Useful Links – Page 30 – SNORIDGE CROSSFIT

"31Heroes"

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155#/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of rounds plus reps

Results

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(Pics from Lindsay and Meghann)

On Saturday the WOD was the 31Heroes Tribute Workout. This event was held across the country today at several hundred CF Affiliates and has raised over $300k for the Navy Seal Foundation.

From the website:

“On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The Workout

The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.”

Yesterday was a great turnout at SnoRidge for not only our gang but also the crew from The Compound who came up to join in the tribute. While our coaches ran the event at the box (huge thanks!), Michelle and I were able to also complete this workout down here in CA at CF Centurion with some friends new and old and a bunch of their beasts.

This team workout was extremely challenging and a strong team building event that Michelle S. and Frank summed up nicely:

“I wish we all didn’t have ’31 Heroes’ – as that means they’d still be with us in person, but since we do, I couldn’t have asked to honor them with a greater group of crossfitters and coaches! Special thanks to our military box members and Frank’s motivational speech at the beginning…when I was tired, I thought “I’m here, they’re not…move”. Great job today everyone!” ~ Michelle S.

“I know nothing can ever replace the lives of the 31 brave souls that paid the ultimate sacrifice. This shit ain’t free. My prayers are with the families of all that serve our great nation. Thank you.” ~ Frank

31 Heroes Takes On Personal Meaning For Some Area Athletes

Honoring 31 Heroes, The CrossFit Way Fox News

Workout Honors Fallen Troops ABC News

’31 Heroes’: Sweat, Pain Shared in Memory of Fallen Warriors DVIDS

Tabata Time

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. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Air Squats

Rest 1 Minute

Tabata Pike Push-ups (Floor)

Rest 1 Minute

Tabata Kettlebell Swings (53#/35#)

Rest 1 Minute

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. 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 Torture:

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is 4 minutes per exercise but suprisingly effective. The fun part of a tabata is that you can do this with almost any exercise.

Read this for a Tabata Description and history from CrossFit Football

Worth reading:

“No Mind” from Brick CrossFit (CA)

Coaching the Push-up (Pike from Floor):

Deadlift and Toes to Bar

Strength WOD:

15 Minutes to find your 3RM (3 Rep Max) of:
Deadlift

Checkout WOD:

5 Rounds for Time of:

15 Wall Climbs (185#/135#)
15 Toes-to-Bar

Results

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Quote of the Day: “In matters of principle, stand like a rock; in matters of taste, swim with the current.” ~Thomas Jefferson

Tricia set to deadlift while Moe shows her toes to the bar:

Nutrition:

Several of you are gearing up for a Whole30 Challenge in September. There is even a Facebook group you can join if you are in. Just go to our SRCF Facebook group for more details. Amanda is leading the charge and there looks to be a growing group of people who are onboard! If you want a Whole9 and SRCF Nutrition guide and a Whole30 Success Guide then get one for $15 in the box!

These sound pretty scrumptious! The Return of the Wrap: Improv’eat Coconut Pure Wraps – Whole9 approved them with their badge so they are strictly paleo and may help with that longing for a tortilla like wrap instead of lettuce. (Primal Pacs are also Whole30 approved)

Everyone has comfort foods. What if you could make them and feel guilt free? Check out this cookbook that is coming out this month called “Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen“

Congrats (or Contests in Rona-speak) to Amy N. who got her first kipping pull-up tonight!

"Box Jump Annie"

50/40/30/20/10 of each of the following for time:

Box Jumps (24″/20″)
AbMat Sit-ups

Results

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“Box Jump Marc”:

Luanne knocks out some AbMat Sit-ups:

This Saturday is the 31Heroes Tribute WOD commemorating the heroes who were killed in Afghanistan on August 6, 2011. This workout is a fundraiser intended to help the families who lost loved ones just a few weeks ago. If you want to donate then please go to the site and register so that proceeds from the registration can help the families and childrens. The WOD on Saturday will begin at the normal class time at 0930 and run as long as needed for everyone. As the workout is intended to be a partner workout the “heats” will be able to be bigger groups of people (Please be patient if more than one heat is needed). If you have a partner before you come that is great, if not pair up when you get to the box. Consider this both the main class and advanced class. It will be scalable as always (weight, ropes, boxes, etc.)

Your Coaches Mark, Jeremy and Rona will be running the WOD as Michelle and I will be away in Sacramento, CA for the weekend. However both Michelle and I will be completing this WOD on Saturday morning at CrossFit Centurion (who is also going to program it for their box that day). So we will be with everyone in spirit and sweat from afar.

Notes:

Congrats to Teri who ran the Hood to Coast this past weekend! Also welcome to Lincoln, Ann, Chris, and Leslie who all started Elements this week.

Outdoor in the “Elements”:

“Touchdown for CrossFit” with Matt Chan and Knowshon Moreno,CrossFit Journal preview video [wmv] [mov]

Jumping Pull-up by Ashley:

Start beneath the bar with arms extended
Bend the knees and “swing through”
Maintain an active shoulder
Swing back and jump while pulling your chin over the bar
Return to the start position

A Week of the Girls: "Isabel"

30 Reps For Time:

Snatch – Power or Squat (135#/95#)

Or make-up any Girl you missed this week! (Diane, Grace, Helen, Nancy, not “Ja-Manda”)

Results

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The Power Snatch is one continuous movement of the barbell from ground to overhead and lands in a 1/4 to 1/2 squat. The Snatch (or full or squat snatch) is the same movement but lands in a full overhead squat position. These movements take practice, practice, and more practice. These are not exercises one should expect to master in a couple workouts, rather the cues and movement patterns are something to continually work to improve each and every time you pick up the bar. Both movements emphasize speed, technique and power. Those are the keys to getting more weight overhead.

Want to get better at snatches and overhead squats? Watch this, then practice:

“Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener – video [wmv] [mov]

Mark getting extended:

Warm-up light and then go heavy:

A Week of the Girls: "Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

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Don all smiles for some OH Squats:

WOD Demo of “Nancy” with Potomac CrossFit – video [wmv] [mov]

ATTENTION Parents: For safety precautions all kids need to remain in the Squatch Cave during the workout and understand the rules around the gym. We must limit the kids being allowed to leave the kids area except for using the bathroom or unless they are being escorted by an adult. This means no bikes, scooters etc. out back during the WOD, no running out of the cave during a workout. Please explain all of the rules clearly to your children and ensure they understand that any adult is an authority figure in the gym and is looking out for their safety. Remember the kids cave is an area for them to calmly play and/or watch TV, not have the latest Ultimate Fighting Championship!

Notes:

Why do Fight Gone Bad 6? Here’s why. Take the time and watch it. Then please raise funds if you plan to do the WOD (we are asking that all SRCF members raise $25 minimum to participate).

The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Ways to strengthen your push-ups, trunk and shoulders: 7 Push-up Variations by Men’s Health

Derek says “Squat and have a Stella, it’s the weekend!”

A Week of the Girls: "Grace"

“Grace”:

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

Results

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“That’s What She Said” Quote of the Day: “Sometimes I feel like a hot mess trying to get it up.” ~ Amanda

Cristin, Amanda and Maggie clean and jerking for time:

Clint and Justin stand it up while Amanda splits:

What’s SUP? Stand Up Paddleboarding:

Jenna, Rona, Meghann and Michelle get their SUP Overhead Squats on this past weekend!

We are lining up a SUP outing and BYO-BBQ for Saturday Sept. 10 from 4-7pm at Idylwood Park on Lake Sammamish (off W. Lake Sammamish Parkway towards Redmond). StandUp Paddlequest will be bringing gear and giving a 45 min. to 1hr. lesson and water time for any interested. Right now we have around 15 people interested and the more the merrier. With the current list who have committed it’s around $30 a person. If we add more peeps that cost will drop. If you want in then either sign up on the board in the box, post to comments or send us an email. It’s a blast!

Notes:

Please keep raising funds for Fight Gone Bad 6 if you plan to participate (link on the right).

Need something to do this weekend? Want to swing or throw an axe? Our friend Kurtis from Rainier CrossFit talks about the RCF Lumberjack Learning/Competition he’s hosting this coming weekend in Buckley:

Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan – video [wmv] [mov]

A Week of the Girls: "Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Quote of the day: “The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” ~ Tom Bodett

Back to the Benchmark Girls. This one is a short classic that blasts the arms and makes you run like you have T-Rex arms. Which girl visits tomorrow?

Read and post thoughts to comments (These skill levels are no joke): CrossFit Seattle Athletic Skill Levels

Old School videos from CrossFit HQ (if gangsta rap isn’t your thing then muting is recommended):

Helen with some of the early female firebreathers at HQ: Annie Sakamoto (2011 CF Games 9th Place) and Nicole Carroll [wmv] [mov]

James “OPT” Fitzgerald (2007 CF Games Winner) does “Helen” in under 7 minutes.

Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07

Hip Hoppin’ at the Mobility Class with Rona aka “RStar”:

"Ja-Manda"

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
1000m Row
35 Back Squat (95#/65#)
44 Double-Unders
35 Push Press (95#/65#)
44 Box Jumps (24″/20″)
35 Toes-to-Bar
44 Burpees
800m Run

Results

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Happy Birthday(s) “Ja-Manda”!

Quote of the Day:

“To me I think whenever I see CrossFit on somebody’s shirt I can just go walk up and shake their hand, and it might be a little calloused when they shake mine back but that to me signifies that they have been able to go and push themselves and will apply themselves not just in fitness but will apply themselves in life. Cause I think that’s what makes this community what it is; it’s the fact that it brings together those people who are ready to go and show up for life. People who are ready to go and better themselves and everyday aren’t gonna let all the excuses and victimhood mentality of the woe is me and everything else get in the way. ” ~ Kyle Maynard: No Excuses CrossFit

Today was an epic birthday mash-up for Jana and Amanda which ended the day with some cold beers outside with the birthday girls for the ones who didn’t feel ill after the workout. This workout was meant to feel like the Filthy Fifty and I think it did by the end. I wanted to add a special thank you on behalf of the 7pm crew for doing the wave during the 800m run. That and the “coaching under the influence” was extra special for me. Happy birthday to you both and it was awesome how you organized drinks and put some extra fun into the “Brutal Fun”! Tomorrow we pick back up with “A Week of the Girls”.

Amanda and Jana working hard and goofing off for time:

It’s Beer-Thirty:

Great read: CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped

A Week of the Girls: "Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Mollie meets “Diane”:

A week of benchmark girls plus an epic birthday WOD for two of our own girls (tomorrow) are on tap for this week! These workouts will be a great mix of tests of strength, speed, and skill as well as balanced across weightlifting, gymnastics and cardio-respiratory endurance. Use this week to set a baseline or if it’s a repeat try for a PR.

What are the CrossFit benchmarks? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Cathy and the kipping HSPU: