Video and Media – Page 250 – SNORIDGE CROSSFIT

"Grace or Isabel"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Or:

“Isabel”:

For Time
30 Snatch – Power/Squat or Split (135#/95#)

Results

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On to the next one:

I love these two benchmarks. Grace is one of my favorites. Fast, hard, heavy, effective. I also like them both because it doesn’t feel like Fran during and after! Both Isabel and Grace are workouts that take most CrossFitters a large amount of time to work up to in strength and technique and when they do it’s a great feeling to do it as RX’d. Like most of the “Girl” WOD’s when you see it you think “that doesn’t look hard” and then they show you why they are named after women cause as Coach Glassman said “after it’s over you find yourself flat on your back gasping for air and asking what the f*ck just happened to me?”

These two WOD’s are meant to feel heavy. Ideally they are also done with good technique at a “grip it and rip it” speed. If the weight isn’t necessarily heavy then they better be darn fast but done right. I emphasize done right because there are countless videos out there with slop form showing fast times. Other variations are “Heavy or Fat” Grace at 155# (M) /105# (W), Log Grace, Sandbag Grace, Throwing Grace, Squat Snatch Isabel, you get the idea. If you even more inclined for some brutal fun you can do both back to back for “Isa-Grace”.

Josh Everett, Isabel from CrossFit.com [wmv] [mov]

“Isagrace” with Josh Everett from CrossFit.com [wmv] [mov]

Notes:

Big chest bumps, fist bumps and double high fives to Graham who got his 1st muscle-up today post WOD! Some of us missed it as we were running the second class outside but suffice to say the cheering coming from inside the box afterwards was pretty epic.

We are working on another deep dive nutrition lecture/discussion in the gym from the folks at Whole 9. Not sure yet but stay tuned for details if we can hopefully make this happen!

Double-Under Challenge. Don’t forget to do them…

Rings and Things

As Many Rounds As Possible in 20 Minutes of:

5 Ring Dips
10 Medicine Ball Clean (20#/14#)
15 AbMat Sit-ups

Results

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Erin and the Med Ball Clean:

Big thanks to Jeremy D. for running the morning WOD’s to cover for us Friday! It’s always great to mix it up with different trainers to learn new techniques and hear new cues. Today was time to get back on the rings. We haven’t been on them all week and they seemed lonely hanging up on the bars. Ring work and handstands have been neglected. That just won’t do. Looks like it’s time to find our inner gymnasts starting next week.

As for Saturday, we are going to see how the recent emphasis on snatches, cleans, jerks, and presses have paid off. We are going to have a choice again. This time it’s “Grace” or “Isabel”. Either 30 heavy clean and jerks or 30 heavy snatches for time. Good form and technique is crucial and should be a primary focus for all of us. Pick your benchmark, scale accordingly and let ‘er rip!

Medicine Ball Cleans with Andrew Thompson on CrossFit.com – video [wmv] [mov]

"Push Over"

Strength WOD:

Push Press (Find your 3 rep max; 3RM)
3/3/3/3/3

Checkout WOD:

For Time:

10 Push Press (Use 55% of 3RM)
1 Lateral Jump Burpee
9 Push Press
2 Lateral Jump Burpee
8 Push Press
3 Lateral Jump Burpee
7 Push Press
4 Lateral Jump Burpee
6 Push Press
5 Lateral Jump Burpee
5 Push Press
6 Lateral Jump Burpee
4 Push Press
7 Lateral Jump Burpee
3 Push Press
8 Lateral Jump Burpee
2 Push Press
9 Lateral Jump Burpee
1 Push Press
10 Lateral Jump Burpee

Results

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Nan 3RM with outstanding hip drive:

Quote of the day: “You just had to find a way to make burpees harder?” ~ Sherry on the lateral jump burpee

Jenna and Nan in the Checkout and Jorge hitting a PR on his 3RM:

Congrats to Mark N. and Don who hit their 100th WOD today! That’s at least 6 people in the last month who hit that milestone. We are getting shirt sizes for the next order of 100th WOD shirts. These should be faster than last time since the screens are done and it’s a re-order.

Also several of you started the DU challenge today (Check yesterday’s post for the rules). Let’s see how far we all get and how our DU’s improve by month’s end.

Notes:

Sectionals and Regionals are all complete. In a little over one month the CrossFit Games will happen in Los Angeles at the Home Depot Center (7/16-7/18). We are going to be down there that weekend to see some amazing athletes do epic sh*t. Latest update: “All eyes on the Games“

"Where's My Legs?"

Four Rounds for TIme:

400m Run
50 Air Squats

Results

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John and Michele run…

While Rob and Travis squat:

Go Speed Racer, Go Speed Racer, Go Speed Racer Go! Some of you today clearly had extra “go juice” for this WOD. Especially Erin! Mad props to being pregnant and blazing through this!

We are starting a new daily challenge to improve everyone’s skills with a jumprope:

“On the Double”: The Double-Under Challenge

Get a jump rope.
Starting tomorrow and for the 1st week, each day perform 5 sets of consecutive double-unders for 5, 10, or 15 reps. Singles in between, snags or missed reps means that set DOES NOT count.
After the 1st week, increase the number of reps for each set by 5, completing 5 unbroken sets per day.
Continue to add 5 per set every week through week 4.
At the end of June, we will have a WOD that will test your double-under skills!
If you cannot do 5 in a row to begin with, don’t sweat it! Just pick your current PR to start with (i.e. 5 sets of 3 reps). If you can’t do more than 1 consecutive rep without a single in between, pick a number that you can still perform with alternating singles and doubles. Add 1 rep to that number per week.

Who’s in?

Notes:

Welcome to Michele who joined the 7pm crew for her first WOD tonight. Michele is coming to us from our good friends Nadia and Eric over at CrossFit Belltown where she has been training for quite some time. We are lucky to have you!

The Men’s Competition at the Northeast Regionals by CrossFit Again Faster – Video [wmv] [mov]

Coaching Tip: The Box Jump with Jeremy O.

With each jump land with 3/4 of your feet firmly on the box (not just your toes)
Jump off and forcefully push your hips forward to the “open” position as you come off the box (see above)
If you cannot jump off and open the hip then stand tall on the box and step or jump down
Do not get in the habit of keeping your hips “closed” or “muted” as you come off the box; that negates one of the primary benefits of the box jump (training powerful hip extension)

Remember the Fallen

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” ~ General George S. Patton

“Jerry”
Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:

Run 1 Mile
Row 2K meters
Run 1 Mile

or:

“McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As Many Rounds As Possible in 30 minutes of:
5 Deadlift (275#/185#)
13 Push Ups
9 Box Jumps (24″/20″)

or:

“Erin”

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

5 Rounds for Time:
15 Dumbbell Split Cleans (40#/25#)
21 Pull-ups

Results

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38 of us including our friends from lululemon (the lulucrew) joined us today! Thanks to all of you for coming out on such an important day to honor our heroes for a WOD.

Pics from today:

Memorial Day Schedule

Monday schedule is: 0930 and 1100 class times only.

We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. The three Hero WOD’s you will have to choose from are: Jerry, McGhee, and Erin. See the link above for descriptions. Each one is different and challenging.

Why Hero WOD’s? Read here.

“Fallen But Never Forgotten” by Russell Berger in the CrossFit Journal.

‘Nuff said.

Snatch It Up Pt. 2

As Many Rounds As Possible in 20 Minutes:

12 Power Snatch (65#/45#)
10 Push-ups

Results

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Quote of the day: Jim M. “Did you guys find a box in NYC?” Pat “Yeah we did… but we didn’t use it.”

Today was a mainsite WOD that we last programmed back in November. This is a great couplet that focuses on explosive power with the snatch and taxing the chest and arms with push-ups. A word on push-ups. Overall as a box we are getting better and better. Make sure you are going deep (elbow should be below the shoulder), locking out, and staying planked. When that is not consistent then either break and rest or scale.

Pat also made up “Karen” and smashed his previous time with a box record of 6:06. I counted and scored his reps (like we all did the other day) and only 4 reps were a no go. His time just had to be seen to realize how fast this is as his first 75 reps were unbroken. After that he, Rob and I went at it with “Griff” in a fun foot race.

Pat demolishing “Karen”:

Video of the Power, Hang and Squat Snatch (Note that most of the video shows a full squat snatch):

Notes:

Congrats to Amanda for achieving her 100th WOD milestone! She earned her exclusive club T Shirt membership though plenty of sweat equity. Also welcome to Mary who just completed Elements with us this past week. We look forward to you joining everyone in some brutal fun.

Sunday WOD in the park at 0930:

Tomorrow we are going to teach a free WOD in the park for lululemon athletica at Bellevue Square. Come and enjoy a nice outdoor WOD with Michelle, Moe and me on Sunday morning at 0930. Meet in the store a few minutes prior in the mall or you can go to the park across the street from Macy’s and look for the guy with the funny grin on his face standing in the field with sandbags and PVC sticks (me).

"Karen"

For Time:

150 Wall Balls (20#/14#)

Results

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Benchmark day! Who loves wall balls? Congrats to all of you for pushing through a WOD that looks easy on paper and jumps up and bites you around 30 to 40 wall balls in. This WOD makes me nervous every time I do it. Each rep becomes harder and more painful. By 150 the legs and shoulders are on fire right there with the lungs. Even though it’s a short workout it is hard. Painfully hard.

Full range of motion is key and not only hitting the target (10ft. for men and 9 ft. for women) is required but also fully squatting to ensure the hip crease drops below the knee. To help with that today we employed “peer coaching”. I even coached, I mean harassed Michelle through her shot at Karen. We like this because it allows each of us to have not only a counter and spotter, but also someone to help push you through when you want to rest or take a break. We all got to take turns as “judges” for each other and that builds a stronger gym. When each of us are accountable for what “right looks like” we are all better off for it.

Coaching Tip: The Deadlift with Jenna – Maintain a lumbar curve and tight core, shoulders and hips rise together, shoulders in front with scapula over the bar, and weight in the heels. The bar should rise straight up the shins as you stand. Fully open the hips at the top.

Notes:

Jessica Pamanian’s (2nd Place finish overall) inspiring 170lb x 3 Clean and Jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority (Right now only 2 spots left!)
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. Each Hero WOD will be something different and likely not one we have done previously. We will publish them on Saturday or Sunday to allow you to pick.

Mark and Jeremy decided today would be the day where they wake up, call each other to coordinate outfits, and then do the same WOD. That would be the “Chipper of Doom” AKA the last WOD from the Northwest Regionals that included epic climbs and falls. Pics follow:

Hang It Up

Strength WOD:

Hang Power Clean
3/3/3/3/3

Checkout WOD:

3 Rounds for Time:

10 Hang Power Clean (95#/65#)
15 Push Ups
20 Box Jumps (24″/20″)

Results

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Jedi’s in Training practice using the Force:

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by choosing a Hero WOD (out of three choices). The start times are to account for potentially larger group and longer WOD times.

Here’s a Men’s Journal article that details a couple’s preparations and gear for a 151 mile adventure race down in Australia. Scroll past all the gear they used to see how they trained (CrossFit endurance) and how they ate (Paleo Diet for Athletes) and drank (Coconut water).

Also this month’s Men’s Fitness has a two page article on CrossFit and the editor’s experience with realizing how powerful it is and fully drinking the Kool-Aid. In the same issue however I learned that I should always work Chest/Tri’s and Shoulders together, followed by back/bi’s, and legs separately. I also should do “cardio” 4 times per week for best results! That honestly makes two pages out of the entire magazine worth reading…

Laura training for her stair climbing challenge she plans to win this summer:

Games Throwback

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

Results

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Buck Furpees! Jorge wears his thoughts on his chest:

Question: What do these burpees have in common? Answer: Good form! Open hips, clap overhead, and a jump. Simply awesome. This WOD is from the 2008 CF Games and one we last did back in December. Fast and furious, this WOD packs a punch in a very short amount of time.

Congrats to Rona for achieving another PR. That would be her 100th WOD!

Welcome to the Gun Show:

Tonight after the WOD I was talking with Rona about her milestone and she brought up her list of goals she has kept in her log since she joined. She has methodically been checking each one off a long list for over six months now. They have ranged from fun to really hard. And there are still some left. Regardless of difficulty, they are important. They are individual, they are motivating and they are fuel. As each one disappears, it brings a large sense of accomplishment, and is accompanied with results. It is also addictive and leads to more goals. Without goals we become stale, stagnant or at best complacent. Without goals we get bored and plateau. Worst case we get sidetracked and slip backwards against the progress we have made. This short talk left me feeling not only stoked for her and what she wants to accomplish, but also renewed and inspired me to reset my own list of goals and get started on them. So how about the rest of you? Pick a goal, write it down, cross it off and move onto another. I personally can’t wait to see how many more of you hit 100 WOD’s and then move onto 200!

Notes:

In CrossFit there are beasts; there are not however many Rob Orlando‘s. Watch intensity defined at the Northeast Regionals last weekend (Rob took 1st overall and 1st place in 3 out of 4 WOD’s):

Rob’s 300lb x 3 clean and jerk by CrossFit Again Faster – video [wmv] [mov]

Here’s a video highlight recap of the Affiliate Cup competition at the Northwest Regionals on the CrossFit Journal [wmv] [mov]