Video and Media – Page 212 – SNORIDGE CROSSFIT

Jello Legs

For Time:

40 Overhead Walking Lunges (45#/25#)

6 Burpee Box Jumps (24″/20″)

30 Overhead Walking Lunges

12 Burpee Box Jumps

20 Overhead Walking Lunges

18 Burpee Box Jumps

10 Overhead Walking Lunges

24 Burpee Box Jumps

Results

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Clint and Leslie tackle the box and bumper:

Ever feel like quitting a WOD? How about making an excuse not to go to the box? When it’s really hard like in the middle of a “Hero” WOD have you ever been tempted to bitch about it?

Guilty. I have FELT that way many times. BUT while I have felt that way I have never done it. My rules: 1. If I plan to train then I train. 2. If I start a WOD then I finish. All of it. 3. Last rule? If it’s a Hero WOD then I never, ever complain or quit as that would disgrace the memory of the man it is dedicated to.

Watch this demo of the benchmark “Cindy” workout by the Again Faster Adaptive Athlete Team. It should motivate and inspire as well as remind us that those veterans who sacrificed so much would probably do anything to have what they lost back. Being an Army vet as well as Michelle and I both growing up in military families makes this video especially meaningful. These guys clearly don’t quit. They modify, scale and adapt to their challenges, and they all CrossFit like the rest of us.

“Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov]

Ronda and Dan pressing and lunging:

"Team Jackie"

In teams of 2, complete 1 round each for time of:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.

Results

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Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.

For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:

Some ideas for people that are trying to stay on track & need some extra UMPF right now:
1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)

2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O

3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you

4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”

CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:

Notes:

This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.

Out of Gas

40-30-20-10 Rep rounds for time:

Row (Calories)
Push-ups
Box Jumps (24″/20″)
AbMat Sit-ups

Results

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Coaching a Coach through today’s grinder:

The double-under is a skill. As a component to helping you get fitter it drives improvements to cardio-respiratory endurance, agility, coordination, speed, and arguably accuracy. Many of you have had that dread about double-unders. Many have been practicing, trying and buying ropes, and learning how to get from “single, single, double” to consecutive double-unders.

The main keys are the timing of the same jump you use for a single-under (but with a more explosive or powerful jump) while rotating or pushing the rope with the wrists around for two quick revolutions. You have to be patient and jump hard as you learn without “donkey kicking” yourself in the rear. As you explode each jump remember it’s a vertical jump that is timed as the rope is beginning to pass under your feet. That is the point at which you spin your wrists around twice to force that rope to move. The elbows should stay down and the wrists should stay forward of your hips. If you are ready to learn or having issues then grab one of your coaches to work with you and offer tips to correct your technique.

One way to improve your DU skills is to practice them tabata style. Use it as part of your warm-up or after a workout. Watch the below video for a great view of how double-unders should look.

Tabata Double-Unders WOD Demo with Chris Spealler (40 reps) and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]

Notes:

Amazing “Grace” is tomorrow! 0930, 1000,or 1030. Show up and we will run waves through. CF Kids also kicks off at 0945.

Deadly Double

Strength WOD:

10/10/10
Deadlift (Find your 10RM “Rep Max”)

Checkout WOD:

5 Rounds for Time:

35 Double-Unders
200m Run

Results

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This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.

Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9

“The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

AM-Bear-RAP

As Many Rounds As Possible (AMRAP) in 15 minutes:

1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)

Rules:

No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
No Thrusters
Must Push Jerk

Results

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Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.

Old Video of Bear Complex:

Bear Complex WOD [wmv][mov] » Sept 25 07

Watch and file this away for rowing and FGB7:

“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]

“BAM. Wallball.” ~ Angela Hart

Notes:

Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.

October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
To purchase other gear that also benefits the cause you can go here
Show up at 0930 or 1015 on Saturday and run through Grace
If you do not wish you donate you can still complete the WOD

"Death by Kettlebell Swing"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Zombie Apocalypse Training (to beat them you have to know them):

A recent study by the University of South Carolina offers some amazing insights into how the brain (of mice) reacts to moderate exercise. It wouldn’t be much of a leap to imagine how our brains react and grow with good nutrition and intense exercise.

How Exercise Can Strengthen the Brain

well.blogs.nytimes.com

Watch below and mobilize thoses wrist and forearms!

Overhead Wrist Dysfunction – mobilityWOD.com

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one performs max reps
Switch after each run
Full squat clean, bar must touch ground each rep
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

5 Rounds for time:

9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)

Results

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FGB make-up:

Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.

Keys to a Clean (Full Squat):

Deadlift set-up on the bar
Engage your traps and keep your back and core tight
Pull the barbell off the floor with straight arms into an upward shrug and extension
At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
Quickly and forcefully “pull” yourself under the bar and into a squat
While pulling under the bar rotate your elbows around the bar
Bar should land in the rack position with loose fingers and elbows up
Stand up to complete the lift

In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out.

Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]

Happy Birthday Derek!

As Many Rounds As Possible (AMRAP) in 15 minutes of:

8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″)

Results

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The birthday dude:

Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.

If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.

Saturday Schedule:

Main Class tomorrow is 0930
Advanced RX Class is 1045
FGB make-up for those who missed it on 9/17 will be at 1030
- If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.

Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]

“Confidence” 2011 CF Games

“Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]

“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Amanda demonstrates box steps with flair:

Push and Pull

Strength WOD:

3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press

Checkout WOD:

For Time:

1000m Row

Results

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Lots of PR’s today and bell ringing:

Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”

We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.

Notes:

Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!

If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.

The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games

"Randy"

For Time:
75 Power Snatches (75#/55#)

Results

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Lucy and Don tackle “Randy”:

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy = Barbell sprint. We haven’t done this WOD in over a year and a half. From the last time we programmed this: “This benchmark WOD is an all out barbell sprint. It quickly gets hard 30 reps in and as you keep moving the back tightens, the shoulders fatigue and the heart pounds. While the weight is relatively light, it feels like you are doing burpees with the bar. In under 10 minutes you get a very effective workout that is all parts cardio, strength and power. Like any Hero workout, knowing what it’s for always helps to keep it in perspective while you are pushing through it.”

“Randy”, by LAPD Swat and CFHQ Staff [wmv] [mov]

Watch this video especially from 4:41 in where Josh Everett crushes this WOD.

Notes:

There are 5 spots left for CF Kids! I am trying to fix the sign up on Mindbody Online for CF Kids session for 10/8 – 11/5. For those who paid and emailed you are good (Lucy, Amy N., and Michelle S.). Today it was jacked up. That is a technical term meaning “f’d up”. It should be okay to purchase now if you have an active Mindbody Online Account. If not then my knowledge of using Mindbody is jacked up. I still blame the software.

Oh and nobody got a muscle-up today! What happened?!

After class a post WOD 2 Minute Challenge of Hand Release Push-ups in action: