Video and Media – Page 163 – SNORIDGE CROSSFIT

"Bear Complex"

Strength WOD:

3-3-3-3-3
“Bear Complex”

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

As Many Rounds/Reps As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Begin with 1 KB Swing and 1 Thruster, then 2 KB Swing and 2 Thrusters, then 3 and 3, etc. adding one rep to each movement in an ascending ladder until you reach 8 minutes.

Results

View this photo
View this photo
View this photo

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex.

Coaching Tip: Receiving the barbell behind the neck

Complete the push press/jerk overhead and stand tall
Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Notes:

Painting is underway and will be completed Tuesday!
Congrats to Lou for his 100th WOD and Seth M. for number 250!
Stop the Slop Challenge Winners will be named this week for the Weight Loss and Essay Challenge.

Gym Warming Gifts and Many Thanks!

Main Class:

Strength WOD:

As a team of 2 alternate and take 12 Minutes to find a 1RM of:
Snatch

* One barbell per team. Change loads as needed.

Conditioning:

In a Team of 2 you have 10 minutes to complete:

Max Rep Power Snatch (95#/65#)
20 Double Unders

* Partner 1 starts on Power Snatch and Partner 2 starts on DU. While Partner 2 does DU, Partner 1 completes max reps of Power Snatch. Switch each time the 20 DU are complete. Keep a running total of PS reps.

Advanced RX Class:

Strength WOD:

5 sets of 1 + 1 + 2
Hang Power Snatch + Snatch Balance + Overhead Squat
* Complex

Conditioning:

For time:

100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

Results

View this photo

SnoRidge Family: We want to thank you all SO MUCH for the “Gym Expansion” warming gifts! You guys are so thoughtful and dedicated to making this place great. We wouldn’t be growing to our 4th space if it wasn’t for you! We are coming up on our 5th Anniversary. Thank you for making that possible! This will be going towards a better sound system. Much needed and very much appreciated!

Painting will be done Tuesday and flooring and rig assembly will be Wednesday/Thursday.

Sunday Going’s On:

Coaches Continuous Improvement:

Lisa and I will be attending an Oly Lifting Clinic tomorrow at the Lab in Seattle led by Diane Fu of FuBarbell. We will be snatching, cleaning and jerking the day away while improving our technical proficiency, programming skill, coaching cueing and knowledge of the fundamentals of weightlifting.

Two weekends ago both Rob S. and Lisa also attended a seminar in Kirkland for PT’s, Trainers, Coaches, and other roles in the area of Sports Medicine that taught the bio-mechanics of the shoulder and one lecture that specifically discussed the impact of CrossFit, the exercises we do, the common misperceptions and the value it plays in all aspects of strength and conditioning.

These types of seminars lead to our coaches helping everyone in the gym become a better CrossFitter, lifter and athlete.

From Deb:

Hey Squatchers! If you didn’t know, we have 2 teams competing in the Seattle Affiliate League which we’ll go throw down for the next 3 Sundays. Tomorrow, both teams are in the 1:20pm Heat located at The Loft in West Seattle. Come cheer us on, free to watch but parking might be limited. Here’s the Wods for tomorrow: Team Squatch (this week) Lindsay, Spencer, Jon and Deb. Team SRCF (this week) Rob S., Julianna, Josh H., Michelle.

Team make-up will shift slightly from week to week based on a few others who are on the two teams.

Yesterday both teams spent some time learning the fundamentals of how to lift a stone and then how to properly perform the butt slap:

“The 18 Month Curse” Rainier CrossFit

Only Clean It Once

For time:

1500m Row
Then Complete 5 rounds of:
15 Ball Slams (30#/20#)
7 Front Squats (185#/135#)

Results

View this photo
View this photo
View this photo

Slam. Rest. Repeat.

How many times did you drop the bar? The challenge to not drop the bar during a set of heavy front squats is both a mental and physical grind. 7 reps is that magic sucky number.

If you are on the fence about signing up for the CrossFit Games Open read this then go ahead and sign up. Oh and take the Online Judges Course while you are at it.

Better than the CrossFit Games in our Backyard: games.crossfit.com

Watch an astronaut on the International Space Station perform 100 each of pull-ups, push-ups, sit-ups and squats (aka “Angie”): How Do You CrossFit Without Gravity?

2RM Clean

Strength WOD:

2RM
Clean

* Touch and Go; Full

Conditioning:

3 Rounds for time of:

75 Double-Unders
50 AbMat Sit-ups
25 Air Squats

Results

View this photo
View this photo
View this photo

Congrats go out to: Everyone who PR’d their clean today (either 1 or 2RM), Lindsay for her 500th WOD, and Saer who recently got his first muscle-up!

Weigh-in’s tomorrow! If you didn’t weigh-in today and bought into the Stop the Slop Challenge please weigh-in on Wednesday.

SRCF 4.0 Update: Taping/Mud is underway of the walls, painting to begin either Sat. or Mon.

Stop the Slop Challenge Update:

For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it. This way we can measure % improved to determine a winner. Stay tuned for the date!
For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
Prizes will be announced after all challenges are complete.

‘I’m Gonna Beat Khalipa’

“Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Shoulder the Load

Strength WOD:

3-3-3-3 Overhead Squat
3-3-3-3 Push Jerk

* Not a 3RM, warm-up to a heavy set of 3

Conditioning:

For time:

800m Run
Then Complete 3 rounds of:
12 Overhead Squats (155#/105#)
10 Push Jerks (155#/105#)

Skill/Checkout:

5 Rounds not for time:

20 Seconds Hollow Position Hold
Rest As Needed

Results

View this photo
View this photo
View this photo

Stop the Slop Challenge Update:

For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it. This way we can measure % improved to determine a winner. Stay tuned for the date!
For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
Prizes will be announced after all challenges are complete.

Rich Froning’s 225 pound Isabel – [video]

Danny Broflex: Episode 5 – The Game of Chess – video [ipod] [mov] [HD mov]

Workaround

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)
40 Squats

or for those who did the above WOD at 0630 Thursday:

4 Rounds for time:

500m Row
400m Run

Results (both for Thurs 0630 and Fri classes)

View this photo
View this photo
View this photo

So far the gym in on track and the larger space looks great! Next week is the framing/construction of the demising walls (for sound) and then sheetrocking and painting. While the demo and construction is underway the programming will adapt to what space and equipment we can access. Thanks for the patience and I promise you we will still do CrossFit during this phase. (Zumba doesn’t start until Sean finishes his dance training)

“Speed Training” with Dan Bailey – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Deep-Dish Breakfast Pizza” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Tuesday Gone Bad

Skills WOD:

Choose between:

4 Minute AMRAP:
Muscle-ups

3 Minute AMRAP:
Strict Pull-up

Conditioning:

5 Rounds of max reps of each of the following exercises:

1 Minute of Wall Balls (20#/14# to a 10’/9′ Target)
1 Minute of Row for Calories
1 Minute of Over the Box Jumps (24″/20″)
1 Minute Rest

* In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises.

** This is a three-minute round of max reps per exercise from which a one-minute break is taken before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

*** Score total reps/calories and reps per round.

Results

View this photo
View this photo
View this photo

This variation on Fight Gone Bad is 5 rounds of a cardio-respiratory beat down and a mental test of maintaining max effort. Great Open prep!

Unsure of participating in the CrossFit Games Open? Ask yourself why you are standing on the sideline. Then watch this and then reconsider your reasons for not signing up.

“Me vs. …” – [video]

"Nancy-ish"

5 Rounds for time:

400m Run
7 Hang Power Snatch (135#/95#)
5 Overhead Squat (135#/95#)

Results

View this photo
View this photo

Quote of the day: “The Open is the party we all get to crash, no matter where we live in this world, no matter where we are on the sickness-wellness continuum. It doesn’t matter if you’re a beast or you’re brand new to the Sport of Fitness—you’re invited.” ~ Lisbeth Darsh of CrossFit HQ

Today’s WOD was similar to the benchmark “Nancy”. A little heavier, a little slower, but a good test to stay on the bar to complete the complex and get back to the run.

Danny Broflex: Episode 3 – The Offline Show – video [ipod] [mov] [HD mov]

Two videos below with great tips/cues and progressions but with very different styles of coaching (not a big fan of the feedback style in the MU video but the analysis is spot on). If you are working on either handstands or on muscle-ups than watch these both. Note how in both movements the “hollow” position is vital. Practice. Then practice more.

If you already have a muscle-up then watch the video and compare your style and technique and assess whether you have room to become more efficient. I guarantee you do.

“Developing the Handstand” with Camille Leblanc-Bazinet – CrossFit Journal video [ipod] [mov] [HD mov]

Nich Bloch Muscle-up Comparison with Daniel Tyminski by the Outlaw Way

Elbows Up

Main Class:

16 minute AMRAP (As Many Rounds As Possible) of:

Teams of 2:

10 Front Squat (115#/75#)
10 Pull-ups
* Run 200m

* One Partner runs 200m while the other Partner completes reps/rounds. Switch after each 200m Run and pick up where your Partner left off. Score total rounds.
** One bar per team

Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Front Squat

Conditioning:

7 Rounds for time:

7 Front Squat (165#/115#)
7 Chest-to-Bar Pull-ups

Results

View this photo

Normal class schedule Monday!

Register for the CrossFit Games Open now! Sign up and then join the SnoRidge CrossFit Affiliate team. Remember this is “Open” to all of you. It’s a fun experience and we encourage everyone interested to participate and “prove your fitness”.

From the Vault. Demo of the Adv Class WOD:

Jason Khalipa 3:23, Neal Maddox 3:48. FS and C2B WOD Demo at NorCal CrossFit – video [wmv] [mov]

The Overhead Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Change to Team Competition in 2014 CF Games

Coach Lindsay

3 Rounds for time:

500m Row
50 AbMat Sit-ups
15 Deadlift (225#/155#)

Checkout:

2 Minute Challenge (Choose one):

Max Rounds of Cindy

Max Hand Release Push-ups

Results

View this photo
View this photo

Lindsay coached her first class tonight. Where was everyone? She even set everything up for you!

Okay seriously welcome to the team! Excited for Friday Night Lights with Coach Linds at 6pm. Where’s Jeremy? He has Monday at 7pm and Thursdays at 7pm!

Note: Monday classes are normal schedule for MLK day.

Danny Broflex: Episode 2 – Clang ‘n’ Bang – video [ipod] [mov] [HD mov]