Video and Media – Page 243 – SNORIDGE CROSSFIT

"Frogger"

For Time:

400m Run
21 Dumbbell Push Press (40#/25#)
21 Broad Jumps (6’/5′)
400m Run
15 Dumbbell Push Press
15 Broad Jumps
400m Run
9 Dumbbell Push Press
9 Broad Jumps

Results

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Quote of the day:

5 Yr. Old Audrey to Sean and Jenna as we are heading to the airport: “Why is the gym guy in our car?”

Sean and Jeremy get their Mobility WOD on with some tools of torture:

Who’s doing a Mobility WOD each day or each time they come into the gym? Flying into Denver today for the CrossFit USAW Open with Sean was a perfect opportunity to try out the plane mobility WOD (Surviving the Airplane Seat). After some reading, computer work and a cat nap I decided to work on my “business” and get the kinks and soreness out from a week of abuse from some tough WOD’s. With my trusty lacrosse ball in hand I proceeded to make the two people in my row really unsure just what the heck I was doing. By the time we landed though I had worked several areas and felt none of the customary tightness I get when flying. If you travel, try it. Buy a lacrosse ball and throw it in your bag. Your body will thank you for it.

Sean catching a cat nap. He is taking this event so seriously he won’t stop wearing his singlet everywhere.

By the way he lifts on Saturday tentatively at 2 pm after a 12pm weigh-in. Watch it LIVE.

"Burpee Hell"

10 Rounds for time:

10 Pull-ups
10 Burpees

Results

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Compare to Dec ’09 and April ’10

The third time’s a charm. Today we tackled this brutal couplet for the third time. It was also “Burpee Wednesday”. As Cristin noted recently that we have been doing lots of burpees usually right in the middle of the week. I told her once someone notices a pattern in the programming I try to change it. My change? Throw more burpees back into Wednesday. Remember to keep those jumps high, hands clap overhead and not in front, and hips open at the top. You can’t fail a burpee!

I am off to the CF/USAW Open to root Sean on! This will be an amazing and fun event and I’m personally stoked to see Sean chase a PR in his Oly lifts. Look for updates after his heat is complete on Saturday.

Miranda Prepares for the CrossFit/USAW Open [wmv] [mov]

Yay Thrusters!

Strength WOD:

Thruster

3/3/3/3/3

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
3 Thrusters (95#/65#)
5 AbMat Sit-ups
10 Double-Unders

Results

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Cristin getting strong:

Quote of the day: “Today is my 1 year anniversary, 162 WOD’s.” ~ Marc

“That is a lot of time to spend with Tom.” ~ Jenna

Congrats to Marc for hitting his 1 year anniversary with us and CrossFit. Some brief highlights: Marc is able to do quite a few new things from when he started; run a 7 minute mile, jump a 24″ box, squat full depth, lift obscene amounts of weight, do push-ups, and almost do a pull-up compared to a year ago. He has completed three nutrition challenges and switched to a Paleo diet. He’s lost 60+ pounds, is no longer on statins, BP and resting heart rate all within normal, bodyfat significantly down, lean muscle mass up, and has a totally new wardrobe!

Before (1 year ago):

After:

Food For Thought:

Celiac Disease Can Develop In Adults – LA Times

Celiac Disease – Wikipedia

Fueling for Performance – Chef By Request

Coverage of the CrossFit/USAW Open:

The CF/USAW Open Will Stream Live For Free

Tour of the Resort [wmv] [mov]

"You Ruined My Perfectly Good Push-ups"

10 Rounds For Time:

15 Deadlifts (135#/95#)
15 Push-ups

Results

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Deadlifting for two (Jenna CF’ing in her 2nd trimester):

Who loves the “new and improved” push-up? Just when you thought that “hands release” push-ups were hard, now you get to try the “KStar” push-up that we learned at the Mobility cert. Yes they made the WOD harder to focus on these early. Now you know what they are. Practice these. Then go forth and crush push-ups.

Homework Assignment: Go to the Mobility WOD site. Watch one of the videos. Pick any one. Come into the box 10 minutes early. Warm-up and then do it. You will see results.

Speaking of push-ups: Cristin had a great idea to work on push-ups. Here is our next challenge that will start on October first. It will be a 30 Day Challenge.

Scaled version: Day 1 complete 1 push-up and 29 scaled push-ups. Day 2 complete 2 push-ups and 28 scaled, Day 3 complete 3 push-ups and 27 scaled and so on, continuing until Day 30.
RX Version: Complete 30 push-ups everyday for 30 days.
Break them into sets as needed or just display random acts of awesomeness by doing all 30 at once.

Notes:

“Amazing Grace: You Can Fight Cancer” through Barbells for Boobs, CrossFit Journal [wmv] [mov]

Come fight cancer and support a great cause by doing “Grace” on 10/16 at King CrossFit! Event details on the right side of the page.

It may be an early arm pull, but the fact that Jeremy is shrugging in a clean is a victory in and of itself!

Jeremy O. cleans his way through the “Broomstick Mile”:

A Month of Awesomeness

Get ready for a week of burpee-licious training! AND a month of Awesomeness…

Yesterday Michelle, Moe and I all completed the CrossFit Movement and Mobility Cert and learned a ton. We look forward to bringing it back to the box and sharing with you all. Rest assured that we will be emphasizing proper warm-ups, pre-WOD stretching and mobility and after-WOD recovery. Do that Mobility WOD for extra credit, it’s one click away over on the right side of the page.

Bottom line: Take care of yourself so you don’t have to have someone else taking care of you.

October:

1-3 October – USAW/CrossFit Open in Colorado Springs will be held at Cheyenne Mountain Resort and Sean will be competing on Saturday!

Event will be 3 attempts each at 1RM of Snatch and Clean and Jerk (Standard Oly Lifting Event) followed by a CrossFit Triplet: 10 Min. AMRAP of 6 Cleans, 12 Pull-ups, 24 Double-Unders
The event will be beamed over the internets! Grab some friends and watch the LIVE Webcast
Matt and Cherie Chan demo the CF Triplet [wmv] [mov]
Friday night will also be head to head competition of “Isabel” (30 Power Snatches for time) between Josh Everett and Dave Lipson; both of whom have sub 1 minute times on record

16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am

Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
There will be NO Saturday class at SnoRidge on 10/16 as we will all go to King

30 October (Sat.) – “Frankenchipper” Halloween WOD at the box from 10am until 12pm

Same WOD as last year
Costume required (you will do the WOD in it too)!

Last Ascent

5-10-15 Reps Each For Time:

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

Results

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We made the CrossFit main page today for the first time for our Fight Gone Bad event last Saturday! Check it out here!

Today we ran the last make-up session for those who could not make it this past Saturday to our Fight Gone Bad 5 event. Thanks to those who helped with judging and to those who did the regular 5pm WOD with Moe outside so we could run this “fighters” inside. As a gym we raised over $3500 with the final few donations that came in today. ALL of the money that was donated in person from our event has been donated to Sportsgrants to benefit The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

Notes:

Several of you are still in the Whole 30 Challenge. Keep hanging in there and stick through that final week. You made it this far! I even had to make an intervention for Michelle tonight over a tasty margarita. Which is why I may end up sleeping in the gym…

Take your warm-up seriously!

“Warm-up Like An Athlete” with Chris Michelmore, CrossFit Journal Preview [wmv] [mov]

"Shoot 'Em Dead"

Strength WOD:

5 Rounds of Dead Hang Pull-ups

* Rest 2 minutes between rounds; work up to max reps per attempt

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes:
5 Deadlift (Use 60% of 1RM)
7 Shoot-Throughs (Parallette)
10 AbMat Sit-Ups

Results

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Time for a rematch with the shoot-through! What’s worse, these or burpees? Or how about a Burpee Shoot-Through? Hey we should try those! One of these days the WOD will be all burpee variants. Burpee Box Jump, Burpee Pull-up, Burpee Shoot-Through, Burpee Deadlift… the list is endless. I promise to NOT post it on the Whiteboard and let it be a nice little gift for each of you to unwrap when you come in the box.

Want to get stronger at kipping pull-ups? Or maybe get closer to that first pull-up without a band? One way is to work on dead hang or strict pull-ups. WIth or without a band, keep that hip “quiet”. It will get you stronger. Other ways towards that elusive pull-up? Practice strict pull-ups in ladders, or mix in jumping pull-ups with the box height decreasing as they get easier so you jump higher. Or ring rows with a progression towards becoming more horizontal and face-up or “supine”. You can also take advantage of that climbing rope and lay on the floor flat. Grab that rope and pull yourself hand over hand into a standing position and then lower yourself back down. Practice your kipping motion regularly. Mix all this stuff in as skill work either before or after your WOD. Be patient. Be consistent. Believe. If you do then it WILL happen!

Notes:

Last day for Fight Gone Bad make-up is tomorrow! We know of four people who plan to do it for sure. Don’t worry there will be a WOD for everyone else.

Tips on improving the the dip and the drive of the Push Jerk:

Jerk Dip and Drive from OlyAthlete on Vimeo.

"Again Faster Competition: WOD 1"

3 Rounds for time:

200m Run
50 Double-Unders
25 Thrusters (95#/65#)

Results

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Thrusters: Boooooooo! Hissssss!

Shameless Plug Alert!

We made the CrossFit Affiliate Site for Fight Gone Bad 5! Great short write-up with a picture of us doing wall balls. Pure awesome sauce!

Today’s WOD was courtesy of the Again Faster Team Competition and a truly brutal triplet. You simply never catch your breath. The running and double-unders combine with the thrusters to vacuum the air from your lungs. For some videos of some serious fire breathers crushing this WOD go to the following link and scroll down to WOD 1 videos. The winning time was 7:55!

Bodyweight Grace:

Attention early arm pullers:

Ursula Garza Papandrea explains how to correct a short 2nd pull by using a close grip snatch. (By the way – I love this site! Olyathlete.com)

"Where are my pull-ups?"

For Time:

1000m Row, then

5 Rounds for time:
15 Pull-ups
30 Air Squats

Results

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Looks easy? Can’t be that bad right? Give it a shot. Rowing has a unique effect on the body and especially pulling and squatting. Standing up after the 1k row and going to the bar the general consensus was “what happened to my pull-ups?” We wanted to take advantage of having the extra rower in the box and what better way than to kick off a WOD with a sprint “buy-in” to get things started.

Speaking of rowing, if you are interested in the rowing training on the water with the Sammamish Rowing Association then please post to comments or send us a mail. Lucy organized a slot for our gym to bring a group on Saturday August 2nd from 12:00 to 3pm. Cost will be $40 per person. You will receive instruction on the Concept 2 Rower for technique and stroke (catch, drive, finish, and recovery) and then get to go apply it in the water on Lake Sammamish!

We need to know if the interest is there so post to comments so we confirm the group training appointment!

Notes:

If you are wanting to make up Fight Gone Bad you will have the opportunity on Thursday (pick your class) and Friday at 5pm only. Rules still apply, you must donate a minimum of $15 to the cause or to someone who has created a fundraiser page fro FGB5. Scaling and movement standards will be the same as on Saturday.

“The 8 Types of Awkward Workouts” by The Oatmeal

“Wheelchair Athlete Pulls First Ever Double Backflip” from Good

Tabata Time

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.

AbMat Sit-ups

Kettlebell Swings (53#/35#)

Double-Unders

Following the WOD:

Pick and skill and get on it!

Results

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Quote of the day:

“Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition.” – George F. Will

Preview of Tomorrow:

Counting Calories FGB Style:

Marc and Laura raised a couple hundred dollars for the cause and threw down tonight (due to a prior commitment tomorrow) and did Fight Gone Bad at the late class. Great effort and awesome results especially tackling this WOD RX’d for the first time!

Notes:

Congrats to Anthony who finished Elements today!

Reading this article depresses me about the so-called fitness “experts” influencing our military. Kinda like the nutrition “experts” telling us about the food pyramid. This article is so inaccurate and draws wild conclusions in so many areas.

“Military Fitness Experts Tell Troops: You’re Too Flabby For CrossFit” by Katie Drummond, Wired Magazine