WOD – Page 536 – SNORIDGE CROSSFIT

Rules of the Road

Amy N. handstands in the Swiss Alps while on vacation:

Food for thought: “Pardon My French” from CrossFit Beaumont (TX)

This post above is becoming quite common in CrossFit gyms. “Rules” that really are part common sense, part respect for the box, part respect for your fellow CrossFitter. At the King CF Grand Opening today for their awesome new space they have a sign at the entrance. It reads in part that you arrive on time. When you do you warm up to be prepared for class and to avoid injury. When the coach signals that it is time to start the WOD or teach then you should be ready and attentive. If you arrive late it’s 10 burpees, no questions asked. If you arrive too late for the warm-up you have 30 burpees as your substitute warm-up and then it’s 3-2-1 Go. This is not meant to be punishment but rather it’s meant to keep classes flowing, athletes working, and people accountable. The sign is simply a reminder that helps drive discipline and expectations within the gym.

In our box we have rules on our whiteboard. It is expected that everyone read them and know them. This means if you violate them then its penalty burpees no questions asked. That said if you know the rules then we should never have to hand them out. 😉

Water Wings

5 Rounds for time:

30 Air Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (135#/95#)

* RX+ option: 6 Rounds at 155#/105#

Results

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Quote of the day:

“Regularly learn and play new sports.”

Lindsay demonstrates great swim technique at the SRCF Swim Clinic today:

Today was the SRCF Waterboarding…Drownproofing…I mean swim clinic! Lindsay and Dustin put on an amazing clinic for 12 CrossFitters that had a very structured focus on technique, drills, breathing, body position, propulsion, and more. Everyone who went said they not only had fun but learned a lot and came away with many things to work on to improve their swimming. Thanks to both of you two great swim coaches for organizing, planning, and coaching this event! We must plan another one soon.

Death by 10m Sprints

Skill Work:

15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups)

Then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

Results

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Sprint and Tag:

Jana shows another way to get chalked up and ready to go. This is also considered proper chalk usage:

Attention Swimmers!

Swim Clinic: SRCF will be hosting a swim clinic Saturday morning (tomorrow 9/24) from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Saturday WOD: If you aren’t swimming then show up for the 0930 WOD. Reminder no advanced RX class tomorrow. The main class WOD will be scalable for any wanting to scale up!

Frank and some CrossFitters from his Company at Joint Base Lewis McChord after Fight Gone Bad the other day. Frank did it again after Saturday to “break in” the new rowers they got and hit a PR!

Notes:

Becca Voigt finished in 3rd place at the 2011 CF Games for the women. All while battling severe vertigo for two days from a car accident she was in nine days before. Impressive stuff.

Valley Girl’s Vertigo by Andréa Maria Cecil – CrossFit Journal

Paleo Nutrition for Kids:

Banana Pops from the CrossFit Journal

Ingredients:

3 bananas
Jar of almond butter
Chopped pecans or your favorite—ahem!—your child’s favorite nut
1⁄2 cup dried cranberries
additional supplies
Wooden skewers, cut in half

Directions:

Cover a cookie sheet in wax paper.

Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves. Place the cookie sheet in the freezer and leave there for at least 30 minutes.

Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.

Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick.

Place the pops back on the wax-covered cookie sheet.

Place the pops back in the freezer for at least 30 minutes until they harden.

Happy Birthday Lindsay!

2 Rounds for time:

29 Power Clean (115#/75#)
29 Box Jumps (24″/20″)
29 Toes-to-Bar
29 Box Jumps (24″/20″)
29 Kettlebell Swings (70#/53#)

Results

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The Birthday Girl Lindsay hangs loose with some of the late crew:

Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)

Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)

The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive. Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.

CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:

“Making a Difference” on FGB6 – NBC NIghtly News

“Transforming an NFL Quarterback” with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

What do you do if you get a Smart Car for a loaner vehicle? You use it of course!

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

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Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Needs more PR Bell:

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

“Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

FGB6 Event Video

Strength WOD:

Deadlift 5×3 (5 sets of 3 reps)

3/3/3/3/3

Immediately after complete the following Checkout WOD:

“CF Games 2008 DL/Burpee Couplet“

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

* Men’s event winner: Chris Spealler 2:41

2008 CF Games Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

Results

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Tons of PR’s (literally when you add up all the weight deadllifted) today!

Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it.

Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!

Fight Gone Bad 6 at SnoRidge CF:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

Choose Your Snatch

For time and load:

800m Run
Snatch (Squat) 30 Reps
800m Run

Results

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Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!

We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.

Michelle getting a class ready for some PVC action:

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara “P-bar Man Test” – video [wmv] [mov]

Jeremy tackles ring HSPU in “Meadows”:

Events:

This Saturday you have three workout options to choose from; swim, run or WOD:

The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)

Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Fight Gone Bad 6

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

Wall Balls (20#/14# to a 10’/9′ Target)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Results

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Today was Fight Gone Bad 6!

Today four affiliates, one garage gym and over 61 athletes came together to complete Fight Gone Bad 6 for a truly worthwhile fundraiser. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Devotion, and Imperial CrossFit collectively raised $1000 today in donations. This does not take into account the $2500 raised online from SRCF and from the other boxes!

Today couldn’t have gone much better. Huge turnout for a day that ran smoothly and finished a little earlier than anticipated due to having more stations and judges to run athletes through, people warming up and being ready, and plenty of awesome cheerleading. In the end we had good weather for 61 athletes, a total crowd of 100 or so through the day, a ton of PR’s, and a sense of purpose towards the reason we were all doing this. Raising funds for the families of our Special Operators who sacrificed and were lost in battle is a pretty worthy cause. In total CrossFitters worlwide helped raise in excess of $2 million for 3 charities! (* all cash raised today will be donated to Sportsgrants via those who registered online; all checks will be mailed in directly to Sportsgrants with an accompanying donation form)

Another highlight was meeting and watching so many who represent so many different boxes come together and grow the larger CrossFit community. If you were a visitor today we hope you enjoyed it, crushed the WOD, and made new friends. There were tons of pics taken so if anyone wants to share them please do, either by posting a link to any online albums to comments or sharing via Facebook. Getting so many of us together means we just have to plan more inter-affiliate WOD’s or throwdowns.

Thanks to everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Fight Gone Bad 7 in one year!

Top two scores (Men and Women) below, for overall results see the link above:

Jake Fields – 421 Rx (CF Devotion) Annie Malone – 331 Rx (Yelm WOD Dogs/SRCF)

Plenty of Fight Gone Bad 6 Pics:

Ring Work

Choice of WOD’s!

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
15 Supine Ring Rows

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box or sclae the height of rings.

Or:

AMRAP in 20 Minutes of:

400m Run
7 Muscle-Ups

Results

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The Ring Row is an overlooked exercise. It’s benefits are many: from developing the pull-up and building strength and stability in the upper back, lats, arms, forearms and “core” to teaching an athlete the importance in mastering the ability to move their own bodyweight in a dynamic plane. This exercise is easily scaled to different ability levels and given practice and consistency these can be a great skill/strength work either pre or post WOD to work on getting that dead hang, kipping pull-up, or chest to bar pull-up.

Teri demos the ring row to a partial supine position:

Saturday is Fight Gone Bad 6! Who’s ready?

Fight Gone Bad 6: Have you reached your fundraising goals yet? If you are participating please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate.

Go Time: Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time.
If you can come after 1030 then please do so! This may help avoid the “crush” of early arrivals.
When you arrive please sign up on the whiteboard then hit the warm-up.
Each person will have a coach/judge.
We will brief movement standards, scaling levels, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation.
We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. We will get EVERYONE through!
Please be patient in the event it’s crowded, we will have things moving fast and will do our best to make it smooth with each wave.
Feel free to hang out, cheer, and party rock with your fellow CrossFitters! How can you not be excited for this?!

We will be joined by the studs and studettes of Compound Fitness, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. This WOD will also be taking place in Affiliates, gyms and garages worldwide! Don’t miss it!

Tonight was the “coaches run” of Fight Gone Bad to allow the coaches to devote their time tomorrow to coaching and judging you! Michelle, Moe, Rona, Mark, Jeremy, Kim, Jake and I all fought the good “Fight”. We used the same standards, called no-reps, hit PR’s, celebrated with high fives and chest bumps, and had an overall great time (post WOD). Special thanks to David, Rob, Justin, and Andrea who all came by to cheer and help out.

Pre FGB Party Rocking:

Coaches Row:

Pukie? Not quite:

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Bionic Maggie:

Quote of the Day (from Tuesday after the 100 Burpees WOD):

“So today was my first official WOD and I was introduced to these “burpees”. I am now going to go to sleep and have burpee nightmares. I’m sure they will haunt me for more than one night.” ~ Lincoln

This WOD is deceiving. Each time it kicks my butt. It also brings back a couple CrossFit memories. The last time we did this WOD was in 2010 in the old box. After the WOD I remember Coach Rona got her first rope climb. The last time I did this WOD was at Bolling AFB in Maryland when Michelle and I were home visiting my family. We took my brother and his wife to the gym on base and did this WOD in the middle of the workout area. I remember everyone in the gym just staring at us even though it was their “CrossFit” area (they had some CF equipment like KB’s and bumpers). I also remember the facility manager walking over in the middle of the WOD to tell us we were making too much noise and disturbing people. I politely told him if he gave us all another 5 minutes that we would all be quiet and flat on our backs (we were almost done). It was slightly less and we were definitely on our backs after this.

Bionicles Caryn and Jana:

Notes:

FGB6 on Saturday! Bring your patience and your intensity for the WOD! It will be a day of awesomeness and we will workout rain or shine!

Pretty useful link if you or someone you know is new to CrossFit:

Starting CrossFit. A Beginners Guide To CrossFit from beyondthewhiteboard.com