Video and Media – Page 228 – SNORIDGE CROSSFIT

Preparing for the 2011 CF Games Open

21-15-9 Reps for time of:

Sumo Deadlift High-Pull (95#/65#)
Overhead Squat (95#/65#)

Results

“Just Pick It Up”:

2011 CrossFit Games Open update:

Judging at the CrossFit Games Open [wmv] [mov]

The 2011 CF Games Open begins March 15th at 5pm PST and runs for 6 weeks. Several of us here at SRCF are competing (and have been training for a few months together), all with individual goals in mind. Together our individual performances will allow us to also compete as a team, with hopes that we can advance either a team or individuals to compete in the Regionals (June 10-12); as well as hoping Pat advances from Sectionals to the CF Games in his age bracket of the Master’s Event. With two weeks left to “go time” many of us are to gearing up for a fun 6 weeks. Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes have two basic options during the Open. Film it on your own with a judge or go to a registered CF Affiliate and be judged. Results will be entered to a website designed to rank everyone by gender and region. Top 60 men, 60 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse.

How will judging during the Open work? See above video. We are opting in as an affiliate. We will judge strictly to the established standards that CrossFit publishes each week for the Games Open WOD. No deviation. Each athlete will have a judge. No-reps and corrections will be clearly communicated for the athlete to correct. Twice a week we will have a specific time for our own athletes who are competing to complete the WOD and be judged for their performance. Coaches included.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

Awesome ALERT:

Get the water cooler tested. Today we saw Josh get muscle-ups and Laura get kipping pull-ups! “Contests” (ask Rona)!

Strictly Speaking

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

5 Strict Pull-ups (Overhand Grip Only)
10 AbMat Sit-ups
15 Air Squats

Results

View this photo
View this photo

Michelle threw a curve-ball today. She raised the bar on the strict pull-ups by making them overhand only. My reaction this afternoon was admittedly poor, mainly because I had a set strategy in my head for doing both under and overhand grip pull-ups in the WOD. After voicing my displeasure, Michelle told me to deal with it because that is what the other classes did. I was still not happy but tough shiitake. The message was clear: Unknown and unknowable, constantly varied, or HTFU (in Army speak). Or in Michelle’s speak: “Seriously? What EVER Tom”. I remembered the rule of “no whining” and got to work. In fact I owe my burpee penalty tomorrow. How did it turn out? It forced me to work on a weaker dead hang pull-up grip and was overall good training. The WOD was more challenging. So officially “Michelle was right and I was wrong”. That is now on record. And Michelle will likely take every opportunity to remind me of this!

Notes:

“Don Hasselbeck: My CrossFit Story“, CrossFit Journal preview video [wmv] [mov]

Matt Hasselbeck’s Dad (former NFL player himself Don) does CrossFit. He is also a Sports Marketing Executive for Reebok that is working with CrossFit as part of the new Reebok/CrossFit 10 year sponsorship deal. It’s interesting to note that several other former NFL players CrossFit. John Welbourn owns CF Balboa and both created and runs the CrossFit Football program (certs and website). Andy Hendel owns CF Charlotte. Lorenzo Neal co-owns a box in CA. Grant Wistrom co-owns one in Missouri.

Announcements:

Welcome to Jason and David who just recently completed Elements training!

We are hosting the CrossFit Gymnastics Trainer’s Course Certification on June 25-26th. Link is on the right hand side of the site along with more info at the registration link. This course is a popular CF cert and well worth it (I took it last year)! Spots will fill quickly so get signed up if you are interested.

Payment update:

We are going to be switching to online software called Mindbody Scheduler to use for payment of dues and other things like Elements, Event sign-ups and CrossFit Kids registration (CF Kids coming in April).
Mindbody is now active on the left hand side of the site.
Please create a profile and input your billing information. You can pay via credit card or EFT via your checking account (so if you pay by check now it’s no different and more convenient).
If you are more tech savvy go ahead and add your autopay schedule for your membership. You can set your start date to match either the 1st or 15th depending on when your dues are due. If not let us know and we can help get you set up.
This will become our preferred method for billing moving forward.

Games Worthy

3 Rounds for time of:

30 Push-ups (Hand Release)
Rope Climb (15’/12′)
21 Overhead Squats (95#/65#)
Rope Climb (15’/12′)

(There is a 12 Minute Cap on WOD #1)

Rest 3 Minutes; then Complete

3 Rounds for time of:

30 Toes-to-Bar
21 Ground-to-Overhead (95#/65#)

(There is a 10 Minute Cap on WOD #2)

Results

View this photo

These two WOD’s are influenced by the Final Individual Event of the 2010 CF Games. We slightly modified them to make up for not having a 15ft. wall to climb over as well as using longer time caps to allow everyone to get more work done.

A few pics from the 2010 Games Final Individual Event last year. Can’t wait to go back again for another “epic-cation”:

“Women Of The 2010 CrossFit Games” – video [wmv] [mov]

Last Chance for the Early Bird Special on CrossFit Games Tickets

"Death by Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees 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

View this photo

Read: “It’s Just Exercise (Part II)” by Melissa Urban of Whole9

Today’s “Great Day Summary” is presented in captions and photos:

The Burpee King Matt who did so many damn burpees it had to be witnessed:

and the Burpee Queen Rona (who is sharing the title with Moe as it was a virtual tie since she did an extra 2 burpees in a previous round when she lost count):

What is virtual shoveling? Well it was in the warm-up today (nice one Mark!) and Hailly provides a demo:

Matt was so on fire tonight he actually worked in trick burpees during the WOD like this “360 Burpee”:

Rona showing off why she crushed this WOD and PR’d today! It was her never quit attitude!

We were visited today by Tom Ashby who is a friend and coach from CrossFit Lakewood, CO. It was awesome to have him come see the box, meet Michelle, Ash and our peeps and all workout together:

Winner, Winner, Chicken Dinner! (Paleo of course)

Coaches vs. “Mary”

Choose between the following AMRAP’s:

“Pistol Whipped”

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Medicine Ball Cleans (20#/14#)
10 Pistols (Alternating)
15 Double-Unders

or “Mary”

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

Results

View this photo
View this photo

Matt showing a proper cool-down after crushing “Mary”:

Quote of the Day: “Paleo is a logical framework applied to modern humans, not a historical reenactment.” Andrew Badenoch

Here is the official winner and runner-up for the 6 week “Stop the Slop Nutrition Challenge”:

(The “Jackie” Performance results were announced yesterday)

Nutrition Challenge Winner is Dustin Rogers
- Dustin finished the Nutrition Challenge with the highest % weight loss overall; with a 6.7% improvement (13 pounds lost)
- Dustin also improved his RX Jackie by 4.7% while simultaneously shrinking to the point that his wife Lindsay called him “Man-orexic”

- Dustin wins:
  - $200 in cash money
  - 1 Month Unlimited Free to SnoRidge aka “The House of Awesome”
  - 1 Year CrossFit Journal Subscription

Nutrition Challenge Runner-up is Jenn Lilly
- Jenn finished the Nutrition Challenge with the second highest % weight loss overall; with a 6.5% improvement (9.7 pounds lost)
- Jenn’s food choices overall were really good and it showed as she is a lean mean fighting machine
- She also improved her Jackie by 22.2%. (I am kind of scared of her now)

- Jenn wins:
  - $50 in cash
  - 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
  - lululemon athletica water bottle

CONGRATS, chest bumps, and caveman high fives to Dustin and Jenn for the top two spots and to everyone who participated in the Nutrition Challenge!

The Nutrition Challenge this year was longer (6 weeks) than our previous one. This was meant to ensure those who stuck with a Paleo diet could see or feel results, make longer lasting nutrition changes, and understand the full effects of both staying “on” and falling “off” the wagon. Several of you did just that. The race for this challenge was very close. We are proud of everyone for starting, trying and sticking with it. If you didn’t finish for whatever reason, don’t be discouraged! Read your Nutrition guides, make a decision to start eating clean and muster that self discipline to truly try it for at least 30 days. It’s never too late to try to be more healthy. If I believed that I still wouldn’t passionately try to convince my parents that things like low fat, soy, whole grains, and other processed garbage is not good for them.

For those who didn’t participate, when you decide you are ready to get more information and insight into nutrition and the paleo diet, ask us about purchasing our complete Whole9/SnoRidge CrossFit Nutrition Guide which lays it all out for you.

Some basic stats:

94 lbs. lost total!
25 people started the “Stop the Slop Challenge”
17 of you finished it and weighed in to seal the deal
Many of you have elected to maintain a Paleo diet after the challenge
11 Men completed it vs. 6 Women (Surprising to me since more women started than men)
10 people lost greater than 5.5 lbs

Notes:

Today’s WOD was a choice between two pistol loving AMRAP’s. Either the CrossFit.com benchmark WOD “Mary” or just a brutal triplet in “Pistol Whipped”, neither is easy. One piece of coaching from me: If you finished the WOD today (or really any day) and need to immediately do an unplanned second WOD, then you likely scaled incorrectly or simply did not push as hard as you could have. Remember that this is all training. Training means working on your weaknesses. Sometimes those weaknesses mean you need to scale to allow yourself to get enough work done to build strength, technique, form, consistency, or work capacity.

Josh inverted while Michelle is locked and loaded:

Read: “It’s Just Exercise (Part I)” by Melissa Urban of Whole9 – Part II coming tomorrow

Got wide feet? Like New Balance? Try these barefoot style shoes for running and CrossFit: NB Minimus Preview

Restful Sunday

Coaches WOD on Saturday:

Read: Rest: A Four Letter Word by CrossFit Lisbeth

Want to know what the CF Games are? Want to get motivated to train? Watch this:

Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]

Hopefully Sean and Jenna are getting a little bit of rest with a newborn. Congrats to Sean, Jenna and Audrey on welcoming Baby Brinkley into the world! The family is home, healthy and happy!

Hang It Up

Strength WOD:

Hang Power Clean
3/3/3/3/3

Checkout WOD:

5 Rounds for Time:

10 Hang Power Clean (95#/65#)
15 Push Ups
100m Run

Results

View this photo

Lucy and Mollie high fiving it mid-WOD:

Speaking of high fives, it was that kind of a day. On top of great classes, PR’s on hang cleans, and 3 people finishing Elements (Welcome to Hailly, Charles and Darawan); tonight Sean and Jenna (and Audrey) welcomed a baby girl into the world! Congrats and welcome to Brinkley! We can’t wait to meet you.

Nan simply being awesome. Demo of the Hang Power Clean:

Notes:

“Jackie” tomorrow and Monday only for the “Stop the Slop” Performance challenge. Get in the box for your re-match.

Attention runners, tri freaks, and endurance nuts! You don’t have to run, swim, and ride from sun-up to sundown every week. There is an alternate approach out there with proven results.

Read two articles: CrossFit Endurance in Triathlete Magazine and CrossFit: A Shortcut to Your Next PR?

Mobility WOD to open up and get ready for some overhead movement:

View From Above

3 Rounds for Time:

1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
* Rest 1 Minute between rounds, clock continues to run

Subs for Rope Climbs:

2 Supine Rope Pull-ups from Floor to Standing back to Floor = 1 Rope Climb
or 6 Dead Hang Pull-ups

Results

View this photo

Supine Supervision:

Who had fun learning to practice rope climbs today? We had fun teaching it to each class. There was some discussion with your trainers tonight on what heights to use for rope climb standards for men’s and women’s RX heights. For now we are going to use the following height scaling:

20′ for men /15′ for women
15′ for men / 12′ for women
10′ Climb for first timers or new climbers (must demo leg lock)

We will tinker with it and see if we change. Like scaling a wall ball height, we choose to use a slightly lower height for women over men.

Attention competitors! Two important items:

First: Below is the 2011 CF Games video update on the Sectionals Open. Not much info but enough to whet our appetites.

Second: This weekend at CF Bellevue there is a local throwdown competition for those interested. Event is hosted by CF Interbay and CF Bellevue on Saturday from 8am to 6pm. Details can be found here. If you are wanting to compete let us know. We won’t be attending as we are concluding our “Stop the Slop” Challenge on Saturday which means the return of “Jackie”…

“Get Ready for the Open!” – video [wmv] [mov]

We have a new view! Upstairs window is in. That means you can watch the action or your coaches can hurl cues at you from above. (No rotten fruit or booing allowed)

Notes:

Guys: If you like “fight shorts” and want a pair with our logo on them (shown below) I am going to order a pair (black color on blank MMA shorts) and have them sent to our screen printer. He will then take the shorts and print “SnoRidge CrossFit” up the side. If you want a pair then please let me know no later than Monday 2/21! Once I know how many people are interested I can coordinate logistics for how to order your pair and have them sent to our graphic/printer guy. Cost is $31 for shorts plus shipping and around $15 for printing and shipping back to us. Post to comments if you want to order.

Fight Shorts:

“Too Weak” ($20) and “250 WOD Club” ($15) T-shirts are in! If you want a “Too Weak” shirt then get one. If you ordered a 250 WOD shirt and earned it please get yours soon. They look sick!

Great Basin Qualifier

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

View this photo
Compare to Previous Results

Heavy deads and handstand push-up fun! For those new to handstand push-ups (HSPU) see the previous post (link above) for a how-to demo of the pike HSPU off a box. The progression is typically moving from the floor pike to the box pike to the bands. From the bands the next move will be to perform HSPU against a wall with one AbMat under your head. Master the current technique you are on and you will be inverted soon enough.

Welcome to Janet and Luanne who finished Elements and hit their first class tonight! Also welcome to Charles, Hailly, Jason, Darawan, and David who all are currently in their Elements sessions. Be sure to introduce yourselves or pay the burpee penalty!

Notes:

Do you have dead hang and kipping pull-ups already? If so are you working on butterfly pull-ups? Here is an interesting way to practice the motion with band assistance.

Chris Spealler from CrossFit Park City on the Butterfly Pull-up Using a Band:

"Pick Your Poison"

3 Rounds for total reps:

You will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.

Like FGB, there is no rest between movements. As soon as the first 3 minutes are over, you move immediately into your next movement. Rest 2 minutes between rounds.

The movements:

Row for Calories
Overhead Squats (95#/65#)
Pull-ups

You will choose which movement you do for what amount of time. The order 3mins, 2mins, and 1min doesn’t change. Post total reps (put the row calories in the reps field) and reps for each of the movements per round.

Results

View this photo
View this photo

Yes Rob and I called and coordinated outfits today:

I really liked this WOD format. Similar to the workout we did recently from the Team Again Faster Challenge I programmed this one to choose three very different movements that each likely have a strength or weakness for everyone. These movements also meant you could get similar numbers across each during that same timeframe. A good example would be comparing three different people who each chose a different order and started with either rowing (Pat), OHS (me), or pull-ups (Rob). Each of us started differently but got similar rep totals per round. Allowing you to strategize which one to go 1st, 2nd, and 3rd makes you think and makes it fun.

Marc had a really good idea recently when asking some general questions around scaling and the desired effect in a given WOD. One of the key points of feedback was that sometimes it’s hard to guess what the desired effect of a given WOD is or what time range or rep range we as your coaches are looking for. This got us talking and we will do our best to start writing on the whiteboard (especially for benchmark’s or Hero WOD’s) what time range we should average for certain types of WOD’s. Not to say you can’t have outliers of very fast or slower times for whatever reason; but a general average may help each of you understand how to scale, what we sub and why, and what load to use.

An easy example is Fran. Slogging through a 15 minute Fran is not the same workout as lightening the load and going hard and fast to be sub 10 minutes. Sub 7 minutes is even better. The effect on your body is significantly different than toughing out 95# thrusters and pull-ups one rep at a time. It’s not wrong to do it that way, but it’s a different workout. If we write an average goal time though it can help with those of you deciding how to attack it and what to expect.

Watch: “Scaling at CrossFit Verve” with Cherie Chan – video [wmv] [mov]

Steph demos how to Overhead Squat

(Note the straight bar path, knees out, weight on heels and safe shoulder position):

Notes:

Stop the Slop Challenge:

It officially ends this Saturday (but we know everyone is going to keep cruising along with their nutrition lifestyle)! For those who cannot make it on Saturday for the WOD and weigh-in we will run Jackie on Friday during normal class and have weigh-in’s/pics.

Looking for cooking ideas? See Paleo Plan Recipes