Video and Media – Page 216 – SNORIDGE CROSSFIT

Heavy Overhead

Strength WOD:

5/5/4/3/2/1/1/1
Overhead Squat

Checkout WOD:

Partner up and complete 3 Rounds for time of:

250m Row
Max Reps Ring Push-ups
* One partner rows 250m while the other completes ring push-ups, then swap. Score reps per round.

Results

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Caryn hits a new 1 Rep Max:

OHS Coaching Tip:

A properly executed Rack Jerk is a skill that is REQUIRED to achieve a true max overhead squat load (learn how to take the bar out of a rack and get it overhead safely)
Proper shoulder position is vital in the overhead squat, maintain the armpits forward with an “active” shoulder
To help ensure that position, focus on knuckles to the sky and “pull” the bar apart in your hands
Keep a tight core with tight abs and spinal erectors, holding your breath during the descent of the squat
Hips go back and knees stay out as you squat
Don’t rush out of the bottom or “hole”
Drive up from the bottom of the squat by pushing through your heels and powering up through your lumbar region/hips (or your lower back/butt)
Stand all the way up and fully open your hips before lowering the bar

Jan driving up out of the hole with good overhead and shoulder positioning:

The Med Ball Progression with Erik Preston and Dave Lipson – video [wmv] [mov]

Happy Birthday Mark!

5 Rounds for time of:

11 Power Cleans (155#/105#)
12 Burpees

Results

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Mark N. powering through his Birthday WOD:

Happy birthday Mark! One thing you wanted and one thing you didn’t. Glad you love burpees so much. 😉 This turned out to be a good gasser and heavy bunch of power cleans.

Highlights from the CrossFit UFC Fan Expo, Mens Competition – video [wmv] [mov] Womens Competition – video [wmv] [mov]

Turkey Day is coming! Nutrition help for a Happy Whole9 Thanksgiving by Whole9

Happy Birthday Coach Rona!

4 Rounds for Time:

200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders

* Sub 8 pull-ups per 1 rope climb to scale (mustache pull-ups are RX+)

Results

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Happy belated Coach Rona! Contests (congrats) on a big PR one year later! (Next year you will have to do the men’s climbs and DL weight)

Tomorrow is Veterans Day. Schedule is the same as every Friday. We will be running a Hero WOD in honor of our Veterans. On Saturday we will have one Saturday class at 0930 with Coach Michelle.

Front Squat and Rope Climb WOD Demo with Chris Spealler – video [wmv] [mov]

"Karen"

For time:

150 Wall Balls (20# to 10′ target/14# to 9′ target)

Results

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Quote of the Day: “Begin at the beginning and go on till you come to the end; then stop.” — Lewis Carroll

Yay Wallballs!

The return of “Karen”. We haven’t done this in over a year. It was time to bring it back and for many it was a first time as well. This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD!

While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout. At one time or another we all get caught up in how intimidating a WOD can be. I know I do. However letting it get to your head to the point that you either a) talk yourself into performing poorly or b) avoid the WOD and skip it altogether will result in sub-par training, less than ideal effort, a potential for injury, or a missed opportunity. Instead try to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the suck.

Today was cool to see so many people give each other strategy, tips, encouragement, and face something head on that many dread. After it was done the feeling of accomplishment more than made up for the burning legs, raspy cough and dead arms. Congrats to everyone, you are one benchmark down and 150 wall balls fitter!

The Most Clutch Athlete in CrossFit by CrossFit Games

Power Hour

Strength WOD:

1/1/1/1/1/1/1
Power Clean (Find your 1RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-up (Hand Release)

Results

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Quote of the Day: “The reason the clean is so critical to sports performance training is that it is a scalable way to develop power.” ~ Mark Rippetoe

From “The Power Clean” by Mark Rippetoe: CrossFit Journal

“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”

Power Clean: Exercise Demo Video – Catalyst Athletics

Good Morning!

Row, Squat and Run

3 Rounds for time:

Row 500m
21 Back Squats (95#/65#)
Run 400m

Results

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James racked and ready:

Contests (Congrats) to Amy N. and Caryn for their first dead hang pull-ups today (during the warm-up)! Next time ring the PR bell! Today’s WOD was a late adjustment to incorporate some light back squats. The goal of this weight was to discourage you from dropping that bar and getting through each round with only one clean off the floor.

Don demonstrating good back squat depth:

Movember is back again and has started. During the month of November men grow moustaches in support of the fight against prostate cancer. Several men in the box will be joining the “mo bros” for the second year and if you missed out last year all are welcome. At the end of the month Rob asked that we hold a “Mo WOD” for everyone that will feature “manly” movements (think man makers and hard work).

Here are the rules. I am now down Day one. Evil Tom is coming back. In spirit of the rules I was clean shaven on day one, and will grow a Fu Manchu or more likely the Horseshoe (aka Hulk Hogan) moustache. I also will try to raise some money to fight prostate cancer. My dad beat it, and now is battling two other types of cancer. Cancer sucks.

Mark on his way to a PR deadlift 505# on the fat bar today:

Notes:

Most people who make it to the Games were relatively fit and athletic before they found CrossFit. Many have a background in some aspect of CF (gymnastics, endurance, weightlifting) or even competed at an elite level in college, semi-pro, or pro level sports. One rare woman who made it this past year was a new mom who had just found CrossFit as a way to shed some pounds. A year and a half and 75 of those pounds later… Sam Petersen’s Determined Ascent by CrossFit Games

“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

"Boxed In"

As Many Rounds As Possible in 15 Minutes of:

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

Results

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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]