WOD – Page 549 – SNORIDGE CROSSFIT

Run Forrest Run!

Complete Each Individual Max Effort Run For Time:

1 Mile Run
Rest 3 Minutes
1200m Run
Rest 2 Minutes
800m Run
Rest 1 Minute
400m Run

Results

As Forrest would say “I was running!”

Borrowing an article posted from Rainier CrossFit: How Little Sleep Can You Get Away With? NY Times

Read this then go get 8 hours of sleep. Don’t fool yourself that waiting until the weekend can make up for that deficit. (Me included!)

Catnap:

Speaking of rest and recovery, before you leave the box and after the WOD make sure you are stretching. That 5 or so minutes of stretching can make a world of difference in sore backs, tight legs, pain in places like knees and other joints. Don’t fool yourself by saying you will stretch at home. Remember your muscles are warm, loose, and prepared to stretch right after the workout.

Pat tackles the CrossFit Games Open WOD 11.5:

Pat completed the latest Open WOD today and should maintain a solid spot in the Masters Top 20 rankings. Keep it up only one WOD left! (Top 20 men’s masters in each age bracket go directly to the CF Games this July)

Notes:

Got a heads up from Anna that if you want to get your body-fat measured (aka the Chunky Dunk as Michelle calls it) by the BodyFat Truck then hit them on Monday. They will be over near Ridge Fitness on Center ST. We have had them come to the box in the past and can look at arranging it this summer if there is interest.

CrossFit Games Open WOD 11.5

Complete as many rounds and reps in 20 minutes of:
5 Power clean (145#/100#)
10 Toes to bar
15 Wall ball shots (20# to 10″/14# to 9′)

PC: Elbows must be in front of bar in rack position, stand all the way up.
T2B: Both toes must touch bar, arms straight, feet behind bar at bottom. No hand grips allowed.
WB: No butt ball allowed, must hit wall above line

Results

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Power Cleans

+ Toes-to-Bar

+ Wall Balls

= Naptime

Yesterday’s results have been fixed and thanks to everyone for the heads up! It’s good knowing you people are checking.

Two weeks to go in the Open! This WOD looked brutal (I haven’t done this yet but will this week). Nothing like cleans and kipping on the bar to torch the forearm grip. Then after that you get to avoid getting smashed in the face by your wall ball. Maybe I am not really selling this WOD very well. Next week’s WOD 11.6 is a doozy too (think “Fran-rap”). Ah the things we do in the name of fitness.

Rebecca Voigt on today’s WOD – video [wmv] [mov]

Speal vs. Khalipa: An Early Test of 11.6 [wmv] [mov]

Notes:

CF Kids Session 1 kicks off on Saturday! It is SOLD OUT! Remember this will be upstairs during the main Sat. AM class and is ONLY open to CF Kids that are registered and paid for class. Siblings and other kids who may be in the box must stay in the “Squatch Cave” during class per normal box rules. The upstairs area is also Off Limits to all kids at all times (outside of CF Kids Class). This is strict and to ensure their safety. We are asking you as parents to explain and help enforce these rules.

Please understand that the Kids Classes will also be off limits to “observers” and parents both to save space as well as to ensure the little Squatchers are focused on the coaches and listening well. We also want to remove the potential for anxiety from kids who feel self conscious about an audience. At some point we may have an “Observation Day” and will post when we do do so. Your kids are in good hands with Michelle, Moe and Rona!

Snatch-tastic!

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Specify Power Snatch or Hang Power Snatch if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

AMRAP (As Many Rounds As Possible) in 7 Minutes of:

6 Hand Release Push-ups
9 Romanian Deadlifts (45#/33#)
12 Squats

Results

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Snatch (Full) with Sean:

Catalyst Athletics:

Basic steps to success on the Snatch:

Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
Clear your mind and picture success, take a deep breath
LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
Passing the knees: Shins are vertical, head neutral, pull to extension
Triple extension: extension of knees, ankles, hips while arms are still straight
Pull under: Jump aggressively under bar as arms bend
Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Nadia (who’s Romanian) demonstrates the Romanian Deadlift:

CrossFit Games Open Update:

CrossFit Games Open Workout 11.5 Announced!

Sneak Peek of CrossFit Games Open WOD 11.6

Update on the Open: Week 4

"Badger"

Choose:

“Badger” : In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rounds For Time:

30 Squat Cleans (95#/65#)
30 Pull-ups
800m Run

For Time:

30 Squat Cleans (95#/65#)
30 Pull-ups
400m Run
20 Squat Cleans
20 Pull-ups
400m Run
10 Squat Cleans
10 Pull-ups
400m Run

Results

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Zach pulls and Rona cleans:

Notes:

CrossFit Kids power clean box jump workout at the Arnold Sport Festival – video [wmv] [mov]

Woo Hoo and Congrats! (Or Wool Hoot and Contests!) to Cristin for hitting her 100th WOD last week and joining the club. Also Amanda and Cristin got Double-Unders last week, and Steph did her first WOD with RX’d pull-ups today! If I missed other random acts of awesomeness then let us know and post a comment.

Coaching Tip: The Power Clean with Coach Jeremy D.

Setup: Begin in a deadlift stance with shoulder width stance, weight on heels, toes slightly out, and hips above the knees
1st Pull: Chest up, flat back. Pull slow off the floor and send your knees back
2nd pull: Explode past the knees and brush the bar off the front of the mid-thighs while shrugging up and extending your hips forward (arms are straight and do not excessively “bang” or “bounce” the barbell out front)
3rd pull: Jump, shrug and pull under the bar to land on the heels in a partial squat with the bar in the rack position. Elbows rotate around the bar and finish high (parallel to ground)
Stand tall with the bar in the front rack before lowering the barbell
Practice with an empty bar. Excessively.

Do Not Hang Your Head

Read Rob’s (CrossFit Dad) blog post first

The Most Important Words I Heard This Week

“Do Not Hang Your Head”

I’m sure almost everyone out there who has done a WOD has at some point thought “I give up” or “Not today” or even worse “I quit”. When that thought creeps in what did you do? Did you tell it to shut the F up? Go harder or ignore it? Maybe you resigned yourself to suffer through until it was over? Probably yes to all of them. Did you hang your head? I hope not.

If you get to that point at some WOD in the future don’t do it. Don’t hang your head. Dig deep, push hard, and fight. Fight like Hell. Who cares if someone ELSE beats you. Just don’t quit and beat yourself. Believe and be proud of giving it all you got, and if you didn’t get the outcome you desired then chalk it up to something that you need to work on and get better at.

Rob realized this in the Open WOD 11.4, and he quickly stopped hanging his head and fought hard. As a result he put up a bunch of overhead squats (that were very close to his 1 rep max) and stayed in the running for another week. He also inspired a bunch of us watching, including his family. Well done.

CrossFit Lisbeth “Expectations“

Bar Burpees with Justin and Andrea from The Compound:

CF Games Update:

CrossFit Games Leaderboard BETA test Looks like they are getting closer to fixing all the issues out there like displaying correct rankings and submitted scores.

“Taking on the CrossFit Open Part 3“, CrossFit Journal preview video [wmv] [mov]

2 Minute Challenge

Complete the following 2 Minute Challenges:

2 Minute Max Effort Box Jumps (24″/20″)
Rest 3 Minutes
2 Minute Max Effort Deadlifts (225#/155#)
Rest 3 Minutes
2 Minute Max Effort Kettlebell Swings (53#/35#)
Rest 3 Minutes
2 Minute Max Effort 10m Crabwalk

Results

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Swings and Deads:

Not too crabby:

We have found a way to add even more space to the box…

Saturday funday! Good class yesterday tackling some max rep outputs for 2 minutes a pop.

Read Dear CrossFit by CrossFit Lisbeth

Notes:

We are SOLD OUT!!!

No spots remain for CF Kids Session 1!

Session 1 will begin on Saturday April 23rd and run every Saturday through May 21st

Includes:

Space is LIMITED! 9 available slots per session (Once they are full the session will be sold out)
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session

SnoRidge CrossFit Kids = Fun for Little Squatches

“Annie”

For time:

50/40/30/20/10 reps each of:
Double Unders
AbMat Sit-ups

*Post WOD pick a gymnastics/bodyweight skill and work on it

Results

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Like Father Like Son:

Moe tackling Open WOD 11.4:

It’s time! SnoRidge CrossFit Kids is ready to rock! Sign up your little Squatch so they can learn burpee fun while you get your WOD on each Saturday.

“Forging the Future of Fitness”

What is CrossFit Kids? A safe, fun exercise program designed to teach and improve areas such as coordination, flexibility, balance, agility, strength, speed and above all confidence! CF Kids teaches kids that “working out” can and should be fun and effective. These will be a once per week class that lasts 5 weeks per session.

Session 1 will begin on Saturday April 23rd and run every Saturday through May 21st

Includes:

Space is LIMITED! 9 available slots per session (Once they are full the session will be sold out)
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session
We are a CrossFit Kids Affiliate with a Kids Certified Program
45-minute Kids classes (Limited to members kids ages 5-9 ONLY)
Each class contains a warm-up, instruction, Workout Of the Day or “WOD”, and a physically active FUN Game at the end!
Bodyweight FUNctional movements like jumping, climbing, pulling, pushing done safely
Sessions are 5 weeks long of 1 class per week (Total of 5 Classes)
Classes on Saturday from 9:30am to 10:15am
Cost is $50 per child for each 5 week session (Sibling discount is $40)
Session 2 and 3 will run in June-July and July-August
Each session will require a re-registration per child
Kids classes will be held upstairs with Michelle, Moe, and Rona while the Sat. 9:30am adult class is in the main gym area

"Power Clean Cindy"

Strength WOD:

Power Clean
3/3/3

Checkout WOD:

For Time:

10 Power Cleans (135#/95#)
5 Rounds of Cindy
10 Power Cleans
5 Rounds of Cindy
10 Power Cleans

* 1 Round of “Cindy” =
5 Pull-ups
10 Push-ups
15 Squats

Results

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Heidi Cleans:

Erin ready, set, and … PULL:

That is OUTSTANDING Triple Extension!

Power Clean [wmv][mov]

Read: CrossFit Lisbeth: Layin’ It On the Line

Friday night after the 6pm class we will be judging a bunch of peeps through the CF Games Open WOD 11.4. If you want to come cheer please feel free!

Notes:

CrossFit Kids Session 1 sign-up info will be posted Friday night. Stay tuned!

Events:

On Saturday May 7th from 8:30am to 5pm CrossFit Marysville will be hosting a Throwdown that is open to all. This will benefit the Child United charity and looks to be a really good time. There will be 3 WOD’s that day and prizes will go to the top 3 men and 3 women. Cost is $35 and WOD’s will be posted one week in advance. We plan to attend and help with judging and a few have expressed interest in competing.

See here for Throwdown Details and to register online. All competitors get a really cool shirt!

CrossFit Games Open 11.4

CrossFit Games Open 11.4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat (120#/90#)
10 Muscle-ups

WOD Instructions

* For this WOD scale 3 Pull-ups and 3 Dips per Muscle-Up

Results

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Bar Facing Burpee Action:

WOD Demo with Cherie Chan – video [wmv] [mov]

Who would have thought there would be an AMRAP where you post 0 rounds yet still get your butt kicked? This is the one. Throwing a curveball with a burpee where you face the barbell slows down the movement. Following it up with heavy overhead squats and then muscle-ups soaks up the time.

Today the overhead squats were meant to be heavy. A few asked the good question of “how heavy” today. Our answer? Heavier than you have done before but not so heavy where you are risking injury by performing like you are on “Dancing With The Stars” with the barbell around the gym!

Getting into a proper overhead squat position takes practice and demands strength, balance, flexibility, and coordination. As in all movements in our box, we want you to take the time to focus on technique rather than weight. Master the technique then focus on getting stronger. While it’s true that you get strong by picking heavy sh*t up, you also get injured by picking up heavy sh*t incorrectly. Scaling is always the smart move if your form suffers or your position is incorrect. If you have good movement then push yourself and raise the load, that will make you stronger and able to move faster; translating to an increased fitness level. However if you know the load will sacrifice that form to a point of being reckless, then ask yourself if the “RX” next to your name is more important than the potential to miss a ton of WOD’s while rehabbing something.

Ask your coaches, we will check your form, then your bar and then let you decide if you need to check yourself. Oh and if you’re sandbagging, we will let you know that too. By adding more weight. 😉

Notes:

Congrats to all who PR’d their overhead squats today, as well as to Mark, Nan, Rona, Josh and Pat who were able to complete the WOD today and stay in the running for the Open. Having people stick around to cheer and motivate was huge for all the competitors and makes a big difference to everyone involved.

Please feel free to come and cheer over the next 3 weeks that remain in the Open. We plan to make the last WOD a box event by hosting a BBQ on the final Saturday in April for WOD 11.6!

Read: Eat, drink, pee: Basic life functions we screw up – MSNBC

Justin Overhead Squats: