Video and Media – Page 232 – SNORIDGE CROSSFIT

Row, Run, Jump

For Time:

1000m Row
1 Mile Run
50 Double-Unders

Results

From the book “Chuck Norris Cannot Be Stopped”:

“When Arnold says the line “I’ll be back” in the first Terminator movie, it is implied that he is going to ask Chuck Norris for help.”

Tomorrow is the “12 Days of Christmas WOD”!

Wear something red and green, a bad Christmas sweater, or a santa hat, or bring your festivus pole. We will sing a carol, spread the yuletide cheer then start at 10am and send the first wave as soon as 8 are ready. If you can make 10:45am as well feel free to show up, begin warming up, and get ready for the next wave.

Also did you know every time a kettlebell swings an angel earns it’s wings?

Notes:

CrossFit vs. Zumba:

"Swing My Bell"

For Time:

20 Back Squats (225#/155#)
40 Toes-to-Bar
60 Kettlebell Swings (70# or 2 pood / 53# or 1.5 pood)

Results

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What’s the theme this week? Hitting the target. Whether it’s “to elbows” or “to bar”, we have focused on a few movements requiring that you hit the target. Today is Toes-to bar. Count the reps that hit the bar. If you counted them and didn’t hit the target? Shame on you. Go to your room and do 100 burpees. No macadamia nuts for you.

From the CrossFit Archives 100707:

Chris Spealler demo of today’s WOD [wmv] [mov]

Mobility WOD by K-Star:

Pain in the knees? Tight behind the knees? Watch, learn and then mobilize. This site is a treasure trove of answers for aches, pains, and issues that have pretty simple fixes. #1 fix? Stop rushing out of the box after the WOD without stretching!

“A Friend Calls With Knee-ities Below the Patella” Episode 107 video

Notes:

Christmas Eve “12 WOD’s of Christmas” at 10am. Sign up on the whiteboard so we can get an idea of how many. We will run waves if it’s a crowd.

Dead Pull

As Many Rounds As Possible (AMRAP) in 15 Minutes of:

5 Deadlifts (225#/155#)
7 Chest-to-Bar Pull-ups
20 Double-Unders

Results

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WOD Demo:

When completing a chest-to-bar pull-up it is necessary to make contact with the chest in which the “target” should be to contact the middle of the chest or below to the bar. To complete this range of motion pull harder with the arms and lats while heaving your chest forward. Leaning the torso back while keeping the feet together will help. As the arms tire consider varying your grip.

Take 2 minutes. Watch this short preview video on Marissa Lelogeais on the CrossFit Journal (which is well worth the measly $25 a year to subscribe). She is a CrossFitter. She also happens to have cerebral palsy and is partially blind. If she can do it, then anyone can do it. Kinda makes any excuse a lame excuse, huh?

“Marissa’s Story” by Again Faster Equipment on the CrossFit Journal [wmv] [mov]

Schedule this week:

12/23: No 6:30am classes on Thursday. All other classes are normal schedule Monday through Thursday.
12/24: On Christmas Eve we will have one WOD in the morning at 10am.
12/25: Closed on Christmas Day. Santa for time.

"Happy Birthday Jeremy!"

3 Rounds for Time:

31 Box Jumps (24″/20″)
12 Power Snatches (115#/75#)
20 Knees-to-Elbows
100′ Overhead Dumbbell Walking Lunges (40#/25# – 50′ per arm)

Results

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What is the birthday boy doing on the laptop?

Read “Heels On the Box or Bust” by Lisbeth Darsh of CrossFit Watertown

When some of your coaches made this WOD over the weekend we threw out a few different combos. This is what “stuck”. Prior to all us doing this WOD we had a very short discussion about knees-to-elbows. All of us violently agreed that there is a reason they are called knees…to…ELBOWS. Otherwise they would be called Knees to triceps, or knees to chest, and so on. Like a “Chest-to-Bar Pull-up” we all reasoned that the contact with said body part was crucial to why the name was chosen and that would constitute the full range of motion. I know we previously have said slightly above and slightly below the elbow was a good rep. That is the old SRCF standard. Today we raised the standard.

Why raise it? Well, why not? One of the aspects of fitness is accuracy. Whether it’s hitting the line (or eventually target) in wall balls, getting our chin over the bar, or ensuring our feet land in the right position of a clean or snatch it’s important to be accurate. Practicing this in as many movements as possible is vital to getting fitter, faster, and just less sloppy. The key is practice. If you miss a rep, then do it again. It’s that easy. Don’t beat yourself up. Don’t cheat yourself, and don’t hang your head. You get tired. We get that. Take a second, tighten up that shot group; then pull those knees all the way up to those elbows next time.

“Knees-to-Elbows” and their variation movements from CrossFit.com [wmv] [mov]

Congrats to Brad and Jim aka “Old Man Jim” who completed Elements tonight!

"Nasty Girls"

“Hanging Around”

For Time:

3 Rounds for Time:
50 Air Squats
10 Hang Power Cleans (115#/75#)
15 Pull-ups

“Nasty Girls”

For Time:

3 Rounds for Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)

Results

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The guys tackle “Nasty Girls”:

I read a post today by our very own Rob who writes on his blog CrossFit Dad. The post I read spoke of the aspect of preparing for, practicing, and facing your weaknesses in the box. In Rob’s case it is the overhead squat. He dreads them. He knew they would be part of the WOD one specific weekend yet still came in early, practiced, scaled, warmed up properly, and focused on doing them right. The outcome? Achievement unlocked. Overhead Squat technique learned. Read it, reflect on it, and chart out your approach to a weakness you may have in CrossFit.

Read: “Sectionals Training Week 2” by CrossFit Dad (Rob)

We can’t do Nasty Girls without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, no editing, and epic performances. This video is one I remember seeing early in my first encounter with CrossFit and thinking “cool, I wanna be like these girls”, who were the original trio of female firebreathers: Nicole Carroll, Eva T, and Annie Sakamoto.

The most memorable parts are that 3 women are doing muscle-ups (which wasn’t all that common several years ago) and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. Inspiring.

Video: Nasty Girls – [wmv] [mov]

Clean Up

For Time:

25 Pull-ups
15 Power Clean (135#/95#)
200m Run
20 Pull-ups
10 Power Clean
400m Run
10 Pull-ups
5 Power Clean
800m Run

Results

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Quote of the Day that Jenna found:

“Check your ego at the door, somewhere in the world a high school kid is warming up with your PR.”

Hypothetical Question: If we had a 6pm Friday class would you honestly come to it? Post answer to comments.

Coaching Tip: The Power Clean Finish Position with Amanda and Jana

Keep the elbows high and parallel to the ground for the ideal “rack” or “finish” position
Fingers are loose to allow the elbows up
Bar should rest above the chest and on the shoulders, chest is upright
Feet are in the landing position ideally beneath the hips

Pat and Mark completed the 2nd WOD in the latest 3 WOD Again Faster “Beat the Team to Win” series. This WOD was pretty tough and they both came away with killer times using different strategies (Pat 8:00 and Mark 7:55).

For time:

200 Double Unders
9000#/7000# of Deadlifts
75 Barbell Thrusters (45#)

* Weight on deadlift bar will determine # of reps. If weight isn’t an even multiple of the 9000#/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you’ll complete 49 reps.
* Reps can be partitioned as the athlete wishes.
* Once workout begins, deadlift weight must remain the same.

"Last Ascent"

Strength WOD:

Establish a 3RM Back Squat in 15 minutes (Partner up on a rack)

Checkout:

“Last Ascent”

5-10-15 Reps Each For Time:

Back Squats (225#/155#)
Box Jumps (24″/20″)

Results

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Moe Racked and Ready:

CF Santa Cruz Member celebrates his 50th birthday with a WOD of weighted pull-ups and hip extensions. [wmv] [mov]

Two things to note in here:

1) Back, Hip, and Hip-Back Extensions demo

2) Note the attention to getting a legit pull-up no matter how many he fails to get his chin over the bar. He simply won’t count slop. The lesson? Don’t count the garbage. Do it right or don’t do it! I love his determination.

Notes:

Reebok and CrossFit have recently entered into a licensing partnership. The Reebok corporate HQ now has their own CrossFit gym for their employees:

Med Ball Cleans + Burpees = Suck

7 Rounds for Time:

10 Medicine Ball Cleans (20#/14#)
10 Burpees

Results

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Team Burpee preparing for battle with a few words of encouragement from the “Miz”:

Chest bumps to Willy who got his first kipping pull-up tonight after the WOD! A whole bottle of Awesome Sauce goes to Lindsay and Nadia for RX’ing their very first WOD!

Random thoughts:

We have a lot of flood waters from the heavy rains locally and just in case if anyone from the box has been effected please let us know how we can help.

We are running a special through the end of Jan. 31st for 10% off our “Elements” to get started. If you have benefitted from our services and know of someone interested in switching up their workout or trying CrossFit; then please share with them how your experience at SnoRidge CF has benefitted you. (At a minimum tell them how much fun burpees are!)

Coming to SnoRidge in 2011:

Starting in January we are excited to offer discounts for membership commitment options for paying dues in advance (6 months and 12 months in advance). We are working on the discount rates and will announce them prior to the new year!

Plan on some other “big” changes for the box in 2011. “Nuff said. For now.

Attention CrossFit Women: Read “Dispelling Some Myths – Women in CrossFit” by CrossFit Salvation

"Happy Birthday Kim!"

3 Rounds for Time:

Row 30 Calories
30 Ring Push-ups
30 Pistols (15 each leg)
30 Double-Unders

Results

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Happy birthday to “Ninja Kim”:

Kim was so excited about pistols and rings yesterday she fell over! Actually almost everyone did! The pistol challenges balance, coordination, flexibility, strength, and temperament. It has the unique ability of producing maximum frustration. Be patient, scale the movement and work on depth as your leg strength and balance improves. To work on your ability to squat deeper, try a Mobility WOD!

Also congrats to Kamran for getting his double-unders today and then doing them in the WOD!

MobilityWOD: Improving Squat Mechanics

Deadlift Max

Strength WOD:

Deadlift 1RM

1/1/1/1/1

Check Out WOD Immediately After:

3 Rounds for Time:
10 Deadlift (275#/185#) For scaling Use 65% of 1RM
50 Double-Unders

Results

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Melissa PR’s her deadlift at an incredible and mind boggling 325#!

Check that board and check all those PR’s today! Good grief people we are getting the water tested soon. Deadlifts were flying up, and hopefully the building was not shaking too much! Congrats to everyone who PR’d today, be it the deadlift or the 2k Row. Melissa deadlifted 325# and Jeremy O. deadlifted 455# while Pat and Mark B. rowed to submit video before the deadline for the Again Faster “Beat the Team To Win” competition. Both Pat and Mark got some pre-row coaching from Lucy and then had insane times (Pat 6:36 and Mark 6:49). The unedited video is posted here and is being submitted tonight to Again Faster to see how they rank. I did see there were men’s times of 6:19 and 6:25 today but Pat’s is still top 5 I believe!

Melissa and Steph – Set and Pull:

Pat and his rowing coach:

Notes:

Squatch had his own TV Show! Check out the mad CrossFit skills: