Video and Media – Page 217 – SNORIDGE CROSSFIT

Clean and Jerk plus Cindy

Strength WOD:

3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load

Checkout WOD:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Nan and Clean and Jerk + Cindy:

Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!

Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.

Heather Bergeron on today’s WOD – video [wmv] [mov]

Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):

Row and Throw

4 Rounds of 3 Minutes each round for Max Reps:

500m Row
Max Reps Wall Balls (20#/14#)

* Rest 3 minutes between rounds

Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.

Results

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Row:

Throw:

and Rest:

Events:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.

Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

"Brenton"

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./15lb.) Vest Optional

Checkout WOD:

2 Minute L-Sit Hold Challenge

(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)

Results

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“Brenton” with and without vests:

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

Hold Up

Clock Watching:

Yesterday as part of the warm-up was some very basic skill work on holding the chest-to-ring, chest-to-bar, chin over pull-up, and bar hang positions. Want to have stronger pull-ups or muscle-ups? Do these.

“That You’re Here” by CrossFit Lisbeth:

“People don’t see that you’re last. People see that you’re here.”

Somebody else said that. Someone I don’t even know. And boy did they nail it.

Who gives a flying f*** where or when you finish in the WOD?

Not me. Not most of the people in your class. We only care that you’re suffering with us. Misery doesn’t just love company in CrossFit. Good CrossFit demands misery AND company. (LOL Now I’ve gone and scared all the newbies. Hey, come back — I was kidding! Well, sort of . . .)

And your coach? He or she only cares that you give your best, that you tried your hardest, that you’re performing to the best of your abilities. Sounds corny and sappy and stupid, but it’s true.

Some folks remark that we’re the only sport where folks cheer as much for the last place finisher as the first place finisher. Maybe we are, maybe we aren’t. We don’t care. We only care that you’re here.

"Partner Filthy Fifty"

Main Class:

“Partner Filthy Fifty” – In teams of 2 complete for time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

* One person works at a time. Divide the reps as desired.

Advanced RX Class:

“Beast 12” for time:

25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)

Results

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Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne

Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.

Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

Notes:

For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”

Up Front

Strength WOD:

2/2/2/2/2
Front Squat (Find your 2RM “Rep Max”)

Checkout WOD:

AMRAP in 10 Minutes of:

25 Double-Unders
5 Handstand Push-ups

Results

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Front Squat points of performance (demo by Amy N.):

Feet slightly wider than hips / shoulder width
Toes angled out 30 degrees
Hips back and squat below parallel or top of knee (Go deep!)
Squat with knees out. Always.
Chest Up
Barbell on front of shoulders/clavicle
Tight Lats (Squeeze your “wings”)
Elbows up and pointing forward
Loose fingers to allow wrists to bend
Neutral head (Look forward)
Don’t sit! DRIVE UP!

Normal Saturday class times. Group warm-up and team WOD for the Main Class (0930), then CF Kids (0945) and Advanced RX Class (1045).

Front Squat 5×2 WOD Demo with Miranda Oldroyd and Pat Sherwood – video [wmv] [mov]

Handstand Push-up Scaling with Heidi and Caryn (Gotta love Heidi’s inverted smile):

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.