ATTENTION: Schedule Change:
From 3/19 to 4/30 the regular Saturday Class will be 9:30am to 10:30am!
CF Games Open: 3-2-1 Go!
2011 CrossFit Games Open Process and Schedule:
Category: Video and Media
"CrossFit Games Open 11.1"
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)
For a downloadable PDF of the workout, click here.
CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]
Results
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Don hits WOD 11.1:
Judging…still judging:
Today we kicked off the CF Games Open (which runs the next 6 weeks) and everyone got a chance to come in and do the WOD. Whether you are competing or not, each week we will program the Open WOD on Wednesday for everyone to have a chance to complete it either scaled or as RX’d. Later in the week the competitors only on Team Squatch will get additional opportunities on Friday and Saturday to complete it too for competition.
If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Wednesday is your only chance!
The community and camaraderie of our box was on display as the evening classes had a big group and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep.
Notes:
WOD Demo with Laurie Galassi – video [wmv] [mov]
The History of the CrossFit Games by Roadside Entertainment forReebok – video [wmv] [mov] [HD mov – Download Only]
Worth reading! Shocking, a study finds that gluten basically sucks! 😉 At least it’s in the mainstream media now.
Clues to Gluten Sensitivity – Wall Street Journal
Clean Ladder
For Time:
10 Power Cleans (135#/95#)
200m Run
9 Power Cleans
200m Run
8 Power Cleans
200m Run
7 Power Cleans
200m Run
6 Power Cleans
200m Run
5 Power Cleans
200m Run
4 Power Cleans
200m Run
3 Power Cleans
200m Run
2 Power Cleans
200m Run
1 Power Clean
200m Run
Results
View this photo
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Mark Cleans and John Runs:
The CrossFit Games Open starts tomorrow! The Open WOD will also be the WOD for the gym each Wednesday so that everyone gets a chance to do the WOD’s that competitors are doing. After a few glitches it has been announced.
Tomorrow’s WOD is:
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)
For a downloadable PDF of the workout, click here.
CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]
WOD Demo with Laurie Galassi – video [wmv] [mov]
The Power Clean with Sean:
Coaching Tip: Getting in the Set Position with Gloria
- Bar 1″ from the shins
- Grip barbell with hands outside of knees
- Flat back or maintain a lumbar curve
- Knees flush with elbows
- Hips above the knees
- Shoulders slightly in front of the bar
- Neutral neck
- Clear your head and think “WINNING!”
"Happy Birthday Pat!"
Pat turned 46 yet still WOD’s like a 20 year old. Crazy!
Compete 3 or 5 Rounds of 46 Seconds each of max reps of the following exercises:
Chest-to-Bar Pull-ups
Box Jumps (24″/20″)
Kettlebell Swings (70#/53#)
Double-Unders
* Rest 1 minute between rounds
Results
Pat and his birthday WOD gang:
Today’s WOD was meant to be a 5 rounder. I messed up. My apologies to Pat (although for those who did 3 you are probably grateful) for typing the WOD description to say 3 rounds and confusing our AM coaches. For those who wanted to do 5 rounds but only did 3, then you can either do 2 extra rounds tomorrow or next year’s birthday just add 2 rounds to whatever WOD we dream up. If you are okay with it, consider it a birthday gift from Pat to all of us that we didn’t need the extra rounds to make us reach for that bucket.
Also congrats to Steph for reaching her 250th WOD today! That means she earned her shirt. Chest bumps and high fives!
KB Swings and Jumps:
Notes:
Team Squatch: All Competitors see yesterday’s post! Also please watch this video below and post a reply to comments that you have watched it prior to the Open starting.
This is how we will judge. It’s important that each of you understand this.
Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]
For judges, we appreciate the offers for help; since we only need a handful we will only be asking some of you directly to act as judges during the Open. If you are asked we will expect you to be familiar with the strict movement standards, as well as be able to spot proper range of motion, no-rep and correct deficient reps, and communicate clearly what the count is or what needs to be fixed.
That said cheerleaders are always welcome! Please feel free to cheer your fellow Team Squatch members on!
Games Open Info for SRCF
ATTENTION: Schedule Change:
For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will be 9:30am to 10:30am!
CF Games Open: 3-2-1 Go!
2011 CrossFit Games Open Process and Schedule:
- What is the CF Games Open? It is a 6 week Worldwide Competition that begins the process of finding the “Fittest Man and Woman”
-
Dates and Schedule: The Open begins Tuesday March 15th at 5pm PST
- Open runs for 6 weeks: 3/15 to 4/24
- Each Tuesday the WOD is announced for the week (Tues 5pm to Sun 5pm)
- Athletes have two basic options: Film each WOD on your own with a judge or go to a registered CF Affiliate and be judged
- Enter your results to a website that ranks everyone by region and the world
- Top 60 men, 60 women, and 30 teams advance to compete in the Northwest Regionals at the Puyallup Fairgrounds (June 10-12)
- NW Region is comprised of WA, OR, ID, MT, WY, AK
- Top Regional competitors worldwide advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse
-
Registration: All athletes must register on the Open site (link below) NLT than 3/15
- After registration join the team “SnoRidge CrossFit”
- WOD’s must be done “As RX’d” each week or you are OUT of the running!
- Each person’s score will help the Team!
- Cost: Open is $10 per athlete
SnoRidge CrossFit Team Squatch Participation and Rules:
-
Schedule:
- Each Wednesday the WOD for the box will be the CF Games Open WOD for that week
- Competitors have the following options to officially complete the WOD for the week:
- Wednesday 6-8pm
- Friday 5-7pm (Saturday Alternative)
- Saturday 11am-1pm
- Make-ups for emergencies as they arise, please adjust your schedule for the next 6 weeks
-
Judging and Results:
- You will be assigned a judge if you are a competitor
- Judging to strictly follow the standards that CF publishes for each WOD
- No-reps and corrections will be clearly communicated for the athlete to correct
-
Non SRCF Athletes:
- non-SRCF athletes registered for the Open are welcome each Friday during the 5pm/6pm class times
- Judging will follow above guidelines
- MUST pre-register with us via Mindbody online or email in advance to complete the Open WOD for the week
- Drop-in fee of $15 per WOD
-
Fans:
- Register as a fan for free and you can customize your experience on the site to track athletes/teams and to comment on articles, videos, and photos
-
Resources:
- 2011 CrossFit Games Open website: All info on how the Open will run, the rules, registration, and tracking of athletes and teams, stories, videos, and more
- More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open
- Judging at the CrossFit Games Open [wmv] [mov]
- Traveling Athetes [wmv] [mov]
- Other vs. Official Teams [wmv] [mov]
- Media Tips for the CrossFit Games Open [wmv] [mov]
Enjoy the next six weeks, train hard, have fun and cheer each other on:
SRCF Version 3.0 Grand Opening and "Team Grace"
“Tag Team Grace”:
In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)
Rules:
- Share a bar or scale accordingly
- One athlete works at a time
Results
1st Wave:
What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping!
For those who ran the St. Patty’s Day 5k here are the 5k Race Results
Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!
It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!
Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:
Bodyweight Blitz
For time:
90 Double-Unders
60 AbMat Sit-ups
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups
10 Pull-ups
Results
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WOD Demo:
Quote of the Day:
“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo
Notes:
Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches 😉 and get WOD’ding!
CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website
Announcing childcare! Duties as Required:
Double Trouble
For time:
35 Deadlifts (250#/175#)
45 Box Jumps (24″/20″)
1 Mile Run
Results
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Happy Birthday to Rob and Dan!
(this combo birthday WOD rep scheme represents their youth):
Trivia: the deadlift was originally called the “health lift”.
Pairing these movements made going for a “run” a bit more challenging. The focus was on deadlifting heavy enough where form was not sacrificed. If you cannot maintain a flat back, weight on the heels, chest up, and shoulders back while ensuring the bar travels vertically in a straight line then back those bumpers off. Ensuring proper form will keep you safe, build overall strength and ready to deadlift another day!
Read “How To Perform The Deadlift With Proper Technique” from mensgarage.com
Rob goes RX + with his “headstand push-up” while Mollie looks on in amazement:
Notes:
The 2011 CrossFit Games Site is live. Go here and check it out. If you are a competitor then get registered and join the team (search for SnoRidge CrossFit). There a couple of you still needing to get online and signed up. The Open kicks off with the 1st WOD announced next Tuesday at 5pm!
Congrats to Willy (who’s lost over 40 lbs since he started CF) for proudly hitting his 100th WOD tonight and joining the “100 WOD Club” (Note the T-Shirt). Natalie also joined the 100th WOD Club this week. Keep it up and get to 250 WOD’s!
Snatch and Run
3 Rounds for time of:
400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups
Results
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It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!
“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine
Moe leading the class through the Burgener Warm-up and some Snatch practice:
Coach Burgener coaching the full Burgener warm-up like only he can:
Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.
"Tiger Blood is all about details"
Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett
Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):
Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.
Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.
Attention CF Games Open Competitors aka Team Squatch!
Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!
2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open