Useful Links – Page 36 – SNORIDGE CROSSFIT

Snatch-tastic!

Strength WOD:

Squat Snatch
Take 12 Minutes to find your 1RM

Checkout WOD:

For time:

50 Double-Unders
5 Squat Snatch – Choose Your Load
40 Double-Unders
4 Squat Snatch
30 Double-Unders
3 Squat Snatch
20 Double-Unders
2 Squat Snatch
10 Double-Unders
1 Squat Snatch

Results

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View this photo

Double Snatch:

Coaching Tips on the Snatch (also known as Squat or Full Snatch):

Set up in a deeper squat than your deadlift, with feet right under your hips
Grip bar at your overhead squat grip
Utilize the hook grip to avoid pulling with your arms early and to lift more
Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
Take a deep breath and contract your back and ab muscles
Lift the barbell off the floor while pushing the weight through your heels into the ground
Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
Look straight ahead and not down at the floor or ground
Push your armpits forward while arms are locked overhead as you stand up with the bar
Complete the rep by ensuring the hips open fully at the top before lowering the bar

Notes:

Let the Games Begin! – SicFit video [wmv] [mov]

Saturday Schedule: This Saturday we will run the Advanced RX Challenge Skills Test at 1100 for anyone who missed it last Saturday. The regular Saturday WOD will still be at 0930.

There is also a CF Fundraiser and Team WOD Challenge on Saturday in Kent for anyone interested that is being run by Stoneway CF and has some participation from a couple of local boxes. If you or a group of you are interested in going then please let us know so we can get you the details.

CF Kids Session II:

Session II will begin on July 9th and run every Saturday at 0930 (we are not running it in June due to Regionals as well as the CF Gymanastics Cert that we will be closed for 2 weekends that month). There will be 5 classes in Session II and sign-ups will be via online. We will also be closed for the CF Games from 28 July through 1 August so will take a break from the Kids program that weekend and resume the following week. Stay tuned for registration details tomorrow!

The “Twins” have arrived:

General rules on using my “Big Balls”:

Anyone wanting to go a little heavy can always use my balls.
Make sure you handle my balls with care.
Please clean the balls when you are done. No one likes dirty balls.
Always put the balls away. No one likes to see big balls just lying around.
When throwing them, don’t be scared of the big heavy ball or it might just hit you in the face.
No fighting over the balls. They are first come first serve.

Snatch Decision

3 Rounds for Time:
400m Run
21 Squat Snatch (75#/55#)
15 Push Press (75#/55#)

Results

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SnoRidge CF: Advanced RX Skills Challenge Results: View this photo

Teri and Moe push pressing and snatching:

So the weather didn’t cooperate on Saturday as this WOD originally had wall climbs (at a lower rep scheme) instead of push press. After Marc pointed out he was ice skating up and down the wall prior to the WOD we made a snap decision to sub in push presses. Turned out to still be a tough WOD with the same desired effect I had in mind. Don’t let the light snatch fool you, this one was deceiving.

Tomorrow will be our Murph Memorial Day Challenge! It’s full at 0930 so if you want to come then come at 1030 and we will fit you in.

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

Monday we will have two class times ONLY
Wave 1 will be at 0930
Wave 2 will be at 1030
Sign-ups will be required via Mindbody, Facebook or post to comments here on the blog
WOD is Murph or “Half Murph” – half the reps and run
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Lucy cleans:

Games Regionals Update:

The first weekend of Regionals are in the books for the Australia/New Zealand, North Central, Southeast and Canada West Regions.

The Regional Update 1.1

The Regional Update 1.2

For plenty more videos and story updates from each region go the 2011 Reebok CrossFit Games site.

Watch: A great interview with a former NFL Player (Oakland Raider) who now owns a box and wishes he had CrossFit back during his playing days.

“If I Just Would Have Done CrossFit” with John Stone, CrossFit Journalpreview video [wmv] [mov]

Nutrition:

Anyone interested in trying their own “Larabar” style bar check out this Primal Bar recipe that was posted on Rainier CrossFit’s site.

Break It Up

For Time:
50 Deadlift (245#/165#)
50 Burpee Box Jumps (24″/20″)

* Partition the reps however you want and go for time

Results

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Who liked the idea of breaking up your own rep scheme today into whatever you thought was fastest? Getting to practice your own “strategery” for a WOD is fun and a good way to do your own WOD programming. Putting the reps into a set of numbers that allows you to continually move instead of standing and resting takes some skill to approach a workout that maximizes your strengths and minimizes your weaknesses.

Today we also had a few Ft. Lewis CrossFitters pay us a visit. Welcome to Frank, Zach and Mark who all dropped-in and worked hard with the AM class. They do CrossFit for physical training with their Stryker Company daily. After the WOD they stuck around and worked on a couple things and Mark almost got his 1st muscle-up. Stick with it and you will have it in no time! Thanks guys for dropping in and more importantly thanks for what you do for all of us.

Welcome to Teri, Pam, Rhonda, Colleen, Angie, Tricia, Donna, Krista, Jim, Brett, Jay, Sara, Debra, Shelley and Jennifer who are all new this month and recently completed or are almost complete with Elements! I hope I didn’t miss anyone! Remember to introduce yourself to the new faces or it’s a 15 burpee penalty.

Notes:

Quick Highlights of the Australia Regional: Day 1 – video [wmv] [mov]

Read: 174,203 Things You Can Do Instead of Watching TV – Whole9

Now go turn off the TV and get busy!

Brad and Jenn enjoy a Paleo steak dinner on vacation. Now that’s a steak! (In Crocodile Dundee voice):

Triple Play

For time:

1 Mile Run
30 Knees-to-Elbows (K2E)
75 Double-Unders
800m Run
20 Knees-to-Elbows
50 Double-Unders
400m Run
10 Knees-to-Elbows
25 Double-Unders

Results

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Runs, Knees-to-Elbows, Double-Unders:

Regionals has begun halfway around the world:

The 2011 Reebok CrossFit Games Australian Regionals Team Workout 1, Heat 1

Coming 3x/wknd, the Regional Update Show – Preview video [wmv] [mov]

The Update: Week 9

Notes:

Class/WOD Schedule for Saturday 5/28:

On Saturday 5/28 we will have a normal class schedule of 0930
At 1100 we will host the Advanced RX Challenge. This is a test of advanced movements, loads, and skills that we will use to determine eligibility for the advanced RX class which will begin in June and feature more advanced WOD’s.
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 will be kick ass! It is a “Go/No-Go” test and will be difficult. The intent of the test to is show areas that are clearly weaknesses to improve upon.
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test.

Memorial Day Schedule for Monday 5/30 “Murph Hero WOD for Memorial Day“:

Monday we will have two class times ONLY
Wave 1 will be at 0930
Wave 2 will be at 1030
Sign-ups will be required via Mindbody
WOD is Murph or “Half Murph” – half the reps and run
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Allen (owner and friend of Imperial CrossFit) dropped in today and we all happened to be wearing each other’s shirts:

Check out the amazing custom box jump that Greg T. made us (this is reserved for use by anyone with a matching last name or by Greg, not for gym use!):

Tres Cumpleaños!

For time:
1000m Row
41 Back Squat (75#/55#)
800m Run
39 Power Snatch (75#/55#)
50 Double-Unders
38 Sumo Deadlift High Pull (75#/55#)

Results

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View this photo

Happy birthday(s) to Lucy, Bridget and Willy!

Lucy Power Snatches:

Willy Front Squats:

Today was a 3-fer with this combo chipper WOD. One bar, long time domain, with a liberal amount of cardio-respiratory endurance mixed in. Time domain for this WOD was expected to be sub 20 minutes on the fast side and mid-20’s on the average. Scaling the Power Snatch correctly was the key to setting up for success across all three lifts and well done by everyone! Bridget we missed you today but rest assured you can make this one up. 😉

Read: (This one rang true for me.)

“Finding Success in Failure” – SICFIT

Notes:

Murph Challenge on Monday will likely switch to running two waves with two times. Stay tuned for sign-ups via MindBody.

C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes:
5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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View this photo

AMRAP Beasts:

Recovery:

Today’s WOD was a recent main site workout from CrossFit.com that a few of your coaches tested out recently. It had the same effect as above so I felt compelled to share. This week is shaping up to be a good one with a “Challenging” Saturday and “Murph” on Monday.

Speaking of Monday, as it is Memorial Day we will only hold one class at 1000. We will be participating in the “Murph Challenge” and honoring his true American Hero and Medal of Honor Winner that is one of the first Hero WOD’s in CrossFit.

Monday 5/30 at 10am
We will be doing the Murph Hero WOD for Memorial Day
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Movement and Mobility:

For those who are signed up this Wed. at 7pm is the first Mobility and Movement class with Rona. If you haven’t signed up and want to go here for more info. We have a few spots left!

Notes:

Update on the 2011 CrossFit Games: Individual Movement Standards and Rules for Regionals

At the link above are the specific rules for all the Regional workouts and how they will be scored and judged. I have to say I love how strict they are as described to both ensure good range of motion and proper movement. Eliminating competitors instantly for being unable to complete some of the advanced movements is also right on.

“Reebok: Building a CrossFit Community“, CrossFit Journal preview video [wmv] [mov]

"Push Pull"

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15’/12′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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View this photo

Climbers:

Read “No” by CrossFit Lisbeth. Time to get my butt back in the gym tomorrow. ‘Nuff Said.

Foot locks. There are multiple types. Practice them:

Front Load

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats
1 Mile Run

Results

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Rocking the Front Squat:

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance.
Improve range of motion in those muscles and joints
Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
When: Every other Wednesday starting 5/25 from 7-8pm
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!

Bar Facing Burpees are Back

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Tough WOD. Tougher Solo. Nice job Lindsay for showing up at 6pm and doing this one all by your lonesome! I programmed this one with OHS after doing it with thrusters this past weekend. This fits overhead squats into the week and allowed us to do a different type of burpee that we last saw in the CF Games Open.

Coach Mike Burgener on aggression by Again Faster Equipment – video [wmv] [mov]

WOD demo featuring overhead squats that has some good tips from Chris Spealler on OHS positioning:

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events!

If you want one then you must pre-order/pre-pay this week NLT than Thursday. Shirts are $20 and will be printed on American Apparel in a heather blue 50/50 blend. Post size and drop off either cash or check at the box.