Category: WOD

On Your Toes

5 Rounds for time:

400m Run  
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Silhouettes

Congrats to all the Squatchers who completed some form of a race this past weekend. Several peeps finished events such as the Warrior Dash (Michelle and Greg), ChelanMan Triathlon (Amy N., Lucy, Lena, Mollie, Moe), Ragnar Relay (Andrea) and to our resident Dirt Corps riders (Dustin, Jim and Matt) who raced in the Mt. Hood NW Cup 5 downhill race and placed 1st and 5th for Jim and Matt. If I missed anyone it’s not intentional I just couldn’t remember all of you. Great to see everyone out there being active!

Final Heat for “Fran”:

Fran_Womens Final

Speal and the “Double Banger”:

Speal_Double Banger

Women’s “Fran” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Men’s “Isabel” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Track Triplet

Main Class:

Inspired from the 2012 CF Games Team Triplet Event 

In Teams of 2 complete for time:

Row 1000 meters, while partner holds (155#/105#) pounds in the Front Rack position
50 Burpees, while partner holds (135#/95#) pounds Overhead
50 Thrusters (95#/65#) while partner holds the Dip support position on rings (locked out) 
50 Box Jumps (24″/20″) while partner holds from a bar hang position

* Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position.

** Each team must complete all the repetitions before moving to the next exercise.

Advanced RX Class:

“2012 Reebok CrossFit Games Track Triplet“

3 Rounds for time:

8 Alternating Split Snatch (115#/75#)
7 Bar Muscle-Ups
400m Run

Results

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Quote of the day: “Defeat is not the worst of failures. Not to have tried is the true failure.” ~ George Edward Woodberry

Partner Row and Rack Hold

Today’s team WOD ended up working out well with the addition of the box jumps and bar hang. To make it tougher the option was to do a chin over bar hold. While the front rack weight was probably a little light, it still allowed for the row to get the blood pumping for the rest of the workout. 

31Heroes is our next big workout event. It will be Saturday August 4th. We will have sign ups in the gym for team start times (Teams of 2). See the link to get registered for the event.

  • One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. This was Frank’s request to do something for the troops and one we wholeheartedly support.

Love Bacon?

Bacon Facts

Track Triplet WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov]

   

Pick (and Push) Things Up

5 Rounds For Time:

7 Deadlift (275#/185#)
30 Air Squats 
7 Handstand Push-ups

Results

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Boroumand Pushes, Foucher Pulls:

Azadeh_HSPU

Foucher_DL

“Moments In Time“: Ten special vignettes from the CrossFit Games

The ten memorable moments listed above from the Games are pretty interesting. It made me think of what my top ten were.

My Top 10 Moments of the 2012 CF Games:

  1. Getting there a day and a half early and having dinner and drinks on the beach with my lovely wife with great live musicians playing acoustic guitars. We don’t do that enough. 
  2. Michelle actually setting PR’s daily by being ON TIME for us to get out of the hotel to the Home Depot Center! (It was a team effort but it happened. This is both mythical and magical. I am still in shock over this.) Ring that PR bell M!
  3. Me attacking the Vendor Village like it was a full on PR attempt at a benchmark WOD. I had a plan going in, knew the layout of the vendors and gear I wanted, and I executed it unbroken. I even felt like I completed Fran afterward when I realized how much cash I parted with. (I have a problem…)
  4. The most God-awful (literally) prayer to open a sporting event I have ever heard. Seriously I cannot imagine that God cares about thanking him for Reebok, GNC, Vita Coco, Home Depot, Rogue Fitness… It was almost Will Ferrell like quality. The redemption to the opening ceremony was having two F-18’s fly over the stadium. At that moment I thought “F*ck yeah America!”
  5. Speal. His heart and soul was evident in each WOD. You felt him fighting to try and win. Knowing it was likely his last Games as an individual made him a bigger magnet to watch.
  6. The race between Annie T. and Kristan Clever in both the Med Ball/HSPU WOD and the Chipper. They always know where the other is and neither wants to lose to the other. It’s a fun rivalry to watch.
  7. The Clean Ladder. I love ladders. It’s simply built for spectators. Both Lindsay and Akinwale clearing it was pure bad-ass adrenaline and watching so many dudes power cleaning well over 300 pounds and Maddox getting 365 pounds was just crazy and I felt so much less of a man afterwards.
  8. Watching the Champs. Both Annie Thorisdottir and Rich Froning are truly on another level. Annie simply smiles constantly before, during and after workouts. She actually fricking waved to someone while carrying the 80 lb. med ball on her shoulder and racing Kristan Clever across the stadium. Froning seems to know when to just put the pedal down and WIN. He was watching the rest of the heat on the Jumbo-tron during men’s Chipper while he was doing fat bar thrusters to make sure no one would catch him. For the whole set. Who does that? When it was time to win and put the stamp on it he simply outdid everyone on “Elizabeth” and “Isabel” and took first in each. 
  9. T. Fortunato vs. K. Clever for Bronze. Whoever did “Fran” faster would win $25k and get on the podium. Period. Clever dropped off the bar with 2 pull-ups left. Fortunato didn’t. She took bronze. 
  10. Spending so many days in the sun, on the beach and in the stands with so many great friends and being surrounded by the coolest community on earth. From riding bikes along the beach to workouts in the park to screaming in the stands, we had fun every single day. I wanna go back and do it again in 2013!
  • Honorable Mention: Meeting Trainer Bob (my CF Open nemesis). He was actually pretty cool. Go Bob.

Spirit of The Games Winner: Deborah Cordner Carson – video [wmv] [mov] [HD mov]

The Affiliate Cup Champions, Ute CrossFit – video [wmv] [mov] [HD mov]

Ute CrossFit aka Hack’s Pack wins the Final:

Hack's Pack

Heather Welsh (sigh) and the Bar Muscle-Up. Poetry in motion:

H Welsh_Bar MU - 1 H Welsh_Bar MU - 2

H Welsh_Bar MU - 3 H Welsh_Bar MU - 4

"Power Elizabeth"

Strength WOD:

In 10 minutes complete:
Power Clean 5×2

* “Touch and Go” Reps; not singles x 2

Conditioning WOD:

“Power Elizabeth”:

21-15-9 Reps for time of:

Power Cleans (135#/95#)
Ring Dips  

* 10 Minute time cap

Results

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WOD Demo at The CrossFit Experience – video [wmv] [mov] [HD mov]

Women’s “Elizabeth” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Clean Pics from the Games:

Akinwale_Wins Clean

Lindsay_Clean

Maddox_Wins Clean

Welsh_Clean

Froning_Clean

Smith_Clean

Boroumand_Clean

Annie_Clean

A Week's Worth of WOD's

Tuesday 7/17:

For time:

100ft. Walking Lunges 
21 Kettlebell Swings (53#/35#) 
21 AbMat Sit-ups
100ft. Walking Lunges 
15 Kettlebell Swings 
15 AbMat Sit-ups
100ft. Walking Lunges 
12 Kettlebell Swings 
12 AbMat Sit-ups
100ft. Walking Lunges 
9 Kettlebell Swings 
9 AbMat Sit-ups
100ft. Walking Lunges 
6 Kettlebell Swings 
6 AbMat Sit-ups

Results

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Monday 7/16:

For Time:

400m Run  
21 Push Press (115#/75#)
400m Run  
18 Push Press
400m Run  
15 Push Press
400m Run  
12 Push Press

Results

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Saturday 7/14:

In Teams of 2 complete for time:

10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-Bar

50 Kettlebell Swings (53#/35#)
60 Walking Lunges 

70 Push-ups
80 AbMat Sit-ups

90 Air Squats
100 Double Unders

90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges 

50 Kettlebell Swings
40 Toes-to-Bar 

30 Box Jumps (24″/20″)
20 Pull-ups
 10 Handstand Push-ups
* One person working at a time. Break up reps and go in order. 
** 30 Minute Time Cap, if you cap post total reps completed.

Results

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Friday 7/13:

“Fran”

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups 

Results

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Thursday 7/12:

“Baseline”

2 Rounds for Time:
400m Run 
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results

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Wednesday 7/11:

“CF Games 2012 Masters Event 3”

For Time:

1000m Row
30 Power Cleans (135#/95#)
50 Burpees 

Results

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We’re Back!

The Sport of Fitness_blog

I am still getting caught up from our Epication. Here are the WOD results from while we were gone. I will still get today’s post up and have 600 pics to filter through. I am in a post Games-Hangover. Here’s a pretty appropriate summary. 

The Gamesover : CrossFit Games

 

We're back!

Having just flown in last night we are settling back to the routine. I will get the WOD’s from the past week up and results later today and also will be trying to reply to the mountain of emails throughout today and tomorrow. Tons of pics too so will be trying to get some up.

Thanks again to Coach Moe for running all the classes this past week and generally being awesome! Come get your power clean on today at the gym!

Games Bound

AMRAP (As many rounds as possible) in 20 Minutes of:

6 Toes-to-Bar
12 Wall Ball (20#/14#)
12 Push-ups
6 Deadlift (225#/155#)

Results

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Wallball and DL

The CF Games start tomorrow! We are off! Tune in on the internets and watch the fittest exercisers in the sport of exercise compete in feats of strength and do cool CrossFit movements; race, bike, and swim through blistering and tough conditions, and throw light medicine balls as far as they can off a GHD. Wait, what?!

Have fun with Moe; remember don’t poke the sleeping bear. Feed her treats with honey, and if she gets mad stand your ground, don’t run and try to appear bigger than you are. For the next several days don’t expect to see updates on the website. I’m going back to Cali, Cali, Cali…

Katie_DL 

ExerciseCenter: CrossFit Games Update: July 10, 2012

2012 CrossFit Games info:

History of the CrossFit Games

Scoring the CrossFit Games

Fan Zone

Spectator Schedule

Snatchers

Gymnastics Skill Work:

10 minutes to pick one and work on it!

Muscle-up
Kipping Pull-ups
Ring Dips

3 Rounds for Time:

400m Run
21 Squat Snatch (75#/55#)
15 Push Press (75#/55#)

Results

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Quote of the Day: “Do you hate Monday’s?” ~ Elliott to me while suffering mid-workout

Rona_Snatch Holly_Push PRess

Sangeeta_Push Press Jeremy_Snatch

No Tuesday 8:30AM class! Make sure you read the schedule above for the changes for this week.

The CrossFit Games just got more interesting. Unknown and unknowable rears its ugly head.

Major Announcement for Individuals

CrossFit Games Update: July 9, 2012

"Team America"

Main Class:

In Teams of 2 complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
20 Pull-ups
10 Snatches (135#/95#)

20 Pull-ups
50 Burpees
100 Partner Wall Balls (20#/14#)
* One person working at a time
** Use any snatch (full, power, split)
*** Partner wall balls are alternating throws

Advanced RX Class:

“Team America” from The Outlaw Way

In Teams of 2 complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (185#/120#)

15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
* One person working at a time
** Use any snatch (full, power, split)
*** Partner wall balls are alternating throws

Results

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Team America_MU Team America_Snatch

The Games are less than a week away. For those who want to tune in or find out more, I put a ton of stuff below. Geek out or tune out, your call.

During the snatch the shoulders should start in front of the bar during the 1st pull off the ground and then pass behind the bar at the top of the 2nd pull; at which point the barbell should make contact with the hips/pelvis and travel up while the lifter is fully extended at the hips, knees, then ankles before the final 3rd pull under the barbell. (Early arm pull, early butt rise, failure to reach triple extension, looking down, and banging the bar into and out of the hips are surefire ways to miss the lift, jump forward and develop bad habits)

Lisa C. and the Power Snatch:

Lisa C_Power Snatch

2012 CrossFit Games info:

History of the CrossFit Games

Scoring the CrossFit Games

Fan Zone

Spectator Schedule

Some of the workouts have been announced early:

Team Workouts Released

Individual Schedule and Workouts Released

GAMES WEEK

MONDAY

Individual Athletes Report to L.A.
Evening Update Show
Video and article highlights and previews

TUESDAY

Teams report to L.A.
Evening Update Show
Video and article highlights and previews

WEDNESDAY

Masters report to L.A.
Evening Update Show
Video and article highlights and previews
Athlete reception with workout announcements

THURSDAY

Evening Update Show
Video and article highlights and previews

FRIDAY

8 a.m. – Gates open
9 a.m. – 5 p.m. Team competition
8:30 a.m. – 4:30 p.m. Masters competition
11:30 a.m. – 8 p.m. Individual competition
2:15 p.m. – 8:15 p.m. Live on ESPN3

SATURDAY

8 a.m. – Gates open
9 a.m. – 3:30 p.m. Team competition
8:30 a.m. – 6:15 p.m. Masters competition
10:30 a.m. – 2 p.m. Live on ESPN3
11 a.m. – 8:30 p.m. Individual competition
5:30 p.m. – 8:30 p.m. Live on ESPN3

SUNDAY

8 a.m. – 10:30 a.m. Masters
10:30 a.m. – 4:30 p.m. Live on ESPN3
11 a.m. – 4 p.m. Individual competition
12:30 p.m. – 1:15 p.m. Team competition
4 p.m. – 6 p.m. Happy Hour (Free!)
8:30 p.m. – 2 a.m. Tour After Party

All times local, PDT 

SNORIDGE CROSSFIT