Video and Media – Page 230 – SNORIDGE CROSSFIT

2 Minute Challenge

Complete the following 2 Minute Challenges:

2 Minute Max Effort Box Jumps (24″/20″)
Rest 3 Minutes
2 Minute Max Effort Deadlifts (225#/155#)
Rest 3 Minutes
2 Minute Max Effort Kettlebell Swings (53#/35#)
Rest 3 Minutes
2 Minute Max Effort 10m Crabwalk

Results

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Swings and Deads:

Not too crabby:

We have found a way to add even more space to the box…

Saturday funday! Good class yesterday tackling some max rep outputs for 2 minutes a pop.

Read Dear CrossFit by CrossFit Lisbeth

Notes:

We are SOLD OUT!!!

No spots remain for CF Kids Session 1!

Session 1 will begin on Saturday April 23rd and run every Saturday through May 21st

Includes:

Space is LIMITED! 9 available slots per session (Once they are full the session will be sold out)
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session

"Power Clean Cindy"

Strength WOD:

Power Clean
3/3/3

Checkout WOD:

For Time:

10 Power Cleans (135#/95#)
5 Rounds of Cindy
10 Power Cleans
5 Rounds of Cindy
10 Power Cleans

* 1 Round of “Cindy” =
5 Pull-ups
10 Push-ups
15 Squats

Results

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Heidi Cleans:

Erin ready, set, and … PULL:

That is OUTSTANDING Triple Extension!

Power Clean [wmv][mov]

Read: CrossFit Lisbeth: Layin’ It On the Line

Friday night after the 6pm class we will be judging a bunch of peeps through the CF Games Open WOD 11.4. If you want to come cheer please feel free!

Notes:

CrossFit Kids Session 1 sign-up info will be posted Friday night. Stay tuned!

Events:

On Saturday May 7th from 8:30am to 5pm CrossFit Marysville will be hosting a Throwdown that is open to all. This will benefit the Child United charity and looks to be a really good time. There will be 3 WOD’s that day and prizes will go to the top 3 men and 3 women. Cost is $35 and WOD’s will be posted one week in advance. We plan to attend and help with judging and a few have expressed interest in competing.

See here for Throwdown Details and to register online. All competitors get a really cool shirt!

CrossFit Games Open 11.4

CrossFit Games Open 11.4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat (120#/90#)
10 Muscle-ups

WOD Instructions

* For this WOD scale 3 Pull-ups and 3 Dips per Muscle-Up

Results

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Bar Facing Burpee Action:

WOD Demo with Cherie Chan – video [wmv] [mov]

Who would have thought there would be an AMRAP where you post 0 rounds yet still get your butt kicked? This is the one. Throwing a curveball with a burpee where you face the barbell slows down the movement. Following it up with heavy overhead squats and then muscle-ups soaks up the time.

Today the overhead squats were meant to be heavy. A few asked the good question of “how heavy” today. Our answer? Heavier than you have done before but not so heavy where you are risking injury by performing like you are on “Dancing With The Stars” with the barbell around the gym!

Getting into a proper overhead squat position takes practice and demands strength, balance, flexibility, and coordination. As in all movements in our box, we want you to take the time to focus on technique rather than weight. Master the technique then focus on getting stronger. While it’s true that you get strong by picking heavy sh*t up, you also get injured by picking up heavy sh*t incorrectly. Scaling is always the smart move if your form suffers or your position is incorrect. If you have good movement then push yourself and raise the load, that will make you stronger and able to move faster; translating to an increased fitness level. However if you know the load will sacrifice that form to a point of being reckless, then ask yourself if the “RX” next to your name is more important than the potential to miss a ton of WOD’s while rehabbing something.

Ask your coaches, we will check your form, then your bar and then let you decide if you need to check yourself. Oh and if you’re sandbagging, we will let you know that too. By adding more weight. 😉

Notes:

Congrats to all who PR’d their overhead squats today, as well as to Mark, Nan, Rona, Josh and Pat who were able to complete the WOD today and stay in the running for the Open. Having people stick around to cheer and motivate was huge for all the competitors and makes a big difference to everyone involved.

Please feel free to come and cheer over the next 3 weeks that remain in the Open. We plan to make the last WOD a box event by hosting a BBQ on the final Saturday in April for WOD 11.6!

Read: Eat, drink, pee: Basic life functions we screw up – MSNBC

Justin Overhead Squats:

Push It

For Time:

400m Run
21 Push Press (115#/75#)
400m Run
18 Push Press
400m Run
15 Push Press
400m Run
12 Push Press

Results

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Eric takes in the mountains (Remember knuckles to the sky!):

Rob got his first Muscle-Up today and then knocked out a few more!

Congrats to Rob. That is a seriously big PR! Especially since the Open WOD this week has muscle-ups in it. Just in the nick of time!

Speaking of, here is the WOD for Wednesday (CrossFit Games Open 11.4):

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat (120#/90#)
10 Muscle-ups

WOD Instructions

* For this WOD scale 3 Pull-ups and 3 Dips per Muscle-Up

CrossFit SportsCenter Update: Update on the Open: Week 3.

Typical Week

Read: Mind Over Matters by CrossFit Lisbeth

A few images from this past week that capture CrossFit and the spirit in our box:

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]