Video and Media – Page 201 – SNORIDGE CROSSFIT

4 Minute Max

4 Minutes of Max Reps of Each Exercise:

Row (Calories)
Handstand Push-ups
Back Squats (95#/65#)
AbMat Sit-ups

* Time does not stop, complete max reps for 4 minutes then rotate to the next movement. Continue with each for 4 minutes until complete.

Results

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Events:

We have some good things to kick off the summer. We have two food fests coming up in July as well as the CrossFit Games and our “4th Annual Epic-ation” which means the gym will have reduced operating hours for several days around the Games. Stay tuned for the official schedule.

In August we will host a Hero fundraiser WOD for the second year in a row. We also plan to organize another Stand Up Paddleboarding day on the lake, and are looking into a mountain bike group ride from the top of Snoqualmie Pass through the tunnel down to Rattlesnake Lake near North Bend. If that’s not your thing then maybe organize some climbing at Seattle Bouldering Project or some day hikes. If you are into that organize a group on the FB page at have at it!

Paleo Potluck In the Park Day on Sunday, July 1st (2-6pm) at Centennial Fields in Snoqualmie. Share a dish, bring your own meat to grill, and bring the kiddos to play in the park. We have reserved the covered picnic shelter that afternoon. (Thanks Amanda!)
Annual SnoRidge Margarita Fest on Saturday, July 28th (8pm – ?) at Ana’s Family Style Mexican Restaurant. Celebrate the end of the 2012 CF Games Open, Regionals and Games season and come get dinner or drinks with your fellow Squatchers. Join the FB event on the SRCF Page.

Workout to Remember:

31 Heroes 2012 to be held on Saturday, August 4th at SnoRidge Crossfit

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

The WOD: “31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run.

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

A good example of why Mark does not program for the gym:

“Hold my beer. Watch this!”

Grab 'n Go

For time:

15 Pull-ups
3 Power Cleans (155#/105#)
12 Pull-ups
6 Power Cleans
9 Pull-ups
9 Power Cleans
6 Pull-ups
12 Power Cleans
3 Pull-ups
15 Power Cleans

Results

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Short post tonight. I am too busy having fun custom designing Nano’s. This is totally getting out of hand. I think I need to stop and go workout.

ExerciseCenter Update: CrossFit Games Update: June 13, 2012

'09 CF Games Stadium Chipper

Strength WOD:

5/5/5/5

Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)

WOD:

“2009 CF Games Stadium Chipper WOD”

For time:

30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)

Results

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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.

Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.

All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview

Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Strength WOD:
5/5/5/5
Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)
WOD:
“2009 CF Games Stadium Chipper WOD”
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)
Results
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Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.
Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.
All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview
Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Oh Squat!

For time:

10 Overhead Squats (95#/65#)
200m Run
9 Overhead Squats
200m Run
8 Overhead Squats
200m Run
7 Overhead Squats
200m Run
6 Overhead Squats
200m Run
5 Overhead Squats
200m Run
4 Overhead Squats
200m Run
3 Overhead Squats
200m Run
2 Overhead Squats
200m Run
1 Overhead Squats
200m Run

Results

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Seth and Lindasy get their overhead squat on:

Quote of the day: “Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.” ~ John Madden

Video: Top Ten Moments At Regionals: CrossFit Games

Birthday WOD by Request

For Time:

1000m Row
40 Weighted Sit-ups (Overhead)
80 AbMat Sit-ups
120 Double-Unders

Results

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Happy birthday to Tricia! (Not pictured due to Coach Fail)

Today we ran a birthday WOD by request. Rather than try to get cute with numbers (date or age) I just went with what she liked, what would be challenging and what fit for the week of programming. If you want a birthday WOD you can request one and I will figure out how to work it into the schedule. Sometimes I may combine it, others may have to wait, but I’ll do my best. It can also be a benchmark or known WOD that you love.

Events:

“Hope” is tomorrow. Most of the coaches ran through it tonight. Great workout, tough and similar to Fight Gone Bad. At least that’s my sales pitch. Donate and do it for the kids.

CrossFit For Hope workout is Saturday! If you missed signing up for a wave then show up after 1045 and we will try to work you in. Our friends from CrossFit Devotion and Imperial CrossFit will also be joining us tomorrow.

Death by Squat Clean

Strength WOD:

2/2/2/2

Squat Clean (Work up to a heavy pair of reps, 60 seconds rest between sets)

Conditioning WOD:

With a continuously running clock perform 1 Squat Clean (135#/95#) the first minute, 2 Squat Cleans the second minute, 3 Squat Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Checkout WOD:

2 Minute Challenge – Max Reps Hand Release Push-ups

Results

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Congrats goes out to Laura for her 500th WOD milestone today as well as to Lucy and James P. for passing the Advanced RX Skills Test! Props to all of you on your hard work that paid off today in realizing your goals.

We also said goodbye today to Jill, Scott and their daughters Emma and Juliana who are moving across the country. Good luck to them as they join a new affiliate and continue to be a CrossFit family. You’ll be missed!

SRCF Teens Class looking strong and getting stronger:

Here is what we are doing on Saturday. Great tips. Consider this homework. Then make sure you sign up for a wave in the gym.

“Hope” Workout Demo – video [wmv] [mov] [HD mov]

"Swingers"

Strength WOD:

3/3/3/3/3

Weighted Pull-ups (Strict pull-up; no kip)

Conditioning WOD:

4 Rounds for time:

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

* RX+: Go heavier on KB if you can handle it

Results

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Seeing Double – Rob 1 and Rob 2:

Read this: Paleo Diet Blogger Sues State for Violating Free Speech

My conclusions after reading this are:

North Carolina is dumb, the North Carolina Board of Dietetics/Nutrition is a joke and America is falling apart. They need a paleo cookie.
Life Coaching services should not require a license. They should simply have to be approved by Coach Jeremy. His life coaching skills in the gym are legendary. Example: “I beat you. You are old and suck. Next time be fitter.” This type of life coaching is priceless.
At the rate we are going on forging mediocrity as a society it is only a matter of time before I cannot legally tell you whether or not you should use a red band or a blue band for your WOD.

Sign up for your wave for “Hope” on Saturday! Please donate if you are going to participate in the WOD. All proceeds go to St. Jude’s Children’s Hospital.

Video: “The CrossFit Games Update: June 6, 2012“

"DT"

5 Rounds for time:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

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“DT“

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

Video:

From the vault (2010 and 2011):

Annie Thorisdottir (Women’s 2011 CF Games Champion) completes “DT” in 4:49 [wmv] [mov]

Graham Holmberg (Men’s 2010 CF Games Champion) completes “DT” in 5:46

Head, Shoulders, Knees and…Glutes

As many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Knees-to-Elbows
15 Walking Lunges

Results

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13-year-old Kate Foster, leukemia survivor, plans to do “Hope“.

Watch “Kate Foster: Beating the Odds“. Then realize how amazing and brave this girl is and just how lucky we are.

Actual reaction from Dustin, Lindsay and Rob W after passing the Advanced RX Test on Friday:

Team Dynamic

Main Class:

In Teams of 2, Complete 3 Rounds of the following for time:

400m Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

* Both athletes must run together and then alternate reps for remaining exercises. Split up the reps however you wish.

Advanced RX Class:

Alternate the following exercises and reps for time:

50/40/30/20/10 Double Unders
5/4/3/2/1 Power Cleans (225#/135#)

Results

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Big team class today but good fun and a lot of work. Today we said goodbye to Scott H. as he and Jill are moving out of state. We wish them all the best and I’m happy to hear they have already found a new affiliate to join with their family in OH. Jill will be in for another WOD this week. Take care and train hard!

Another “Team Week” was requested so we may have to plan that out after the Games when the weather is reliable.

For the advanced class it was a day to get really heavy. Heavy power cleans after double-unders effected the jump and required that extra focus on reaching triple extension and pull under the bar.

No one in the gym is better on full extension and fast pull under a barbell than Sean.

Next weekend (Saturday 6/9) is CrossFit for Hope. If you are planning to participate please register or donate. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Nutrition:

Coming this month on Amazon.com: “It Starts With Food” by Whole9

We received an advance copy of this book and I’m loving it so far. It covers in common sense language the healthy and unhealthy choices of what we eat, the Paleo diet, the science behind it, the Whole30 program, and how to make it real. If you are ready to make nutrition a priority in your life and get your health dialed in, I recommend you give this a read.