Video and Media – Page 252 – SNORIDGE CROSSFIT

Who is Team Squatch?

Michelle: Moe: Kim:

Pat: Jeremy: Mark:

Here’s your team people! Next weekend these six will go to the 2010 CF Games Northwest Regionals to represent our box, work hard, grin and “bear complex” it, and high five their way through two days of tough team workouts. They will go up against at least 30 other teams representing affiliates from Washington, Oregon, Idaho, Utah, Nevada and Alaska that all want to earn a shot at competing for the Affiliate Cup at the Games in Los Angeles come July.

Come support them at the Puyallup Fairgrounds. It’s practically in our own backyard! How lucky is that?

I’m so stoked about coaching this team I am gonna go run or something!

"Manmaker? More like Man-breaker"

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)

"No Slop"

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.

Thrust A Move

Strength WOD:

Thruster

1/1/1/1/1/1/1

* Work up to 1RM (1 Rep Max)

Jim PR’ing under the eye of his coach:

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
10 Wall Balls (20#/14#)
10 Hollow Rocks
10 Double Unders

Hollowed Rocking:

Results

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The thruster is a challenging movement to learn. Not only do you need to combine a front squat and push press you also need to have either a good power clean or full squat clean. Until the clean improves it is likely the limiting factor to how much you can push in a thruster. The hips drive the weight and the arms finish the movement. Try not to press it up (I am guilty of that) or sneak your head under the bar (you know who you are if you do it). Get aggressive on the bar and drive it overhead coming out of the squat.

Teamwork was the theme this evening as Rona came back tonight after the morning WOD for a second shot at getting 93# overhead. Teaming with Bonnie the two pushed one another to new PR’s and both hit 93# with Bonnie hitting 103#. It was fun to watch and the two threw up some weight!

Going for 103# and celebrating the PR of 93#:

Notes:

One day left before race day! Tomorrow’s WOD won’t involve running, rowing or box jumps. No barbells either. You will get a choice between two wod’s. Yay burpees!

CF New England Crew tackles a recent main site WOD that we will see soon [wmv] [mov] by CrossFit Again Faster

"Zohan"

Happy Birthday Mark!

3 Rounds For Time:

400m Run
28 Overhead Squat (95#/65#)
28 Box Jumps (24″/20″)

* 20# Vest optional for Birthday Boy

Results

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Mark AKA “Zohan” (for his Zohan movie character like abilities) levitates!

For those new to the Birthday WOD it is somewhat of a CrossFit community tradition to have a WOD on your birthday that revolves around your age or birthdate, includes movements or elements you both like and hate, and it must be tough. That said I messed up today. I changed the WOD last night after giving it a dry run but didn’t get word to Moe in time for the morning crew. So you all got to do “take 1” of the WOD. We changed it for the rest of the day to the revised version (above) that simplified it but made it tougher by extending the runs and overhead squats, and added the box jumps to further fry the legs. The weight vest provided a more advanced challenge that made breathing and box jumps much harder.

Mark is pretty much a beast no matter what we throw up on the whiteboard; however after some helpful hints (from Jeremy, Kim, Moe, and Michelle), we settled on a WOD that was two parts of what he doesn’t really like (running and OH Squats) and two parts what he does like (box jumps and weight vest). Happy birthday!

Finally! Video of Jana’s 1st Pull-up and Mark and Steven’s big box jumps:

Max Effort Day: 1st Pull-up and Box Jump Madness from Tom Nugent on Vimeo.

Tire Jump Fun:

"Jumping Helen"

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.

Rest, Stretch, Skip or Run!

Happy Rest Day:

Stretch, Skip, or Run:

Watch “Data Driven” preview from the CrossFit Journal [wmv] [mov]

All amazing athletes with high intensity. Do you see any form differences or lack of efficiency in technique that is impacting performance?

Push It

5 Rounds for Time:

400m Run
10 Push Press (95#/65#)
20 Push-ups

Results

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Late WOD Cheerleaders:

Some have noticed the WOD’s are long this week. Constantly varied! Sometimes it’s good to keep it unknown and unknowable. We’ve got to keep you on your toes somehow and vary that programming. After the last few days it was time to ensure a good push day and work in some runs. With the weather improving and the Cinco De Mayo 8k and 1/2 race coming up it’s a good bet we will try to run more up until race day. If yo haven’t registered yet make sure you sign up in the box by Monday which is the last day to pre-register and save some money.

Push It up:

“The Finer Points of Tire Flipping” Preview with Kurtis Bowler Rainier CrossFit on the CrossFit Journal [wmv] [mov]

Notes:

Saturday schedule: No 9am WOD for the Affiliate Team. We will have a 10am and 11am WOD for everyone so sign up in the comments. We will be able to handle 10 at 10am and the rest at 11am. It should be nice and sunny out so let’s get outside and drop some bumpers or swing some hammers! Post to comments for which time you will be at. So far I have Jana at 10am.

Pat’s duties in the box have expanded to include Squatch Watch kids supervision.

Use at your own discretion:

Pics of the WOD:

Hard-Core

Strength WOD:

Deadlift

5/4/3/2/1/1/1

* Work up to 1RM (1 Rep Max)

Tons of PR’s today in the house!

Check Out WOD Immediately After:

5 Rounds for Time:
10 Hollow Rocks
10 Supermans
10 Ring Rows

Results

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Synchronized Ring Rows with Steph and Mariela:

Scaled Superwoman for Prego’s:

Core work today! Not “Abs of Steel” but a solid WOD with an emphasis on the hollow position, and instruction on the Hollow Rock, Superman and Ring Row. All important movements and when linked together are good for the abs and core stabilizers. These will be worked more often along with ring supports, L-sits and tuck holds, planks, bar hangs, kipping and other fun things to get those six packs working. Oh and Shoot-Throughs!

Also Jana had a couple great ideas for our next challenge(s) that we will start in a couple weeks; the first being “Sit-up Challenge”. Stay tuned!

Notes:

Go watch “Ring Dip Standards” from CrossFit.com [wmv] [mov]

This will be the preferred method for RX. Shoulder below elbow, hip travel legit. Kipping is okay but you better have the strict ring dip in your toolbox before you pull out the kip. Practice pre or post WOD.

If you are planning to attend the 2010 CF Games Northwest Regionals on May 15-16th In Puyallup and want to volunteer along with Rona, Rob and Sangeeta go sign up here.

Snatching Nancy

5 Rounds for time:
400m Run
3 Power Snatch (95#/65#)
15 Overhead Squats (95#/65#)

Results

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Sangeeta and a nice Overhead Squat:

This main site WOD is similar to Nancy but adds the three Power Snatches and then was supposed to move the run to last. Whoopsie, looks like you all ran first today by mistake. Consider it a treat, at least we didn’t add in burpees.

Mark B. demonstrating his awesome skills frequently as a demo boy at the CF Gymnastics Cert:

Today is a light post, I’m beat from the week and Day One today of the CF Gymnastics Certification with Jeff Tucker; who is an amazingly colorful and skilled coach. What do you expect from a guy from Texas who has a background that includes elite competitive gymnastics, law enforcement, EOD, firefighting, calf roping and rodeo, university level coaching, running the TCU Cheer-leading program, running a hugely successful CrossFit box and Gymnastics/Martial Arts athletic center and being the subject matter expert for CrossFit in Gymnastics?

The day has been filled with incredible cues, tips, progressions, exercises and overall fun. When this is over expect to see a greater emphasis on a few things: better warm-ups, flexibility focus, drilling proper form vs. a fast time, and building strength to properly execute the movements we are aspiring to do as RX’d. For example, this means doing rings dips with the right range of motion (scaled or not). Or doing skill drills to enforce true push-ups, dead hang pull-ups and exercises to build core strength and the hollow position. You get strong first so you can go faster. Not the other way around.

For those who did “The Bear Complex” watch this video of Rob Orlando performing it with 200#!

Rob Orlando does the Bear with 200 lbs [wmv] [mov]