Video and Media – Page 194 – SNORIDGE CROSSFIT

Monday Funday

3 Rounds for Time of:
200m Run
50 Double Unders
25 Thrusters (95#/65#)

Results

Congrats to our group of Tough Mudders (Deb, Chris S., Michelle S., Bill, Lorraine, Maggie, Lindsay, Lena) and their Coach and Support crew (Lucy and Dustin) who slogged through the course as a team on Saturday! What I love the most about this is that they all decided to do this together, train together, and get ready through CrossFit and a bunch of weekend runs. They set a collective goal and made it happen. They put their “CrossFit” skills to a test and accomplished something meaningful to each of them and overcame fears and obstacles that stood in their way. Oh and they did it having fun. That is what it’s all about.

Here’s a recap from Lucy:

“The SnoRidge Tough Mudders totally rocked the course yesterday. 12 miles (hilly) and 22 military style obstacles in 4.5 hours.

Not only that, they smiled all the way through and had a blast. A few scrapes and bruises, but all intact! An amazing team spirit and group of people. Proof that Crossfit works. It was just awesome to watch…A few highlights…..

Chris managing to get up the half pipe first time round and then help up his team mates and many more.

Maggie literally beaming all day.

Lena completing ALL the monkey bars and getting to the other side (few women on the course did).

Michelle taking on the electric currents, which petrified her.

Elaine’s shock that she had actually scaled her first 12 ft wall.

Lorraine’s and Richard’s total ‘can do’ attitude. Nothing phases that couple!

Bill and Josh staying with the team and helping everyone, although they could have gone way ahead.

Deb and Lindsay looking like they were Tough Mudder Veterans at every obstacle!

Amazing team work at the cargo nets and a good 10 minutes spent helping fellow Mudders get over the (very high) top

It was a truly unforgettable day. We would all thoroughly recommend it….bring on Tough Mudder May 2013! Who’s in?!!!”

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.

Events:

Imperial CF is having a mini CF Expo on Sunday, Oct 14th from 4-7pm. lululemon athletica, The Balanced Athlete (athletic shoes), Outside the Box “Paleo Truck”, ANFARM (WOD t-shirts), & Zico Beverage will be here. This is OPEN TO ALL!

“Team U.S.A. Training” CrossFit Journal video [wmv] [mov] [HD mov]

Too Many Workouts

Main Class:

As a team of 2 complete for time:

60 Back Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
40 Front Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead
20 Overhead Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead

* Break up reps with partner but stay in order of exercises.
** One bar per team, alternate work.

Advanced RX Class:

For time:
30 Back Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead (135#/95#)
20 Front Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead
10 Overhead Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead

Optional Birthday WOD:

“Squatch 2.0”

4 Rounds for time:
400m Run with Barbell (45#/33#)
5 Muscle-ups
10 Kettlebell Swings (70#/53#)
15 Overhead Squats (135#/95#)

Results

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Too many workouts to post! Fun team and solo WOD today. Thanks to Mark and Jeremy for suffering through my birthday WOD today with me. No thanks to the advanced class who all chose not to. Actually also no thanks to Mark since he beat me. #wtfitsmybirthdayyoujerk

Congrats in advance to our group who ran in the Tough Mudder today. Lindsay, Lucy, Lena, Lorraine, Maggie, Bill, Chris and Michelle S., and Deb along with some other friends and significant others got down and dirty. Hope the run and obstacles went well and the training paid off. Good team bonding time!

Props to our friends at CF Advantage for their recent Shoulder Press WOD demo on the main site:

Press 5 x 3 WOD Demo with CrossFit Advantage – video [wmv] [mov] [HD mov]

Bunch of Jerks

Skills WOD:

10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups

* Sub 3 x ME sets of Strict Pull-ups and Ring Dips

Conditioning WOD:

4 Rounds for time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET

At Least It Isn't "Badger"

For Time:

30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run

Results

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“Badger” is a Hero WOD that we haven’t done since 2011. It’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run. It’s grueling. This WOD is also tough in it’s own right but knowing it counts down seems to help push harder. Happy Monday!

Throwing Down with the Champ: CrossFit Community

Fall is here and Sean sports the new Reebok Flannel:

Over the Bar

5 Rounds for time:

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

Results

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Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.

Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.

Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]

“CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]

"Rowing Annie"

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD: “Rowing Annie”

For Time:

500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups

Results

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This:

Then This:

Great work on power cleans today. Lots of progress on good pulls, extension, footwork and receiving the bar.

This is awesome. I wished we had a river nearby the box to do this:

“Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]

Perfecting the Box Jump: CrossFit Journal

Up Against the Wall

For time:

50 Double-Unders
40 Med Ball Clean to Wall Ball Throw (20#/14#)
30 Toes-to-Bar
20 Kettlebell Swings (70#/53#)
10 Wall Climbs

Results

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Hitting the wall:

How to define CrossFit in 2 minutes or less:

The CrossFit Whiteboard:
Constantly Varied – video [wmv] [mov] [HD mov]
Functional Movements – video [wmv] [mov] [HD mov]
High Intensity – video [wmv] [mov] [HD mov]

This makes me want to consider adding video critique such as this to our gym:

Colm Clean From Blocks (w/ critique) from The Outlaw Way on Vimeo.

Clean Pulls

Strength WOD:

3/3/3/3/3
Clean Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

6 Deadlifts (225#/155#)
12 Ring Dips
200m Run

Results

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Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.

The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”

Video: Clean Pull Demo: by Catalyst Athletics

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET and tomorrow starting at 8pm ET

Secondhand Smoke

For time:

400m Run
40 Pull-ups
20 Handstand Push-ups
400m Run
30 Pull-ups
15 Handstand Push-ups
400m Run
20 Pull-ups
10 Handstand Push-ups

Results

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Today was a little bit of a smoker. I challenge Spencer to a duel going against with Rob W. at this WOD. Just because. BTW, happy birthday to both Rob W. and Maggie! While I didn’t have a good picture to use of either of them, I did discover why Rob was so fast at this WOD… virtual pull-ups (left side of pic):

“Let Me Tell You About CrossFit” – video [wmv] [mov] [HD mov]

“You haven’t heard of CrossFit? Let me tell you about CrossFit.

CrossFit is a lifestyle in which you are prioritizing your health and the ability to do many different things at a high level of intensity. I think it’s the absolute best way to help you reach your fitness goals.

For me, it’s making me happy, a fun way to get fit with like-minded people. The last person finishing is just as important as the first one.

It’s this team atmosphere that ends up making you better as an individual. It’s camaraderie. That family that you end up building and the energy that you get back from it yourself, that’s CrossFit to me.

You come to a CrossFit gym, everybody knows your name, everybody loves you, and you’re a part of something bigger than just getting a workout. CrossFit gave me that something extra that I kinda needed in life.

It’s my outlet. I love it. It’s my passion. It’s commitment. CrossFit is a sport now.

I like the challenge. I compete with myself, I’m healthier, I am stronger. Even though I was sore and I was getting a little discouraged, … I felt accountable to my class because they were looking for me there.

Finding CrossFit and then having to work really dang hard for whatever your goal is, whether it’s to compete or just get a damn pull-up … .

I love it ’cause the workout’s different every day. I can come in and I don’t know what I’m doing.

Everyone is welcoming. Everyone is cheering you on. They don’t let you quit even if you wanna quit.

We all share this experience, which is emotional. It doesn’t look emotional. It looks like people working out, but it’s emotional. I mean it’s raw, it’s intense, it’s incredible, it’s freakin’ awesome. I’m gonna keep doing it for a long time, I hope.

CrossFit, to me, is a fitness program where the reward for doing well is the ability to express your fitness in everyday life in as many different planes or as many different activities that you can possibly imagine.

People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!”

Leg Work

Main Class:

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Front Squat (115#/75#)
400m Run

* Alternate exercises: One bar per team. Team member 1 starts with the FS. Team member 2 starts the run. Swap after each 400m run is complete. Post total reps completed as a team.

Advanced RX Class:

Strength WOD:

Complete the following complex for load:
7 x 1 of 1 Hang Power Clean to 1 Power Clean + 2 Push Jerk

* You must complete the complex for the weight to count

Conditioning WOD:

Alternate 5, 4, 3, 2, 1 reps of each for time of:

Power Clean and Jerk (185#/135#)
Muscle-ups

Results

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Understanding Weightlifting Shoes by Again Faster

Instruction: Rope Climbs by Ben Bergeron, CF New England