Category: WOD

Strength WOD:

Every Minute On the Minute for 10 Minutes:
1 Power Snatch + 1 Hang Snatch (Squat) + 1 Overhead Squat

Conditioning WOD:

5 Rounds for time of:
5 Overhead Squats (95#/65#)
25 Double Unders 

Results

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2013 CrossFit Games Open update:

Sign up for the Open. The link is now live. Details on cost, dates etc. are here:

Registration for the 2013 Reebok CrossFit Games Open is live! – [video]

The 2013 CF Games Open begins March 6th at 5pm PST and runs through April 7th. Our goal here at SRCF is to encourage competing in the Open and using it as a tool to test your fitness against CF’ers around the world as well as to push you as an athlete. Another goal is to keep the strong family and team vibe going that embodies our SnoRidge community. Together our individual performances will allow us to compete as a gym (all members who register and train here make up Team Squatch.

Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes who participate during the Open will be ranked individually and counted against our team score as long as they can RX the workout for that week. Once you scale you may continue to post scores, but you will be out of the Open for the remaiing weeks and moved behind all RX participants in the rankings. Results will be entered to the Games website by the athlete each week and validated by me. All WOD’s must be judged.

The top 48 men, 48 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2013 CF Games at the Home Depot Center in Carson, CA to compete for who is the fittest man and woman CrossFitter. 

Each Thursday during the Open we will program the Open WOD for all classes. On Saturday we will have a specific time for make-ups/re-do’s. Count on each Thursday as your standard day to complete the WOD. Those competing will have a judge. 

How will judging during the Open work? We will judge strictly to the established standards that CrossFit publishes each week prior to the Games Open WOD. No deviation. Each athlete will have a judge. Expect that you will have a counter if you are still eligible for a RX score in the Open. No-reps and corrections will be clearly communicated for the athlete to correct. 

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles. 

Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Love this. Quote of the Day from CrossFitSantaCruz.com:

“Community is paramount to our success as human beings. Making personal connections with the people you workout with will make your CrossFitting much, much better. It makes the hard work more tolerable when you get to share it with others. Every time you come in, make sure you check in with at least one other person in the gym about how you are doing and how they are doing. It will keep you both coming back.”

Push-ups, push-ups, push-ups. Work on them. Work to keep your core tight, move as a plank, and get your elbows in. Set a goal to keep your forearms vertical in the bottom position. Tonight I showed a few people the blocking technique of blocking the forearm while doing a push-up to keep the elbows from moving back. It was eye-opening to see how much the loading changed. Working to get your push-ups done properly will lead to improvements in presses and overhead movements, as well as handstand push-ups and ring work. Put them into the warm-up or do them on your own. Think your push-ups are great? Then practice planche push-ups (reversing the hands to point behind you). 

Watch Kelly Starrett explain it better here:

For time:  

Results

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10 Fierce Badass Animals, 1 Salmon, and 1 Gopher:

Picture above from yesterday’s Seattle Affiliate League’s Wk. 2 competition hosted by Jet City CF. Both our teams went and tackled a timed CF Total (weightlifting event of 1RM in Back Squat, Press, Deadlift) for each athlete.  Almost everyone PR’d and had a fun time!

Today’s main site chipper workout is one we have done in reverse order before. It’s been programmed on CrossFit.com both ways several times and I always wondered how it would be starting with burpees vs. finishing with them. Today we flipped it and for me I think starting with 70 burpees and counting down is easier. That said HSPU’S can be rough after all those reps in front. (I also love the picture on the main site from when this was programmed in 2004 where Coach is snatching a Venti Starbucks coffee in the background)

Oh yeah, and back in 2011 Former Games champ Kristen Clever did this WOD in 9:56…

Notes:

CF Games Open: 

Registration for the Open Begins Jan. 30 

Sign up and have fun participating in the largest CrossFit competition in the UNIVERSE!

Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. I completed and passed this course in under an hour. It’s a great resource that I think will do a very good job for not only helping judging, but really emphasizes standards and range of motion throughout a variety of movements that all CF’ers should not only know, but should practice in every workout. 

If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.

Teri really just warming up her DL in her first CF competition:

Main Class:

As a team of 2 follow the leader and complete 2 rounds each for time of:

20 Calorie Row
20 Manmakers (35#/20#)
20 Up And Over Box Jumps (24″/20″)
20 Toes To Bars
20 Overhead Walking Lunge With Plate (45#/25#)
200m Run

*  Partner 1 will begin and partner 2 will follow. 

** Each athlete completes 2 rds for all reps but Partner 2 cannot move to the next exercise until Partner 1 has finished. (i.e. #1 completes 20 cal row and moves to 20 manmakers then #2 can start rowing for 20 cal)

Advanced RX Class:

“Nasty Girls“:

3 Rounds for time:

50 Air Squats 
7 Muscle Ups 
10 Hang Power Cleans (135#/95#)

or

3 Rounds for time:

50 Air Squats 
12 Pull-ups (chest-to-bar)
10 Hang Power Cleans (135#/95#)

Results

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I go to the WA Affiliate Owner’s meeting for the day and this is what happens:

Welcome to new Adv RX Class member “Lyndsey”! (No relation to Lindsay).

CF Games Open: Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.