WOD – Page 552 – SNORIDGE CROSSFIT

CrossFit Games Regional Event 2

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 max reps of Overhead Squats (75#/55#)

* One person working at a time on OHS

** Score total reps of Overhead Squats as a team

Advanced RX Class:

“2013 CrossFit Games Regional Event 2“

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack. (snatch or clean and jerk overhead)

Conditioning WOD:

5 Rounds for time:

35 Double-Unders

200m Run

Results

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Tomorrow is Murph! The heats for 0830 and 0930 are all full so if you want to participate then show up and 1030 and we will make it work and fit you in. Those who signed up get priority but we will get everyone through. Come hang out, work out and honor those in uniform who sacrificed all in service to our country.

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen.

• Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph – cut reps, runs in half)
• Class times will be 0830 (full), 0930 (full) and 1030 (Gym is CLOSED for all PM classes)
• Please sign up on the whiteboard IN THE GYM. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.

** Half Murph is strongly encouraged for your first time. (all distance/reps cut in half)

CrossFit brings out some amazing things in amazing people:

Competing With Cystic Fibrosis Joe Johnson sits in 26th place after Day 2 of the Canada East Regionals

“Competing In Silence” with Robin Gonzales of Team CrossFit Kemah of the South Central Region; tied for first place on Event 5 of Regional competition. She is deaf. – [video]

Ashley Carriveau: F*ck Cancer: She’s in 3rd in the NorCal Region going into the last WOD. Oh and she sat out 2012 due to cervical cancer.

Turning 7's Into 10's

As Many Rounds As Possible in 15 Minutes:

10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

Results

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Yesterday the rep scheme was all 7’s. Today was all 10’s.

Wanna see Regionals footage this weekend? Check out the Live streaming or recap footage each day from various regions in action at the link above.

Jason Khalipa sets the CrossFit Games Regional Record “Jackie” time of 5:04, NorCal Regional.

CrossFit: Turning Sevens Into Tens Promo

Nutrition:

Book Review:Paleo For Dummies by whole9life.com

Events:

Have a safe Memorial Day weekend!

Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

For those unfamiliar with LT Michael Murphy, aka “Murph”, he was an American hero and Medal of Honor recipient and honored with one of the first CrossFit Hero workouts. If you register on the MDM website you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Murph is a tough WOD. We will push for correct scaling for each person (such as a 1/2 Murph)!

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen.

• Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph – cut reps, runs in half)
• Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
• Please sign up on the whiteboard IN THE GYM. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.

Triple 7

Strength WOD:

3-3-3-3-3
Clean Pull

Conditioning WOD:

7 Rounds for time:

7 Deadlifts (225#/155#)
7 Pull-ups
7 Burpees

Results

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Long day, late night. (Rob you can go to sleep now that I have posted the results!) Clean pulls are really improving and many are generating a stronger finish, sending the knees back and really staying over the bar with the shoulders until the hip extension and shrug/pull.

If you haven’t been checking the website daily then stop and do a 10 burpee penalty. Seriously do burpees, but first read the website. This weekend is Memorial Day and on Monday we have an adjusted schedule as well as the Murph hero WOD. Please read below under “Events” for details.

Friday we have the 2nd weekend of Regional action with Canada East (aka the Camille show), NorCal (aka Khalipa/Maddox/Barber Bromance region), and then a few others that are “Anybody’s region” (aka South Central, Australia, Africa).

Regional Preview: Week 2 – [video]

Events:

This Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link above where you can read about this true hero and Medal of Honor recipient and what this classic CrossFit Hero workout is. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Come join your SRCF family on Monday!

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph for a scaled option)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
Please sign up on the whiteboard in the gym. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark at the ShoWare Center in Kent and watch the competition.

Homework

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

5 Rounds for time:

15 Hand Release Push-ups
10 Toes-to-bar

Results

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Read the below article on how to improve your Oly lifts. This is spot on. “Go slow to go fast.” This cue is something I have heard Coach Burgener use so often it plays in my head when I snatch or clean. Sometimes we want to rush things and forget we need to slow it down first to maximize technique and form. Or to just clear the mind and stop thinking too much before the lift.

Homework: “Want to Be Good at Oly?” by Chad Vaughn, CrossFit Journal article [pdf]

Notes:

Please read the whiteboard and check the website often to ensure you don’t miss any announcements. (Plus as a bonus you get to see decent pictures and articles or videos) For those who plan to come in this Monday AM (5/27 for Memorial Day Murph), please sign up on the whiteboard for a class time. Note we are closed in the afternoon and there are no PM classes this Monday.

"Insert Day Here" Gone Bad

Skills WOD:

Every Minute on the Minute for 10 minutes complete:

1 Muscle-up

* or complete EMOM for 8 minutes of:

3 Muscle-ups or 5 Pull-ups (choose strict, Chest-to-bar, or kipping)

Conditioning WOD:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Burpees
Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

View this photo
View this photo

Quote of the day: “That’s probably the barfiest triplet ever.” ~ Teri

Events:

This Monday (5/27) we will run the annual Memorial Day Murph fundraiser workout.

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph for a scaled option)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for all PM classes)
Please sign up on the whiteboard in the gym. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark at the ShoWare Center in Kent and watch the competition.

Hang On

5 Rounds for time:

7 Handstand Push-ups
15 Hang Power Cleans (115#/75#)
200m Run

Results

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May OnRamp finished on Saturday and today almost everyone came in for their first class! Introduce yourself if you see someone new and lend a helping hand or demo if needed.

Events:

Memorial Day Murph registration is open and we will program this for next Monday 5/27. If you register you will get the annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets.

Monday 5/27 we will be open for the morning only for Murph (along with 1/2 Murph)
Class times will be 0830, 0930 and 1030 (Gym is CLOSED for the PM)
Please sign up on the whiteboard. If a smaller group is ready be prepared to go, as we will utilize upstairs if needed. There will be a Full Murph and a 1/2 Murph option.

Regionals tickets and SRCF schedule:

List of 2013 Regional Events for Individuals and Teams

Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark at the ShoWare Center in Kent and watch the competition. It will be an awesome weekend of competitive exercising and CrossFit t-shirt shopping.

CrossFit Games Update Show, May 19, 2013

Kristan Clever Talks About Her Injury

Partner "Annie + Karen" and Team America

Main Class:

In Teams of 2, Complete for time:

50 Double-Unders
50 AbMat Sit-ups
40 Double-Unders
40 AbMat Sit-ups
30 50 Double-Unders
30 AbMat Sit-ups
20 Double-Unders
20 AbMat Sit-ups
10 Double-Unders
10 AbMat Sit-ups
150 Partner Wall Balls

* One AbMat. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1
Snatch

“Team America: Outlaw CF”

In Teams of 2, Complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatch, any style (155#/105#)
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls

* Split work with your partner. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

Results

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“I’m Batman”:

Josh Bridges Takes First On Event 4 – [video]

SoCal Regional Live Footage: Women’s Event 6

CrossFit Games Update Show, May 18, 2013

Power Up

As Many Rounds As Possible in 20 Minutes:

10 Power Cleans (135#/95#)
10 Burpees
400m Run

* Advanced RX: Scale up to 155#/105#

Results

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Power Clean by Spencer:

Happy birthday today to Chris H.! He recently competed in April in a fundraiser throwdown in Bozeman, Montana and placed 8th place in the men’s division.

Jason Khalipa, Neal Maddox and Austin Stack on training together – video [wmv] [mov] [HD mov]

The Missed Lift That Shocked the South East games.crossfit.com

Day One Down in Europe

SoCal Regoinal Report: Shakeups and Surprises in Events 2 and 3

30 Muscle-ups for Time

Strength WOD:

3-3-3-3-3
Shoulder Press

Conditioning WOD:

For time:

30 Muscle-ups

* Scale: 60 Chest-to-bar Pull-ups

Results

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I’ve wanted to program this for some time now. Before I did though I wanted to have a sizeable enough group of people who could do muscle-ups to give this a shot. Congrats to everyone who got on those rings and knocked them out. For those who missed the WOD today and have muscle-ups you can make this one up tomorrow.

Aaron’s reaction after completing all 30!

I kinda don’t see him finishing last in the European Regionals this weekend: Mikko Salo Returns to Regionals

Regionals begin tomorrow. Here are the 4 regions that go first from Friday through Sunday:

Europe Regional
North East Regional
South East Regional
Southern California Regional

Media Coverage at the 2013 Regionals

Tabata!

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.

Tabata Med Ball Clean (20#/14#)

Tabata Double-Unders

Tabata Push-ups

Tabata Kettlebell Swings (53#/35#)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

8 rounds of 20 long seconds of work, 10 short seconds of rest. Tabata workouts both crawl and fly by.

Notes:

This a great demonstration of athleticism by two Games athletes. It also is a great demonstration of one not understanding pacing in a workout. Especially one designed to be a short but heavy barbell-gymnastics couplet. Had Lindsey understood that winning round one by going unbroken would tax her as much as it did, she might have slowed it down like Briggs, and been much closer in the end. Both are beasts and crushed a very tough workout, but a lesson nonetheless in pacing.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout – [video]

I posted this yesterday, but if you haven’t seen it yet its a great interview of 2 times Games champ Annie T. Watching it makes me like her even more.

“This Is Annie Thorisdottir,” CrossFit Journal video [wmv] [mov] [HD mov]