WOD – Page 516 – SNORIDGE CROSSFIT

Monday Gone Bad

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Burpees
Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

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Announcing the “Mark Shark” Fan Club!

We are now less than 4 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD as we get closer. For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient (you don’t “win” it, you receive it) and what this classic Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]

Meatza, Meatza!

Farmer Mark does Farmer Carry’s:

Rest!

CrossFit Games Update: Regionals Week 1, Day 2

Nutrition:

Looking for something awesomely scrumptious to make? Try a meatza.

“Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Rob W. monkeys around:

"Bradshaw"

Main Class:

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

* Both athletes run 1 mile each per run, then alternate the exercise reps n order until the second mile
** Share one bar and one box
*** Partition the reps but only one works at a time

Advanced RX Class:

“Bradshaw“

This Hero WOD is dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds for time of:

3 Handstand Push-ups
6 Deadlifts (225#/155#)
12 Pull-ups
24 Double-Unders

Results

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For those new to the gym or if you are unfamiliar with the “Hero WOD“, here is a brief explanation. Hero WOD’s are workouts dedicated to fallen heroes who were also CrossFitters. Men and women who served in either the military, federal agencies, law enforcement, fire fighting, or other first responder role who died typically in the line of duty to our communities and country. The overwhelming majority of Hero WOD’s are dedicated to our military. Most often they are nominated to CrossFit HQ by their families, friends, gyms, or units.

As a former member of the military, I take these workouts far more serious than any you will undertake in our gym. My rule in this gym that is resolute and one I am unyielding on, is that you must respect the fallen and honor them correctly if you choose to start a Hero workout. How do you do that? You must finish what you start and show no disrespectful whining or complaining about the workout. Of course you can scale like any other workout, just do not ever quit. Remember the fallen and soldier through. Sure a Hero WOD is tough and likely harder than the normal one programmed in here on a daily basis, but it’s the least one can do in memory of someone who doesn’t have that opportunity anymore.

WOD Demo with Jason Khalipa 11:43 – video [wmv] [mov]

CrossFit Games:

“CrossFit Games Update: Regionals Week 1, Day 1“

Down In Front

Strength WOD:

Front Squat
5-5-5

* Warm up the front squat then complete 3 sets of 5 at 70-75% of 1RM.

Checkout WOD:

As many rounds as possible in 12 mins of:

7 Front Squats (155#/105#)
200m Run

* Must clean from floor, no racks. Squat clean 1st rep counts.

Results

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Tomorrow morning Coach Moe is going to have a special team WOD for the teens and their parents prior to our normal Saturday class. For the CF teens this will be a monthly occurrence. Think “Family building” through mutual suffering or a chance for them to kick Mom or Dad’s butt.

The South East, South Central and Canada West Regionals are underway.

“How to Follow Regionals” 2012 CrossFit Games

Instructions:

Click the above link
Click the Go to Regional Summaries link
Note the lack of content
Refresh often
Go back to Leaderboarding

Grab a band, stretch. Your body will thank you later. So will Coach Rona.

Bodyweight Day

Pre-WOD: Spend 10 Minutes working on Handstand skills or HS Push-ups and Toes-to-Bar

For Time:

750m Row
Then 5 rounds of the couplet:
2 Rope Climbs (15′)
25 AbMat Sit-ups
750m Row

* Sub 10 Supine Ring Rows for 2 Rope Cimbs

Results

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Hailly Climbs:

Quote of the day: “If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Mark trains for the NW Regionals with some Split Hang Power Cleans:

Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov]

I received an email tonight from the manager of the Reebok Outlet at North Bend letting me know that they will have a CrossFit store set up at Regionals with ReebokCF gear and shoes. Plenty of other vendors will likely be there but I know some of you were wanting to order shoes so you can try to get some there.

Nutrition:

“Crunchy Chicken Tenders“: Recipe for kids from the CrossFit Journal

Skills and Drills

Skills Work:

3 Rounds not for time (Focus on form and technique):

12 Push-ups
12 Kettlebell Swings (53/35#)

* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.

WOD:

As many Rounds As Possible in 12 Minutes of:

5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)

Results

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So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.

External Rotation in the Deadlift, Clean and Snatch Set-Up by Kelly Starrett: journal.crossfit.com

Nutrition:

“There is nothing healthy about diet soda. It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid. The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity; furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.^11″

Click here to read the rest of this article

From: Diet Soda Depletes Calcium and May Increase Heart Attack Risk

20 Rep Max aka "Man Breakers"

Strength WOD:

Back Squat
20RM (Rep Max)

Checkout WOD:

21-15-9 Reps of each for time:

Pull-ups
Burpees

Results

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Quote of the day: “The feet should turn out slightly for most people and the knees should track over the toes. Do not allow the knees to buckle in at any time. If they do, you will die.” ~ BodyBuilding.com, 20-Rep Squats

Welcome to the 20 rep max. Today we introduced it and everyone got to get a feel for it. This works, period. Know your numbers, set your goals, for this will return (hint, hint). To figure your load, generally shoot for around 70% of your 3RM, or 60% of your 1RM. Get stronger and watch your max climb.

1 Rep Max Calculator

20 Rep Squats Wiki

Keeping Your Adductors Strong by Bill Starr, CrossFit Journal

"Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

* RX+ Option: If you have done this benchmark previously and can go unbroken in all OHS, then consider going heavier

Results

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The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. It tests your core, shoulders, and leg strength. Learning the proper positioning requires practice, practice, more practice and then patience, but once you get it you will see a change in your speed and power as well as improve your squat snatch. Combine it with running and you have the makings of one of the best benchmark workouts ever!

Remember armpits forward, arms locked out, hips and butt back, squat deep, knees out, and weight in the heels.

This weekend the 2012 CF Games Regionals starts! Canada West, South Central and South East regions get things started on Friday.

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

“6 Reasons Why Coaching Kids Makes You a Better Coach” from Breaking Muscle.

Scaling Option? John gets creative for the OHS:

Hangman

For Time:

50 Box Jumps (20″)
5 Rope Climbs (15′)
50 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
50 Dumbbell Hang Power Cleans (40#/25#)
800m Run
50 Back Extensions

* Sub 20 Supine Ring Rows for Rope Climbs; sub Banded Good Morning for the “back extension” or run upstairs to do hip extensions on GHD.

Results

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Quote of the day: “Let’s get this over with. I’ve got some drinking to do.” ~ Walt

No post tonight. We had our long overdue coaches meeting and things ran a little later than planned. See you all tomorrow. Plan to be awesome!

Missed the Regional workouts? Here they are (along with movement standards and demos):

2012 Regional Workouts announced!

Test 3

Strength WOD:

Clean and Jerk
3/2/1/1/1

* 15 Minutes for C&J practice with excellent technique. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub Ring pull-ups or C2B pull-ups for Muscle-ups.

Results

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Yes. More Clean and Jerks. Just like the Snatch last week it was time to work heavier towards the 1RM. A few went for a PR and hit it while most worked on technique. The skills focus in Test 3 was the muscle-up or working C2B pull-ups or ring pull-ups (with or without a false grip and vital to the muscle-up).

“Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations“CrossFit Journal preview video [wmv] [mov]