Video and Media – Page 203 – SNORIDGE CROSSFIT

Core to Extremity

Strength (Gymnastics) WOD:

Alternate the following exercises:

3/3/3 Weighted Strict Pull-ups
20/20/20 Hollow Rocks

Notes: Move to Hollow Rocks after pull-ups. Pull-ups should be unbroken, no kip. Rest as needed between rounds.

Checkout WOD:

3 Rounds For Time:

400m Run
20 Burpees
20 Kettlebell Swings – Perfectly Vertical (53#/35#)

Results

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Work of the Devil:

Today’s work focused on the core muscles (hollow rocks and KB Swings) to extremities (strict pull-ups and burpees) with a devilish checkout WOD.

The Buskas “Pick Things Up” T-shirts shipped yesterday. We will have them in plenty of time for Regionals. Can’t wait to see how they turned out! Also the blue T’s with the “hoody” logo are now in. If you pre-ordered one then please pick them up.

Rest up, eat clean and be prepared to meet “Grace” tomorrow! Your benchmark requests have been noted.

A Helping Hand from Mom to Daughter(s):

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Video: Dave Castro: Evolution of the CF Games

I think Frank REALLY likes working out with Spencer:

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days.

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

Carry Over

Main Class:

In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minutes:

50m Overhead Barbell Carry (155#/105#)
5 Lateral Over the Bar Burpees
50m Sprint

* Both athletes face each other separated by 50m and alternate rounds
** Share one bar per OH Carry
*** Partner 1 completes their carry, drops bar and does 5 burpees and then sprints back to start point to = one round

Advanced RX Class:

4 Rounds for time of:

100m Overhead Barbell Carry (165#/115#)
10 Toes-to-Bar
10 Burpee Pull-ups
10 Box Jumps (24″/20″)

Results

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Quote of the day: “Man must be arched and buttressed from within, else the temple will crumble to dust.” ~ Marcus Aurelius Antoninius

Yesterday the sun came out so we brought back the Overhead Barbell Carry. I think it’s been a year since we did this last. From my very unscientific polling it sounds like most of you loved it. While the WOD was originally written as a 30 minute AMRAP I had to change on the fly when all the teams starting piling up rounds a lot faster than anticipated. Unknown and unknowable.

Congrats to Aaron, Eloy, Tom, Robert, Marc, and Craig who all completed OnRamp yesterday:

Happy Mother’s Day to all you fit moms!

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Last night Michelle and I were watching TV and we saw an infomercial for “Brazillian Butt Lift”. Besides a bunch of “check out my butt” and “Leandro totally saved my butt!” testimonials I learned three things from this:

You can get a supermodel’s butt in no time if you buy the DVD series for only 4 easy payments of $19.99.
If you order now you can get the supermodels butt and a free yellow “Strength band” for only four, I mean 3 easy payments of $19.99
Act RIGHT NOW and not only do you get the supermodel butt and yellow “Un-strong” band but you will get a free “Bum Bum Rapido” DVD! (That’s “butt butt fast” for those who don’t speak Brazillian Buttlift. All practically free.

While I cannot get those 15 minutes of my life back I am changing our programming and adding a new class called Bum Bum CrossFit. Leandro doesn’t stand a chance.

Running For Snatches

5 Rounds for Time:

400m Run
7 Power Snatch (135#/95#)

Results

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Today’s post was coined by Deb and it just worked. Running, snatching and sun make for a great day.

CrossFit Games Update: Regionals Week 3, Day 1

Dan Bailey sets world record on Diane in Central East

Rich Froning sets world record on Event 2 in Central East

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice.

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):

WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

2012 CF Games Regional WOD 2

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 Pistols (One-legged squats, alternating legs)
30 Hang Power Clean (225#135#)

* 17 Minute time cap.

** Regionals standard on pistols: Alternate legs, touching floor is a no rep. Scaling for Hang Power Clean: Use 80-85% of last week’s 3RM.

Results

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Another taste of Regionals today. So far we have done a modified partner dumbbell snatch and sprint WOD, “Diane” and now the row/pistol/hang clean workout. As we near Regionals I wanted to program several of the WOD’s (or variations of them) to allow us all to experience some of what the “uberfit” are doing. It’s a good challenge, helps build that community “mutual suffering” bonding, and illustrates the concept of scaling pretty clearly. The last part is one of the most valuable. Scaling correctly to achieve the desired effect of the workout delivers an experience similar to all regardless of fitness level. No different than anything we normally do but with heavier loads or more complex movements it allows for a wider range of scaling or substituting. The hang cleans today were meant to be heavy and the reason we completed a 3 Rep Max last week (which today’s guidance was to use 80-85% of that 3RM).

For pistols we changed the scaling we have typically done (modified pistol to touching the glutes/sitting on a box to standing up) and stepped it up a little. The scaling today was as follows: standing on a box, hang one leg off the side of the box. Squat on one leg to tap the dangling foot to the floor. Maintain your balance and stand upright on the box. Switch legs each rep. Adjust the height of box for difficulty as a deeper squat will make it more challenging. Beginners could hold the upright on a rack for balance while still performing a pistol on a box or bumper plate(s). This scaling we feel is better for full range of motion, balance, single leg strength and faster progression to a full pistol. I expect to see everyone walking funny by Friday.

WOD Demo from the South East Regional – video [wmv] [mov] [HD mov]

Matt Chan sets Event 2 world record in South West

100 vs. 500:

Congrats to Clint for hitting his 100th WOD today and also to Michelle aka “Mums” who plans to hit hers tomorrow!

Big Box and Heavy Bell

Strength WOD:

12 Minutes:

Deadlift
* Work up to a heavy set of 5 touch and go reps

Checkout WOD:

For time:

600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps
20 Kettlebell Swings
200m Run
10 Box Jumps
10 Kettlebell Swings

Results

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Anna and Derek Deadlift setup:

Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:

Bar close to shins
Back angle is flat with a lumbar curve or flat lower back
Shoulders are in front of bar
Weight is in the heels
Knees are not squeezed in or pinched together, rather they are out into the elbows
Hips are below the shoulders but still above the knees
Tension is clearly on the hamstrings and glutes
Head is ideally neutral
Derek and Anna are ready to pull!

Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:

“Set and ready” “Off the floor, hips & shoulders at same angle”

Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Dog Tired

Rest up and get ready for a week of constantly varied functional fitness across broad time and modal domains. You know, CrossFit.

Watch this video. Now you know why I have been programming snatches a lot lately.

DU and Snatch Ladder Regionals WOD Demo with CF Games Competitor Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]

"Team Fran" and "Fran on a Rope"

Main Class:

“Team Fran”

In Teams of 2, Complete the following for time:

100 Thrusters (95#/65#)
100 Pull-ups

* Go in order of exercises (complete all thrusters then move on to pull-ups)
** Partition the reps but only one works at a time

Advanced RX Class:

“Fran on a Rope”

For time:

21 Thrusters (95#/65#)
4 Rope Climbs (15′)
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

Results

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Saturday fun with variations on “Fran“:

Read: “The Cost of CrossFit” by Aaron Carr; CrossFit Journal

Our current OnRamp for May is underway but if someone you know is interested in gettting started in June tell them to contact us now. Our teens class will have 2 openings as well in the next session starting in June. If your teen is interested in CrossFit with Coach Moe let us know!