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"Chipper: Week of the Games Day 5"

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

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Michelle’s parents tackle the Chipper:

Coaching Tip: Over the Box Jump with Scott

While you can jump laterally or head on; the key is an explosive jump
Jump up while aiming beyond the box
Open your hips and then pull your feet and knees up to your chest
Stretch your feet out beyond the box and prepare to land
Land with your knees bent to absorb the impact
You can perform variations by jumping onto the box and jumping down; jumping and pivoting 180 degrees in the air to land facing the box; or jumping sideways (laterally) over the box

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…

"Hell-in: Week of the Games Day 4"

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

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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]

"Deadlift: Week of the Games Day 3"

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

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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!

Sunday Finals

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]

The 2010 CrossFit Games are here!

4 Rounds for Time:

50m Walking Lunges
50 Sit-ups

Today, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

We are in LA watching the Games at the Home Depot Center. Stay tuned for updates and check the Games site for the latest. Also you can watch a live feed on the right hand side of this page.

Watch The History of the CrossFit Games [free video download on the CF Journal]

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!

Max Effort Day

Max Effort Day (Choose a minimum of 4):

Row 500m Max Effort
Run 400m Max Effort
Row 1000m Max Effort
Standing Box Jump Max Height (Scale up to hit max height)
Dead Hang Pull-ups Max Reps
Pull-ups Max Reps
Kettlebell Swings Max Reps (53#/35#)
Double-Unders Max Reps
Push-ups Max Reps
Max Plank Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps
Handstand Hold for Time
*Rest as needed between max effort exercises

** Extra Credit: Learn to rope climb

Results

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“Moving On Up” with Rob:

Previous Max Effort Results (10/10/09)

Just another manic Fun-day! Some days you just need to know what you can do if you go all out and see how many reps you can get or how fast you can go. Today you had to pick at least 4 from the list and go for it. All of you hit a PR and displayed some mad skills!

Use these as mini-benchmarks for setting goals and getting stronger. Use the row and run times for helping learn your pace for going hard and fast. Then pick a date and break the new PR’s you set today!

Lucy fitting in time for a WOD while in Maui last week:

Notes:

Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

"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

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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!

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

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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