from there without taking the bar back to the floor.

– T2B: full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time.
– The feet must stay inside the hands. (No T2b with narrow grip and feet outside)
– Arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Fun Open WOD today! Nothing like a ladder to test your endurance and technique. Get your scores in if you completed 13.4 today. Make-ups are 6:30pm Friday or Noon on Saturday. Plan accordingly!

Workout 13.4 Live Announcement at CrossFit TNT.

CrossFit Games Open 13.4 workout instructions – [video]

Sam Briggs Does 13.4 – 116 Reps

Poetry in motion. This slow motion video captures the power of snatching a barbell: “Chad Vaughn, 285 pound Snatch” – video [wmv] [mov] [HD mov]

A very disappointing development: Thorisdottir Sidelined by Back Injury: games.crossfit.com

Zoe leads Don through some mobility:

Max Snatch

Strength WOD:

1RM
Snatch

Checkout WOD:

Perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row (Calories)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each round and total for final score as Total Reps.

Results

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Quote of the day: “Do what you can, with what you have, where you are.” ~ Theodore Roosevelt

I love seeing the results and the letters “PR” next to people’s numbers.

This Friday will be a combo birthday WOD. Come celebrate!

Tomorrow’s WOD is Open 13.4.

Watch the Workout 13.4 Live Announcement on the CrossFit Games site This WOD announcement was the best yet with a cool matchup between Speal and Graham.

Click here to see the workout description.

Click here to watch Julie Foucher demo a video submission for Open Workout 13.4.

Click here to read the article.

Complete as many reps as possible in 7 minutes following the rep scheme below:

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– HOOK Grip the Clean and Jerks! The T2B will be a grip issue very quickly.
– Have fun and push your fellow athletes!

"12.4"

or CrossFit Games Open 13.3

Complete As Many Rounds and Reps As Possible in 12 minutes of:
150 Wall balls (20#/14# to 10’/9′)
90 Double-unders
30 Muscle-ups

Results

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View this photo (Open 13.3 Results)

Lots of PR’s today! A bunch of you have PR’d with more wall balls, DU’s and MU’s than last year. For those who haven’t done 13.3 yet you have tomorrow at 6pm or Saturday at 11am.

In the heated SRCF Open battle between Jeremy and Josh (who were tied at 1 win apiece going into 13.3) it appears that Jeremy is now winning after today’s results. He really wanted to share this with everyone.

13.3 RX Standards:
– Wall ball: No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps.
– Double-unders must be successful, snags and attempts do not count.
– Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out.

Special tiebreak method:
Attention judges: For Open competitors only, at the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Read and watch: An Inspiration: Cleuton Nunes on 13.2

Attention:

We intended to program the Maltz Challenge for tomorrow as the WOD but we will push this out to a sunny day next week due to a) cold, wet snowy conditions and b) destroyed quads from 13.3. Stay tuned! We WILL do this!

Anticipation

3 Rounds For Time:

400m Run
20 Deadlifts (185#/135#)
15 Lateral Over-the-Bar Burpee

Results

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I waited all day for this?! Simple, basic, and lightweight but nonetheless evil. Here is the 411 for tomorrow’s burner of a WOD. Please read and be prepared for Open WOD 13.2.

BTW I programmed moderate load deadlifts today thinking we would either see squatting or a power clean with some sort of overhead work and either box jump or double-unders. Go figure that the one I get wrong happens to be the deadlift.

General Open Guidelines:

Each Thursday we will run the Open WOD for all classes.
All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
Friday make-up at 6pm and Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. Please let us know in advance. If you have a special circumstance for a different day you must ask. We will do our best. No make-ups for non-competing people.
Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Scaling:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Have fun. Go hard. Cheer for each other. Make a sweat angel.

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

Overdone

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

2 Minute Challenge Pt.1:

As Many Reps As Possible in 2 Min.
Hand Release Push-ups

* With a running clock then immediately complete

2 Minute Challenge Pt.2:

As Many Reps As Possible in 2 Min.
Double-Unders

Results

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Quote of the day (yesterday): “This is tiring.” ~ Trapper during the WOD

One of our very own kills it on the slopes. Go Anna and keep dominating! We are proud of ya!

Snoqualmie Teen Captures Junior National Ski Championship Title! livingsnoqualmie.com

CrossFit Games 2013:

This show is a bad car accident, the hosts are in need of the jaws of life and I’m just a rubbernecker: “CrossFit Games Update: March 12, 2013” – [video]

Coach Winchester on “Redos”

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible (AMRAP) in 17 minutes of:
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 burpees
Max Reps Snatch (210#/120#)

Results

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The 2013 CrossFit Games Open is underway! Great job EVERYONE who came in and laid it all out there in a very difficult WOD! Don’t forget to submit your scores if you are competing. Deadline is this Sunday.

A word on the Open:

For the next 5 weeks (until Apr. 7) we will host the Open and program the workout each Thursday after it is announced on Wednesday evenings. Figuring out what workouts we will run daily each week knowing that something completely unknown will appear for one of those days is nerve-wracking. Playing that guessing game and not getting it wrong is a little stressful to program for (especially when I don’t get to officially “play”). Please read below and be prepared when you come in each time as this will be a very long test of my sanity to organize, program and plan for. Help a coach out!

General Guidelines:

Each Thursday we will run the Open WOD for all classes.
All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Watch the Archived Workout 13.1 Announcement on the CrossFit Games site.

Julie Foucher completes 195 reps on Workout 13.1 – [video]

Let the Games Begin

Strength WOD:

10 Rounds for Load of:
1 Snatch Grip Deadlift + 1 Hang Snatch (Squat)

* Rest 60 seconds between sets

Conditioning WOD:

3 Rounds for time:

500m Row
25 Air Squats
3 Wall Climbs
25 Air Squats
3 Wall Climbs

Results

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It’s finally here. The 2013 CrossFit Games Open. A year has gone by and now the season begins! Are you ready to test your fitness? Even if you didn’t register to compete you will still participate by doing the Open as the workout of the day. Here is the scoop for tomorrow’s WOD. Please read and be prepared as this will be a weekly thing for the next five weeks.

General Guidelines:

Each Thursday we will run the Open WOD for all classes.
All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.1 Guidelines:

We are not allowing general scaling tomorrow. Either you stay at the snatch weight you get stuck at or you will just use the same bar each round of snatches for the AMRAP.
- Example: You can do 30 reps of 75#/45# snatches but not 135#/75#. You complete the next round of Burpees and keep snatching the first bar at 75#/45# and go back to Burpees. Continue this for 17 minutes. If you cannot snatch 75#/45# then you will start with a lighter bar but must use that bar and load for the entire WOD.
All judges must be aware of the tiebreaker rule. After each Set of 30 snatches you must have their time recorded on the scorecard. This breaks ties for people who get through a set of snatches faster than another.
Women’s bar with metal 5# plates must go below the knee for the first 30 snatches, then with bumpers at 75# must return to touch the floor. NO 1# plates are required on a women’s bar for the Open. Women’s 15kg bar is considered 35# for the Open only. This is per the Rulebook. (I personally hate this rule. It’s BS. They should just publish the actual weight as the required load).
ROM:
- Burpee is chest to deck, touch target with both hands to a target 6″ over top of full arm extension
- Snatch can be power, full, split but cannot stop at shoulders or be a C&J
- Stand all the way up each rep, feet together on snatch
Tips:
- Keep moving through the burpees at a methodical and rhythmic pace. Do not sprint.
- Break first round of snatches into sets, take minimal rest.
- Use all weight changes as active rest. Don’t sit there breathing when you should be moving and loading the bar while resting.
- Second round of snatches do not try to cycle too many reps together unless you can snatch like Froning. Consider fast singles with a drop and re-grip.
- For burpees focus on chest up first then hips/butt while looking back between the knees as you jump your feet up. This will be the cue you should hear in your head “chest up, butt up, stand up” when getting off the floor.
- Keep your feet slightly wide in the burpee (hip width, not too wide).
Have fun. You will get your ass kicked. That’s the beauty of CrossFit. One day fitter!

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75#/45# Snatch, 30 reps
30 Burpees
135#/75# Snatch, 30 reps
20 Burpees
165#/100# Snatch, 30 reps
10 burpees
210#/120# Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo – video [ipod] [mov] [HD mov]

CrossFit Games Breakdown 13.1

gymnasticswod.com

"Baseline" Bonus

3 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results

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Debra and a solid push-up:

A 3 round spin on Baseline today. I didn’t expect to see many 2 round PR’s (you could note your time at 2 min. if you PR’d and record it) but when the mind knows you have another round to go it’s not likely you will sprint that 400m lap and go all out through the reps.

Surprising to read a story in Men’s Health of value but these are the same areas we commonly focus on (knees out, good shoulder position, and mobility/rolling/proper recovery of your shoulders, legs and calf muscles):

Avoid Common Weightlifting and Sports Injuries: Men’s Health

CF Games 2013: 2 days until we learn the first WOD of the Open.

“The Open Is Upon Us” – [video]

“Josh Bridges on the 2012 Games Chipper Event” – [video]