Video and Media – Page 225 – SNORIDGE CROSSFIT

Adaptation

For time:

100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups

Results

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Cristin and Jeff demo a good walking lunge and kettlebell swing overhead position:

CF Games Open Update: Team Squatch is in 23rd place in our Region and that’s with not all of our best scores entered yet! Let’s hope we climb and stay in the Top 30.

More importantly is everyone was able to complete the WOD as RX’d this week from our team with several rounds! (We are bummed that Lucy is unable to complete WOD 11.3 due to being on an island vacation with no access to a barbell thus will not be able to continue “in the running” for the Open.)

Considering for many that one rep of the men’s 165lb. or women’s 110 lb. clean and jerk is at or over their previous max that alone is a huge PR. The determination, positive thinking and junkyard dog effort was inspiring this week. Today we saw several of our competitors push their fears aside and attack this WOD with confidence and technique. This resulted in new PR’s, lots of rounds, and a belief that you can all put more weight overhead with more practice on either those cleans or jerks!

Also thanks to Petra from lululemon athletica Bellevue Square for coming out and conducting a goal setting seminar for several people tonight. Forming realistic goals that are near, medium and long term will allow you to weave them together while working towards a career, health and personal/family life balance. Having specific, measurable, achievable, results oriented, and time dependent goals are required to making sure your journey has an end point; and is not just a drive down a wandering road. We hope you all got something out of it and would love to see you share your health goals in the box with us. We are here to help you achieve them.

Pics of some of our athletes who tackled the CF Games Open WOD 11.3 today:

Quote of the Day: “The greatest adaptation in CrossFit is between the ears.” ~ Coach Greg Glassman

One athlete who best portrays and explains how he has adapted between the ears from CrossFit is Chris Spealler. The 3rd place 2010 CF Games finisher and winner of the Spirit of the Games Award sat down for a video interview with SicFit about his experiences in the past few Games and how he has changed his mental approach to believe in his ability, not define himself through his numbers or performances, and be content with his effort and desire to better himself both mentally, physically, and spiritually. Videos below.

Excerpt below from The Fire Inside by Web Smith on the CrossFit Journal

“The Spealler interview, he takes us through the reflection and perspectives that helped him finally achieve his podium finish in 2010. What you will see is an athlete with laser focus and unparalleled humility. A Christian from an early age, Spealler discusses how this past year he was finally able to be at peace with his ability. At the CrossFit-USAW Open, I was able to closely observe his pre-competitive ritual, and that inner peace was apparent. There was no adrenaline boost or an outward showing of emotion. Rather, he glanced at his wife and newborn, smiled and carried on. Consistently, they were reminders of his peace. And just as consistently, Spealler got the weight overhead.”

Chris Spealler Interview with SicFit:

"Nicole"

As Many Rounds As Possible in 20 Minutes:
400m Run
Max Rep Pull-ups

Run first then perform max rep pull-ups. Touching the ground or contact with a box (if performing assisted pull-ups) terminates the round and starts the next run.

Results

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Laura takes a sunset spin:

Quote of the Day #1: “What kind of penalty is this?” ~ Cristin unhappy after running a 400m lap during “Nicole”

Quote of the Day #2: “You are going to have to over do it once in awhile. You WILL meet the honey badger. He WILL destroy you if you don’t have a plan.” ~ Kelly Starrett

“Nicole” is a benchmark WOD that crushes the forearms and makes it feel like you are running with two tree trunks tied to your shoulders. As your grip fails and the mind keeps racing the clock, you wonder how you are possibly going to get the next round of pull-ups without falling off the bar. The run is truly a penalty as it either sucks away time or forces you to run so fast that the heart is beating out of your chest as you come back to the bar. Do you practice your math skills while you run the 400m, constantly trying to pick what to target each round to get to your goal? What pull-up strategy do you use in this one? Do you hang on for dear life and eke out rep after rep? Or once you get to fatigue do you choose to drop and run fast? Whatever method you chose today, remember it and next time try the opposite.

CF Games Open Update:

Friday night at 5pm and 7pm and Saturday at 11am we will have judges available for the Open 11.3 WOD. Plan accordingly for a time to crush this WOD for the first time or want another go at it!

Prep for the Open with these Mobility WOD’s:

“Khalipa’s History with the Heavy Squat Clean Thruster” with Open Workout 11.3 – video [wmv] [mov] [HD mov – Download Only]

CrossFit Games Open WOD 11.3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
Jerk, Push or Split (165#/110#)

Results

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Movement Standards for the WOD:

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

WOD Demo with Pat Sherwood and Heather Bergeron – video [wmv] [mov]

For the CF Games Open this WOD is heavy. It’s technical in it’s strictest form. At the same time it’s also not completely unforgiving. By allowing each rep of the clean or the jerk to count, this allows people to get at least one rep done and stay in the competition. It also allows for some alternatives like a power clean to front squat, thruster, or split jerk. If this is anyone’s close to 1RM in any of the movements, then it becomes a 5 minute strength WOD to establish that one rep and stay in the game, if it isn’t then it’s go like Hell and keep the rounds piling up.

Jill and Laura locked out:

Rob, Moe and Matt celebrating the completion of another Open WOD:

Notes:

Modifying and scaling is all part of CrossFit. Besides just lowering the load or limiting a movement due to strength or skill limitations, there are other purposes for which scaling or modifying a movement is called for. One example is a limitation from a physical injury. Part of what we do is modify workouts for any athlete in need. Don is one example; recently having had a plate from a long ago injury removed from his wrist his WOD’s are modified until he is fully healed.

Don and the one handed suitcase deadlift:

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts

* Post Load and Time (Use a DL that is heavy with good form)

Results

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Rob hitting a round solo:

Previous Results

Deadlifts looked great today. For the late classes I got to see and coach the form and warm-ups were right on point and people were approaching this WOD with the right loads to ensure a good deadlift. Feedback was overwhelmingly positive about the 10 minutes to warm-up your dead and “pick your load” and go format. Congrats to Matt who PR’d his deadlift during the deadlift warm-up portion at 305#! That’s over 2x his bodyweight!

Amy and Laura demo a solid “Set” and “Finish” position of a deadlift:

Tomorrow’s WOD is the CrossFit Games Open 11.3. If you are interested in learning about the WOD and movements there is an instruction video at the link as well as explanation of the WOD. For those in the Open Competition and going tomorrow we wish you the best of luck and will be here to help judge, strategize and attack it. For Lucy and Pat who are on vacation and performing this workout abroad this week go forth and kick ass and take names!

Video “ESPN” style of the CF Games Open: Update on the Open: Week 2.

Notes:

Welcome to Michelle D., Nate, Ely and Justin who all started Elements with us!

Goal Setting with lululemon athletica at our box!

Who: lululemon athletica
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
When: April 8th, Friday 7-8pm
Where: Here at the box
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
RSVP: Post to comments or sign up in the box on the whiteboard

Birthday Bonanza

3 Rounds for Time:
32 Wallball (20#/14#)
35 Double-Unders
32 Pull-ups

Results

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Happy birthday to both Natalie and Josh H.! Today was their joint birthday WOD and it was a tough one (as birthday WOD’s usually are). The rep numbers tonight represented their ages. Josh completed the Open WOD tonight but does intend to make this one up soon.

Natalie moving so fast the camera couldn’t keep up:

Tonight several also completed WOD 11.2. Thanks to all for the support and great effort across the board from everyone who did it whether you were competing or not. Good luck to all of you who are going tomorrow as well. “Judges Ready! Athletes Ready!”

(Open WOD Pics will be sorted and posted this weekend)

2010 CrossFit Games Men Champ Graham Holmberg by Reebok – video [wmv] [mov]

Row, Rest, Recover

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Both WOD’s had the same mysterious effect:

Happy Birthdays to Jorge, Natalie and Josh H. this week! Jorge counted today as his birthday WOD since he loves rowing so much and I forgot to take his picture rowing tonight. Tomorrow’s WOD will be a birthday WOD combo for Natalie and Josh. If your birthday is coming up let us know and we will program a birthday torture…um…workout present!

Phoenix area affiliates compete together in Workout 11.1 of the Reebok CrossFit Open – video [wmv] [mov]

Check the Leaderboard for results on the CrossFit Games Open (Select Northwest Region to filter to our region)

The Overhead Sit-up:

Anchor your feet under dumbbells
Start on your back with a bumper plate at arm’s length extended directly over the eyes
Complete a sit-up with the plate directly overhead
Complete the sit-up with the “head through” similar to a press
Return to the start position

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift (155#/100#)
12 Push-ups – Hand Release
15 Box jumps (24″/20″)

Lucy Pushes:

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Results

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Quote of the Day: “Michelle, now show me some saggy ones.” ~ Tom asking for bad push-up examples for the WOD Demo

Holy Hand Release Batman! Today’s Open WOD looks like a gasser. Having not done it yet but witnessing several people go through it I think I have a pretty good idea for how tiring this one is. Movement looked great across the board and the energy in the box this evening was awesome. Having the WOD each Wednesday be the Open WOD has been fun and inclusive for the entire box and something we all end up being able to relate to and compare notes. That is one of the by-products of the Open that has been great so far. It’s a community strengthening workout that has brought people in to cheer, support, and share in the experience beyond just sweating it out. For those competing it’s invaluable to have your friends nearby yelling and cheering for you to keep moving, keep picking it up, or just push harder. That energy fuels extra reps for a CrossFit competition in which every rep and second counts.

Mobility WOD: Episode 207/365: Better Hip Positioning For Better Pulling (Deadlift)

Special thanks to Matt for taking some awesome pictures today!

What's a Thruster?

Strength WOD:

Thruster
3/3/3/3/3

Checkout WOD:

21, 15, 9 reps of each for time of:

Thrusters (95#/65#)
Ring Dips

Results

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Steph locked out:

Thruster = Front Squat + Push Press

For those unaware this is another “gentle” reminder. NO GUM ON THE FLOOR! More gum was found today thus burpee warm-ups for class will commence. No warm-up = no WOD. Whoever the culprits are that seem to think that during a workout it is okay to: spit out your gum, put it on the floor, or put it in a wrapper on the floor know that this is a NO GO. It’s disgusting and has the potential to get on people’s shoes, our equipment or ruin our mats. Take the 10 seconds to go throw it away (in any of our 3 trash cans). Log it in your book or on beyondthewhiteboard.com that you wasted however long to properly dispose of it if you need to. Just know that is is a complete lack of respect to Michelle and I and it is unacceptable.

Notes:

Tomorrow’s WOD will be the CrossFit Games Open 11.2 Workout. See the link for more details and an instruction video.

CrossFit’s take on SportsCenter:

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site

Sch-wing!

21-18-15-12-9-6-3 Reps of each for time:

Kettlebell Swing (53#/35#)
Pull-ups

Results

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Silhouette Swings and Pull-up:

Forearm and grip destruction was in full speed today. Combining kettlebells and pull-ups gets a little nasty. Especially if your pull-ups are as fast as your kettlebells.

Kettlebell Swing demo from CrossFit.com (Old School) – video [wmv] [mov]

Concept 2 Rower Damper Settings – video [wmv] [mov]

Notes:

We will be starting CrossFit Kids in mid-April. This is a “GO”!

Details will be published soon but this will be a 6 week session that you can purchase for your little CrossFitter. The ages will be between 5 and 8 years old. Each session will have 9 open kid slots and they will be first come first serve when we put it on Mindbody Online for booking/sign-up. CF Kids class will be on Saturdays at during the adult class. Older kids program (9-12 yrs.) is not yet ready but we will let you know as we get closer. Stay tuned for more details!

Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Results

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Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds: