WOD – Page 542 – SNORIDGE CROSSFIT

Rope-a-dope

Rob and Rona working on some skills demonstrating the new rope climb standard. You must be inverted and feet must clearly hit the 20 ft. (men) or 15 ft. line (women)…

David gave me a great idea and suggestion this past week for the website. Essentially it was that I could use the site to feature one of our coaches or members every so often with a few questions that gets to know them, what got them into CrossFit, and other general likes, dislikes and 411. I’ll be picking some standard questions and hitting people up soon.

Congrats to Marc M. who hit his 300th WOD this past week! That is epic stuff. Also congrats to the half dozen women in our box who are halfway through their Whole30 Challenge!

Notes:

Schedule notice:

We are going to be closed from 28 July through 1 August (Thursday – Monday) due to the CrossFit Games. In case you are new or you have been living under a kettlebell we are taking our annual CrossFit vacation down to California to watch the 2011 CrossFit Games as well as to coach and cheer on Pat in the Masters Competition.

We will post WOD’s each day for you to do on your own at home if you choose
The Games will be streamed live via the internets (including the masters)

This coming Saturday July 23 there will be no Advanced RX Class. CrossFit Kids and the 0930 class are still on schedule with no change.

A whole box of awesome. Picking up heavy sh*t is contagious:

Team Effort

Main Class – In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time

Score is Total Reps of Overhead Squats

Advanced RX Class:

AMRAP (As Many Rounds As Possible) in 5 Minutes:

3 Deadlift (275#/185#)
7 Push Press (115#/75#)

Rest 2 Minutes, then complete:

100 Double-Unders for time

Results

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When Don started CrossFit over a year ago he said one of his main goals was to be a better basketball player and that when he dunked a basketball he was gonna quit. Well not only is he an awesome CrossFitter and better basketball player a year plus later, he just dunked a basketball last week! CrossFit works! Lucky for us he isn’t quitting.

Don deadlifts and looks yoked:

Today there was a new rule for CrossFit Kids…”Freestyle!” When a coach yells “freestyle” the kids stop the WOD and start dancing. However they want to dance until the coach yells “WOD”. Then it’s back to the workout. Either way it’s still playtime. We are also extending this rule to the adult WOD’s so be prepared…

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

“Cooking With Nick Massie: Kalua Pork“, CrossFit Journal preview video [wmv] [mov]

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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Nate Powers Up:

Your way, just like Burger King! Today you got to do some self programming. Mix it up, pick the rep scheme you can manage and see it if works. It’s different when you don’t have it spelled out and have to apply some strategy to it.

Why are your feet so important? The jumping position and landing position is critical in lifting. Setting up properly and moving into a landing position that allows for solid technique. Stance. Grip. Position.

Watch: “The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CF Games: “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]

Steph claps it up:

"Morrison"

50-40-30-20-10 Rep rounds for time:

Wall Balls (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)

Results

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“Morrison“

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Amazing effort from everyone today in a hero WOD that paid tribute to a fallen American soldier. Although most of you have heard this before I wanted to reinforce it here. One of our regular box rules is no whining. If you do then you earn your 15 burpees. All of us do it at some point. Coaches included. Fess up and knock them out if and when you ever do. It’s excusable and sometimes humorous.

One big rule that we 100% enforce and take very seriously however is that we never whine during a Hero WOD. These workouts are special in their meaning and symbolism. It’s a physical tribute that each of us chooses to undertake when we show up for the WOD. We walk through the door on that day to not only get our butts kicked but to also workout in memory of that fallen soldier, sailor, airmen, marine, firefighter or law enforcement person who happened to be a CrossFitter. It has zero to do with politics or beliefs about war or other unimportant things. It has everything to do with honoring those who have died while serving our country and communities and protecting our liberties and way of life. On this day for this workout we care much less about the clock and more about pushing or soldiering through. When it gets tough just remember that sacrifice and keep moving or pick that weight back up.

I love that our box takes Hero WOD’s 100% seriously and for that I am grateful. You all rock.

Notes:

Fight Gone Bad 6 in support of Special Operations Warrior Foundation – video [wmv] [mov]

Quote of the Day: “Perfect practice makes perfect.” ~ Coach Mike Burgener

Note the form and position of these athletes below.

Perfect practice:

CrossFit Love Note

Strength WOD:

Press
5/5/5/5/5

Checkout WOD:

10 Rounds for time:

100m Run
15 AbMat Sit-ups

Results

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Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?”
~ John Wooden

Lindsay posted this note below to Coach Mark today. Gotta love it.

“A deadlift love note: Dear Mark, a month ago I was just a girl, standing in front of a boy, asking him to stare at my butt as I struggled to complete a single, hateful deadlift. With your expert (and tasteful) coaching, I was able to correct my form and improve my performance. As of tonight, I have a 3RM that I’m proud of (183#), and a 1RM that down-right shocked me (193#). In short – thank you for being critical, and you rock!

Love, Lindsay”

The example above is of a coach who not only cares but can see that “Diamond in the Rough”. (by CrossFit Lisbeth)

CrossFit Games Stats of The Games Athletes

Amy presses and the guys sprint:

"Death by Pull-up"

Strength WOD:

15 Minutes to find your Deadlift 3RM (3 Rep Max)

Checkout WOD immediately after: “Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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In the WOD, load less, move faster = create more power. Know when to scale courtesy of Rainier CrossFit and Again Faster.

Quote of the day: “The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.” ~ Jon Gilson, Again Faster Equipment

Amanda PR’s and brings more cowbell. Lots of PR’s today!

Welcome to Eric, Scott, Richard, Richard (of course there are now two!), Corinna, Tricia, and Jennifer who all recently completed Elements!

CrossFit Games:

As we head into the final weeks before the Games some of the athletes who are competing are getting profiled by Again Faster. Today’s profile covers half of the Regional Athletes from the Northwest and is a pretty cool interview.

“All Over The Map: Brost, Stoneberg and Disch” by Again Faster Equipment– video [wmv] [mov]

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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Justin snatches:

Simple before and after mid-WOD correction. Justin lined up very far from the wall in the 1st round of the WOD for his handstand push-ups. Note how he resembles a bow up against the wall and is putting a large amount of stress on his back. By moving his hands closer he was in a safer position and closer to working on that hollow and press out. He also noted a big difference and how much easier it felt to finish those HSPU’s.

Quote of the day: “It is folly for a man to pray to the gods for that which he has the power to obtain by himself.” ~ Epicurius

Are you looking to do your first pull-up, muscle-up, HSPU or ring dip? Then read below:

“Finding Your Base Strength” by RX Girls: Miami

“Iceland Annie” is one of the top athletes in CrossFit and a favorite to win the Games this year. (She could beat half the men)

“Annie Thorisdottir talks 2009, 2010 and 2011 Games” – video [wmv] [mov]

Rest and Play

Play:

Or Rest:

CF Games:

The Men of the 2011 Reebok CrossFit Games

Events:

Details:

4^th Annual Snoqualmie Railroad Days 5k, 10k and Kid’s 1k will take place on Saturday, August 20 in historic downtown Snoqualmie
To register online CLICK HERE. Online registration closes on Monday, August 15th.
More info at www.runsnoqualmie.com
Register In-Person: At FootZone in Bellevue, Issaquah or Redmond. In-store registration ends on August 14^th.
Pre-registration Cost
- Kid’s 1k — $10 (includes cotton t-shirt and a finisher’s medal)
- 5k/10k — $25 (includes nice tech shirt)

"Tabata This"

Main Class – “Tabata This”:

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. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Advanced RX Class:

AMRAP #1 in 8 Minutes:

5 Power Snatch (135#/95#)
10 Pull-ups

Rest 5 Minutes, then complete:

AMRAP #2 in 7 Minutes:

7 “2 for 1” Wall Balls (20#/14#)
21 Double-Unders

Results

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HIIT or High Intensity Interval Training is just one aspect of CrossFit workouts. Examples are Tabata WOD’s or other interval WOD’s like Fight Gone Bad or max effort WOD’s with programmed rest periods (ex. “Barbara” or even “Nicole” where the high intensity is the max pull-ups and the medium intensity run is the recovery). The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This interval improves aerobic and anaerobic work capacity dramatically over traditional low to medium intensity endurance style training. It’s benefits over traditional training include accelerated fatty acid utilization and fat loss, improved insulin action, lower resting heart rate, higher oxygen consumption (VO2 Max), greater muscular endurance and overall aerobic fitness. Who was Dr. Izumi Tabata and what was this study that showed it’s effectiveness of his short interval protocol? Read about it at the link above and also more here.

Not all WOD’s fall into this strict category, as HIIT is not the perfect end all training method. Doing the same thing over and over will result in hitting a plateau and minimizing results. Mixed in with pure strength training, skills training, cardio-respiratory endurance training, and other high intensity non-interval training and you have a recipe for success that is CrossFit. Combine it with proper nutrition and recovery and you have a fun, challenging, successful and potent combination.

Hollow and Flat

For Time:

1000m Row
50 Hollow Rocks
30 Burpees
50 Romanian Deadlifts (45#/33#)
1000m Row

Results

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Anapurna and the Romanian Deadlift:

The Romanian Deadlift. This lift is a movement of the hip. Begin in the hang with the barbell or dumbbells.

Stand Tall with a slight bend in the knees; not stiff legs
Push the hips backward first
Lower the weight toward your knees, keeping your hips going back
Flat back, maintain a lumbar curve or at least flat back with tight core muscles
Weight is on the heels and shoulders are back, bar or db’s stay close to the body
Stop before losing your lower back position and when you reach your hamstring range of motion; ideally slightly below the knee
Return to the start position by reversing the movement
Stay in control and don’t rush it

Read “5 Reasons Why Deadlifts Are Killing Your Lower Back” – Stronglifts.com

Hollow Rock with Greg:

Rower Fail. Warning! Rowing this way will guarantee that your coach will punch you in the face:

Notes:

CF Kids and regular class tomorrow at 0930! Advanced RX class at 1045. Be ready to work! Don’t be late!

Who’s up for the Railroad Days 5k, 10k or Kids 1k in Snoqualmie in August? Let’s get a SRCF team running!

Details:

In less than seven weeks, the 4^th Annual Snoqualmie Railroad Days 5k, 10k and Kid’s 1k will take place on Saturday, August 20 in historic downtown Snoqualmie, WA.
To register online CLICK HERE. Online registration closes on Monday, August 15th.
More info at www.runsnoqualmie.com
Register In-Person: At FootZone in Bellevue, Issaquah or Redmond. In-store registration ends on August 14^th.
Pre-registration Cost
- Kid’s 1k — $10 (includes cotton t-shirt and a finisher’s medal)
- 5k/10k — $25 (includes nice tech shirt)