Useful Links – Page 57 – SNORIDGE CROSSFIT

"Hang Up"

Complete 100 Hang Squat Cleans (75#/55#) for time. EMOM: Stop and complete 5 push-ups

* Stop every minute on the minute (EMOM) and complete 5 push-ups. Continue with this rep scheme each minute repeating max reps Hang Squat Cleans and 5 push-ups until you total 100 reps of hang cleans.

Results

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Mish on her way to 100 reps:

A few of us trainers made up this WOD on Sunday after throwing several ideas around. Wanting to do squat cleans with a fixed rep goal with a “penalty” that would get harder as time went on, this is what we decided on. Keeping it light meant you had to sprint, or else the push-ups would start piling up. This is supposed to be a sprint. Each minute your goal is to do fast reps until the clock hits 59 seconds and then you knock out those push-ups and jump right back into it. Pat demonstrated what a true sprint was by his shocking 4:44 time today on this WOD. Although I really shouldn’t be shocked as this is the norm for him!

Steven and Lyndi and the Hang Clean:

Notes:

Starting NEXT WEEK: Moe will be teaching a 6pm class on Monday and Wednesdays! What this means: The 5pm class needs to run ON TIME. Come late to the 5pm and expect to get a shorter WOD or just scale and move faster. Get in, get your warm-up done quickly and correctly, and get ready for “Go Time”! Stay tuned for more announcements.

How many fish oil capsules should you take? Find out here: Whole9 Fish Oil calculator

We are expecting samples from Barlean’s this week of some of their high quality, kick ass, no stinky burping fish oil. Once it comes in we will put them out first come first serve. Free stuff rocks! We will then be taking orders and will be able to get it at a price that is sure to be cheaper than what you would pay locally. Pricing and ordering will be available in the gym soon.

Sean training hard for Colorado Springs and the 2010 CrossFit/USAW Open:

Row, Row, Row Your Boat

4 Rounds for Time:

500m Row
400m Run

Results

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Ready Line:

CrossFit Crashes the C.R.A.S.H. B.s This is from February but applicable as we rowed a bit today (Pat is required to read this). The Crash B’s are the World Indoor Rowing Championships and two of the Top CF’ers from the 2009 Games accepted the invitation to go and compete against the world’s best rowers to see how they would fare. They certainly fared very well. Next year’s Crash B’s are in February and in Boston. Seeing how we have a certain beast in the 40-49 year old age bracket who likes to row 10k’s as a hobby, and that we have a former rower or two at the ready to coach; I am thinking we need to get someone (cough, cough… Pat) signed up to compete next year!

Joe and company pulling hard while Moe coaches:

Two CrossFit Journal reads:

Read Fittest On Earth for a recap and interviews with the men’s and women’s individual winners.

Read Sights of the Games for a short collection of moments and background info on many of the athletes.

Notes:

Reminder! Class is 10am tomorrow. Waves will be run if it’s crowded and we will pair up to have a counter for each of you.

Hour of Power

Strength WOD:

Power Clean
1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for Time:

7 Power Clean (50% of 1RM)
10 Lateral Jump Burpees

Results (SC denotes Squat Clean)

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Mark PR’s:

Fun with Lateral Burpees:

Today was an emphasis on the clean, specifically the power clean. This movement is essential to learn and improve as it’s integral to so many movements in CrossFit that we do. A good clean lays the foundation for progressing through so many other more advanced skills or movements, as it’s the easiest way to get weight from the ground up to a rack position to press or squat with it.

Attention: Watch this video on the power clean from Jon Gilson of Again Faster for some great tips on set-up, technique and coaching tips. Believe me all of us can take something valuable from this video to improve our clean:

The Power Clean from Patrick Cummings on Vimeo.

Notes:

Justin and Ashley (CF’ers from Central Washington) dropped in today for some cleans. Great to have them in and props to Justin for a 235 Squat Clean!

Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.

Happy Birthday Steph and Marc!

For time:

Run 400 meters
7 Overhead Squats (95#/65#)
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)
Run 400 meters
7 Overhead Squats
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)

Results
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Steph and Marc raise the roof for their birthday WOD:

Off to the races:

What is CrossFit? This video gets me fired up. Fired up to train, coach, and simply walk into the box and be around clients, friends, and family. It gets me thinking too.

What is CrossFit to me? It’s my way of embracing life. Seizing the day. It’s taking on a challenge and struggling to push both mentally and physically to see it through. It’s self-improvement, self-motivation and self-satisfaction. CrossFit is setting the example for my kid, my family, my friends, and my community. It’s evidence based fitness both of mind and body. It’s also hard and intimidating. CrossFit is butterflies in your stomach, mind screaming “quit” and then “don’t quit”. It’s almost never wanting to do the WOD until you hear “3-2-1 Go” and then loving that you did the WOD when it’s over. It’s bumper plates, big lifts, tall socks, board shorts and no shirt. Tire flips, rope climbs, handstands and being a big kid whenever you want. It’s epic, awesome and badass every single day. It is workouts that really are workouts. CrossFit is coaching, training, cheering, good games, and good times. It’s eating right, hating to rest, and chomping to get back to that next dreaded workout. It’s marriage counseling. It’s setting PR’s, learning new skills and newfound confidence, and then getting better at whatever you use your fitness to go do. It’s turning weaknesses into strengths. It’s helping my loved ones live a few more healthy and productive years. CrossFit is a vehicle which you can use to change your life, and we have been lucky enough to witness it daily in our box. Most of all, it’s simply FUN.

So what is CrossFit to you?

Our CF Games 2010 Epic-ation!

From Urban Dictionary:

Epication: An epication is a vacation of epic proportions. Standard vacations kneel and weep before the awesomeness that is the epication.

This defines our recent trip to Carson, CA (which sounds better than Compton) to be a part of the CrossFit-apallooza that is known as the CrossFit Games. It was a great weekend filled with awesome performances and memories that inspired us to get back in the gym to hit it hard. On top of that Michelle and I were lucky to enjoy our epication with some incredibly cool friends!

I have only three requests for the 2011 CF Games:

Have more of us Squatches go down
Have one (or a team of us) make it through qualifiers to compete and cheer for
Hurry up and get here already!

If you are interested in a ton of pics from the Games here ya go:

"Chipper: Week of the Games Day 5"

Inspired by the 2010 CF Games Affiliate Cup Event 3: “Chipper” [Recap]

2 Rounds For time:

Run 300 meters
15 Over the Box Jumps (24″/20″)
15 Dumbbell Squat Cleans (45#/25#)
30 Double-Unders
15 Push-ups
15 AbMat Sit-ups
30 Yards Walking Lunges

Results

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Michelle’s parents tackle the Chipper:

Coaching Tip: Over the Box Jump with Scott

While you can jump laterally or head on; the key is an explosive jump
Jump up while aiming beyond the box
Open your hips and then pull your feet and knees up to your chest
Stretch your feet out beyond the box and prepare to land
Land with your knees bent to absorb the impact
You can perform variations by jumping onto the box and jumping down; jumping and pivoting 180 degrees in the air to land facing the box; or jumping sideways (laterally) over the box

I love this! Watch the 2010 CF Games “Belief” commercial by CrossFit Again Faster [wmv] [mov]

Question:

During the prime 2 months of summer that we get here, is an 11am class needed or is 10am sufficient with a “come one come all” arrangement? The 11am has been spotty at best as the weather has gotten nicer and weekend plans take priority. So we are considering having a 10am slot and just running waves if it’s crowded. Post to comments.

We are officially going to petition the city to rename the street in front of the box…

Sunday Finals

We are still in Sillyville at the Games! Watch it live here. The finals for Men’s/Women’s/Masters/and Affiliate Cup are today!

Rock on! Do burpees!

Video of 2009 CF Games Mens Champ Mikko Salo Stateside Training [wmv] [mov]

The 2010 CrossFit Games are here!

4 Rounds for Time:

50m Walking Lunges
50 Sit-ups

Today, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

We are in LA watching the Games at the Home Depot Center. Stay tuned for updates and check the Games site for the latest. Also you can watch a live feed on the right hand side of this page.

Watch The History of the CrossFit Games [free video download on the CF Journal]

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

"Dead Frogger"

7 Rounds for Time:

7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups

Results

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Froggers, Deadlifts and Kangaroos:

This fun WOD is courtesy of Jeremy, Kim and Mark from The Compound Crew aka Garage Gym Gone Wild!

Playing frogger is always a gasser for almost everyone except those of you who are natural kangaroos. Speaking of, if you missed the 7pm class then you missed Whitney (part of the lululemon Bellevue crew that dropped in tonight) displaying superhuman or kangaroo like jumping skills. Let’s just say she can cover 80 ft. in about the time it takes most to go 40 ft. After she let me make a fool of myself demonstrating broad jumps to the class she quickly displayed why she was a competitive broad jumper. See pic above. Covering 40ft. in 5 hops is pretty impressive when combining that with deadlifts and push-ups. I was able to quickly catch a short video of her mad hops (below).

Whitney during the WOD:

Notes:

Max Effort day on Thursday! Choose from several movements and skills and go for broke to get a max number of reps, max height, or max time. We will also cover rope climbing basics so bring your long socks!

No 6am classes this week and next Tues.! (Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Curtis volunteered to get a group together Saturday to do a WOD so if you are interested post a reply. You can bet it won’t include stretching or jumping…

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
50 Pull-ups
400m Run

Results

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In honor of Army SFC Daniel Crabtree who was KIA in Al Kut, Iraq on Thursday, June 8th, 2006.

This WOD is a Hero WOD, dedicated to a fallen soldier, airman, marine, firefighter or law enforcement officer, and each of them CrossFitters that died in the line of duty. Every rep today was in honor of a soldier who died for our country. As painful as this workout is it’s nothing compared to the pain his loved ones must endure everyday. Honor our heroes by giving your best and remembering their sacrifice each and every rep. It’s the least we can do…

Notes:

Amanda earned her first callous tear tonight after 100 pull-ups!

JULY CLOSURE SCHEDULE:

No 6am classes this week and next Tues.! (Tues. 7/13, Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Team Radio Shack (Lance Armstrong’s Tour team) has members that use CrossFIt and train at an affiliate in the off-season: