Useful Links – Page 31 – SNORIDGE CROSSFIT

Weekend Wrap-Up

Saturday’s WOD:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
400m Run
5 Power Snatch (135#/95#)
15 Pull-ups

* Adv RX Class do full Squat Snatch

Results

RailRoad Days 5k and 10k Race Results

On Saturday there were several notable firsts. Among all of our runners three people ran their first 10k (Meghann, Derek, and Sangeeta) while one ran their first 5k race (Shannon) at the Snoqualmie Rail Road Days Race. Jill finished the 5k race in 1st place in her age division! One of Team Squatch also competed in his 1st CF competition at WODFest in Seattle at Magnusson Park. Rob entered the masters category (ages 35 and up) and finished 2nd overall after 5 WOD’s! His outstanding efforts included a 1st place finish in one workout, two 2nd places, a 4th and and a 5th place standing. Those scores added up to that awesome final standing of 2nd place and a great experience for him.

Congrats to all of you! We are stoked for everyone who competed and raced this weekend. It’s exciting to watch so many chase their goals, learn or play new sports, and PR each and every week.

Notes:

This video (The Power To Change Lives) helps to explain why Michelle and I both consciously and passionately choose to do what we do everyday here at SnoRidge CrossFit. We take it seriously and live CrossFit. Our joy is in sharing it with and training everyone who chooses to walk through our doors.

“CrossFit Affiliates: The Power To Change Lives” – video [wmv] [mov] [HD mov]

Poetry In Motion:

Curling Iron

5 Rounds for Time:
10 Ring Dips
12 Pistols (Alternating)
30 Double-Unders

Results

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Clearly Sean did not get enough of a WOD.

Good luck to Rob who is competing in WODFest tomorrow at Magnusson Park! No doubt he will do great and represent! He will be tackling 5 WOD’s tomorrow in one day. Four of them are known and one remains a secret until tomorrow. After the Railroad Days Race and the AM WOD we will be jetting over to join up with Rona to cheer him on. Come out and support him!

Speaking of Railroad Days, I’ll be joining several of you Squatchers for the 5k/10k race tomorrow AM. Runners wears your SnoRidge shirt and meet up by the pavillion on Railroad Ave before the race. Good luck to every one of you who are running. Think fast feet!

Note: Michelle will be running the box for those inclined to hit the regular Saturday 0930 WOD. Either way you have options tomorrow so get your butts moving.

Dipping low with Greg:

This video is just badass.

“Game Time” – video [wmv] [mov] [HD mov]

Cathy don’t need no stinkin’ butt ball! (Although we opted to give her the kids medball):

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts

* Post Load and Time (Use a DL that is heavy with good form)

Results

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Compare to previous results

Quote of the (yester)day: “There’s a lot of bromances going on in here, huh?” ~ Aileen

Jim H. reps it out:

Learning to choose your load is a fun strategy exercise as well as a reminder of how important it is that you track your results and pay attention to your 1, 3, and 5 rep max lifts for the major barbell movements. Knowing these loads and keeping them in your logbook will help you decide not only what to choose for your WOD, but also how to warm-up, what goals to set for building strength, or knowing what is too heavy, too light, or just right.

Got Pink?

Interview with Mikko Salo at the 2011 Games by Rogue Fitness – video [wmv] [mov] [HD mov – Download Only]

Get those funds raised for Fight Gone Bad 6 on September 17th! All SRCF Squatches who want to participate will be required to register and raise a minimum of $25 for the cause.

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Over the Top

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

As Many Rounds As Possible (AMRAP) in 7 Minutes of:

3 Wall Climbs
5 Overhead Squats (95#/65#)

* For Wall Climbs: Chest starts on floor, climb back and up until chest touches wall, walk back down wall and complete flat on floor

Results

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Debra Overhead Squats:

Wall Climbs and Overheads:

Overhead squats may be the most hated movement for most, but I am betting wall climbs are becoming a close second. Embrace the suck!

Chris Spealler’s mom competed in the Masters 60+ category this year. She wrote an awesome letter to CFHQ regarding her Games experience this year. This amazing woman truly gets it. (for those unfamiliar with “Speal”; he’s an “OG” in CrossFit, works for HQ and owns CF Park City, is an amazing athlete who embodies CrossFit, and a legend in the community)

Read: “A Note From Jill Spealler”: Reebok 2011 CrossFit Games

“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Coaching Tip: “Overhead Squat”

Maintain the bar in a straight vertical path at all times in the movement (hands, shoulders, behind the knees, heels)
Keep the load pressed up with active shoulders and armpits forward
Head neutral, don’t look at the floor (it pulls your chest down and the bar forward)
Squat with hips back first and your knees out
Take a deep breath and keep your “core” tight during the movement
Keep your weight in your heels at all times
Don’t rush standing up!

Standing it up (shows bar bath and placement):

Who’s up for Stand Up Paddleboarding? Most of your coaches gave it a try this past weekend and had a blast!

We are setting it up for the gym for anyone interested. Cost is TBD but we are guessing around $25 to $35 per person for a 45-60 minute lesson and practice out on Lake Sammamish (cost based on total number of people). If you are interested you must let us know so we can plan how many groups can board (8 at a time). The boards and lessons are supplied by SUP Quest who are first class. We are planning for Sept. 10 (Saturday) at Idylwood Park on Lake Samm from 4-7pm. We will also look to make it a casual late lunch/end of summer cookout or picnic. Since it’s on the Lake we also will take advantage and have a swim WOD of some sort. There is a large playground at this park and a small beach area for the kiddos.

Remember, the last statement of CrossFit’s “World Class Fitness in 100 Words” states: “Regularly learn and play new sports”!

CF Games Masters Chipper

For time:

10 Handstand Push-ups
20 Wall Ball (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees (Jump onto 45# Plate; no clap)
60 Sumo Deadlift High Pull (75#/55#)

* Athlete gets one bar, change your weight from PC to SDHP

Results

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Train Hard:

Play Harder:

That’s why we CrossFit!

Great chipper today of many basic movements that combined for grip fatigue and a good metcon, tomorrow is strength and a checkout.

“Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

Nutrition:

Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)

Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!

Recipe: Paleo Banana-nut Muffins

“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!

Stuff You’ll Need:

1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste

How It Works:

Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
Fill cups in the muffin tin about 2/3 of the way
Bake for 25 minutes
Yields approx. 12 muffins”

Four Times the Fun

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

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Max Effort:

Teri pulls and Greg pushes:

Boathouse:

Rowing Technique by Concept 2 Rowing:

Notes:

Don’t forget to register for Railroad Days 5k/10k and Kids 1k next Saturday! Wear your SRCF shirt if you are running. We will also still have a Saturday class. Michelle is going to run class and I will run the 5k and then scoot back to the box for the Adv. RX Class. 5k run for time!

This article has lessons that are applicable both in the box and out:

“Plateau Busting: How to Take Your Life to the Next Level” by The Art of Manliness

Basic Training

This week is kind of basic training. The WOD’s aren’t all basic, in fact some are the opposite. They will be just as challenging as any other day, as well as fun. However most of the movements are basic. Staples and building blocks that we learned in Elements or Fundamentals. They may be heavier or a little advanced, but they will be the basic movements that we see commonly in CrossFit. So get ready to row, deadlift, run, overhead squat, pull, throw and press. Then the following week get ready for a fun week of “Girls“…

Good Read. “Show Me Who You Are” by CrossFit Lisbeth

This was shown at the opening ceremony to the 2011 Reebok CF Games. I love that if you removed the narration it still showed what CF is in images.

Fitness is my sport Video:

Teamwork

Main Class:

In Teams of 3 complete:

3000m Row (One rower per team)

After row is complete, then move on to:

150 Burpees
30 Wall Climbs
(Break up the reps however you like, Only 2 work while 1 rests)

Once complete, then all must:
Run 1 Mile with plate (45#/25#, Share the plate, one plate per team)

Advanced RX Class:

7 Rounds for time:
7 Power Snatch (95#/65#)
7 Snatch Balance (95#/65#)
7 Overhead Squats (95#/65#)

Results

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“Burning Runner: An Inside Look Into CrossFit Culture” from Competitor.

“The Barbell Hates Skinny” from CrossFit Lisbeth.

A Week of Heroes: "Hammer"

5 Power Cleans (135#/95#)
10 Front Squats (135#/95#)
5 Push Jerk (135#/95#)
20 Pull-ups
Rest 90 seconds

Post Time for Each Round

Results

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“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.”

Today was the last day of our “Week of Heroes”. Gone but not forgotten. Paying tribute to the sacrifice of our service members is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit.com after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter. These workouts are meant to be tough and the movements or numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Every single person this week gave effort, sweat, and even some blood. Not a single person complained, and all of you worked through some pretty tough workouts that have a little extra attached to them as they were dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.

Notes:

Tomorrow is our last day of Session 2 for CF Kids! See your little squatchers at 0930 and big Squatches for Main class at 0930 and Advanced RX at 1045.

Register for either the Railroad Days on 8/20 or go get a team of 2 Men and 2 Women for WODFest (on 8/20) if you are interested. Rules and details are at the link above.

(Go here to register for Railroad Days 5k/10k or Kids 1k by August 15th)

We are going to hold another test soon for anyone wanting to try the Advanced RX Challenge. The tenative date is on Saturday Aug. 27th. Passing this test will allow particpation in the Advanced RX Class on Saturdays at 10:45. Not passing is still a great thing as it will highlight the advanced skills, lifts, and loads you have to work on.

Explanation and reasoning behind the Class can be found here
This class will be open to any members (and coaches) who can pass the test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass. This class is kick ass! (It is a “Go/No-Go” test and will be difficult. The intent of the test is to show areas that are clearly weaknesses to improve upon and to allow you the athlete to become more focused on being awesome.)
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test so you are prepared.

A Week of Heroes: "Nate"

Quote of the Day: “This nation will remain the home of the free only so long as it is the home of the brave.” ~ Elmer Davis

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Josh muscles it up:

“Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”

Katie and the Box Pike HSPU:

Notes:

Scaling muscle-ups and handstand push-ups can be a challenge as there are so many different variations of skills and strength to work on. All of them becoming more difficult to address an athletes weakness the larger the class. Thanks to everyone for the patience today in addressing different set-ups and equipment, whether it was on the rings or bar. (Note: the general scaling today was muscle-up progressions if you have a chest-to-bar pull-up and ring dip, then 2 C2B pull-ups and 2 ring dips to one MU, then 2 strict pull-ups and 2 dips to one MU. For HSPU it was strict or kip, then pike off the floor, or box with varying height). Once each class was sorted out it was ON and the effort was intense!

Amy’s daughters (Calla and Ellory) are monkeys!

“Behind the Scenes: Part 2” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Games Vault: Womens End 1, End 2 and End 3, Heat 2 – video [wmv] [mov]