WOD – Page 553 – SNORIDGE CROSSFIT

Clean Ladder

For Time:

10 Power Cleans (135#/95#)
200m Run
9 Power Cleans
200m Run
8 Power Cleans
200m Run
7 Power Cleans
200m Run
6 Power Cleans
200m Run
5 Power Cleans
200m Run
4 Power Cleans
200m Run
3 Power Cleans
200m Run
2 Power Cleans
200m Run
1 Power Clean
200m Run

Results

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Mark Cleans and John Runs:

The CrossFit Games Open starts tomorrow! The Open WOD will also be the WOD for the gym each Wednesday so that everyone gets a chance to do the WOD’s that competitors are doing. After a few glitches it has been announced.

Tomorrow’s WOD is:

CrossFit Games Open 11.1

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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

WOD Demo with Laurie Galassi – video [wmv] [mov]

The Power Clean with Sean:

Coaching Tip: Getting in the Set Position with Gloria

Bar 1″ from the shins
Grip barbell with hands outside of knees
Flat back or maintain a lumbar curve
Knees flush with elbows
Hips above the knees
Shoulders slightly in front of the bar
Neutral neck
Clear your head and think “WINNING!”

"Happy Birthday Pat!"

Pat turned 46 yet still WOD’s like a 20 year old. Crazy!

Compete 3 or 5 Rounds of 46 Seconds each of max reps of the following exercises:

Chest-to-Bar Pull-ups
Box Jumps (24″/20″)
Kettlebell Swings (70#/53#)
Double-Unders
* Rest 1 minute between rounds

Results

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Pat and his birthday WOD gang:

Today’s WOD was meant to be a 5 rounder. I messed up. My apologies to Pat (although for those who did 3 you are probably grateful) for typing the WOD description to say 3 rounds and confusing our AM coaches. For those who wanted to do 5 rounds but only did 3, then you can either do 2 extra rounds tomorrow or next year’s birthday just add 2 rounds to whatever WOD we dream up. If you are okay with it, consider it a birthday gift from Pat to all of us that we didn’t need the extra rounds to make us reach for that bucket.

Also congrats to Steph for reaching her 250th WOD today! That means she earned her shirt. Chest bumps and high fives!

KB Swings and Jumps:

Notes:

Team Squatch: All Competitors see yesterday’s post! Also please watch this video below and post a reply to comments that you have watched it prior to the Open starting.

This is how we will judge. It’s important that each of you understand this.

Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]

For judges, we appreciate the offers for help; since we only need a handful we will only be asking some of you directly to act as judges during the Open. If you are asked we will expect you to be familiar with the strict movement standards, as well as be able to spot proper range of motion, no-rep and correct deficient reps, and communicate clearly what the count is or what needs to be fixed.

That said cheerleaders are always welcome! Please feel free to cheer your fellow Team Squatch members on!

Games Open Info for SRCF

ATTENTION: Schedule Change:

For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will be 9:30am to 10:30am!

CF Games Open: 3-2-1 Go!

2011 CrossFit Games Open Process and Schedule:

What is the CF Games Open? It is a 6 week Worldwide Competition that begins the process of finding the “Fittest Man and Woman”

Dates and Schedule: The Open begins Tuesday March 15th at 5pm PST
- Open runs for 6 weeks: 3/15 to 4/24
- Each Tuesday the WOD is announced for the week (Tues 5pm to Sun 5pm)
- Athletes have two basic options: Film each WOD on your own with a judge or go to a registered CF Affiliate and be judged
- Enter your results to a website that ranks everyone by region and the world
- Top 60 men, 60 women, and 30 teams advance to compete in the Northwest Regionals at the Puyallup Fairgrounds (June 10-12)
  - NW Region is comprised of WA, OR, ID, MT, WY, AK
- Top Regional competitors worldwide advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse

Registration: All athletes must register on the Open site (link below) NLT than 3/15
- After registration join the team “SnoRidge CrossFit”
- WOD’s must be done “As RX’d” each week or you are OUT of the running!
- Each person’s score will help the Team!

Cost: Open is $10 per athlete

SnoRidge CrossFit Team Squatch Participation and Rules:

Schedule:
- Each Wednesday the WOD for the box will be the CF Games Open WOD for that week
- Competitors have the following options to officially complete the WOD for the week:
  - Wednesday 6-8pm
  - Friday 5-7pm (Saturday Alternative)
  - Saturday 11am-1pm
- Make-ups for emergencies as they arise, please adjust your schedule for the next 6 weeks

Judging and Results:
- You will be assigned a judge if you are a competitor
- Judging to strictly follow the standards that CF publishes for each WOD
- No-reps and corrections will be clearly communicated for the athlete to correct

Non SRCF Athletes:
- non-SRCF athletes registered for the Open are welcome each Friday during the 5pm/6pm class times
- Judging will follow above guidelines
- MUST pre-register with us via Mindbody online or email in advance to complete the Open WOD for the week
- Drop-in fee of $15 per WOD

Fans:
- Register as a fan for free and you can customize your experience on the site to track athletes/teams and to comment on articles, videos, and photos

Resources:
- 2011 CrossFit Games Open website: All info on how the Open will run, the rules, registration, and tracking of athletes and teams, stories, videos, and more
- More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open
- Judging at the CrossFit Games Open [wmv] [mov]
- Traveling Athetes [wmv] [mov]
- Other vs. Official Teams [wmv] [mov]
- Media Tips for the CrossFit Games Open [wmv] [mov]

Enjoy the next six weeks, train hard, have fun and cheer each other on:

SRCF Version 3.0 Grand Opening and "Team Grace"

“Tag Team Grace”:

In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)

Rules:

Share a bar or scale accordingly
One athlete works at a time

Results

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1st Wave:

What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping!

For those who ran the St. Patty’s Day 5k here are the 5k Race Results

Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!

It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!

Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:

Watch more video of Mikko Salo on sicfit.com

Death by 10m Sprints

For Time:

50 Toes-to-Bar

Rest 5 minutes, loosen up and then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Results

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Mom Friendly? You decide:

One of these kids is not like the other:

Tomorrow is our Grand Re-Opening Day:

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 9am or 10am class!
11am-3:00pm Saturday (this will allow time for those who are running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run the WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
- We will run teams through the WOD all day
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
lululemon athletica Trunk Show:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm. Come shop!
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Wear your SRCF Shirt!

Additional race details are below or at www.runsnoqualmie.com
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Bodyweight Blitz

For time:

90 Double-Unders
60 AbMat Sit-ups
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups
10 Pull-ups

Results

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WOD Demo:

Quote of the Day:

“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo

Notes:

Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches 😉 and get WOD’ding!

CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website

Announcing childcare! Duties as Required:

"Loaded for Bear"

Quote of the Day: “Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” ~ Jesse Owens

Brad back squats:

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Checkout WOD:

2 Minute Burpee Challenge:

Max reps burpees in 2 minutes

Results

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The “Bear Complex” sequence with Katie and Nan:

The CrossFit Games Open website is now live. We have 13 athletes participating this year! Besides Michelle and myself we have Moe, Mark B., Jeremy D., Pat, Rob, Rona, Jeremy O., Matt, Lucy, Sean and Don all registered for Team Squatch. On Tuesday 3/15 it’s “Let the Games begin!”

Two upcoming events this Saturday 3/12!

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 10am class!
11am-3:00pm Saturday (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
Trunk Show is a Trunk GO!:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com
Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Heidi and Lisa get burpee-licious (Welcome Lisa and Ryan to the box!)

Double Trouble

For time:

35 Deadlifts (250#/175#)
45 Box Jumps (24″/20″)
1 Mile Run

Results

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Happy Birthday to Rob and Dan!

(this combo birthday WOD rep scheme represents their youth):

Trivia: the deadlift was originally called the “health lift”.

Pairing these movements made going for a “run” a bit more challenging. The focus was on deadlifting heavy enough where form was not sacrificed. If you cannot maintain a flat back, weight on the heels, chest up, and shoulders back while ensuring the bar travels vertically in a straight line then back those bumpers off. Ensuring proper form will keep you safe, build overall strength and ready to deadlift another day!

Read “How To Perform The Deadlift With Proper Technique” from mensgarage.com

Rob goes RX + with his “headstand push-up” while Mollie looks on in amazement:

Notes:

The 2011 CrossFit Games Site is live. Go here and check it out. If you are a competitor then get registered and join the team (search for SnoRidge CrossFit). There a couple of you still needing to get online and signed up. The Open kicks off with the 1st WOD announced next Tuesday at 5pm!

Congrats to Willy (who’s lost over 40 lbs since he started CF) for proudly hitting his 100th WOD tonight and joining the “100 WOD Club” (Note the T-Shirt). Natalie also joined the 100th WOD Club this week. Keep it up and get to 250 WOD’s!

Snatch and Run

3 Rounds for time of:

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

Results

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It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!

“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine

Moe leading the class through the Burgener Warm-up and some Snatch practice:

Coach Burgener coaching the full Burgener warm-up like only he can:

Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.

"Tiger Blood is all about details"

Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett

Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):

Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.

Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.

Attention CF Games Open Competitors aka Team Squatch!

Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!

2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open