Useful Links – Page 22 – SNORIDGE CROSSFIT

CrossFit for Hope

We are hosting CrossFit for Hope on June 9th and will join CrossFitters around the world in the new “Hope” workout for a great cause. 100% of money collected goes to St. Jude Children’s Medical Research Hospital. Sign up today!

Details:

When: Saturday 6/9
- Heats will run approximately every 30 minutes with the first time being 0945 to show up and get loose. I will be running OnRamp from 0830 until 0930.
- Sign up for 0945, 1015, 1045, 1115, 1145, 1215, 1245, 1315
How: Sign up on the whiteboard. Come in that morning at your time and warm-up quickly.
- We will run groups of 8. (Limited due to chest-to-bar pull-ups being in the workout)
Can I donate?
- Yes! Register at the link above or donate here to help raise funds for the children. While we won’t require it, we are asking that anyone participating register and donate a small amount or just search at the link above and donate to someone in the gym who has created a fundraising page of their own.
What’s the WOD?

3 rounds of 1 Minute each of Max Reps:
Burpees
Power snatch (75#/55#)
Box jumps (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Team Dynamic

Main Class:

In Teams of 2, Complete 3 Rounds of the following for time:

400m Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

* Both athletes must run together and then alternate reps for remaining exercises. Split up the reps however you wish.

Advanced RX Class:

Alternate the following exercises and reps for time:

50/40/30/20/10 Double Unders
5/4/3/2/1 Power Cleans (225#/135#)

Results

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Big team class today but good fun and a lot of work. Today we said goodbye to Scott H. as he and Jill are moving out of state. We wish them all the best and I’m happy to hear they have already found a new affiliate to join with their family in OH. Jill will be in for another WOD this week. Take care and train hard!

Another “Team Week” was requested so we may have to plan that out after the Games when the weather is reliable.

For the advanced class it was a day to get really heavy. Heavy power cleans after double-unders effected the jump and required that extra focus on reaching triple extension and pull under the bar.

No one in the gym is better on full extension and fast pull under a barbell than Sean.

Next weekend (Saturday 6/9) is CrossFit for Hope. If you are planning to participate please register or donate. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Nutrition:

Coming this month on Amazon.com: “It Starts With Food” by Whole9

We received an advance copy of this book and I’m loving it so far. It covers in common sense language the healthy and unhealthy choices of what we eat, the Paleo diet, the science behind it, the Whole30 program, and how to make it real. If you are ready to make nutrition a priority in your life and get your health dialed in, I recommend you give this a read.

"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”. 47 of us came in and honored our heroes (including our CF Teens). 2 more completed it on their own yesterday (that I know of). Thanks to all who came and supported one another and the outstanding effort and first class determination that each of you showed.

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

Operation Red Wings:

"Grace"

8 Minutes to warm-up to a heavy C&J Single.

For Time:
30 Clean and Jerks (135#/95#)

Conditioning WOD: (Optional)

For Time:
100 Double-Unders

Results

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Quote of the day: “Do you smell that fitness? I do.” ~ White Goodman, Dodgeball

Becca Voigt does Grace in 2:02:

CrossFit for Hope supports treatment for catastrophic children’s illness at St. Jude Children’s Research Hospital. On Saturday, June 9th CrossFit affiliates around the world will be participating in a fundraiser to benefit St. Jude’s and their fight against cancer and other deadly diseases in children. Similar to Fight Gone Bad, this workout is a max effort WOD but with different movements. In the past we have hosted FGB but this year CFHQ has decided to launch “Hope” for the CF Community. We are going to be one of those gyms hosting. I am also inviting Imperial CrossFit and a couple other gyms to participate. Event details TBD.

To participate, register, donate and raise funds go to the CrossFit for Hope link above. I have set a modest goal for our gym to generate $1500 total in fund-raising but if we show up like we did for FGB in years past we will easily crush this goal. If you are going to participate in the WOD then we ask that you donate at least $20. Pick an athlete from our gym who is registered or just register yourself and donate.

“Hope”

3 rounds of max reps:
Burpees
Power Snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest to Bar Pull-ups

Notes:

CF Games: Regionals are 9 days away! Who’s going? Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice.

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):

WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Get-up and Go

Skills Work:

Complete 5 Rounds NOT for time:

3 Muscle-Ups
3 Turkish Get-ups (Right Arm)
3 Turkish Get-ups (Left Arm)
* Post load. Sub MU Progressions for MU

Conditioning WOD:

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results

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CrossFit Games:

Visit this page to watch world record setting video footage including Chris Spealler’s “Diane” time of 1:52 from Week 2 of the Regional Competition.

“Pull-up Mechanics” with Kelly Starrett – 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!

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

What's a Squat Clean Thruster?

Strength WOD:

Squat Clean Thruster one rep every minute on the minute for 12 minutes.

* Goal to is go heavier with each successive lift while maintaining proper technique. Do not add weight if form and technique fail (i.e no power clean to front squat or push press).

Checkout WOD:

For time:

100 Burpees

Results

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Quote of the day: “CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.” ~ Jon Gilson (article below)

The title of this post was the question of the day.

For the past 100 days both Deb and Sangeeta have been doing the 100 Day burpee challenge. They both started on their own and stuck it out. Deb made it a habit to complete her day’s worth of burpees after her WOD’s upstairs at the gym. It was cool to see their dedication and discipline pay off today as put in their 100 burpees as a checkout “celebration” for the gym to give them some group burpee love. So Buck Furpees, this challenge is over!

Deb, the AM kiddos, and Sangeeta getting their burpee on:

Here’s a new online CrossFit Mag from Canada with a Rich Froning interview and other topics (Check out the back cover for some of the new Reebok Nano colors):

Sweat RX Mag Spring 2012

The Non-Negotiability of Perfection by Jon Gilson of www.againfaster.com

"Power Clean Annie"

For Time:

50 Double-Unders
50 AbMAt Sit-ups
5 Power Cleans (135#/95#)
40 Double-Unders
40 AbMAt Sit-ups
5 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
5 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
5 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups
5 Power Cleans

Results

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This version of “Annie” makes it more of a real workout. It also builds on the recent emphasis we have been programming in snatches and cleans. Power clean emphasis today improved a lot of cleans. Remember jumping is designed to get you to forcefully extend your hips to transfer the power of that hip extension into your clean or snatch. It’s not about trying to “box jump” with your bar. Speaking of tomorrow is a snatch day.

Lots of double-under PR’s today. If you are just getting them remember you can work on them by small sets each round before switching to singles. This will get you through the WOD and also give you that skill work at the same time.

Now that the Open is over, Spring Break is almost gone and Regionals is around the corner it’s time to have a Paleo Potuck. Who’s interested? Let us know.

Thoughts On the Open – CrossFit Games

Video: The CrossFit Games Update: April 3, 2012 with Pat, Miranda, Rory and Bob Harper