Video and Media – Page 175 – SNORIDGE CROSSFIT

2013 CF Games Regional Event 6

Main Class:

As a Team of 2, Complete for time:

150 Double-Unders
50 Handstand Push-ups
60 Toes-to-Bar
70 Shoulder to Overhead (115#/75#)
80 Standing Barbell Lunges (115#/75#)

* Split reps evenly for each exercise but alternate work with your partner

** Barbell lunges are alternating in place; 1 lunge = 1 rep

Advanced RX Class:

“2013 CrossFit Games Regional Event 6“

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to Overhead (160#/100#)
90 ft. Front Rack Walking lunge with Barbell (160#/100#)

Results

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Events:

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” only with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Every dollar helps.

Central East Regional Live Footage: Men’s and Women’s Event 6

“The Muscle-Up: Persistence in Failure” at the Europe Regional – [video]

Darrick Bourgeois’s muscle-up – [ipod] [mov]

Throwback AMRAP

Strength WOD:

1-1-1-1-1
High Hang Snatch (full) Rest 60 sec between lifts

Conditioning WOD:

As Many Rounds As Possible in 7 Minutes of:

10 Overhead Squats (135#/95#)
10 Hand Release Push-ups

Results

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The High Hang Snatch focuses on speed under the bar from the top of the 2nd pull into the 3rd pull under the bar. It emphasizes a fast and powerful triple extension with a full finish of the shoulders and arms in the 2nd pull. The “high hang” position we prefer to teach is a dip with vertical hips and extremely shallow knee bend and fast dip followed by full extension and finish. Dropping down fast into a solid snatch position is key to avoid trying to “ride the barbell” down. (Watch the second rep in this video)

The conditioning WOD today paired a heavy OHS with hand release push-ups, which helped to fatigue the shoulders going into the squats. The goal was to use a weight for the OHS that allowed you to do sets of 10 or 2 sets each round. Watch Froning and Holmberg go head to head in this workout from a throwdown back in 2010.

2010 Rogue VS Again Faster Tahoe Throwdown: Event 2: 7 Min AMRAP of OHS and Push-ups “Froning Calls Out Holmberg”

Event 2 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]

Thrusters Suck

Skills WOD:

3 Rounds of Max Reps Strict Pull-ups

* 3 minutes rest between rounds

Conditioning WOD:

5 Rounds for time:

21 Thrusters (75#/55#)
21 Double-Unders

Results

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It’s weird to me that people ask for professional worker-outer’s autographs. Then again I always thought it was weird to ask for any sports athletes autographs. “Rich Froning: Getting Recognized” – [video]

CrossFit Moves Into the Mainstream Without Spending On Ads video.foxnews.com

Paleo/Whole30 Shopping Lists:Autoimmune, FODMAP, and Low-Histamine whole9life.com

This one is missing the photo-bomb:

We have a couple new shirts coming our way. Stay tuned and they should be here around the end of the first week of July.

Shoulder the Load

Strength WOD:

3-3-3
Push Jerk (Clean from floor)

Conditioning WOD:

7 Rounds for time:

6 Shoulder-to-Overhead (135#/95#)
12 Box Jumps (24″/20″)

Results

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Click below for Coach Sean’s Anti-Results

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Register for Hope! CrossFit for Hope: Cures On July 6th we will host this workout to help raise funds for cures for catastrophic children’s illnesses.

Our next OnRamp begins on July 25th and is already full. August OnRamp is TBD based on the CF Games and our annual epication.

The CrossFit Games are Awesome games.crossfit.com

I agree. They are awesome. Since we first went to watch in Aromas in 2009 to each year after they just seem to get better somehow.

Two-for One

Strength WOD:

1-1-1-1-1
1 Clean (Full squat) + 1 Front Squat

Conditioning WOD:

For time:

1500m Row
Then 3 Rounds for time of:
20 Pistols (alternating legs)
25 Kettlebell Swings (53#/35#)

Results

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Happy birthday Mums (Michelle)! You hate squats and cleans, but like pistols and snatches. Since we just snatched, I figured three out of four isn’t too bad.

Ashley’s well timed photobomb makes the main site today! Dad is proud!

CrossFit – CrossFit Games Update Show: June 19, 2013

Burpees…

2 Rounds for time:

15 Handstand Push-ups
25 Pull-ups
30 Deadlifts (205#/145#)
35 Burpees

Results

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Teri’s mini-whiteboard:

“Did you mean to put that many burpees in?” Someone asked me that today. It really does suck to finish off each round with 35 of them. Maybe I should call them “Frownees”.

For you newbies, remember to track your WOD progress in your log books or you can do it online with beyondthewhiteboard.com and after you log your 100th, 250th, and 500th WOD you can buy your “club” shirt. Each level has a different design on the front with the number and our logo on the chest.

Rob and the 250 WOD Club T:

I never realized this was such a big issue for Rich Froning… “Do You Pee During Workouts?” – [video]

Remember if there is an exercise that puts you in that category there is always a sub you can do to avoid a situation.

Snatch Saturday

Main Class:

As a Team of 2, Complete 2 rounds for time of:

1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Split reps evenly for each exercise but alternate work with your partner

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 11 Minutes complete:
2 Snatches (Full) * not touch and go

For time:

1000m Row
80 Air Squats
400m Run
40 Power Snatches (Choose load)

Results

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“Happy Father’s Day, CrossFit Dads” – [ipod] [mov] [HD mov]

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” onlyh with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Let’s try to raise a good amount as a gym!

Watch this video of an inspiring young woman who is the face of Hope: “Kate Foster At The Central East Regional” – [video]

Picture Props

4 Rounds for time:

400m Run
5 Muscle-ups
20 Wallballs (20#/14#)

Checkout WOD:

3 Rounds for time:

3 Skin-the-cats
5 V-ups
15 AbMat Sit-ups

Results

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Today’s picture (by Alison) is of Rob hitting double unders on Cannon Beach at the home of the Goonies. It also happens to be the picture of the day on CrossFit.com. No surprise, it’s an awesome picture. Well done Rob and Alison!

If you are wanting to get a father-daughter workout in for Fathers Day morning then come join me and Ashley for a fun team AMRAP this Sunday on Father’s Day, June 16th.

Where: ivivva athletica clothing in Bellevue
When: Meet at the store between 9:45 and 10am
What: A free CF Kids workout with you and your daughter. Dress appropriately, it should be sunny. We plan to walk down the street to the Bellevue Downtown Park.

More Games tickets are going to be available: Spectators at the 2013 Games: More and Better

Central East Regional Live Footage: Men’s Event 7

Five and Nine

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

5 Rounds for time:

9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar

Results

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Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.

Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013

Notes:

Attention CrossFit Dads and Daughters:

This Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!