Video and Media – Page 217 – SNORIDGE CROSSFIT

"Cindy"

As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Results

Cindy is an old school CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are toast. Props to those who PR’d as we haven’t done this since last year. We have done other versions with power cleans, strict pull-ups, chest-to-bar pull-ups and more but this true version is purely a good bodyweight milestone. Don’t worry it will be back and next time it won’t be so long.

The Games Update: Four Days Out – video [wmv] [mov]

A little improv with a homemade GHD:

"2 Minute Max" and "Dead Run"

From Friday:

For Time:
21 Deadlift (225#/155#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run

Results

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From Saturday:

2 Minutes of Max Reps of each of the following exercises:

Box Jumps (24″/20″)
Push Press (75#/55#)
Double-Unders
AbMat Sit-ups
Air Squats

* Rest 1 Minute between exercises
** Partner up and count reps

Results

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Seeing Double?

We have started epic-ation! WOD results will be updated when we return. Enjoy the sun and we will see you for a few good WOD’s on this week before we close for the CrossFit Games next Thursday through Monday (7/28 – 8/1).

2011 CrossFit Games – Are you Ready?

“Ben Hollingshaus is Ready” – video [wmv] [mov]

“Lindsey Smith is Ready” – video [wmv] [mov]

“Dan Bailey is Ready” – video [wmv] [mov]

“Our Sport” from the South Central Regional – video [wmv] [mov]

"DT"

5 Rounds for time:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

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Jana’s 2 years with SRCF was tonight. Congrats!

“DT“

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

“Iceland” Annie Thorisdottir (Women’s 2nd Place Overall: 2010 CF Games) completes “DT” in 4:49 RX’d [wmv] [mov]

This married couple both qualified for the CF Games as individuals. “All Over The Map: The Chans” by Again Faster Equipment – video [wmv] [mov]

"Death by Thruster"

With a continuously running clock perform 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Quote of the day: “Just so you know double-unders give me tourette’s.” ~ Lindsay

Milestones. PR’s. Accomplishments. Firsts. These are all things which motivate us. When they happen you are stoked, pumped or sometimes moved to tears. Tonight both Michelle and I got to see a little fist pump and some tears with two milestones after the 7pm class. First off after a little instruction from Michelle we watched Shannon get her first ever double-under which then turned into several more. Then Lindsay quietly snuck over to the pull-up bar and completed her first dead hang pull-up. Times two.

Watching each of them smack the PR bell brought us a large amount of satisfaction. That sort of thing is what makes owning an affiliate good stuff. High fives to you both. Ninja training continues tomorrow.

2011 CrossFit Games: “Jason Khalipa is Ready” – video [wmv] [mov] [HD mov]

Video: Applying Hollow Body Cues to Your Deadlift – CrossFit Gymnastics

A little on the lighter side:

We also practiced “Freestyle” tonight. Remember if the coach yells it you dance!

Looking at this pic of Mark I truly have no words. Do you?

Chipper Monday

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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Amy chips away at her pull-ups:

Get signed up for Fight Gone Bad 6 on September 17. We are hosting again this year!

Alongside CrossFit Affiliates worldwide, for the past two years we have organized, led, and hosted Fight Gone Bad at SnoRidge CrossFit to raise money for worthy causes, sweat together, and build community (see FGB 4 and FGB 5). Our goal each year is to make the WOD count for more than just a tough workout for one day by bringing all of our great people together with our CF friends in our area and bond over hard work and purpose. As a former military service member I am fond of helping our veterans and heroes who have sacrificed so much for all of us in this great country and what better way to do it than through using our passion of CrossFit for a good cause.

This year we proudly host this event again and will invite a few of our close friends who own local CrossFit gyms to our box to share in the event. Along with all of your coaches I will participate and give my best in this workout to get as many reps as possible in honor of those who serve. The primary charity this year is the Special Operations Warrior Foundation which benefits the families of fallen operators and wounded warriors who are truly out front leading the real “Fight”.

Register for FGB 6 and then join our SnoRidge CF Team! Start your fundraising now. You will need to raise a minimal amount of funds ($30) to participate with us this year (this applies to all SRCF members and coaches). If you raise $150 you will qualify for one of the sick official FGB T-Shirts (steel grey, american Apparel T’s and tanks).

3-2-1 Fight!

Notes and Events:

“Rich Froning on Pressure and King Kong” CrossFit Games

This week CrossFit Seattle is moving into a bigger space and has a week of very cool events lined up that are free and open to all. Check out the events and if you are interested go drop in. Check out this Saturday especially for a bunch of awesome coaching clinics (Six 30 Minute clinics)!

Sunday at Sumner CrossFit will be a Whole9 Nutrition Workshop from 9am-5pm. Amanda, Lorraine, and Shannon from our box are attending. Click here for more details.

Team Effort

Main Class – In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time

Score is Total Reps of Overhead Squats

Advanced RX Class:

AMRAP (As Many Rounds As Possible) in 5 Minutes:

3 Deadlift (275#/185#)
7 Push Press (115#/75#)

Rest 2 Minutes, then complete:

100 Double-Unders for time

Results

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When Don started CrossFit over a year ago he said one of his main goals was to be a better basketball player and that when he dunked a basketball he was gonna quit. Well not only is he an awesome CrossFitter and better basketball player a year plus later, he just dunked a basketball last week! CrossFit works! Lucky for us he isn’t quitting.

Don deadlifts and looks yoked:

Today there was a new rule for CrossFit Kids…”Freestyle!” When a coach yells “freestyle” the kids stop the WOD and start dancing. However they want to dance until the coach yells “WOD”. Then it’s back to the workout. Either way it’s still playtime. We are also extending this rule to the adult WOD’s so be prepared…

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

“Cooking With Nick Massie: Kalua Pork“, CrossFit Journal preview video [wmv] [mov]

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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Nate Powers Up:

Your way, just like Burger King! Today you got to do some self programming. Mix it up, pick the rep scheme you can manage and see it if works. It’s different when you don’t have it spelled out and have to apply some strategy to it.

Why are your feet so important? The jumping position and landing position is critical in lifting. Setting up properly and moving into a landing position that allows for solid technique. Stance. Grip. Position.

Watch: “The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CF Games: “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]

Steph claps it up:

"Morrison"

50-40-30-20-10 Rep rounds for time:

Wall Balls (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)

Results

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“Morrison“

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Amazing effort from everyone today in a hero WOD that paid tribute to a fallen American soldier. Although most of you have heard this before I wanted to reinforce it here. One of our regular box rules is no whining. If you do then you earn your 15 burpees. All of us do it at some point. Coaches included. Fess up and knock them out if and when you ever do. It’s excusable and sometimes humorous.

One big rule that we 100% enforce and take very seriously however is that we never whine during a Hero WOD. These workouts are special in their meaning and symbolism. It’s a physical tribute that each of us chooses to undertake when we show up for the WOD. We walk through the door on that day to not only get our butts kicked but to also workout in memory of that fallen soldier, sailor, airmen, marine, firefighter or law enforcement person who happened to be a CrossFitter. It has zero to do with politics or beliefs about war or other unimportant things. It has everything to do with honoring those who have died while serving our country and communities and protecting our liberties and way of life. On this day for this workout we care much less about the clock and more about pushing or soldiering through. When it gets tough just remember that sacrifice and keep moving or pick that weight back up.

I love that our box takes Hero WOD’s 100% seriously and for that I am grateful. You all rock.

Notes:

Fight Gone Bad 6 in support of Special Operations Warrior Foundation – video [wmv] [mov]

Quote of the Day: “Perfect practice makes perfect.” ~ Coach Mike Burgener

Note the form and position of these athletes below.

Perfect practice:

CrossFit Love Note

Strength WOD:

Press
5/5/5/5/5

Checkout WOD:

10 Rounds for time:

100m Run
15 AbMat Sit-ups

Results

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Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?”
~ John Wooden

Lindsay posted this note below to Coach Mark today. Gotta love it.

“A deadlift love note: Dear Mark, a month ago I was just a girl, standing in front of a boy, asking him to stare at my butt as I struggled to complete a single, hateful deadlift. With your expert (and tasteful) coaching, I was able to correct my form and improve my performance. As of tonight, I have a 3RM that I’m proud of (183#), and a 1RM that down-right shocked me (193#). In short – thank you for being critical, and you rock!

Love, Lindsay”

The example above is of a coach who not only cares but can see that “Diamond in the Rough”. (by CrossFit Lisbeth)

CrossFit Games Stats of The Games Athletes

Amy presses and the guys sprint:

"Death by Pull-up"

Strength WOD:

15 Minutes to find your Deadlift 3RM (3 Rep Max)

Checkout WOD immediately after: “Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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In the WOD, load less, move faster = create more power. Know when to scale courtesy of Rainier CrossFit and Again Faster.

Quote of the day: “The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.” ~ Jon Gilson, Again Faster Equipment

Amanda PR’s and brings more cowbell. Lots of PR’s today!

Welcome to Eric, Scott, Richard, Richard (of course there are now two!), Corinna, Tricia, and Jennifer who all recently completed Elements!

CrossFit Games:

As we head into the final weeks before the Games some of the athletes who are competing are getting profiled by Again Faster. Today’s profile covers half of the Regional Athletes from the Northwest and is a pretty cool interview.

“All Over The Map: Brost, Stoneberg and Disch” by Again Faster Equipment– video [wmv] [mov]