Video and Media – Page 242 – SNORIDGE CROSSFIT

"Gwen"

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping
No Re-grip allowed
Rest only off the ground and as needed between sets
Use same load each set to be RX’d

Results

A Couple of Jerks:

This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.

I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”

Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!

Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope.

Notes:

No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!

"Dead Frogger"

7 Rounds for Time:

7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups

Results

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Froggers, Deadlifts and Kangaroos:

This fun WOD is courtesy of Jeremy, Kim and Mark from The Compound Crew aka Garage Gym Gone Wild!

Playing frogger is always a gasser for almost everyone except those of you who are natural kangaroos. Speaking of, if you missed the 7pm class then you missed Whitney (part of the lululemon Bellevue crew that dropped in tonight) displaying superhuman or kangaroo like jumping skills. Let’s just say she can cover 80 ft. in about the time it takes most to go 40 ft. After she let me make a fool of myself demonstrating broad jumps to the class she quickly displayed why she was a competitive broad jumper. See pic above. Covering 40ft. in 5 hops is pretty impressive when combining that with deadlifts and push-ups. I was able to quickly catch a short video of her mad hops (below).

Whitney during the WOD:

Notes:

Max Effort day on Thursday! Choose from several movements and skills and go for broke to get a max number of reps, max height, or max time. We will also cover rope climbing basics so bring your long socks!

No 6am classes this week and next Tues.! (Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Curtis volunteered to get a group together Saturday to do a WOD so if you are interested post a reply. You can bet it won’t include stretching or jumping…

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
50 Pull-ups
400m Run

Results

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In honor of Army SFC Daniel Crabtree who was KIA in Al Kut, Iraq on Thursday, June 8th, 2006.

This WOD is a Hero WOD, dedicated to a fallen soldier, airman, marine, firefighter or law enforcement officer, and each of them CrossFitters that died in the line of duty. Every rep today was in honor of a soldier who died for our country. As painful as this workout is it’s nothing compared to the pain his loved ones must endure everyday. Honor our heroes by giving your best and remembering their sacrifice each and every rep. It’s the least we can do…

Notes:

Amanda earned her first callous tear tonight after 100 pull-ups!

JULY CLOSURE SCHEDULE:

No 6am classes this week and next Tues.! (Tues. 7/13, Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Team Radio Shack (Lance Armstrong’s Tour team) has members that use CrossFIt and train at an affiliate in the off-season:

"Down and Up"

For Time:

800m Run
30 Med Ball Cleans (20#/14#)
20 Pull-ups
10 Clean and Jerks (115#/75#)
400m Run
10 Clean and Jerks (115#/75#)
20 Pull-ups
30 Med Ball Cleans (20#/14#)
800m Run

Results

View this photo

Clean and Jerk Sequence with Tara:

This morning was a little last minute change on the WOD due to logistics and not wanting to see too large a group crash on the pull-up bars. The original WOD (“Backwards” – one most of you who came in expected since it was on BeyondtheWhiteboard.com) will make an appearance soon but will be during the week when smaller classes can make it manageable. This chipper was more than a good substitute though!

Want a yummy Paleo dinner? I posted this recipe the other night after we had it with Dallas and Melissa of Whole9. Well it was so good we had it again last night and paired it with a salad of mixed greens, strawberries, blueberries and pine nuts with balsamic and EVOO dressing.

Notes:

How to Power Clean by Coach Burgener

How Not to Power Clean by Globo Gym Guy

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/135#)
Handstand Push-Up (Head to Floor)

Results

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Fran and the Pike Push-up:

Benchmark day today. Combining handstand push-ups with deadlifts is an interesting combo that hits everything the faster you deadlift. Waiting for the shoulder strength to return becomes a frustrating game after the deadlifts tire you and the HSPU’s start to add up.

Watch the below video for a good low bar back squat. We will be learning those and high bar back squats on Wednesday! Get ready to get down in the hole!

Main Site WOD Demo with Chris Spealler [wmv] [mov]

Tonight after the last WOD Zach (pictured below) did us a huge favor by installing everything necessary to hang another set of rings for muscle-ups, skin the cats, etc. He also did two MU’s after he finished. If you see him give him high fives and chest bumps! The rings rock!

Notes:

CrossFit Belltown is hosting a nutrition seminar with Todd Widman Wednesday night (tonight!) at 6:30pm. Cost is $10 and I know at least a couple of you are attending as well as The Compound crew. Trust me it’s worth it. Put down the Bon Bon’s and Miller Lite and go!

"Tag Team"

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Picture Perfect Swings:

Checkout the Results pic for the quote of the day…

Back to back team WOD’s this weekend. It just seemed right to throw some teams together. “Tag Team” is a WOD we made up awhile back when we stayed overnight at our friends and had limited equipment for putting a WOD together in the morning. Having only a couple kettlebells made this a guys vs. girls match and a great workout for whoever could hit 300 fastest.

A funny thing happened after the WOD today. An impromptu WOD broke out! Nothing like a volunteer 2 a day! Graham wanted a little extra work and Don, Curtis and Jim jumped in. Then pretty much everyone chose to do a little “overkill” after the kettlebell swing tag team with a short 21-15-9 of pull-ups, push-ups, and sit-ups. I guess “Trevor” wasn’t enough…

Notes:

Welcome to Steve, Leia, and Scott (home from WSU for summer break) who finished Elements this past Friday! See you all in class soon!

What does coffee have to do with dancing goats? Read “15 Things Worth Knowing About Coffee“

For you distance runners, tri-freaks and just plain endurance folks:

CrossFit Endurance was featured in LA Sports and Fitness Magazine [pdf]

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

PIcs from the team WOD Saturday:

"Fight Gone Neill"

5 Rounds of Max Effort for 1 Minute each of the following exercises:

Row (for Cal)

WallBall (20#/14#)

Kettlebell Swings (53#/35#)

Box Jump (20″)

Push Press (75#/55#)

Continuous clock with 1 minute rest between rounds. On the call of “Rotate” quickly transition to the next exercise. Clock continues to advance. Score total reps per round and also overall total.

* Athlete can choose to complete 3 round version

Results

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Quote of the day: “I forgot how bad this is.” ~ Curtis

Today’s WOD was a fundraiser for a fellow CrossFitter and his wife (Charles and Whitney N.) who are from Local’s Gym and in need of support. Several boxes from the local Affiliate community banded together today to not only complete the Fight Gone Neill WOD (very close to Fight Gone Bad) but also to help raise some funds to defray their costs and make life a little better (see yesterday’s post). We were happy to pay it forward and thank you to all who came today and gave both money and sweat.

Notes:

4th of July Weekend Schedule: Saturday class schedule is normal and class times will be 10am and 11am. Monday will be a short schedule due to the holiday and we will run classes at 10am for anyone and everyone.

The CF Games are coming! And we are going! We will be closing on July 16th,17th and the 19th. We will plan to post bodyweight WOD’s for all to do and encourage you to coordinate a group at the box or at the athletic fields by Cascade View Elementary.

Penalty Swing

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM:

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

* If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest “time penalty”

** Go RX + by choosing a heavier kettlebell

Results

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Similar to our very own “Penalty Box“, this one is truly a non-stop penalty. Cooked up by Mark B., Moe and I last weekend we thought this WOD was just too good not to share with you all.

Notes:

Everyone needs to watch this. Nadia from CrossFit Belltown crushes 100 pull-ups in 2:53 [wmv] [mov]

Nadia owns pull-ups. I still remember my Level 1 CrossFit Cert in 2008 where she was the demonstrator that made kipping look so graceful and easy (like every other movement that she does). She also taught Michelle the butterfly kip that Michelle taught me after her cert. I suspect one of these days we will be talking about a video of her doing 100 straight pull-ups.

Speaking of amazing feats, Pat rowed a 20k in 75 minutes 15 seconds on his “vacation”. That’s a pace of 1:52 per 500m! For over an hour! Also Autumn ran the Rock ‘N Roll Half Marathon this past weekend in 2:24! Great job to both of you.

The Overhead Squat from Patrick Cummings on Vimeo.

The Hierarchy of Elite Fitness…

Rest day today!

Each element is dependent on the foundation beneath it. If the foundation is not solid then all of the levels above it suffer.

Sport/Specialty:

Olympic Weightlifting:

Gymnastics:

Strength and Conditioning:

Nutrition:

Of course don’t forget to stretch and rest!

Speaking of foundations, remember that the foundation of most functional movements is the air squat (press and deadlift being the others). Build a better air squat and your foundation will get stronger for lifts (like the front and back squat, thruster, clean, overhead squat, snatch) and exercises (such as wall balls, lunges, med ball cleans, box jumps, kettlebell swings, pistols).

CrossFit Park City Air Squat Instruction video