WOD – Page 551 – SNORIDGE CROSSFIT

Monday Funday

3 Rounds for Time of:
200m Run
50 Double Unders
25 Thrusters (95#/65#)

Results

Congrats to our group of Tough Mudders (Deb, Chris S., Michelle S., Bill, Lorraine, Maggie, Lindsay, Lena) and their Coach and Support crew (Lucy and Dustin) who slogged through the course as a team on Saturday! What I love the most about this is that they all decided to do this together, train together, and get ready through CrossFit and a bunch of weekend runs. They set a collective goal and made it happen. They put their “CrossFit” skills to a test and accomplished something meaningful to each of them and overcame fears and obstacles that stood in their way. Oh and they did it having fun. That is what it’s all about.

Here’s a recap from Lucy:

“The SnoRidge Tough Mudders totally rocked the course yesterday. 12 miles (hilly) and 22 military style obstacles in 4.5 hours.

Not only that, they smiled all the way through and had a blast. A few scrapes and bruises, but all intact! An amazing team spirit and group of people. Proof that Crossfit works. It was just awesome to watch…A few highlights…..

Chris managing to get up the half pipe first time round and then help up his team mates and many more.

Maggie literally beaming all day.

Lena completing ALL the monkey bars and getting to the other side (few women on the course did).

Michelle taking on the electric currents, which petrified her.

Elaine’s shock that she had actually scaled her first 12 ft wall.

Lorraine’s and Richard’s total ‘can do’ attitude. Nothing phases that couple!

Bill and Josh staying with the team and helping everyone, although they could have gone way ahead.

Deb and Lindsay looking like they were Tough Mudder Veterans at every obstacle!

Amazing team work at the cargo nets and a good 10 minutes spent helping fellow Mudders get over the (very high) top

It was a truly unforgettable day. We would all thoroughly recommend it….bring on Tough Mudder May 2013! Who’s in?!!!”

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.

Events:

Imperial CF is having a mini CF Expo on Sunday, Oct 14th from 4-7pm. lululemon athletica, The Balanced Athlete (athletic shoes), Outside the Box “Paleo Truck”, ANFARM (WOD t-shirts), & Zico Beverage will be here. This is OPEN TO ALL!

“Team U.S.A. Training” CrossFit Journal video [wmv] [mov] [HD mov]

Too Many Workouts

Main Class:

As a team of 2 complete for time:

60 Back Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
40 Front Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead
20 Overhead Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead

* Break up reps with partner but stay in order of exercises.
** One bar per team, alternate work.

Advanced RX Class:

For time:
30 Back Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead (135#/95#)
20 Front Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead
10 Overhead Squats (135#/95#)
20 Pull-ups
10 Shoulder to Overhead

Optional Birthday WOD:

“Squatch 2.0”

4 Rounds for time:
400m Run with Barbell (45#/33#)
5 Muscle-ups
10 Kettlebell Swings (70#/53#)
15 Overhead Squats (135#/95#)

Results

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Too many workouts to post! Fun team and solo WOD today. Thanks to Mark and Jeremy for suffering through my birthday WOD today with me. No thanks to the advanced class who all chose not to. Actually also no thanks to Mark since he beat me. #wtfitsmybirthdayyoujerk

Congrats in advance to our group who ran in the Tough Mudder today. Lindsay, Lucy, Lena, Lorraine, Maggie, Bill, Chris and Michelle S., and Deb along with some other friends and significant others got down and dirty. Hope the run and obstacles went well and the training paid off. Good team bonding time!

Props to our friends at CF Advantage for their recent Shoulder Press WOD demo on the main site:

Press 5 x 3 WOD Demo with CrossFit Advantage – video [wmv] [mov] [HD mov]

Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes of:

2 Rope Climbs (15′)
20 Wall Balls (20#/14#)
200m Run

Results

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Supine Smoker:

Throw and Go:

Snatching "Nancy"

5 Rounds for time:
15 Power Snatch (95#/65#)
400m Run

Results

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Nancy is a benchmark similar to today’s WOD only the run is first and overhead squats are the exercise instead of power snatches. Either way a tough workout and a gasser.

Attention dudes: If you want SRCF Fight Shorts then see the post below this and you have until tomorrow to order your size.

Notes:

This is what makes the CrossFit community amazing: Working Wounded Games: The first CrossFit competition designed for amputees and severely wounded veterans.

Nutrition: “Cooking a Breakfast Gallimaufry” with Nick Massie, CrossFit Journalvideo [wmv] [mov] [HD mov]

10 Rep Max

Skills WOD:

20 Minutes to complete:

Back Squat
10/10/10

Conditioning WOD:

5 Rounds for time:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push Up (With Hand Release)

Results

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Quote of the Day: “Some people are born on third base and go through life thinking they hit a triple.” ~ Barry Switzer

The 10 rep max is one that should be heavier than your 20RM, but almost as challenging. When squatting the ideal depth for full range of motion is where the hip crease passes below parallel or the top of the knee. This is true in an air squat, front squat, back squat, overhead squat, clean and snatch. Both Sam and Rob demonstrate a good high bar back squat above. The bar is high on their traps, chests are up, wrists and neck are neutral and their elbows are tight to hold the bar in place. Knees are out and tracking over the toes, weight is in the heels and their depth is perfect.

Events: Register Online – 2012 Snoqualmie Ridge 5-Mile Trail Run

Proof that CrossFit is growing: Worldwide bacon shortage coming on MSN

Bunch of Jerks

Skills WOD:

10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups

* Sub 3 x ME sets of Strict Pull-ups and Ring Dips

Conditioning WOD:

4 Rounds for time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET

At Least It Isn't "Badger"

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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“Badger” is a Hero WOD that we haven’t done since 2011. It’s 3 rounds each of 30 squat cleans and pull-ups as well as a 800m Run. It’s grueling. This WOD is also tough in it’s own right but knowing it counts down seems to help push harder. Happy Monday!

Throwing Down with the Champ: CrossFit Community

Fall is here and Sean sports the new Reebok Flannel:

Push Pull

Main Class:

As a team of 2 complete 3 Rounds for time:

50 Wall Ball (20#/14#)
50 Push Press (75#/55#)
50 Box Jump (24″/20″)

* Alternate exercises: Break up reps with partner but stay in order of exercises (i.e. complete all 50 wall balls before starting 50 push press (75#/55#).
** One bar, one box, one med ball per team.

Advanced RX Class:

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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Owwwwwwww! Well yesterday was a fun day for a good cause. Mark took 6th and I was 11th out of 25 I think in the middleweight men’s division (175 to 205#) of the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. It was fun for me personally hitting a couple PR’s (260# stone load and my first time moving a 500# yoke) and great to compete alongside some friends. While my body is not happy today I have lived to WOD another day! Congrats to Mark on dominating a couple WOD’s. Thanks to Jeremy for judging all day and to Sean for driving down to tell me that I let him down by not placing higher.

Quote of the day: “Epic Fail.” ~ Sean to me immediately after I ran out of time to sprint back in the stone load ladder event and didn’t advance to the next weight.

Over the Bar

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.

Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.

Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]

“CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]

"Rowing Annie"

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD: “Rowing Annie”

For Time:

500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups

Results

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This:

Then This:

Great work on power cleans today. Lots of progress on good pulls, extension, footwork and receiving the bar.

This is awesome. I wished we had a river nearby the box to do this:

“Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]

Perfecting the Box Jump: CrossFit Journal