WOD – Page 538 – SNORIDGE CROSSFIT

Teamwork

Main Class:

In Teams of 3 complete:

3000m Row (One rower per team)

After row is complete, then move on to:

150 Burpees
30 Wall Climbs
(Break up the reps however you like, Only 2 work while 1 rests)

Once complete, then all must:
Run 1 Mile with plate (45#/25#, Share the plate, one plate per team)

Advanced RX Class:

7 Rounds for time:
7 Power Snatch (95#/65#)
7 Snatch Balance (95#/65#)
7 Overhead Squats (95#/65#)

Results

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“Burning Runner: An Inside Look Into CrossFit Culture” from Competitor.

“The Barbell Hates Skinny” from CrossFit Lisbeth.

A Week of Heroes: "Hammer"

5 Power Cleans (135#/95#)
10 Front Squats (135#/95#)
5 Push Jerk (135#/95#)
20 Pull-ups
Rest 90 seconds

Post Time for Each Round

Results

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“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.”

Today was the last day of our “Week of Heroes”. Gone but not forgotten. Paying tribute to the sacrifice of our service members is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit.com after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter. These workouts are meant to be tough and the movements or numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Every single person this week gave effort, sweat, and even some blood. Not a single person complained, and all of you worked through some pretty tough workouts that have a little extra attached to them as they were dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.

Notes:

Tomorrow is our last day of Session 2 for CF Kids! See your little squatchers at 0930 and big Squatches for Main class at 0930 and Advanced RX at 1045.

Register for either the Railroad Days on 8/20 or go get a team of 2 Men and 2 Women for WODFest (on 8/20) if you are interested. Rules and details are at the link above.

(Go here to register for Railroad Days 5k/10k or Kids 1k by August 15th)

We are going to hold another test soon for anyone wanting to try the Advanced RX Challenge. The tenative date is on Saturday Aug. 27th. Passing this test will allow particpation in the Advanced RX Class on Saturdays at 10:45. Not passing is still a great thing as it will highlight the advanced skills, lifts, and loads you have to work on.

Explanation and reasoning behind the Class can be found here
This class will be open to any members (and coaches) who can pass the test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass. This class is kick ass! (It is a “Go/No-Go” test and will be difficult. The intent of the test is to show areas that are clearly weaknesses to improve upon and to allow you the athlete to become more focused on being awesome.)
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge before you decide to show up and test so you are prepared.

A Week of Heroes: "Nate"

Quote of the Day: “This nation will remain the home of the free only so long as it is the home of the brave.” ~ Elmer Davis

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Josh muscles it up:

“Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”

Katie and the Box Pike HSPU:

Notes:

Scaling muscle-ups and handstand push-ups can be a challenge as there are so many different variations of skills and strength to work on. All of them becoming more difficult to address an athletes weakness the larger the class. Thanks to everyone for the patience today in addressing different set-ups and equipment, whether it was on the rings or bar. (Note: the general scaling today was muscle-up progressions if you have a chest-to-bar pull-up and ring dip, then 2 C2B pull-ups and 2 ring dips to one MU, then 2 strict pull-ups and 2 dips to one MU. For HSPU it was strict or kip, then pike off the floor, or box with varying height). Once each class was sorted out it was ON and the effort was intense!

Amy’s daughters (Calla and Ellory) are monkeys!

“Behind the Scenes: Part 2” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Games Vault: Womens End 1, End 2 and End 3, Heat 2 – video [wmv] [mov]

A Week of Heroes: "Michael"

3 Rounds for time:
Run 800m
50 Back Extensions (Sub Good Mornings 45#/33#)
50 Sit-ups

Results

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“In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Notes:

Welcome to Sheri, Lynne C., Jan, Jenny, Clint, Jen, Anna M., John, and Scott who have all completed Elements recently (and to Melissa who finishes on Friday)! Get in for classes, don’t wait and get fitter one WOD at a time.

Wool Hoot and contests to Lu-Dizzle who is one bad bass breast! She hit her 100th WOD tonight. Translation for those who don’t speak “Rona-type”:Woo Hoo and congrats to Luanne who is one bad ass beast!

Matt, Dustin and Jim from Dirt Corps all raced this weekend in the 2011 NW Cup Series at Whistler, BC. The Dirt Corps landed several podium spots including Matt’s three 1st place wins and a 2nd!

Matt HS Pic:

David drops in at Anaheim CF West this week and PR’s his deadlift before the main WOD:

A Week of Heroes: "Josh"

21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Results

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“SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.”

This past weekend our nation lost 10% of the warriors who make up one of our best wartfighting units (unofficially called Seal Team Six or Naval Special Warfare Development Group). It is the worst single day loss of US forces in Afghanistan and the largest loss ever by the SEAL community.

Notes:

Games Vault: Mens End 1, End 2 and End 3, Heat 1 – video [wmv] [mov]

Q: What’s the common thread in these pictures?

A: Good Overhead Squat and shoulder position regardless of load

A Week of Heroes: "McGhee"

As Many Rounds As Possible in 30 minutes of:
5 Deadlift (275#/185#)
13 Push Ups
9 Box Jumps (24″/20″)

Results

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

This week in honor of the 30 fallen soldiers, sailors and airmen who were killed in action in Afghanistan when their Chinook was shot down we are programming a Hero WOD each day. Please keep the sacrifices of all of our fallen in your thoughts and give your all this week.

Notes:

WODFest Event in Seattle:

“WODFest is a CrossFit competition for all levels, test your metal against the best of the best in the Firebreather division, or if you do Prescribed weights compete in our RX’ed division, and if your a Master (35+ every 5 years) compete against athletes your own age in our Masters division(s).

WODFest will be held August 20th, 2011 at a great outdoor facility in Seattle’s Magnuson Park on the shores of Lake Washington. The events will be held at both indoor and outdoor venues, so you will be able to get your tan on while breaking a sweat!”

Cost is $55 a person for individuals. There are several divisions (Firebreather, Open, and Masters starting at age 35 and going up). There is also a team event of 2 men and 2 women. If you don’t want to compete individually consider making a team. If you are interested check out the site and let us know! If you are on the fence about competing go for it!

* Note this is the same day as the Railroad Days 5k/10k to help in planning.

Games Vault: Womens Triplet Sprint, Heat 5 – video [wmv] [mov]

“Cooking with Nick Massie: Tokyo Slaw” – video [wmv] [mov]

Honoring Heroes

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.” ~ George Orwell

This week in honor of the 30 US Troops (among them TF 160th SOAR pilots and 22 Seals from SEAL Team 6) that were tragically killed in Afghanistan during combat operations we will be programming a week of Hero WOD’s. They will be well thought out and balanced. Scaling of course will be encouraged as these workouts are known to be tough. Let’s honor those who died in service to our country together.

Team Kalsu

In Teams of 2 complete:

On the minute:

One partner will complete 5 burpees and perform max rep thrusters on the minute. (Main Class: 95#/65#, Advanced RX Class: 135#/95#). After one minute rotate with your partner who will complete 5 burpees then max rep thrusters as able during that minute. At the beginning of the next minute switch with your partner and continue to perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Results

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RX Tag:

Today we did a team version of one of the toughest little-known CrossFit WOD’s. After completing this in teams of 2, I can’t fathom doing this solo with 135#. Who was 1LT Bob Kalsu? Why is there a CrossFit WOD called Kalsu dedicated to him? CrossFit Football dedicated this WOD to him as the only NFL player to die in the line of duty in combat (during the Vietnam War). Sharing the 100 thrusters with a partner was tough and a great team building WOD today. Props to Teri for going solo to 50 reps.

RX Plus “Slappin’ Butts” Tag:

Two types of tag ups featured above. One is more efficient and has a faster cycle time while the other requires both athletes to sacrifice time to make eye contact, extend their arms and practice coordination and accuracy. Either way you can’t go wrong, but slappin’ butts is more fun.

Some of the crew with the 2011 Fittest Man on Earth Rich Froning and Masters 50-54 Silver Medalist Heidi Fish:

* Note Michelle looks especially happy and is actually leaning AWAY from me. Damn.

Notes:

Don’t forget to register for Railroad Days 5k/10k or Kids 1k by August 15th!

“Behind The Scenes: Part 1” by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

Summer Squatch Fest!

Alternate 5/4/3/2/1 reps of each for time:

Rope Climbs (15′)
Clean & Jerks (155#/105# for Rds. 1-3, then 185#/135# for rds. 4-5)

* One bar, athlete must change out weight themselves

Results

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Congrats to Amy N., Greg L., and Lindsay who all got their first rope climbs today!

The WOD today was inpsired by the 2011 Reebok CrossFit Games Opening Ceremonies WOD “climbs and clean and jerks”. Instead of adding weight for all 5 rounds we opted to program this to only one weight change (not as heavy) through the WOD and it appeared to work out great.

Games Vault: Mens Rope/Clean, Heat 5 – video [wmv] [mov]

Womens Event 1 Archive Footage – video [wmv] [mov]

Tonight we held our Summer Squatch Fest at Ana’s and it was an amazing turnout! Glad to see everyone come out with the kids, relax, socialize and have a great time. Thanks to Anna for devoting her awesome restaurant to us and to Lucy and Lindsay for organizing it all! We will do this again!

Lindsay sent us this pic of an incredible handstand with a scenic view of Yellowstone. Great form!:

Birthday Couple

4 Rounds for time of:
26 Box Jumps (24″/20″)
31m Overhead Walking Lunge (45# plate/25# plate)
26 Push-ups

Results

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Happy Birthday to both Steph S. and Amy N. Hope you “enjoyed” your combined birthday grinder! (26 and 31 represent the day of their birthdays)

Amy conquers Box Jumps:

Steph deadlifts during “Rankel”:

Want to know what the specator experience was like this year? Here’s a glimpse in fun-city:

“This Is Sick” from the 2011 Reebok CrossFit Games – video [wmv] [mov]

Zombie Training: