WOD – Page 521 – SNORIDGE CROSSFIT

Tabata!

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata Med Ball Clean (20#/14#)

Tabata Double-Unders

Tabata Push-ups

Tabata Kettlebell Swings (53#/35#)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

8 rounds of 20 long seconds of work, 10 short seconds of rest. Tabata workouts both crawl and fly by.

Notes:

This a great demonstration of athleticism by two Games athletes. It also is a great demonstration of one not understanding pacing in a workout. Especially one designed to be a short but heavy barbell-gymnastics couplet. Had Lindsey understood that winning round one by going unbroken would tax her as much as it did, she might have slowed it down like Briggs, and been much closer in the end. Both are beasts and crushed a very tough workout, but a lesson nonetheless in pacing.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout – [video]

I posted this yesterday, but if you haven’t seen it yet its a great interview of 2 times Games champ Annie T. Watching it makes me like her even more.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]

Max Snatch

Strength WOD:

1RM
Snatch

Conditioning WOD:

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats
15 Box Jumps
400m Run
9 Overhead Squats
9 Box Jumps

Results

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Lots of Snatch PR’s today! If you didn’t PR don’t freak out, working at 80-90% of your 1RM with consistency and improved technique is what leads to a PR. Get those reps in, focus on form and the weight will come.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark and watch the competition.

Events:

This Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

First Descents is a non-profit foundation dedicated to the needs of young adults with cancer. First Descents provides unique outdoor education experiences to let these young cancer fighters reclaim their lives. Kelly Starrett (who is riding with the First Descents cycling team with Dirk this summer) also donated a spot to a Mobility and Recovery seminar this December and a signed copy of his Supple Leopard to raffle off and help raise funds.

Details:

Where:Kestrel Winetasting Cellar, Woodinville, WA
When: 5-9pm, Saturday May 18th
Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel’s best wines paired with a special selection of appetizers and desserts.

NOTE: If you cannot attend but would like to make a donation, please donate any amount to Meredith who will then consolidate all donations from our gym and Barbara will help get a 3 to 1 matching grant from the Gates Foundation. Donations to Meredith would need to go to her by June 1st.

"Jackie"

For Time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

Results

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Dan Bailey’s First “Jackie” in 5:30

Chris Spealler “Jackie” in 5:32

Who loved the ab checkout WOD today? This guy did:

* Note: No real athletes were harmed in the filming of this workout.

CF Games:

In under an hour today, all tickets to the 2013 CF Games sold out. (This inlcudes the disappointing large number of tickets that scalpers purchased). For those who will be watching from home and online look here for media coverage details.

CrossFit Games Media Coverage

Lindsey Valenzuela: New Partner, Plan and Prep for Regionals

Regional Preview: Week 1

"2013 Regionals Event 7"

Main Class:

In Teams of 2, Complete As Many Rounds As Possible in 15 Minutes of:

50m Sprint
1 Rope Climb 15′
2 Squat Clean (165#/100#)

* One bar. Alternate each round with your partner. Sub 2 Supine Rope Climbs to 1 Rope Climb.

Advanced RX Class:

“2013 Regionals Event 7”

4 Rounds for time:

2 Rope Climb 15′
100 ft. Run
4 Squat Clean (225#/135#)
100 ft. Run

Results

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Events:

Next Saturday evening Dirk and Meredith are hosting First Descents Wine-O-Rama at Kestrel Winetasting Cellar for a fundraiser for young adults stricken with cancer.

Details:

Where:Kestrel Winetasting Cellar, Woodinville, WA
When: 5-9pm, Saturday May 18th
Cost: Please join them at the Kestrel Winetasting Cellar for a special tasting event where, for your donation of $25 dollars, you will be treated to some of Kestrel’s best wines paired with a special selection of appetizers and desserts.

Congrats to Christa who got her first 15 foot rope climb on Saturday!

Finish Hard

Strength WOD:

1/1/1/1/1 Clean Pull + 1/1/1/1/1 Power Clean

* Perform each set as a “touch and go” complex

Conditioning WOD:

4 Rounds for time of:

400m Run (max effort)
* 2 Minute rest each round

Results

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Whether it’s a clean or a sprint, finish hard. It’s all about speed through the middle or sprinting across the line.

Ashley working her power cleans today (and PR’ing at 25#):

CrossFit Games Update: May 10, 2013 – [video]

CrossFit Games Tickets On Sale Monday

Squat Day

Strength WOD:

5/5/5/3/3/3
Back Squat

Conditioning WOD:

As Many Rounds As Possible in 6 Minutes of:
6 Back Squats (135#/95#)
6 Toes-to-bar

* Must clean and jerk or snatch bar from ground.

Results

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Bad luck. Cheryl Nasso Will Not Compete at Regionals games.crossfit.com

20 Tips That Will Make You Better at Olympic Weightlifting breakingmuscle.com

Why Olympic Weightlifting Shoes Matter – Tabata Times

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

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AM vs. PM:

Happy birthday to Andrea (and all of you May peoples)!

All 2013 Regional Events Released games.crossfit.com

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark and watch the competition.

Hang Complex

Strength WOD:

1/1/1/1/1 Hang Snatch + 1/1/1/1/1 High Hang Snatch

* Perform each set as a complex

Conditioning WOD:

2 Rounds for time of:

750m Row
20 Handstand Push-ups

* 15 minute time cap

Results

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Today’s complex emphasizes a strong finish and speed under the bar from both the hang (above the knee) and high-hang position. The high hang differs among some coaches; it can either involve both the hips and knees, or only a shallow dip at the knees. My intent is to keep the high hang exactly that, a shallow dip that keeps the chest high and the knees slightly bent with the hips vertical. The hang (above the knee) bottom position involves the hips and knees bending with the shoulders in front of the bar while the bar stays in contact down the front of the quads.

Saturday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released

A History of Regional Competition

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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Congrats to Rob W. for getting consecutive freestanding HSPU’s today after the WOD! Achievement unlocked.

The walking lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Today’s WOD Demo with Chris Spealler and Eric O’Connor from 2010 (Chris Spealler 6:42, Eric O’Connor 7:01) – video [wmv] [mov]

Friday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Cleans and Snatches

Main Class:

In Teams of 2, complete 20 Rounds for time:

3 Squat Clean (115#/75#)
3 Power Snatch (115#/75#)

* One bar. Alternate each round with your partner. (10 rounds each partner)

Advanced RX Class:

10 Rounds for time:

3 Squat Clean (135#/95#)
3 Power Snatch (135#/95#)

Rest 2 Minutes, then complete:

2 Min. Max Rep Burpee Muscle-ups or Burpee Pull-ups

Results

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The Line-up:

Congrats and fist bumps to Craig who got his first FIVE muscle-ups yesterday:

Media Coverage at the 2013 Regionals

Chris Spealler does “Chunky Diane” with 315# and parallette HSPU’s. That load is the equivalent of 2 times bodyweight plus 15 more lbs. for 45 reps (He weighs 151 lbs.).

Sean Lind does Freestanding HSPU and Power Snatches with 185#. Plus he is wearing our Brutal Fun shirt!