Video and Media – Page 214 – SNORIDGE CROSSFIT

"Wall Ball Jackie"

For Time:

1000m Row
50 Wall Balls (20#/14#)
30 Pull-ups

* Pair up and count your partner and judge rep quality. After one athlete completes “WB Jackie” swap.

Results

Quotes of the Day:

“Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill

“If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. “Here comes number seventy-one!” Richard M. Devos

Tonight three of our women took the SRCF Advanced RX Skills Test. While they did not pass the required number of “go’s” all of them did outstanding and should be proud of their efforts, attitudes and success. They narrowly missed it. None of them hung their head and all of them left knowing what they need to go work on for the re-test. They left hungrier and motivated to pass it. Each of them PR’d something (or things) in the test. All of them (me included) had fun.

That’s the real point right? If our training isn’t fun it probably isn’t really worth it. Don’t lose sight of the big picture. Stay dedicated, persevere, and keep your goals high. Put the work in and take responsibility for whatever your goal and watch it turn into an accomplishment.

“CrossFit Chronicles: The lure of the R/X” – phillyburbs.com

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band)

Results

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Big Kip:

Banded Good Morning and Bar Good Morning with Rob and Luanne:

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

Powerful Snatches

Strength WOD:

20 Minutes to work up to a 1RM of:
Power Snatch

* Stay light for 10-12 minutes to focus on form and technique. No muscle snatching.

Checkout WOD:

10 Rounds for time:

3 Power Snatch (75#/55#)
6 Push-ups
9 Squats

Results

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Attention Team Squatch: Please take the Mobility Class survey on the left side of the link. This will allow us to determine if any changes to the schedule or class will be made.

Power Snatch Demo from Catalyst Athletics: “The power snatch is a snatch received and stopped with the thights horizontal or above.”

Amazing demo below of a 345 lb. full snatch by US Olympian Kendrick Farris. The slow mo shows amazing power and extension and speed under the bar. Same principles apply for the power snatch only you must be more agressive and faster under the bar into the overhead squat position.

Notes:

Before I forget we want to send Amanda and Mike huge chest bumps and butt slaps for hosting the 1st Annual Paleo Potluck and Ugly Christmas Sweater Party on Saturday night. It was an awesome time and the sweaters had to be seen to be believed. Compromising and embarrassing pics have been posted to Facebook (of course) for you to ridcule and enjoy.

Press Series

For time:

800m Run
15 Strict Press (95#/65#)
800m Run
15 Push Press (115#/75#)
800m Run
15 Push Jerk (135#/95#)

* No Split Jerks. Must strict press, then push press, then jerks. One bar per athlete, change your own weight.

Results

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From CrossFit main site today. From L to R:

“Solid. Weak Core. Tight Shoulders.”

Pre-WOD Skill work and instruction emphasized the overhead press series and the proper start to finish position of each lift. Avoiding the common faults as well as emphasizing each lift during the WOD made this a great “teaching WOD”. Push press the strict press? No rep. Jerk the Push Press? No Rep. Forcing each distinct movement and making the athlete manage the load on the bar became an exercise in focus and attention to detail.

Notes:

Read “Ya Gotta Believe” by CrossFit Dad aka Rob. If you didn’t see it he made the CF Affiliate Page with his Xmas Tree overhead squat yesterday too!

This looks and sounds awesome. A big CrossFit World Tour and Party? Let’s hope they hit Seattle or Portland as one of the stops.

Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov]

Rope Climb Friday

For time:

30 Thrusters (75#/55#)
3 Rope Climbs (15′)
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climbs

* Sub 2 Supine Rope Climbs or 5 Ring Rows per rope climb

Results

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Who doesn’t love rope climbs? This is a WOD I watched Chris Spealler, Nadia S., and Kurtis B. from CFHQ do during lunch at my Coaches Prep Course a couple weeks ago. Speal tore through it in around 3 minutes with a measured but fast and unbroken pace similar to “Fran”. Watching him do it made me want to program it for the rest of us. Setting the goal time of sub 10 minutes for all classes helped everyone scale appropriately. It definitely left you in the CrossFit rest position and many with the “Fran-cough” after it was over.

The Supine Rope Climb:

Begin and end each rep from the floor
Pull hand over hand to the standing position
Lower hand over hand to the floor
Minimize the use of the legs to make the movement harder and strengthen the pull
Work these along with dead hang pull-ups for strength and practice your foot lock technique often on a rope and before you know it you will be climbing

Nutrition:

“Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks“, CrossFit Journal preview video [wmv] [mov]

Handstand Cardio

3 Rounds for time:

Row 500m
10 Handstand Push-ups
Run 400m

Results

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Spencer and Mark locked in a race to end:

Saturday morning two of our CF’ers are competing at the Gorilla Games in Bellevue at CF Amped. Several of you (including Coaches Michelle, Moe, Rona, and Mark) are going to cheer on Lucy and Sangeeta. Good luck both of you! Have fun and kick ass!

For those who are unable to make the Gorilla Games I will be running the Saturday classes (both Main class and Advanced RX Class). Saturday night is also the SRCF Paleo Potluck and Ugly Christmas Sweater Party at Amanda and Mike’s. Everyone is invited so check the box for details and RSVP.

Notes:

Starting next month, we will have a new certified coach (Sean) and his primary class will be for the dogs. Literally. DogFit. Forging Elite K9’s. Zoe is ready. Is Sean?

For a preview of Coach Sean’s new class watch below:

“DogFit” by Eddie Ifft – video [wmv] [mov]

“Stronger in her 30s: Angie Pye” ~ CrossFit Games

Happy Birthday Lisa!

5 Rounds for time:

11 Hang Power Snatch (75#/55#)
30 Double-Unders

Results

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Lisa (2nd from left) and her PM birthday crew:

Happy birthday! Hope ya liked it.

Quote of the day: ***CENSORED*** (Ask Jana or Amanda. It was funny and it dealt with snatches.)

The power snatch is a precursor to learning a full squat snatch. Backing it up to the hang position is a better start to the progression. Lots of pre-WOD work with the PVC today and many scaled correctly to keep it light to stay fast and aggressive (this should not be heavy and look like a muscle snatch, where you press it out overhead). No matter the position (hang, power or full), the emphasis is still on speed, aggressiveness and technique. Speed through the middle on the shrug and extension of the hips, knees and ankles as well as aggressiveness on the turnover of the bar in the receiving position overhead. Focusing on not jumping wider as you get heavier is important and keeps you progressing towards eventually pulling under faster into an overhead squat position (the full or squat snatch).

Hang Power Snatch Demo: Catalyst Athletics

Teamwork and "White"

Main Class: As a team of 2 complete the following for time:

Row 2000m
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# bumper)
40 Burpees

* One partner works at a time.

** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)

Advanced RX Class: “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run

Results

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Teamwork in action:

“White”:

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 30th Heavy BCT, North Carolina National Guard, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. RIP.

Nutrition:

I saw this on Rainier CrossFit’s page and wanted to share. The main thing I pulled from this? Eat animal protein with a clean, balanced diet (preferably paleo) and I bet supplements and prescription meds won’t be needed for B12 deficiency.

“It Could Be Old Age, Or It Could Be Low B12” by The New York Times

Walking (or Running) Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Results

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Goal time for this WOD was 13-16 Minutes with the caveat that it should not be too heavy that you can’t string reps together with 3-5 good reps at a time; not singles. Speaking of goal times let us know what you think. More regularly you will see the “Goal Time” on the whiteboard; this average time should help you in how you scale, pick a load, and strategize for your WOD. It’s meant to help and keep you safe as well as stay within the desired effect of the workout of the day.

“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

“CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Dip and Drive

Strength WOD:

3/3/3/3/3/3/3
Push Press

Checkout WOD:

Tabata AbMat Sit-ups

* Perform max reps of abMat Sit-ups for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

Results

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Old School CFHQ Video: Push Press Issues [wmv] [mov]

Good tips in the video above on the vertical dip of the push press. It shows a good demo on avoiding “muting the hip” causing loss of power of the hip extension in the drive of the press. As some got heavier today that dip and bend of the hip became a bending of the knees and leaning back with a straight hip, leading to failed reps. Focus on a fast, explosive vertical dip and finish with a drive overhead into a locked out position with a tight midline. Squeeze those glutes and squeeze those abs toward your bellybutton. Or when in doubt just squeeze something. Anything.

Watch this. Reminds me of somewhere else. What a cool box.

“Community at CrossFit Relentless” – video [wmv] [mov]