Video and Media – Page 211 – SNORIDGE CROSSFIT

"Boxed In"

As Many Rounds As Possible in 15 Minutes of:

12 Push Press (75#/55#)
10 Box Jump (24″/20″)

Results

Happy Halloween!

Have a rocking week!

This Saturday we will have our normal 0930 class with a Team WOD. Immediately after at 1045 we will have a rowing clinic open to all who are interested on learning proper rowing technique. The cost is free. The rowing instructor is world class. In fact she is an Olympic Gold and Silver Medal rower and a Master Rower for Concept 2 and CrossFit!

SIGN UP in the box!

Details:

Olympic & World Rowing Champion to Rock Your Row:

Anna Cummins: Crossfit Master Rowing Instructor, Level 1 Certified Crossfit Coach, Runs Bellevue’s Cummins Chiropractic & Wellness
Olympic Gold 2008, Silver 2004
- What should rowing look like?
- Elements of power
- Timing
- Common Mistakes & Easy Fixes
- Best stretches to keep healthy
- Give me a WOD with a row because I’m ready!
- RSVPs necessary to reserve your rower.

Halloween Party Pic Album:

"Frankenchipper"

Creepy Combination for time of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/35#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/35#)

50 Walking Lunges

Results

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Costumes Assemble!

Goofy:

The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. This WOD is a quick gasser that’s light but challenging. More so when you have a costume on. We had a huge crowd of 3 waves plus CF Kids all in costumes and ready to rock on Saturday.

Speaking of rocking, we also had our 3rd annual Halloween party at our “haunted house” last night (pics later). Open to the whole box, we had some creative costumes and characters and a good time. Michelle, Ash and I had a blast hosting lots of great people with delicious and mostly paleo food and hilarious costumes. If you missed it then plan on next year “Same or better” (as Teri says)!

REMINDER: NO PM Classes on Monday 10/31. Classes at 0830, 0930 and 1130 only. Happy Halloween!

No Rep by Wolverine:

Ruh Roh Scooby chin doesn’t count!

Notes:

Halloween twist on a Main Site WOD of 1 Rep Max Clean/Bench Press/Overhead Squat with Games Competitor Aja Barto – video [wmv] [mov]

Super Chicks:

Squat Deep and Swing

5 Rounds for Time of:

7 Squat Clean (155#/105#)
14 Kettlebell Swings (53#/35#)

Results

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Josh and Sangeeta squat and swing away:

Attention ladies! The women coaches have decided that going forward in order to RX a WOD with a women’s barbell you must have the 1# or the 1/4# plates on the bar. No more 53# or 63#, 103# etc. if you want to go as RX’d.

Video Demos of today’s WOD:

WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness – video [wmv] [mov]

See everyone IN COSTUME tomorrow for the Frankenchipper! 0930 WOD and we will run waves as needed. CF Kids class should also wear a costume too!

Next weekend for the Saturday WOD we are excited to have some rowing instruction plus a WOD from an Olympic Gold Medal Rower, CrossFitter, and Concept 2 Master Rower Anna Cummins. More details coming! Cost is free but sign-ups will be needed once we get everything set.

Puppy Coach in Training:

Pull-up Test

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (Strict, no kipping)

Checkout WOD:

Tabata Row (Calories)

* Rounds of: Row 20 seconds followed by 10 seconds rest

Results

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Weighted Pull-ups with a belt or a dumbbell:

Today was an “easy” day. A simple strength test of a basic gymnastic movement and gauge of where your pull-ups really are. While you can kip without a dead hang pull-up, the goal should be to have strong dead hangs before kipping. This was a checkpoint to see how strong you are at pulling your bodyweight or more. Want a stronger kipping pull-up? Practice these.

Tabata Time:

The beginning of this video makes me want to move to Iceland:

“Growing Up CrossFit” with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

What's a Thruster?

4 Rounds for Time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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Here’s the answer; a front squat and an overhead press:

Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.

SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.

Coach Jeremy helps find that pain cave with some pre-Wod mobility today:

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

Frank L. locks it out:

Nutrition:

Bored of cooking? Going paleo but can’t figure out what to make? Check out the Paleo Comfort Foods cookbook.

Clean and Jerk plus Cindy

Strength WOD:

3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load

Checkout WOD:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Nan and Clean and Jerk + Cindy:

Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!

Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.

Heather Bergeron on today’s WOD – video [wmv] [mov]

Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):

Row and Throw

4 Rounds of 3 Minutes each round for Max Reps:

500m Row
Max Reps Wall Balls (20#/14#)

* Rest 3 minutes between rounds

Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.

Results

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Row:

Throw:

and Rest:

Events:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.

Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

"Brenton"

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./15lb.) Vest Optional

Checkout WOD:

2 Minute L-Sit Hold Challenge

(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)

Results

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“Brenton” with and without vests:

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

Hold Up

Clock Watching:

Yesterday as part of the warm-up was some very basic skill work on holding the chest-to-ring, chest-to-bar, chin over pull-up, and bar hang positions. Want to have stronger pull-ups or muscle-ups? Do these.

“That You’re Here” by CrossFit Lisbeth:

“People don’t see that you’re last. People see that you’re here.”

Somebody else said that. Someone I don’t even know. And boy did they nail it.

Who gives a flying f*** where or when you finish in the WOD?

Not me. Not most of the people in your class. We only care that you’re suffering with us. Misery doesn’t just love company in CrossFit. Good CrossFit demands misery AND company. (LOL Now I’ve gone and scared all the newbies. Hey, come back — I was kidding! Well, sort of . . .)

And your coach? He or she only cares that you give your best, that you tried your hardest, that you’re performing to the best of your abilities. Sounds corny and sappy and stupid, but it’s true.

Some folks remark that we’re the only sport where folks cheer as much for the last place finisher as the first place finisher. Maybe we are, maybe we aren’t. We don’t care. We only care that you’re here.