Video and Media – Page 243 – SNORIDGE CROSSFIT

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

Jello Legs

5 Rounds For Time:

50 Ft. Barbell Overhead Walking Lunges (45#/33#)
21 Burpees
* Let your trailing knee gently kiss the ground on each lunge

Results

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Quote of the day: “I pay for this?!” ~ Cathy mid burpee

Cathy and Jello Legs:

What’s tougher than walking lunges? Overhead weighted walking lunges. What’s even worse than that? Adding burpees! This main site WOD is a classic hard hitter. Who’s quads are feeling happy?

Coaching tip: The Barbell OH Walking Lunge with Adriana

Barbell overhead in a wide grip (either snatch/OH grip or push press grip)
Active shoulders
Look straight ahead
Lunge forward, keeping knee behind the toe box
Trailing knee gently kisses the ground
Step long and through continuing this pattern
Rest in place with barbell on the ground; not continuing to walk forward

This fires me up! Watch “Death by Clean and Jerk” with Mikko Salo, CrossFit Journal Preview video [wmv] [mov]

Notes:

Saturday schedule: “Awesome” practice will be held at 9am and 10am tomorrow. 9am is full, 10am is open! Come celebrate Moe’s birthday with a WOD…

Do you take Fish Oil? We are working with Barlean’s to get more info around pricing for group orders. Let us know if you are interested as they have great quality fish oil (both adults and kids).

You asked for it! Literally! Want to know what is sugar or artificial sweetener? Or how it is cleverly marketed and packaged into what we eat? Want an easy list to identify them? Whole9 took the suggestion from our workshop (can’t remember who asked) and posted about it. Read Whole9’s “Sugar = Sugar = Sugar“

Double Under Ladder

Strength WOD:

Shoulder Press
1/1/1/1/1/1/1

Checkout WOD:

For Time:

5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder

* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1

Results

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Graham Pressing while Curtis completes “Kelly”:

On the Double:

Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took.

Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!

Notes:

Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!

Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.

The final WOD at the Canada Regionals [wmv] [mov]

Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?

"Kelly"

5 Rounds For Time:

400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

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Kelly AKA “Suckfest”:

What do you write about this one? Other than it is hard, it is a WOD worthy of being called “epic”. It is one that goes on the list of “been there, done that, never again”. The big part about this benchmark girl WOD is that it helps put other workouts in perspective. Long WOD’s = intestinal fortitude. This quickly turns to simply chipping away one rep at a time, while your brain screams “enough” and your legs scream “stop”. It inspires everyone to coach, scream, and encourage one another to just get it done, and not quit.

What better way to bring in your 100th WOD? Sangeeta and Nan celebrated their 100th today with this memorable one.

Want proof of how devastating this triplet is? See below.

The effects of “Kelly”:

Hanging a Round

For Time:

21 Hang Power Snatch (95#/65#)
800m Run
15 Hang Power Snatch
800m Run
9 Hang Power Snatch

Results

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Hang Power Snatches are difficult. They take practice and require speed. To learn them and get better at them you should use a load that isn’t so heavy that it goes from power snatch to muscle snatch to ugly anyway anyhow overhead. After some instruction and practice today, everyone was able to practice with the PVC, then a bar, then add weight to determine the load at which technique broke down and the power snatch went out the window. From there everyone did a great job at dialing it back to maintaining a load that meant “power”.

Speaking of power, a friend sent this short article below along that gives a great perspective on scaling and why it’s fundamentally important to all of us as CrossFitters.

Read: “Zatsiorsky, Scaling, and Power” by Jon Gilson from Again Faster

Also for those who want to know about simply the coolest game that everyone is playing, read more about how to: Play the Fish Game!

Sherry gets some “run support” while Deb gets extension:

Some of the crew representing at the Fall City Race this past Saturday:

2K Row

For Time:

Row 2000m

Results

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Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Pop and Drop

Strength WOD:

Squat Clean
1/1/1/1/1/1/1

Checkout WOD:

For Time:
Alternate 15/12/9/6/3 reps each of
Burpees
Squat Cleans (95#/65#)

Results

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Heavy Metal:

“Cleans are truly an ideal exercise for every athlete in every sport.” – Bill Starr: Championship Olympic Weightlifting US Coach

Who loves the squat clean? This guy does! The full clean (or squat clean) is a great lift that hits the whole body. It’s highly technical, has a lot of moving parts, and quite possibly will never be “perfect”. This lift requires high skill and high levels of concentration. The demand on both the muscular system and nervous system are high, much higher than a “simple” lift like a deadlift. It wipes you quickly, and if the technique is not sound and the commitment to pull under the bar is not there, it will certainly limit reaching anywhere near your max poundage. Learning this movement is possible for all athletes; the key being practice, flexibility, speed and consistent effort.

Burpees and PR’s:

Notes:

Squatch has been traveling! North Carolina man claims he had a close encounter with “Bigfoot”

Two more reasons why CrossFit as a sport is truly entertaining to watch and cheer: Men’s Epic Match-up 2: Speal and Orlando

"Helen + 1"

4 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Fran and Nan – Hard Work Pays Off:

Today was a tougher “Helen” primarily to kick off the week with a tough WOD and to train the mind to think about exceeding a benchmark standard every once in awhile. Everyone was able to call out their official Helen time if they desired and then finish up the 4th round. Several PR’d and two of you stuck with all of your pull-ups to complete this benchmark (plus) as prescribed with pull-ups. Congrats to Nan and Fran for not only this achievement but also for patiently practicing and working on your pull-ups day after day. It paid off! The leaderboard for Helen is re-written both for men and women after today!

Evidence Based Fitness: Graham commented this past weekend he placed 5th (Congrats!) in a downhill mountain bike race and was not gassed after his run for the first time ever. Jorge went flying (paragliding) this weekend and noted he hiked up Tiger Mountain and back down with his rig in record time and did not feel anywhere near as gassed as he has in the past. Both credited CrossFit with their improved conditioning. Good stuff!

In Graham’s own words:

“The downhill mountain biking race that I went in Port Angeles was in the NW Cup series. I placed 5th in my class (out of 15), but the part that I was so stoked about is that I haven’t trained at all for DH riding or racing in 8+ months due to baby #2.

I literally took my bike off the hook, dusted it off, pumped up the tires, and headed to Port Angeles. I wasn’t tired on my race run AT ALL, whereas in past years I have been anaerobic the entire second half of the race, gasping for air. Crossfit totally works, I haven’t been training specifically for cycling at all, and felt stronger on the bike more than ever.”

CF Games “Let the Games Begin” – video [wmv] [mov]

Great Swings:

Notes:

Whole 9 Workshop Update this Saturday from 1-5pm is open to all:

Several spots remain open so contact us for registering. Details over on the right hand side on what the workshop covers. Cost is $75 a head to come learn about nutrition and why this is the most important ingredient to being successful as a healthy and strong athlete.

BBQ is immediately after and will celebrate our 1 year anniversary as an affiliate as well as kick off our inaugural Fish Game Tournament. Be there!

"Hammer Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Sledgehammer Swing – Right Side (16#/12#)
Box Jumps (20″)
Sledgehammer Swing – Left Side
Hang Squat Clean (115#/75#)
* Rest 1 minute between rounds

Score total reps and reps per round

Results

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Hammer Time:

Max A$$ kicking:

Hammer Gone Bad is all about doing more work. The only way to get your score higher is to do more work. It was great to beat on a tire and get the hammers some use today. Being able to do it in the sun was a bonus. Doing this variant on Fight Gone Bad makes me realize it’s been awhile since we’ve done the original version and that there are other versions out there we haven’t done. Maybe that will need to change.

Notes:

First there were Sectional qualifiers in February, then Regionals last month, now it’s time for best of the best to meet at the CF Games in July.

Highlights from the CrossFit Games Sectionals competitions video [wmv] [mov]