Category: Video and Media

3 Rounds for Time:

10 Clapping Parallette Push-ups 
250m Row 
20 Power Snatch (95#/65#)

Results

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Clapping Parallette Push-up with Jeremy O.:

Power Snatch with Jenna:

So tonight Michelle and I realized that today was a special date. Today was officially our one year anniversary of SnoRidge CrossFit. One year ago today we were granted our affiliate status and officially became a CrossFit box. Time flies when you’re making people do burpees! 

So what does this mean? Well it means that we need to throw a party. After Regionals we will make sure we host a party and all are invited. Second, it means we owe all of you a giant thank you. Thank you for finding us, sticking with us, and growing with us. Thank you all for helping us become better coaches, make a fitter community, forge stronger friendships, and most importantly for allowing us to help you in some small way to change your own lives. Anyone can do CrossFit, but it’s not for everyone. It’s for any one person that wants to push, work and grind it out to take charge of their fitness.  We are glad that we can provide the avenue for all of you that choose to make this a priority in your life. We look forward to many more WOD’s and PR’s for all of you! Year 2 of SnoRidge CrossFit: 3-2-1 Go!

Notes:

Welcome to Jenna and Sean who recently joined us at SRCF. Both are experienced CF’ers who previously trained at Rainier CF and CrossFit Basic and we are excited to have them in the box!

Watch “Fittest Over 50“, a CrossFit Journal preview [wmv] [mov]

Kids love tires too:

5 Rounds for Time:

400m Run
25 Squats (Full ROM or Range of Motion emphasis)
25 Good Mornings (45#/33# or Green Band/Blue Band Good Mornings)

Results

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And they’re off!

Squats and Good Mornings:

Today’s WOD was primarily about squat therapy. The emphasis was on achieving full depth (hip below knee) with a tight core and maintaining your lumbar curve to full hip extension at the top. Using the hands to “reach for the sky” meant you had to open your hips to do it correctly.  Bending over and touching out in front of you doesn’t cut it; if you reach high then the hips open. Training the hips to forcefully open (extension) from the closed position (flexion) means learning to use them to generate power. For those who are new, get used to the concept of using your hips to generate power.

One other topic is the warm-up. Here are our observations and our asks of each of you:

Everyone is starting to really get better at coming in, checking the whiteboard for the warm-up and attacking it. Keep up that trend! The warm-up is vital to prepping the body for the workout that is awaiting. Some of you require more than others to get loose so use the time to hit other areas that may be tight, stiff, or sore. If you are done and notice someone newer who isn’t sure what to do then offer a helping hand or explanation. We will be pushing to keep everyone moving and on pace to get started on time. We will also be spending time with each of you (some longer than others) to give cues and corrections during the warm-up to make you better. Take those cues and practice so that it transfers to the movement when you are doing it under a load or for time. It’s the perfect time to learn and refine a movement and build muscle memory (at least prior to your brain shutting down during the WOD). Most importantly understand that the warm-up prevents injury as well as reinforces technique.  Last but not least, please limit the socializing to after the WOD so that everyone can benefit from coaching. When we are all ready to go at the same time it’s much easier to yell “3-2-1 Go” and everyone can grip it and rip it!

Notes:

Pat today ripped off a completely impressive 5k row of 17:30! For reference on Concept 2’s Online Rankings site in his age bracket (40-49) he would be tied for 40th in the world for the 2010 season in the heavyweight division. That is better than the 90th percentile! I want to row like Pat!

The NW Regionals WOD’s have been released (2 unannounced for the individual’s events on Sunday).  

Watch Iceland Annie utterly dominate the European Regionals [wmv] [mov] (she placed 1st and last year in the Games was 11th overall and would have been higher but had not yet learned muscle-ups)

Strength WOD:

10 Rounds of Max Effort 100m Row

* Rest 60 seconds between rounds; record fastest attempt

Jim C. and his record 15.4 second pull (9th on BeyondtheWhiteboard.com):

Check Out WOD Immediately After:

3 Rounds for Time:
40 Double-Unders
10 Manmakers (30#/20#)

Results

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The 100m row sprints came about as a WOD after recently seeing it as a max effort item listed on beyondthewhiteboard.com.  A few people (your coaches included) played with it to see how fast we could go and I thought it was really fun. Stringing them together made it like running sprints and was just a different way to make rowing bearable. It also teaches how to row hard and fast for a short duration on the rower which will translate to faster row times for the longer distances. 

We had a lot of derailing today and learning seat placement and a coordinated pull/return was important to staying on the rower. Jim C. and Lucy owned the day with their blazing times and no derailing off the rower in their fastest attempts. After the fun on the rowers was over, the manmaking began. Think push-ups/row/burpee/thruster on dumbbells. Now think HARD. As in they are hard to do. The combo with double-unders made for a tough WOD. If you want to see them go to YouTube and look up SealFit manmaker. And if you are mad you missed out on them don’t worry we will see them again. 

Hulk SMASH!

Notes:

A short history of the CrossFit Games [wmv] [mov]

One week until Regionals! (We will be closed next weekend May 15th)

In teams of 2, complete for time:

50 Double Unders
100 Push-ups
75 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
25 Overhead Squats (95#/65#)
50 Double Unders

Results

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* One partner works at a time, if single do half the reps
** No Slop or partial ROM counts, if partial = scaled
*** Solo does half of reps
**** Strategize with partner for how to alternate reps
1. No snags count for DU’s
2. Shoulders below or minimum parallel to elbow for push-up, full lockout
3. Contact with med ball target in squat for WB and OHS
4. WB must hit above line to count rep

Curtis in shock after realizing what an overhead squat is supposed to look like:

This WOD was from CrossFit Bellevue and our own Team Squatch completed this past weekend to train for the Affiliate Cup Qualifiers. As always in any workout the focus was “no slop”. Clean reps, form first over weight and speed. Some teams and individuals embraced this today. Some, well… 

Here’s the deal, whatever load you use it should be one that allows for full range of motion (ROM). Can it be challenging? Yes. Slow? Tough? Of course. However it also needs to be a load that you can still do right. The same goes for bodyweight movements. Full range of motion like in a proper air squat, pull-up or push-up. Going RX’d is a goal. But what good is it to go heavy to attempt to be RX’d to do an overhead squat with half the depth and no midline stabilization? Or to perform a wall ball without full squat depth and a throw that is consistently below the target? That won’t translate to someday waking up and having the ability to just nail a particular movement. You have to practice it, work at it and develop the strength, flexibility or coordination. Stick with a weight you can manage and be safe. Use the warm-up or post WOD to improve on your range of motion or technique with a PVC or empty bar. Remember what Vince Lombardi said: “Practice does not make perfect, but perfect practice makes perfect”.

Michelle D. and Marc M. practicing perfect:

Notes:

Highlights from the CF Games North Central Regionals [wmv] [mov]

Coaching tip: Push-up Depth with Mike H.

Shoulders should be below or minimum parallel to elbow for push-up depth. Rigid plank. Ideal is chest to deck. Full lock-out at top.

Helen with a double-under twist; no running

3 Rounds For Time:

50 Double-Unders
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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The Games are going to move to Los Angeles this summer! While we are sad its no longer able to be conducted in Aromas, CA it’s somewhat exciting to think it’s going to be in a bigger venue (Los Angeles Home Depot Center), with more amazing athletes than ever, and webcast live for all to see. We will be going down in July to watch and can’t wait to see how it all unfolds. Who’s up for going to the Games? 

Announcing the 2010 CrossFit Games! [wmv] [mov]

Notes:

Cinco De Mayo race registration closed today and we have a great number of SRCF members among those who registered for the 1/2 and the 8k race this Saturday. We will plan the WOD’s Thursday and Friday accordingly.