WOD – Page 521 – SNORIDGE CROSSFIT

Knees Out, Heels Flat and Elbows Up

Strength WOD:

2-2-2-2-2
Front Squat

* 15 Minutes to find a 2RM

Conditioning WOD:

4 Rounds for time of:

400m Run
12 Front Squats (135#/95#)

Results

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Basic keys to the front squat:

Hands outside of shoulders with the bar on the shoulders and upper chest, NOT resting in the hands and wrists.
Hands should be open and fingers loose to get the elbows up.
Feet are shoulder width.
Keep the knees out and chest vertical while driving the hips back first and feet flat on the floor as you squat.
Break parallel and push through the heels and drive those elbows up and knees out as you stand up.
Yell and grunt loudly as needed.

CrossFit Games:

It’s sadly ironic that just last week when CrossFit posted a video about Mikko’s return to the Games this year after missing the past two due to injury he said “That’s just life. Something always happens. And sometimes they are like good things, sometimes they are bad things. But it’s inevitable.”

The inevitable struck again, and the bad things for Mikko returned. I swear he’s the new Madden Curse of CrossFit.

Mikko Salo Withdraws from 2013 Games

Second Games Event Announcement

Someone in the 6pm Class gets a NO REP! 35lb. bumpers go in the 35 lb. pile!

Counting Up

For time:

25 Handstand Push-ups
50 Toes-to-Bar
800m Run
75 Push Press (75#/55#)
150 Double Unders

Results

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Want to know the first WOD for the Games? You can get a partial clue here. Heavy overhead squats and running are on tap.

First 2013 Event Announcement From The StubHub Center – [video]

One of my best personal memories of CrossFit is being able to say I competed against Chris Spealler. Granted it was no competition but being in the same Regional in 2009 with him was a pretty damn cool memory. This year marks the first CrossFit Games he won’t be competing in.

“Speal’s First Year Out” – [video]

Speal warming up back in 2009 at the Puyallup Fairgrounds:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29). Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Skills WOD:

3 Rounds not for time of:

50 ft. Handstand Walk
30 Sec. L Sit (Rings)
2 Rope Climbs (practice 15′, 20′, or Legless)

As Many Rounds As Possible in 12 Minutes of:

100 ft. Overhead Barbell Carry (155#/105#)
5 Muscle-Ups
20 Kettlebell Swings (70#/53#)

Results

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Mikko Salo, 2009 Games champ and one of my favorite CrossFitters returns to the Games this year. This guy embodies CrossFit and some of the best aspects of the community. I know of no other Regional athlete that while competing in their Regional also stuck around each day to help the equipment crew prep the rigs and layout for the next day’s workouts.

I like the quote at the end of the video that shows his perspective on CrossFit, the Games and where it fits into his everyday life. In his broken English he says:

“Real life is somewhere else. This is just grown people playing. Playing around. You shouldn’t take too serious about this. It’s a great way of life and a great sport but still there are real stuff also in the world.”

“A Champion Returns” with Mikko Salo – [video]

“I promise if I make the Games then I will learn to butterfly (pull-up).” ~ Mikko Salo on finally addressing a big weakness.

Class Schedule Update:

During the CrossFit Games (25-29 July) we will have a modified class schedule as the we travel down for our annual Games-cation. Coach Moe will be running several classes a day but not all classes will be available during those days. Stay tuned as we announce the schedule soon.

Chad Mackay Does 14 Touch and Go Snatches at 185

Legless Rope Climb:

EMOM = Fun Friday

Strength WOD:

EMOM for 6 Minutes Complete:
2 Snatch (full) @ 70%

* Touch and Go

Conditioning WOD:

3 Rounds for time:

10 Snatch (full) (115#/75#)
50 Double Unders

Results

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EMOM, one of my favorite methods of strength, technique and work capacity training. What does this strength workout format benefit? Read: EMOM (Every Minute On the Minute): A Formula For Volume and Skill Development

I was planning to write up some key performance points to the snatch but then found this sequence from hookgrip that shows the key points to the snatch.

Note in the first two pictures of the sequence how far over the bar he stays with his chest while keeping his shins vertical and back angle the same, then in the next three pictures he keeps the bar in contact while maximizing the “finish” and extension of the hips and knees to pull under and receive the bar. In all of this pics you can also see the knees “out” or externally rotated.

20 year-old Karen Martirosian from Russia snatching 180kg or 396 lbs:

Notes:

Kendrick Farris of Team USA Weightlifting earned a bronze medal today at the World University Games. At a bodyweight of 206# he set a PR on his snatch at 354# and shattered a 14 year old American record on the C&J with a 464# lift! Badass!

CrossFit Games Update Show: July 12, 2013 – [video]

Bunch of Jerks

Strength WOD:

EMOM for 7 Minutes complete:
1 Power Clean + 2 Push Jerks

* Rest 60 sec between lifts

Conditioning WOD:

For time:

5 Power Clean and Push Jerk (205#/145#)
1 Muscle-up
4 Power Clean and Push Jerk
2 Muscle-up
3 Power Clean and Push Jerk
3 Muscle-up
2 Power Clean and Push Jerk
4 Muscle-up
1 Power Clean and Push Jerk
5 Muscle-up

Results

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EMOM: A workout format where you do the work “Every Minute on the Minute”.

Congrats to Coach Lisa who got her first muscle-up after the WOD! Now we just need photo proof or it didn’t happen.

“First CrossFit Workout?” CrossFit Journal video [ipod] [mov] [HD mov]

Chipper

For Time:

800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)

Results

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Chipper: A workout with many reps and movements, typically done in one single round for time. i.e. you “chip” away at it.

Two worthwhile articles to read, especially if you are relatively new to CrossFit or our gym. I wholeheartedly agree with the “Rx fallacy” and the list of 30 things to focus on instead.

The #Crossfit Rx fallacy and 30 better ways to train www.tyrellmara.com

10 Mental Performance Tips for CrossFitters www.wodtalk.com

Throw and Go

Skills WOD:

10 Minutes:
Pull-ups

(Progression/practice: Choose Strict, Kip, Weighted, Chest-to-Bar, etc.)

Conditioning WOD:

4 Rounds for time:

20 Two-for-One Wall Balls (20#/14#)
20 AbMat Sit-ups
15 Hand Release Push-ups
400m Run

Results

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Quote of the day: “In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.” ~ Chris Spealler

Pretty inspiring. One year removed from cervical cancer and surgery Ashley Carriveau placed 2nd in the NorCal region and is going to the Games: “The Brave” with Ashley Carriveau – [video]

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately. One point is given for each rep.

Results

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Today was a great turnout for the “Hope” workout. This WOD is also a fundraiser where 100% of your donation goes toward the fight against catastrophic children’s illnesses which benefits St. Jude Children’s Hospital.

Can I still donate?

Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing.

Hope For Cures in the Nation’s Capital – [video]

Fourth Hangover

Strength WOD:

3-3-3-3-3
Deadlift

* 20 Minutes to find a 3RM

Conditioning WOD:

3 Rounds for time of:

50 Double Unders
25 Kettlebell Swings (53#/35#)

Results

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Too many S’mores for me last night! Definite sugar hangover today. Hope everyone had a safe and fun time celebrating ‘Merica!

Quote of the day: “Oh I hook grip EVERYTHING.” ~ Lindsay (Note: Dustin looked very happy when she said this)

Hope For Cures workout is tomorrow! Come to either the 0930 or 1030 time. If you want to donate you can donate here to this profile I created for SRCF.

Products:

Do you have Bakballs? If not maybe you want to get a pair. You could also tape a couple balls you have laying around together and save some money. Yes this product is real.

Review: Bakballs

Some of my favorite quotes from this review:

“One of the best features of Bakballs is that you can use it while in bed!”
“And most of the people I used to test the Bakballs on found this size worked fine. Although there were several who found the ball itself was either a little too big or small, meaning they were simply unable to get the advertised benefit.”

"Grace or Isabel or Isa-Grace"

“Grace”:

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

Or:

“Isabel”:

For Time
30 Snatches (135#/95#)

Or:

“Isa-Grace”:

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

Results

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Junkyard Dog Warm-up: Over and Under

Happy Independence Day!

Today was a choice between two classic CF benchmarks or a mash-up of both. Both are a pair of favorites and are fast, hard, heavy, and effective. 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. Congrats to all of you who PR’d today!

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

“Isa-Grace” with Josh Everett from CrossFit.com [wmv] [mov]