Video and Media – Page 212 – SNORIDGE CROSSFIT

Happy Birthday Meghann!

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Muscle-ups
Box Jumps (30″/24″ – 2011 Games Standard)
Power Clean (135#/95#)
Hand Release Push-ups
* Rest 1 minute between rounds

** Must stand up and open hips on top of box

Score total reps and reps per round

Results

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Maybe I should have called this “Meghann Gone Bad”? (Fight Gone Bad is one of her favorite WOD’s). Happy birthday!

Read: Talk to your Coach | Crossfit Hollywood

Remember: Talk to your coaches. Take care of yourself! Pay attention even though you may want to start the WOD and not wait for the explanation. Even if you are sure you don’t have a question or need help, remember that likely there is someone else in class who needs that one tip, cue, or piece of instruction. Then proceed to KICK ASS!

Notes:

Friday: 6pm Q&A upstairs about the 2012 CF Games Open for interested competitors; 7pm advanced RX test is full. Next test is Sat. 2/18.

Box League NW update: The 2/11 throwdown at CF Gravity Janes will have a team from SRCF! Thanks Rob for heading it up and organizing those who said they were interested.

2010 Alabama Sectional WOD #2

For Time:

12 Deadlift (275#/165#)
40 Wall Balls (20#/10# to 10′ target)
9 Deadlift
30 Wall Balls
6 Deadlift
20 Wall Balls
3 Deadlift
10 Wall Balls

Results

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Compare to 2010 CF Games Alabama (incl. TN/MS) Sectional Results

This is a WOD from the Sectional Qualifiers in the 2010 CF Games. Deadlift weight used for women was lighter than normal for the scaling equivalent to 275# for men (it is typically 185#). The other twist was a 10 ft. wall ball throw for both men and women (with a lighter med ball for women). This almost felt like “Karen” when you were done.

Congrats to Eric H. for hitting his 100th WOD milestone today! His wife Tricia is right around the corner from her 100th too! You earned the right to wear your 100 WOD shirts. For those of you who ordered your 250 WOD T’s they are being printed now. Stay tuned.

Day 7 of the Burpee Challenge!

Video:

Yet another reason why the fashion industry confirms to me they are a bunch of idiots: Plus Sized

A CrossFit Dramedy? WOD Diaries Trailer

Read: Know that you will get plenty of this here: Tough Love: CrossFit Lisbeth

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 11th Annual 29th Birthday and Cathy’s 13th Annual 29th Birthday!

3 Rounds for Time:
400m Run
11 Thrusters (115#/75#)
23 Burpees
29 Kettlebell Swings (53#/35#)

Results

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Quote of the Day: “Water can flow, or it can crash. Be water, my friend.” ~ Bruce Lee

Happy birthday Cathy and Michelle!

This year we slightly modified this brutal birthday gasser. We took the burpees to 23 and made the KB Swings 29 reps for their annual 29th birthday. That makes this WOD one where you can push to keep moving through in less sets which drives up the intensity.

Notes:

6pm this Friday upstairs for Q&A with those planning to compete in the CF Games Open.

7pm this Friday we will have 1 spot open (4 taken) to run through the Advanced RX Test.

“History of the CrossFit Games” – video [wmv] [mov] [HD mov]

2012 Regional Preview: North West | CrossFit Games ~ games.crossfit.com

“Ramping up for the 2012 Reebok CrossFit Games, athletes of the North West Region are ready to prove that the “Sport of Fitness” is anything but soft and the competition this year will be as fierce as years past.”

My Demon Bells have arrived:

Here are the rules on these:

These kettlebells are SIGNIFICANTLY more expensive than a typical kettlebell.
They are 1st run in what might potentially be only a 1 run casting.
I ordered these as a set (of four – Michelle’s and Ashey’s aren’t here yet) almost a year ago and have been waiting for them to be made.
They weigh the same as their 1.5 pood (54#) and 2 pood (72#) counterparts that we have plenty of. Use those first.
Although these are kettlebells they are also “works of art” and should be treated as such.
You may use them only if you can demonstrate a kettlebell swing at that weight with great control and technique.
They will NOT ever go outside unless I bring them out.
They will NOT be dropped or banged into shit. If they are dropped (or banged into other kb’s, bars, racks, etc.) it is a 100% guarantee that the penalty will either be 500 burpees or 5 straight WOD’s of 100 burpees. Please respect and treat the equipment in the gym the same way you would expect others to treat your belongings!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes:
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#)

Results

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Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Better Than Yesterday

5 Rounds for Time of:

Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds

Checkout WOD:

For Time:
1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)

Results

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Debra powering through double-unders:

Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.

CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.

Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.

Read: “Truth, Or Lies? | Having Words With Lisbeth” by lisbethdarsh.tumblr.com

What is CrossFit?

"Freddy's Revenge"

5 Rounds for Time:
5 Shoulder to Overhead (185#/135#)
10 Burpees
* Use press, push press, jerk, split jerk, from front or behind the neck. Clean from floor.

Results

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Trapper and Andrew demo the movements:

“Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]

For the story on this WOD see the above link and video. This old main site workout featured HQ trainers, 2008 Games winner Jason Khalipa, and our own local hero Kallista Pappas of Jet City CF (she was the youngest ever Games athlete). In the video they use racks to pick up the bar to go overhead; we did not. Clean it off the floor and go. Drop it and you have to clean it again. No rack also makes you prioritize technique and efficiency overhead rather than racking it to keep push pressing it.

Nutrition:

Day 8 of our Stop the Slop Challenge. We hope you are all still in and having a paleo-riffic time! At this point you likely have been grouchy, dealing with energy swings, and potentially craving something. Don’t give in, be strict! This next week you should start to see some positive changes and you will start feeling more energetic and recover faster.

“Get Out Of Good Food Jail: Tips And Tricks From Top Paleo Chefs” by Whole9

"Tabata This"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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Tabata This:

Do CrossFit. Eat clean. Stretch, mobilize, and recover properly. No excuses.

Notes:

Normal Class Schedule on Monday 1/16. Stay safe and enjoy the snow!

Read and share: The Sport of Fitness Has Arrived – And It Just Might Save Us All…: www.crossfitwest.com

This Is How We Roll

6 Rounds For Time:

200m Run
10 Sumo Deadlift (205#/145#)
5 Handstand Push-ups

Results

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Coach Jeremy led some pre-WOD torture tonight:

Good luck tomorrow to Michelle and Jeremy, Mark and Amy, and Rob and Rona who are all competing as teams in the Stoneway CrossFit Couples Resolution Revolution. This team of 2 / 2 WOD throwdown event is gonna be fun! Also thanks to those of you volunteering (Lindsay, Greg, and I think maybe a couple others).

Class is on for 0930 but there is no advanced RX Class. Come to the 0930 to get your sweat on!

Can’t forget to give a shout out to Krista who tonight got her first kipping HSPU! Her shriek of excitement was pure awesomeness.

Quote of the Day: “We’ve been doing Whole30 since January 2 as a family. Here we are 10 days in and we hit our first potential for disaster this afternoon. I ended up with an unexpected schedule issue that put the kibosh on my planned WOD and messed up dinner planning too. We all dashed out of the house with me knowing that my family would return to a house devoid of dinner and would have to fend for themselves. I would have to go without dinner until I returned home several hours later. We made it through the other side. I faced down a table full of crackers, cookies, candies and chocolate that appeared as the meeting hit 9 o’clock and everyone’s munchies turned on and my two novices managed to create an on program meal! We’re going to do this thing!” ~ Lorraine

Notes:

Reebok Makes Huge Push Into CrossFit ~ www.cnbc.com

CrossFit commercial by Reebok/CrossFit to air this Sunday during the NFL Playoffs (Packers vs. Giants):

Cardio Day

3 Rounds for Time of:

800m Run
Rest 2 Minutes

* Include rest time in total time

Checkout WOD:

5 Rounds for Time of:
10 Pull-ups
10 Medicine Ball Cleans (20#/14#)

Results

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Today in lieu of a strength WOD it was a day to focus on your motor. Cardiorespiratory endurance often takes a back seat to the sexy metcon or the heavy barbell. While it looks boring and simple on the whiteboard, running or rowing intervals at intensity is tough. Sprinting builds muscle and improves your cardio! Don’t skip the running WOD’s. Take care of your motor and it will help you “go” when you need it. Wouldn’t you rather be finishing hard at the finish rather than “WOD trotting” your way in to yell time?

Notes:

Only 1 CF Kids: Teens Session spot remaining! Sign up quick!

Saturday 1/14 Schedule: Normal 0930 Class time however there is NO Advanced RX class (due to the Stoneway Competition Resolution Revolution). Come to the main class at 0930.

Great story and worth reading: Reebok on a mission to get its employees fit – The Boston Globe: www.bostonglobe.com

Watch: What’s Your Excuse?

Not Quite "DT"

5 Rounds for time:

9 Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results

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Quote of the Day (shared by Curtis): “Climb if you will but remember, that courage and strength are naught without prudence, and that a momentary negligence may destroy the happiness of a lifetime. Do nothing in haste, look well to each step and from the beginning think what might be the end.” ~ Edward Whymper: (Scrambles Amongst the Alps – first person to successfully climb the Matterhorn after 8 failures)

Similar to but not quite the same as the Hero WOD “DT”, this recent main site WOD was a tough complex that tested either your power snatch or overhead squat (or both). Since each barbell movement built on the next, it took some strategy to manage the workout and not waste extra reps. WOD’s where you also have to think are the some of the most fun. If your OHS was what limited you from a heavier working load today, then get your mobility on and work those tight areas Then practice that position with a PVC or bar every chance you get. Grab a coach for a set of eyes and before you know it you will be ringing that cowbell!

Don’t forget that Mobility Class with Rona is moved to 6pm on Wednesdays.

For a demo of today’s workout by some of the CFHQ Trainers and two past Games winners watch below (just ignore the comments from Jason Khalipa around 3 min. in about rounding his back):

WOD Demo from the Level 1 Course at CrossFit By Overload – video [wmv] [mov]