Video and Media – Page 213 – SNORIDGE CROSSFIT

Death by 10m Sprints

Skill Work:

15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups)

Then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

Results

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Sprint and Tag:

Jana shows another way to get chalked up and ready to go. This is also considered proper chalk usage:

Attention Swimmers!

Swim Clinic: SRCF will be hosting a swim clinic Saturday morning (tomorrow 9/24) from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Saturday WOD: If you aren’t swimming then show up for the 0930 WOD. Reminder no advanced RX class tomorrow. The main class WOD will be scalable for any wanting to scale up!

Frank and some CrossFitters from his Company at Joint Base Lewis McChord after Fight Gone Bad the other day. Frank did it again after Saturday to “break in” the new rowers they got and hit a PR!

Notes:

Becca Voigt finished in 3rd place at the 2011 CF Games for the women. All while battling severe vertigo for two days from a car accident she was in nine days before. Impressive stuff.

Valley Girl’s Vertigo by Andréa Maria Cecil – CrossFit Journal

Paleo Nutrition for Kids:

Banana Pops from the CrossFit Journal

Ingredients:

3 bananas
Jar of almond butter
Chopped pecans or your favorite—ahem!—your child’s favorite nut
1⁄2 cup dried cranberries
additional supplies
Wooden skewers, cut in half

Directions:

Cover a cookie sheet in wax paper.

Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves. Place the cookie sheet in the freezer and leave there for at least 30 minutes.

Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.

Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick.

Place the pops back on the wax-covered cookie sheet.

Place the pops back in the freezer for at least 30 minutes until they harden.

Happy Birthday Lindsay!

2 Rounds for time:

29 Power Clean (115#/75#)
29 Box Jumps (24″/20″)
29 Toes-to-Bar
29 Box Jumps (24″/20″)
29 Kettlebell Swings (70#/53#)

Results

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The Birthday Girl Lindsay hangs loose with some of the late crew:

Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)

Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)

The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive. Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.

CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:

“Making a Difference” on FGB6 – NBC NIghtly News

“Transforming an NFL Quarterback” with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

What do you do if you get a Smart Car for a loaner vehicle? You use it of course!

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

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Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Needs more PR Bell:

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

“Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

FGB6 Event Video

Strength WOD:

Deadlift 5×3 (5 sets of 3 reps)

3/3/3/3/3

Immediately after complete the following Checkout WOD:

“CF Games 2008 DL/Burpee Couplet“

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

* Men’s event winner: Chris Spealler 2:41

2008 CF Games Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

Results

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Tons of PR’s (literally when you add up all the weight deadllifted) today!

Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it.

Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!

Fight Gone Bad 6 at SnoRidge CF:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

Choose Your Snatch

For time and load:

800m Run
Snatch (Squat) 30 Reps
800m Run

Results

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Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!

We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.

Michelle getting a class ready for some PVC action:

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara “P-bar Man Test” – video [wmv] [mov]

Jeremy tackles ring HSPU in “Meadows”:

Events:

This Saturday you have three workout options to choose from; swim, run or WOD:

The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)

Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Gymnastics Triplet

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

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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This WOD is all bodyweight and made of basic gymnastic skills. You could complete this in a number of variants based on skill level. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

Did you watch CrossFit on ESPN2 tonight? It was awesome! If you missed it then it airs again on 9/21 and 9/28! Do you want to explain CrossFit to a friend, family member or co-worker and wish there was an easy website to tell them to go to? Try this one: http://tv.crossfit.com

This site (above) quickly helps explain CrossFit, the CF Games, the TV schedule on EPSN2, and the method behind the madness.

“10 Ways To Be a Better CrossFitter” from CrossFit Leander

Cathy and the Knees-to-Elbow:

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.

"Bottom to Bottom Tabata and a Mile"

“Bottom to Bottom” Tabata Squats

Immediately after rising up from the last tabata squat complete:

1 Mile Run for time

* Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position.

Results

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Coach Brinkley (left) tells Josh to get in the proper rest position:

From CF.com: “The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!”

Watching the 6pm crew stumble out together for their mile run immediately after the tabata squats was like watching a herd of newborn baby cows.

Big congrats to Derek who not only got his first muscle-up tonight, he got FIVE!!!

WOD Demo with Dave Leys – video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment– video [wmv] [mov]

Notes:

We exploring some schedule changes this fall that would remove the 6am class (due to lack of consistent participation) and add 7pm class times to Monday/Wednesday. This would not impact our Wed. 7pm Mobility WOD as we would move this class upstairs. We are also bringing back CF Kids soon! Stay tuned.

No Rep. Chin is not over.

What's SUP Squatch!

Yesterday was our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. We had a huge turnout of over 40 plus (adults and kids) and everyone who went out on a board successfully stood up and learned to paddle! Lessons and boards were provided by Logan and Jon of Stand Up Paddle Quest who had everything set up and ready for us when we arrived and then took groups of 8 out at a time for instruction and paddling for 40-50 minutes each. Thanks also to Jason and Kelly who brought a board with them and let some of us use it as well. The weather was perfect, the water warm, and the beach park just the right spot for kids and adults to play. It was a great experience and many of you came away with a new confidence in trying and learning new sports. (Note: If you went out yesterday you also now are eligible for a 10% discount on any future rentals from standuppaddlequest.com. They are mobile and bring the gear to you!)

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Coach Greg Glassman (Founder of CrossFit)

Highlights from the CrossFit Sports Series WOD-SUP Tahoe Event – video [wmv] [mov]

Some pics from the SUP and Picnic Outing:

A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time:

1000m Row
20 Dumbbell Man-Makers (35#/25#)
30 Pull-ups

800m Run
60 Kettlebell Swings (53#/35#)
100 Double-Unders

From CF Centurion

* Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1.

** After completing triplet #1 continue to triplet #2 with same format.

Results

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Man-Making with Lindsay and Justin:

Today’s WOD was the team workout that was programmed on the fly at CF Centurion on our vacation when they had a much larger than expected turnout for their Labor Day class. A few coaches got together, threw out some movements and equipment and modified some things into this WOD to meet Coach Ian’s training objectives for the day. No doubt the combined pull in the first triplet along with the brutality of the man-makers sets the tone for this lung and forearm burner.

This was our final day of “A Week of Teamwork” or all team WOD’s. Give us feedback. From what we have heard so far it was fun and mixed things up.

Sangeeta lookin’ good in the Finish Position:

Tomorrow will be our 9/11 Tribute workout. You will have a choice between two WOD’s that are memorial workouts and unique in their own way. Plan on normal class times of 0930 for the main class and 1045 for the Advanced RX Class. When you show up you will see the WOD’s, do a coach led warm-up and then make your choice. Be ready to throw down and honor the memory of the victims of September 11th while reflecting on the privilege of living in this great nation.

In the afternoon will be our SUP (StandUp Paddleboard) outing and BYOP (Bring Your Own Picnic) day starting at 4pm at Idylwood Park on Lake Sammammish. Be there!

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]