Useful Links – Page 23 – SNORIDGE CROSSFIT

Team AMRAP(s)

Main Class:

Teams of 2 complete:

5 min AMRAP:

Max Reps KB Swing (53#/35#)
200m Row
Perform as many kb swings as you can while your partner rows. Swap after each 200m row.
2 Minute Rest

5 min AMRAP:

Max Reps Dumbbell Push Press (40#/25#)
30 Double-Unders
Perform as many push presses as you can while your partner performs DU’s. Swap after 30 DU’s.
2 Minute Rest

5 min AMRAP:

Max Reps Med Ball Clean (20#/14#)
200m Run
Perform as many MB Cleans as you can while your partner runs. Swap after each run.
2 Minute Rest

* Score total reps as a team for each AMRAP (i.e. 100 KB swings/75 Push Press/60 MB Clean)

** If you don’t have a partner, do AMRAP’s by yourself. 15 swings, 10 push press, 10 MB cleans every round.

Advanced RX Class: (From Outlaw CF)

For time:

400m Run
3 rounds of BB Complex:
5 Deadlifts (135#/95#)
5 Hang Power Cleans
5 Push Jerks
400m Run
2 rounds of BB Complex
400m Run
1 round of BB Complex

Results

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Quote of the Day: “Effective coaching requires efficient communication.” ~ CrossFit Level 1 Training Guide; CrossFit Journal

This weekend I was fortunate enough to continue my internship as a HQ Staff trainer for a CrossFit Level 1 Seminar hosted at CF Bellevue. Being my second internship with the Seminar Staff I was given the opportunity to coach the breakout groups for the 9 foundational movements while being evaluated by the Flowmaster and training staff. I also assisted during the workouts and other group instruction periods. While it was a pretty stressful experience being “under the microscope”; it was an amazing 2 days of driving home that quote in my development of striving to be a great coach.

While I had fun getting to practice and demonstrate my own knowledge and training skills, I was able to watch and learn from some of the best out there. Coaches who are truly amazing at communicating;verbally, physically and visually. Their ability to teach, influence, motivate and improve movement patterns in large groups of people of all athletic abilities is impressive to say the least. Being able to soak that in and learn from them makes me a better coach for having seen it. It gave me a laundry list of things I need to work on and teach, and will in turn help each of you become better at moving efficiently and more powerfully. My hope is that it makes us a better coaching staff and gym.

Learning never exhausts the mind. ~ Leonardo da Vinci

“My First Muscle-Up” – video [wmv] [mov] [HD mov]

“Ding Ding”:

Sometimes adding up the weights can be a WOD in itself.

"Fun, Fun, Fun"

30-25-20-15-10 reps of each exercise for time:

Burpees
Box Jumps (24″/20″)
Toes-to-Bar

Results

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Quote of the day: “Wow this is fun. Fun, fun, FUN!” ~ Jim Mc mid workout

Total gasser today. This was the “long day” this week. For those who missed out when you come in tomorrow you get to do a 5k run with a 40# vest…kidding. (maybe)

Saturday schedule this week is back to normal. Adv RX Class for this Saturday will be a go.

Nutrition:

I love bacon. “Whole30 Approved Bacon is Here”

Recipe: “Steal This Meal: Asian Chicken Salad with Coconut Pure Wraps” by Whole9

"Power Elizabeth"

Strength WOD:

In 10 minutes complete:
Power Clean 2RM

* “Touch and Go” Reps; not singles x 2

Conditioning WOD “Power Elizabeth”:

21-15-9 Reps for time of:

Power Cleans (135#/95#)
Ring Dips

* 10 Minute time cap

Results

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Christa and the Power Clean:

Great improvements on power cleans today. Focusing on footwork, jumping and landing, shrugging and shoulders back, extending the hips, and sending the knees back when pulling off the floor give plenty of things to work on (and those were just some of the cues). Chalking the outline of the feet also helped several people begin to fix the wide landing that surfaces as loads go up. Keeping the loads to where technique stays ideal is the way to build proper form and retrain that default movement pattern.

We are ordering new T’s with the hoody logo on it. They are a pretty cool looking blue Next Level brand t-shirt. Sign up in the box with your size if you want one.

Old School WOD Demo Video: Power Elizabeth in 4:32 (Greg A.) [wmv][mov] » Aug 30 07

CrossFit Games Update: Open Week 5

"Cindy"

As many rounds as possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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Movement Standards of Cindy:

Quote of the day: “It is not a character flaw if you don’t get an Rx. It just means you need work on your push ups.” ~ Coach Michelle

Benchmark Monday. Push-up standards were the focus on the day. RX = ensuring the shoulders drop below the elbows and thighs stay off the floor while maintaining a tight plank. Snaking, touching the thighs, dropping the head to cut ROM, and not locking out the arms at the top are all common faults that result in sloppy push-ups. Ideally the elbows will stay close to the side and travel back during the push-up and not flare out as this will translate to stronger handstand push-ups, dips, press, etc.

Congrats to Jim Mc for two 2nd place podium finishes this past weekend in his downhill mountain bike races in Spokane. Dirt Corps team members and CrossFit studs Matt, Dustin and Lindsay all raced and did well too.

CrossFit Games:

Over 60k people started the CF Games Open and over 32k people finished. Two previous Games winners won the Men’s and Women’s titles of this year’s Open (Rich Froning and Kristan Clever). Read “Five Down“.

Video of the World Record on Open WOD 12.5 with 173 Reps: Camille LeBlanc-Bazinet on 12.5

Regional Tickets Now On Sale

End of the Open

For Time:

800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)

Results

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Plenty of hip extension and flexion in this one. After several short workouts and one long this week it was time for a medium length chipper.

The Open is officially over for our gym today! All competitors have finished the last WOD and now we just need to ensure that everyone submits their score for validation.

We are proud of the participation from our gym this year and the camaraderie and heart that was displayed week in and week out. While we got walloped by the Zombie plague as a gym and it certainly effected many people’s performances overall it was still a very successful event. We upheld the standards, displayed integrity, and grew closer as a SnoRidge family. We welcomed The Compound crew and other friends in to complete and validate their Open workouts with us. There were tons of PR’s, experiences and memories that each of us take away from these past five weeks. Our community got stronger.

For those left hungry for next year’s “season” it’s motivation and insight into what to focus on, what to practice, and how to better your own training, nutrition, and recovery. Thank you to each and every person who judged, cheered, and participated in the Open. Next year let’s train harder, kick ass and see how many times we can ring that cowbell.

Final results will be locked on the leaderboard as of 5pm PST and we will know whether or not Mark qualifies for Regionals. Cross your fingers and hope for the best, I don’t want to “jinx” him.

SnoRidge CrossFit Open Final Results

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Twins:

CrossFit Games Open 12.5 (or 11.6)

Workout 12.5 “Fran-rap” (make-ups on Saturday at 11am)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

Results

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Standards: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

If you complete the round of 21 then I expect to see you at the Games. If you complete the round of 18 you likely have a ticket to Regionals. This was the same workout that ended last year’s Open. The ascending “Fran” ladder is no better this time around. For those who finished their Open today don’t forget to submit your score. Congrats on pushing yourself and competing for the last 5 weeks! Also congrats to Michelle N. for her 100th WOD!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs)

Workout video demo with Neal Maddox – video [wmv] [mov] [HD mov]

Mark making great use of his new weight belt:

Mad Skills

Strength WOD:

5/5/5/5/5
Press (Strict)

Skills WOD:

Pick a minimum of 2 of the below skills or the Gymnastics Skill Work:

Max Height Box Jump
Muscle-up practice
Handstand Hold practice
Double-Unders
Pistols

* Skill work not for time

Gymnastics Skill Work option:

3 Rounds not for time of:
50 ft. Handstand Walk
30 Sec Ring L-Sit Hold
2 Rope Climbs 15′

Results

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Sea nails a 52 1/4″ static box jump:

Today was some strength then an opportunity to practice. Weakness training, learning something new or an opportunity to improve a skill you already have. Congrats Chris on your first double-under, Alison for your first 20″ box jump, and all the rest of the PR’s today.

CF Games Open:

The final workout Open WOD 12.5 has been announced! It is a repeat of last year’s Open 11.6. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement. Compare to last year’s Open.

If you aren’t competing in the Open then scale this WOD like any other for your thrusters and chest-to-bar pull-ups.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can in 7 minutes. If you scale then your score = 0 for submission to the Open.

Here are the expectations for Open Week 5 for everyone:

Workout 12.5 “Fran-rap” (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.5

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

– 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”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

2011 CrossFit Games Breakdown – Thruster C2B Pull Up Ladder: gymnasticswod.com

CrossFit Games Update: Open Week 4

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]

Max Reps

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (scale to dead hang pull-ups; with or without bands or ring rows)

Metcon WOD:

5 Rounds for max reps of:

1 Minute of Max Hang Power Cleans (95#/65#)
Rest 30 Seconds
1 Minute of Max Burpees
Rest 30 Seconds

Results

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Weighted pull-up action with a KB to a plate to even a manly pink dumbbell:

Jeremy came up with this WOD this weekend. The intent is to go max effort in each round and not “game” it by maintaining the same target number of reps (which I’m guilty of doing in these types of WOD’s).

I came across the below post today on the CrossFit Invictus blog. Good reading and a philosposhy we completely share for the main classes. Read this and understand that we read the whiteboard in the same mindset for each of you.

“How Do YOU Read The Whiteboard?” by CrossFit Invictus

Hand Care 101 by CrossFit Park City

“Efficiency Tips: Handstand Push-Ups” with Chris Spealler – video [wmv] [mov]

Max Climb

For Time:

3 Minutes of Max Effort Rope Climbs (15′)
1 Minute Rest
3 Minutes of Max Effort 5m Shuttle Runs
1 Minute Rest
3 Minutes of Max Effort Wall Climbs
1 Minute Rest
3 Minutes of Max Effort Row (Calories)
1 Minute Rest

* Touch the ground on each shuttle run turnaround
** Wall climbs begin and end with chest on floor; chest touches wall at top

Results

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“Four Down” CrossFit Games

12.4 is officially over. Likely everyone is still feeling it though. Only one more Open WOD left this week. Props to everyone for powering their way through “Karen Plus 30 Muscle Ups for time”. The last WOD will be announced this Wednesday at 5pm. With one to go keep your fingers crossed for Coach Mark who is currently in 49th place. Top 60 men and women will make it to the next level at Regionals.

Mark knocking out MU’s (photos by Matt P.):

Nutrition:

The NY Times laughably claimed eating red meat increases the risk of death. Fortunately, Zoe Harcombe explains the flaws in their study.

Gary Taubes reacts to the bad science rampant in public nutrition: “Science, Pseudoscience, Nutritional Epidemiology, and Meat“

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open

Results

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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder

For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again.

I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.

For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.

Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

“Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]

CrossFit Games 12.4 Breakdown with Carl Paoli – Naka Athletics and San Francisco CrossFit: