WOD – Page 486 – SNORIDGE CROSSFIT

The CrossFit Total is made up of 3 attempts each at a 1RM for the Press, Back Squat and Deadlift. Today was about finding a 2 rep max for 2/3 of the lifts in the Total. Knowing what your relative maxes are for a strict press and squat are a must. Building strength in these lifts is vital.

Today is day 3 of the Push-up Challenge and the pictures in the Facebook Group are getting more and more interesting. Keep up the 25 a day until May 27th.

One-Arm Push Up Progression by Carl Paoli

The 6 Most Brutal CrossFit WOD’s by mensfitness.com

Back To Basics

4 Rounds for Time:

400m Run
50 Squats

* Rest 2 minutes after above WOD then complete:

Max Reps Pull-ups (Single Attempt)

Results

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Coach Michelle and Couch RoRo brief the group before it’s go time:

On Sunday we received a card that practically everyone from the gym signed and the gift of an incredible blooming magnolia tree that is the same as my mother’s favorite tree in her backyard. Knowing that it will be planted in our backyard to bloom each year is a heartwarming tribute to her and I cannot put into words how grateful I really am. I sent a picture of the tree to my brother last night and he was speechless. You all are amazing, generous and thoughtful people and true friends. The past couple weeks has been very hard with her passing but all of your support has helped in countless ways to buoy our spirits. Every time I look at that tree I will not only remember her but I will also remember what an amazing family SnoRidge CrossFit is. Thank you.

Notes:

I wanted to share this email Amy N. sent after the recent squat/rope climb WOD. I thought it was cool:

“Rope a dope – a WOD I remember very well. My #113 WOD in November of 2011 where I let my ego get the better of me. It’s a 7:00 pm class, Tom coaching and Buskas sitting on the bumpers…and me struggling! Seriously struggling to clean the 95#, failing it over and over. You coached me through the whole thing and I finished that WOD RX is 23.31.

In the end, I should have scaled and you tried to get me to during the WOD but I was stubborn. That night you blogged about picking the right weights and not letting your ego get the best of you and how if a Coach suggests you scale something, especially during a WOD, to do it. I felt like a total tool in the morning, like I just got bitch slapped by Coach Tom. Anyway, the whole point of this is. that this week we did Rope a dope again and I’m happy to say I did it in 13:29, didn’t fail one clean and did the back squats unbroken – I’ll take a 10 minute PR. Such a great feeling especially remembering the struggle the first time I did it. I love CrossFit.” ~ Amy N.

Nutrition:

Dr. Oz covered the Paleo Diet today with Dr. Loren Cordain. Let’s hope he believes it. If he does then maybe he can convince Bob Harper to stop selling oatmeal.

Paleo Diet Playbook | The Dr. Oz Show

Back Home

Main Class:

In Teams of 2, complete for time:

60 Toes-to-bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up and Over Box Jumps (24″/20″)
60 Double-Unders

* Go in order, split up and alternate work with partner. One bar, med ball, box per team. 400m Run as a team.

** Jump up and over box, you may land on box and jump off.

Advanced RX Class:

Strength WOD:

2-2-2-2-2-2
Snatch

* 2 Touch & Go Snatches (full) EMOM for 6 minutes @ 70%

Conditioning:

For time:

400m Run
50 Double-Unders
40 Kettlebell Swings (53#/35#)
200m Run
30 Wall Balls (20#/14#)
20 Deadlifts (185#/135#)
150m Run
10 Snatch (Squat) (135#/95#)
5 Rope Climbs (15′)

* One bar, change out your own bar from DL to Snatch

Results

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Push-up challenge starts today!

Join the Facebook group (Push-up pics – squatch style!) and post a pic of your push-ups. Be creative. Details from Amy:

Push Up Challenge:

50 days (Sunday, April 21 – Monday, May 27)
Complete 25 push ups per day, for 900 push ups through May 26th
End the Challenge with MURPH on May 27th with a full or half Murph bringing your push up total to 1100 or 1000!
A word from Coach Buskas: “25 a day isn’t going to be much of an issue, especially if you do say 15 when you wake up, and 10 before bed. Big thing would be: no love given for droopy push-ups. These need to be legit push-ups, work on hands just outside the chest, elbows tight to the body, chest touches the ground, scale as necessary. No point in doing this if you’re push-ups are droopy, not full range, elbows flared way out to the side, head down, etc.”

“Christmas Abbott: Real Sports with Bryant Gumbel” HBO Sports

Results For This Week

See you all Monday!

Mon. 4/15

As Many Rounds As Possible In 15 Minutes of:

7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)

Results

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Tue. 4/16

Strength WOD:

5/5/5
Deadlift

* Work up to 70-75%

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

200m Run
10 Deadlift (225#/155#)
10 Toes-to-Bar

Results

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Wed. 4/17

3 Rounds for time:

15 Chest To Bar Pull Ups
Run 200m
20 Burpees
Run 200m
15 Power Snatch (115#/75#)

Results

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Thu. 4/18

Strength WOD:

1 Rep Max
Hang Squat Clean

* 10-12 Minute Max to work up to a heavy single

Conditioning WOD:

“Death By Clean & Jerk”

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Fri. 4/19

Strength WOD:

1 Rep Max
Thruster

* 8 Minute Max to work up to a heavy single

Conditioning:

9/6/3 reps each of for time:
Thruster (135#/95#)
Muscle-ups

Results

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Update:

Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!

Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.

Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.

“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]

CrossFit Games Update: April 16, 2013 – [video]

Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack – video [wmv] [mov] [HD mov]

400 WOD’s! Congrats and Contests Natalie!

"Maltz Challenge"

For Time:

400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35# each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400m Run

Results

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Sometimes a WOD means a little more than just a workout. Sometimes they are meant to invoke a memory of a person or event in honor of their sacrifice. Today was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. It was also in honor of three Naval aviators who flew with Eric B. and perished in a tragic training accident last month. Thank you to all who participated today to honor our heroes, to the coaches who ran it all, and to Mrs. Michael Maltz for coming out to our gym.

Results Are Up

I want to offer a heartfelt thank you and fist bump to our coaches and the entire SRCF family for all of the tremendous support this past week while we are away with my family dealing with the loss of my mom.

Here are the results for the rest of the week. Maltz results will be up shortly. Thanks to Matt, Rob W. and Michelle S. for pictures.

Wed. 4/10

Skills WOD:

7 minutes Muscle-up practice

Conditioning WOD:

For Max Reps:

4 Minutes of Muscle-ups
1 Minute of Rest
3 Minutes of Box Jumps (30″/24″)
1 Minute of Rest
2 Minutes of Burpees
1 Minute of Rest
1 Minute of Row for Calories

Results

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Thu. 4/11

Strength WOD:

3 @ 100%, 3 @ 105%, 3 @ 110%
Snatch Pull

Conditioning:

50/40/30/20/10 reps each of for time:

Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups

Results

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Fri. 4/12

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15′)
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
7 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
5 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
3 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb
1 Front Squat
1 Rope Climb

Results

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King of the Lifts

Strength WOD:

1/1/1/1/1/1/1
Clean and Jerk

Conditioning WOD:

For Time:

20 Kettlebell Swings (70#/53#)
30 Toes-to-bar
400m Run

Results

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Posts will be sporadic over the next several days. If you want to have your result to post to beyondthewhiteboard then I recommend taking a pic or recording it before you leave the gym.

No Mobility Class this Wednesday night! Couch Rona is on vaca to Spo-kompton.

This Saturday will be the Maltz Challenge tribute workout. Waves will run at 0930, 1030 and 1130 (no Adv RX class this Sat.). Sign up on the whiteboard. If a smaller group is ready be prepared to go on the hour. There will be a Full Maltz and a Half Maltz option.

“Mikko Salo does 13.5” with Mikko Salo, CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games Update: April 9, 2013 – [video]

“Oly Analysis: Chad Vaughn Snatch” with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats Seth on reaching your 100th WOD!

Video of today’s WOD from the CF.comVault along with overhead squat coaching tips from Speal.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

CF Games Open Stat of the day: “85,562 competitors submitted a score for Open WOD 13.5. Only four percent (3,528) of those 85,562 got past the 3rd round – even less, (0.04 percent or 33 athletes) reached the 7th round.” Safe bet this one will be repeated next year?

Being There games.crossfit.com

CrossFit can cause rough hands and callous issues from pull-ups, toes-to-bar and other type of movements. It’s essential to keep them sanded down and smooth. You can use a file, pumice stone, or other type of manicure tool, but if you want the quick and effective way then get a Dremel for the preferred callous maintenance solution. Buy one of these, use it and you won’t have any more issues. Oh and don’t bring gloves in. You don’t need no stinkin’ gloves!

Buy a cordless Dremel and file them away!

2013 CF Games Open Wrap-up

The Open is officially now closed. Everyone’s score is in the books and here are some results for SRCF.

Our gym overall finished at 65th in the region out of 168 teams
Team Squatch had 36 people sign up and compete (22 men and 14 women)
We had 6 men and 6 women who posted scores that officially “counted” over the course of all 5 Open WOD’s (Top 3 men and women each week count towards your team score)
Our best placing WOD was 13.3 with “Karen”, DU’s and MU’s
Our worst placing WOD was 13.2 with stupid step-ups, PVC deadlifts and some shoulder to overheads
Highest ranking male athlete in the gym is Coach Mark with a ranking of 58th out of 2900 plus athletes in our region
Highest ranking female athlete in the gym is Meghann with a ranking of 198th out of 2100 plus athletes
Highest ranking “veteran” male athlete in the gym is Don Cole at 62nd in the Masters 40-44 NW Region and 861st Worldwide out of 5400 plus athletes in the new 40-44 masters category
Highest ranking “seasoned” female athlete in the gym is Coach Michelle at 38th in the Masters 40-44 NW Region and 471st Worldwide out of 3200 plus athletes in the new 40-44 masters category

The top 48 male and female athletes in each region move on to the Regionals competitions. The top 30 teams in each region move on to Regionals. For all Masters only the top 20 male and female worldwide move on directly to the CrossFit Games. There are no Regionals for the Masters categories.

While Coach Mark did not assure himself a spot to Regionals, there is a possibility that he may receive an invite to compete at Regionals as this year CFHQ has announced that at their discretion they may invite athletes to fill spots at the individual level that are vacated by athletes who choose to compete with their team and not go solo (if they qualified). The number of spots is in question. Cross your fingers for Mark! Either way it goes we are proud of him.

This year was the biggest year yet of the Open. Over 140,000 people signed up and started in 13.1. We saw a new masters age group (40-44) get added while the Regional spots were narrowed to 48 (previously top 60 moved on). What will we see next year? Who knows, one thing is for sure, the pool of people will be even bigger.

My thoughts on this year’s competition:

Sure there are things that need to be fixed. From scoring to more creative workouts to ensuring standards are met worldwide and judging is consistent. All of those things need to be tightened up. That said, it is truly the ONLY sport (yes exercising is now a legitimate sport) that has a competition that really has no barrier to entry for any one of us. Think about it for a moment. What other sport can you compete with others around the world in like this? You can play a round of golf, a pickup game of basketball or soccer, run a race, do a tri, etc. but can you rank yourself against all of those who play those sports in the world?! No. That alone is cool. Besides that what competition have you done that pushes community, friendship, and shared hardship like the CrossFit Games? What sport can you really identify with what the best are able to accomplish by simply knowing what they must be going through as they complete the same thing you attempted.

Watching our gym this year compete in our third Open was overall a blast. Seeing people sign up and push themselves and PR each week is so gratifying. Today as I judged Mark fight hard to PR his last Open WOD to move up in the standings I looked out to start the timer and saw over 20 people sitting there who had come together on a Sunday afternoon to cheer him on. It was a cool site from my side of the gym. I literally could feel the energy of all of you as you screamed and encouraged him to keep moving. And I wasn’t even working out. I imagine that was even more powerful for Mark. This type of thing happened every week!

This year I didn’t get to compete. I broke my hand in late December and derailed my training and goals I had set for this year’s Open. Initially crushed and honestly depressed for a good month (while I hopefully did well at hiding it), I came to discover through my time spent healing and modifying/scaling my training the things that I really love about CrossFit. The energy of pushing yourself each workout no matter what the combination of movements are is real. The feeling of accomplishment you immediately feel after each WOD is real. The fear and butterflies you get before working out is real. The thrill of trying to set a PR or chase someone (or yourself) down in a workout is real. The joy of sharing in that with so many friends in each class as you hear “3-2-1 Go” and yell “time” is REAL. I had become very self absorbed this past year in my own training that I forgot the basics. I forgot to jump into a class. I forgot to worry less about the weight on the bar or the time on the clock and just enjoy the workout. I do this for my health, my family and for FUN. If I am not having fun no matter how hard the workout is something is wrong. I do this to challenge myself and hit new goals, both big and small. My list of goals is endless and through CrossFit I am able to achieve those and learn about myself constantly. This year I am hungry to get back to where I want to be and push to make the top 100 in my age bracket worldwide in 2014. Who knows if it will happen but I am damn sure going to try and have FUN doing it.

For all of you who were able to complete the Open my hat is off to you. We saw new friendly rivalries begin, teams form and people take themselves to the next level that I cannot wait to see what happens this year. My sincere hope is that every one of you uses the Open to further refine your goals for the coming year and to take your training, nutrition and recovery a step farther. Not because you think you will make the Games but because you are doing this to celebrate living. I know I will.

Having fun:

Week Five In The Books games.crossfit.com