WOD – Page 532 – SNORIDGE CROSSFIT

Homework

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

5 Rounds for time:

15 Hand Release Push-ups
10 Toes-to-bar

Results

Read the below article on how to improve your Oly lifts. This is spot on. “Go slow to go fast.” This cue is something I have heard Coach Burgener use so often it plays in my head when I snatch or clean. Sometimes we want to rush things and forget we need to slow it down first to maximize technique and form. Or to just clear the mind and stop thinking too much before the lift.

Homework: “Want to Be Good at Oly?” by Chad Vaughn, CrossFit Journal article [pdf]

Notes:

Please read the whiteboard and check the website often to ensure you don’t miss any announcements. (Plus as a bonus you get to see decent pictures and articles or videos) For those who plan to come in this Monday AM (5/27 for Memorial Day Murph), please sign up on the whiteboard for a class time. Note we are closed in the afternoon and there are no PM classes this Monday.

"Insert Day Here" Gone Bad

Skills WOD:

Every Minute on the Minute for 10 minutes complete:

1 Muscle-up

* or complete EMOM for 8 minutes of:

3 Muscle-ups or 5 Pull-ups (choose strict, Chest-to-bar, or kipping)

Conditioning WOD:

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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Quote of the day: “That’s probably the barfiest triplet ever.” ~ Teri

Events:

This Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link above where you can read about this true hero and Medal of Honor recipient and what this classic CrossFit Hero workout is. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

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. Come join your SRCF family on Monday!

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph for a scaled option)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
Please sign up on the whiteboard in the gym. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

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 at the ShoWare Center in Kent and watch the competition.

Hang On

5 Rounds for time:

7 Handstand Push-ups
15 Hang Power Cleans (115#/75#)
200m Run

Results

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May OnRamp finished on Saturday and today almost everyone came in for their first class! Introduce yourself if you see someone new and lend a helping hand or demo if needed.

Events:

Memorial Day Murph registration is open and we will program this for next Monday 5/27. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for the PM)
Please sign up on the whiteboard. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

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 at the ShoWare Center in Kent and watch the competition. It will be an awesome weekend of competitive exercising and CrossFit t-shirt shopping.

CrossFit Games Update Show, May 19, 2013

Kristan Clever Talks About Her Injury

Partner "Annie + Karen" and Team America

Main Class:

In Teams of 2, Complete for time:

50 Double-Unders
50 AbMat Sit-ups
40 Double-Unders
40 AbMat Sit-ups
30 50 Double-Unders
30 AbMat Sit-ups
20 Double-Unders
20 AbMat Sit-ups
10 Double-Unders
10 AbMat Sit-ups
150 Partner Wall Balls

* One AbMat. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1
Snatch

“Team America: Outlaw CF”

In Teams of 2, Complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatch, any style (155#/105#)
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls

* Split work with your partner. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

Results

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“I’m Batman”:

Josh Bridges Takes First On Event 4 – [video]

SoCal Regional Live Footage: Women’s Event 6

CrossFit Games Update Show, May 18, 2013

Power Up

As Many Rounds As Possible in 20 Minutes:

10 Power Cleans (135#/95#)
10 Burpees
400m Run

* Advanced RX: Scale up to 155#/105#

Results

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Power Clean by Spencer:

Happy birthday today to Chris H.! He recently competed in April in a fundraiser throwdown in Bozeman, Montana and placed 8th place in the men’s division.

Jason Khalipa, Neal Maddox and Austin Stack on training together – video [wmv] [mov] [HD mov]

The Missed Lift That Shocked the South East games.crossfit.com

Day One Down in Europe

SoCal Regoinal Report: Shakeups and Surprises in Events 2 and 3

30 Muscle-ups for Time

Strength WOD:

3-3-3-3-3
Shoulder Press

Conditioning WOD:

For time:

30 Muscle-ups

* Scale: 60 Chest-to-bar Pull-ups

Results

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I’ve wanted to program this for some time now. Before I did though I wanted to have a sizeable enough group of people who could do muscle-ups to give this a shot. Congrats to everyone who got on those rings and knocked them out. For those who missed the WOD today and have muscle-ups you can make this one up tomorrow.

Aaron’s reaction after completing all 30!

I kinda don’t see him finishing last in the European Regionals this weekend: Mikko Salo Returns to Regionals

Regionals begin tomorrow. Here are the 4 regions that go first from Friday through Sunday:

Europe Regional
North East Regional
South East Regional
Southern California Regional

Media Coverage at the 2013 Regionals

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!