Community. Coaching. Caring.
21-15-9 Reps for time:
Sumo Deadlift High Pull (95#/65#)
Squat Clean (95#/65#)
Extra Credit: Rest 90 seconds after completion of Sumo/Squat couplet then complete max reps of OH Squats in single attempt using the same bar
Results
I had a picture of Jorge that I was gonna use except he was wearing manpri’s and that’s just a no-no…
Rona sumo’s and Amanda squats:
Squat Clean with Justin:
Recent main site WOD Demo video by CrossFit Again Faster [wmv] [mov]
4 Rounds for Time:
500m Row
400m Run
Results
Ready Line:
CrossFit Crashes the C.R.A.S.H. B.s This is from February but applicable as we rowed a bit today (Pat is required to read this). The Crash B’s are the World Indoor Rowing Championships and two of the Top CF’ers from the 2009 Games accepted the invitation to go and compete against the world’s best rowers to see how they would fare. They certainly fared very well. Next year’s Crash B’s are in February and in Boston. Seeing how we have a certain beast in the 40-49 year old age bracket who likes to row 10k’s as a hobby, and that we have a former rower or two at the ready to coach; I am thinking we need to get someone (cough, cough… Pat) signed up to compete next year!
Joe and company pulling hard while Moe coaches:
Two CrossFit Journal reads:
Read Fittest On Earth for a recap and interviews with the men’s and women’s individual winners.
Read Sights of the Games for a short collection of moments and background info on many of the athletes.
Notes:
Reminder! Class is 10am tomorrow. Waves will be run if it’s crowded and we will pair up to have a counter for each of you.
Strength WOD:
Power Clean
1/1/1/1/1
Checkout WOD immediately after:
4 Rounds for Time:
7 Power Clean (50% of 1RM)
10 Lateral Jump Burpees
Results (SC denotes Squat Clean)
Mark PR’s:
Fun with Lateral Burpees:
Today was an emphasis on the clean, specifically the power clean. This movement is essential to learn and improve as it’s integral to so many movements in CrossFit that we do. A good clean lays the foundation for progressing through so many other more advanced skills or movements, as it’s the easiest way to get weight from the ground up to a rack position to press or squat with it.
Attention: Watch this video on the power clean from Jon Gilson of Again Faster for some great tips on set-up, technique and coaching tips. Believe me all of us can take something valuable from this video to improve our clean:
The Power Clean from Patrick Cummings on Vimeo.
Notes:
Justin and Ashley (CF’ers from Central Washington) dropped in today for some cleans. Great to have them in and props to Justin for a 235 Squat Clean!
Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.
Knees and toes!
From the 2010 CrossFit Games WOD Event 6b
3 Rounds for Time:
30 Toes-to-Bar
21 Ground to Overhead (95#/65#)
Results
Exchange of the day: Between Amanda and me during the toes-to-bar instruction:
Amanda: “Wait, I have a question.” Me “Shoot”. Amanda: “Is that really a squatch on your shirt riding a unicorn?” Me: “No he’s killing a unicorn.”
Jorge and the toes-to-bar (or ankles to bar!):
What do you eat for breakfast? Read “Breakfast of Champions“
The 2010 CrossFit Games CrossFit Journal commercial [wmv] [mov]
Notes:
Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.
Upcoming events: Look on the right side of the site and check out the many events this summer to sign up for with your fellow Squatches!
For time:
Run 400 meters
7 Overhead Squats (95#/65#)
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)
Run 400 meters
7 Overhead Squats
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)
Results
View this photo
Steph and Marc raise the roof for their birthday WOD:
Off to the races:
What is CrossFit? This video gets me fired up. Fired up to train, coach, and simply walk into the box and be around clients, friends, and family. It gets me thinking too.
What is CrossFit to me? It’s my way of embracing life. Seizing the day. It’s taking on a challenge and struggling to push both mentally and physically to see it through. It’s self-improvement, self-motivation and self-satisfaction. CrossFit is setting the example for my kid, my family, my friends, and my community. It’s evidence based fitness both of mind and body. It’s also hard and intimidating. CrossFit is butterflies in your stomach, mind screaming “quit” and then “don’t quit”. It’s almost never wanting to do the WOD until you hear “3-2-1 Go” and then loving that you did the WOD when it’s over. It’s bumper plates, big lifts, tall socks, board shorts and no shirt. Tire flips, rope climbs, handstands and being a big kid whenever you want. It’s epic, awesome and badass every single day. It is workouts that really are workouts. CrossFit is coaching, training, cheering, good games, and good times. It’s eating right, hating to rest, and chomping to get back to that next dreaded workout. It’s marriage counseling. It’s setting PR’s, learning new skills and newfound confidence, and then getting better at whatever you use your fitness to go do. It’s turning weaknesses into strengths. It’s helping my loved ones live a few more healthy and productive years. CrossFit is a vehicle which you can use to change your life, and we have been lucky enough to witness it daily in our box. Most of all, it’s simply FUN.
So what is CrossFit to you?
From Urban Dictionary:
Epication: An epication is a vacation of epic proportions. Standard vacations kneel and weep before the awesomeness that is the epication.
This defines our recent trip to Carson, CA (which sounds better than Compton) to be a part of the CrossFit-apallooza that is known as the CrossFit Games. It was a great weekend filled with awesome performances and memories that inspired us to get back in the gym to hit it hard. On top of that Michelle and I were lucky to enjoy our epication with some incredibly cool friends!
I have only three requests for the 2011 CF Games:
If you are interested in a ton of pics from the Games here ya go:
Inspired by the 2010 CF Games Affiliate Cup Event 3: “Chipper” [Recap]
2 Rounds For time:
Run 300 meters
15 Over the Box Jumps (24″/20″)
15 Dumbbell Squat Cleans (45#/25#)
30 Double-Unders
15 Push-ups
15 AbMat Sit-ups
30 Yards Walking Lunges
Results
Michelle’s parents tackle the Chipper:
Coaching Tip: Over the Box Jump with Scott
I love this! Watch the 2010 CF Games “Belief” commercial by CrossFit Again Faster [wmv] [mov]
Question:
During the prime 2 months of summer that we get here, is an 11am class needed or is 10am sufficient with a “come one come all” arrangement? The 11am has been spotty at best as the weather has gotten nicer and weekend plans take priority. So we are considering having a 10am slot and just running waves if it’s crowded. Post to comments.
We are officially going to petition the city to rename the street in front of the box…
2010 CF Games Individual Event 2: “Pyramid Double Helen or Hell-in” [Men’s recap / Women’s recap]
For time:
Run 1200 meters
63 Kettlebell swings (53#/35#)
36 Pull-ups
Run 800 meters
42 Kettlebell swings (53#/35#)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (53#/35#)
12 Pull-ups
Top 2010 CF Games times: Men’s – Graham Holmberg 16:59, Women’s – Annie Thorisdottir 17:53
Results
Sangeeta reflecting on Hell-in:
This was definitely “HELL-in”. Appropriately named, reputation earned! This is a demanding workout both in terms of cardiovascular and metabolic conditioning. Essentially one giant chipper; the decreasing distance and reps represent the “light at the end of the workout”. As the forearms burn the pull-ups begin to falter and grip strength and pulling power become a huge challenge along with the jackhammer in your chest. Simply willing yourself to keep running, swinging, and pulling is a battle in and of itself.
Fight Gone Bad V is coming!
If you are reading this please consider signing up and creating your own fundraising page. This event (we also did FGB IV last September with CF Redmond) benefits Livestrong, The Wounded Warrior Project, and the CrossFit Foundation. Read more here. The money that CF Affiliates across the country raise will go towards cancer research and the CrossFit Foundation (which benefits military, law enforcement and first responder communities with fitness equipment assistance).
Raise $150 and you will receive a limited edition shirt. We plan to host this on a date in late September (TBD) as the official date of 9/25 conflicts with a cert we will be at. Have no fear though we already have approval from them to pick a different date. So register, pick “SnoRidge CrossFit” under team name and get started fundraising!
Warrior Dash is coming!
Several of us have mentioned or have already registered for the supposedly “most insane obstacle race” in America. Doubtful however it looks like a blast. Date is 9/12 in Oregon and times are filling up. Some of us are registered for the 11 – 12 heats. If interested click here. Let’s get a good group to go down, put on our Viking gear and run through fire, mud, and water!
Notes:
Tomorrow class is 10am and 11am. Post to comments if you are in for the 10am as first 8 will get prioirity. It’s Day 5 of our “Week of the Games” and will be an Affiliate Cup Event.
Want to see a CrossFitter easily pull over 600 lbs. on a deadlift? Watch Dave Lipson pull 651! [wmv] [mov]
2010 CF Games Masters Event 2: 1RM Deadlift
Strength WOD:
Deadlift
1/1/1/1/1
Checkout WOD immediately after:
2010 CF Games Affiliate Cup Team Event 2
For Max Reps:
1 Min Max Reps Deadlift (265#/175#)
1 Min Rest
1 Min Max Reps Pistols (alternating leg)
1 Min Rest
1 Min Row For Max Calories
Results
Adriana screaming her way to a PR:
27 people went into the box today to attempt a 1 rep max (1RM) deadlift. All 27 hit a new PR! How cool is that? Chest bumps and high fives! I tried to get pics of everyone’s PR lift but couldn’t be everywhere at once. My apologies for those who I didn’t get a picture of. That just means you get to PR again next time!
New box Deadlift records: Mark B. with a lift of 465# and Lucy with a lift of 243#
Pics of Deadlift Mania 2010:
Notes:
Congrats to Pat who this past weekend rode the 200 mile STP (Seattle to Portland) bike race in only 1 day with a time under 12 hours! Pretty amazing considering around 90% of the 10,000 riders take two days to complete it with an overnight stop. Pat told me today he owed it to CrossFit!
We are still in Sillyville at the Games! Watch it live here. The finals for Men’s/Women’s/Masters/and Affiliate Cup are today!
Rock on! Do burpees!
Video of 2009 CF Games Mens Champ Mikko Salo Stateside Training [wmv] [mov]