WOD – Page 550 – SNORIDGE CROSSFIT

Row, Rest, Recover

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Both WOD’s had the same mysterious effect:

Happy Birthdays to Jorge, Natalie and Josh H. this week! Jorge counted today as his birthday WOD since he loves rowing so much and I forgot to take his picture rowing tonight. Tomorrow’s WOD will be a birthday WOD combo for Natalie and Josh. If your birthday is coming up let us know and we will program a birthday torture…um…workout present!

Phoenix area affiliates compete together in Workout 11.1 of the Reebok CrossFit Open – video [wmv] [mov]

Check the Leaderboard for results on the CrossFit Games Open (Select Northwest Region to filter to our region)

The Overhead Sit-up:

Anchor your feet under dumbbells
Start on your back with a bumper plate at arm’s length extended directly over the eyes
Complete a sit-up with the plate directly overhead
Complete the sit-up with the “head through” similar to a press
Return to the start position

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift (155#/100#)
12 Push-ups – Hand Release
15 Box jumps (24″/20″)

Lucy Pushes:

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Results

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Quote of the Day: “Michelle, now show me some saggy ones.” ~ Tom asking for bad push-up examples for the WOD Demo

Holy Hand Release Batman! Today’s Open WOD looks like a gasser. Having not done it yet but witnessing several people go through it I think I have a pretty good idea for how tiring this one is. Movement looked great across the board and the energy in the box this evening was awesome. Having the WOD each Wednesday be the Open WOD has been fun and inclusive for the entire box and something we all end up being able to relate to and compare notes. That is one of the by-products of the Open that has been great so far. It’s a community strengthening workout that has brought people in to cheer, support, and share in the experience beyond just sweating it out. For those competing it’s invaluable to have your friends nearby yelling and cheering for you to keep moving, keep picking it up, or just push harder. That energy fuels extra reps for a CrossFit competition in which every rep and second counts.

Mobility WOD: Episode 207/365: Better Hip Positioning For Better Pulling (Deadlift)

Special thanks to Matt for taking some awesome pictures today!

What's a Thruster?

Strength WOD:

Thruster
3/3/3/3/3

Checkout WOD:

21, 15, 9 reps of each for time of:

Thrusters (95#/65#)
Ring Dips

Results

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Steph locked out:

Thruster = Front Squat + Push Press

For those unaware this is another “gentle” reminder. NO GUM ON THE FLOOR! More gum was found today thus burpee warm-ups for class will commence. No warm-up = no WOD. Whoever the culprits are that seem to think that during a workout it is okay to: spit out your gum, put it on the floor, or put it in a wrapper on the floor know that this is a NO GO. It’s disgusting and has the potential to get on people’s shoes, our equipment or ruin our mats. Take the 10 seconds to go throw it away (in any of our 3 trash cans). Log it in your book or on beyondthewhiteboard.com that you wasted however long to properly dispose of it if you need to. Just know that is is a complete lack of respect to Michelle and I and it is unacceptable.

Notes:

Tomorrow’s WOD will be the CrossFit Games Open 11.2 Workout. See the link for more details and an instruction video.

CrossFit’s take on SportsCenter:

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site

Sch-wing!

21-18-15-12-9-6-3 Reps of each for time:

Kettlebell Swing (53#/35#)
Pull-ups

Results

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Silhouette Swings and Pull-up:

Forearm and grip destruction was in full speed today. Combining kettlebells and pull-ups gets a little nasty. Especially if your pull-ups are as fast as your kettlebells.

Kettlebell Swing demo from CrossFit.com (Old School) – video [wmv] [mov]

Concept 2 Rower Damper Settings – video [wmv] [mov]

Notes:

We will be starting CrossFit Kids in mid-April. This is a “GO”!

Details will be published soon but this will be a 6 week session that you can purchase for your little CrossFitter. The ages will be between 5 and 8 years old. Each session will have 9 open kid slots and they will be first come first serve when we put it on Mindbody Online for booking/sign-up. CF Kids class will be on Saturdays at during the adult class. Older kids program (9-12 yrs.) is not yet ready but we will let you know as we get closer. Stay tuned for more details!

Drop-In's and "Bring a Friend" Policy

Post WOD Box of Awesome:

Enjoy your Sunday Funday!

Drop-In’s and “Bring a Friend” Policy:

We love it when you want to bring a friend or family member to check out CrossFit. It’s an easy way for someone to come in and see what a class and WOD looks like and get a feel for CrossFit, the box, our community and our coaches. We encourage it and if they don’t mind sitting and watching usually they can learn a lot while the class is going on. Coming in and watching is ALWAYS welcome!

We also love it when your friend or family member wants to try a WOD; BUT need to advise that if you have people who want to workout and are brand new we need for them (or you) to contact us in advance to determine when the best day or class times are to show up. Not every class or WOD is best suited for a brand new person to drop in. When someone new just “pop’s in” for a WOD, it takes time from the coach to get them oriented, waiver signed, and basic instruction that takes away from the rest of you who are there for the WOD. With no advance notice this catches your trainers off guard and doesn’t allow us to be properly prepared. This puts the new person in a 1:1 scenario and detracts from the attention of the coach to the rest of the class, creating a subpar environment in our view.

Sometimes it’s busy. Sometimes the WOD uses a lot of equipment and space. Or sometimes the movements in a WOD are advanced enough that stopping to teach an air squat or jumping pull-up to a brand new person off the street means the class doesn’t get the instruction they need. Other times it’s easy to accommodate and the workout of the day is easily scalable and configured to that new person. We have a pretty standard workout we can give to new folks that is pure CrossFit, bodyweight, and easily coached. If we are ready for someone new to come in then we can organize the instruction during the warm-up and keep things running smoothly.

So with that said we ask that if you have anyone you know that wants to try a WOD then just follow these simple steps:

You arrange it with us or have them contact us in advance
We will arrange a class time(s) that works best
We will let the appropriate coach of that class know
They show up and we will take it from there!

Caption This Photo:

Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Results

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Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds:

"Jeremy"

21-15-9 Reps for time:

Overhead Squat (95#/65#)
Burpees

Results

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Heidi and Darawan complete “Jeremy”:

This named WOD is a different from all the others. “Jeremy” isn’t for a soldier, LEO, firefighter, or other type of hero. This one is for a young 3 year old boy who died in a tragic accident. The kids version of this WOD uses a PVC stick for the overhead squat. The adult version of this workout has since been modified to the above loads for the prescribed version. RIP young Jeremy.

Notes:

Saturday class at 0930 and Open 11.1 WOD at 11 for those giving it a go.

Watch and try this Paleo recipe of a meat crust pizza. Jeremy and Kim did and loved it. We plan to make some meatza and try it this weekend.

Meat Pizza or “Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Over 23,500 people have registered to compete in the CrossFit Games Open: Update on Regional Participation in the Open

Welcome Amy, Caryn, Loren, Anapurna, and Greg who all recently completed Elements!

Elements in action:

Gun Show

Strength WOD:

Deadlift
2/2/2/2/2

Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint

Results

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“Loaded Weapon” Mollie and the Modified Pistol:

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground.

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

"Maltz Challenge"

For Time:

400 m Run
50 Pull-ups
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400 m Run

Results

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Sometimes WOD’s mean a little more than just a workout. Sometimes they have a meaning or are meant to invoke a memory of a person or event. Today was the Maltz Challenge WOD to honor USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. This annual WOD was hosted at Rainier CrossFit today and we also ran it here to participate along with them. Thank you to all who sweated and donated today; your efforts honored his sacrifice. We will be passing all the money raised onto RCF for the DEA Survivor Benefits Fund.

Pull and Push

5 Rounds for time:
400m Run
10 Sumo Deadlift High Pull (95#/65#)
10 Push Press (95#/65#)

Results

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WOD Demo with Rob, Ryan, and Jenn:

Quote of the day (cause I couldn’t remember Lindsay’s):

‎”Mind right. Body right. Workout right. In that order.” — Greg Amundson

We are doing the Maltz Challenge WOD tomorrow to honor a fallen hero. This annual WOD is hosted at Rainier CrossFit and we will be running it here to participate along with them. $5 donations gladly accepted on behalf of the DEA Survivor Benefits Fund will be given to Rainier CF.

USAF Pararescueman and DEA Agent MSG Michael Maltz
KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003

For Time:
400 m Run
50 Pull-ups
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-up (abmat)
400 m Run

Post total time.
– Scale to half reps and half distance for all exercises
– Not required but we are asking for $5 Donations that will go to the DEA Survivors Benefits Fund via Rainier CrossFit

Mark it on your calendar:

Memorial Day Murph We will be running “Murph” (the Hero WOD) this Memorial Day for all of our box to honor the sacrifices of Medal of Honor Winner Michael Murphy and all of those who sacrificed for our freedom.

This summer (in August) Michelle, Ash and I are taking our family on a CrossFit Vacation (besides the CF Games in late July). See below for a video preview of where we will be going. We will publish a modified schedule for the box if needed as we get closer.

Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 – video [wmv] [mov]