End of the Open

For Time:

800m Run 
30 Power Snatch (75#/55#) 
20 Knees-to-Elbows
30 Overhead Squat (75#/55#) 
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#) 
400m Run w/Bumper Plate (45#/25#) 

Results

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Power Snatch Lateral Burpee Bumper Ground to OH

Plenty of hip extension and flexion in this one. After several short workouts and one long this week it was time for a medium length chipper.

The Open is officially over for our gym today! All competitors have finished the last WOD and now we just need to ensure that everyone submits their score for validation.

We are proud of the participation from our gym this year and the camaraderie and heart that was displayed week in and week out. While we got walloped by the Zombie plague as a gym and it certainly effected many people’s performances overall it was still a very successful event. We upheld the standards, displayed integrity, and grew closer as a SnoRidge family. We welcomed The Compound crew and other friends in to complete and validate their Open workouts with us. There were tons of PR’s, experiences and memories that each of us take away from these past five weeks. Our community got stronger.

For those left hungry for next year’s “season” it’s motivation and insight into what to focus on, what to practice, and how to better your own training, nutrition, and recovery. Thank you to each and every person who judged, cheered, and participated in the Open. Next year let’s train harder, kick ass and see how many times we can ring that cowbell.

Final results will be locked on the leaderboard as of 5pm PST and we will know whether or not Mark qualifies for Regionals. Cross your fingers and hope for the best, I don’t want to “jinx” him.

SnoRidge CrossFit Open Final Results

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Twins:

Kim_Open 12-5 Meghann_Open 12-5

Shoot 'Em Dead

For Time:

Alternate 10/9/8/7/6/5…down to 1 of Deadlift (225#/155#) 
with 1/2/3/4/5/6…up to 10 of Parallette Shoot Throughs
*Complete a 200m Run each round and finish with a run

Results

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Frank DL’s and Shoots it:

Frank DL

Shoot Throughs added up in this workout, and became the limiter for most. Ensuring the opening of the hips after shooting it forward and jumping back meant many had to scale this late by hopping back through. This movement is great for emphasizing hip extension (pictured below), and core and shoulder/tricep strength. Amanda even gave me a great programming idea to combine these with man-makers!

Frank Shoot through

Tomorrow is the last day to compelte Open 12.5. 11am for those wrapping up the Open. If you have finished then don’t forget to submit your score.

Because some of you missed this video the other day. Worth watching:

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]

CrossFit Games Open 12.5 (or 11.6)

Workout 12.5 “Fran-rap” (make-ups on Saturday at 11am)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

Results

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Rob C2B

Standards: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

Lindsay C2B

If you complete the round of 21 then I expect to see you at the Games. If you complete the round of 18 you likely have a ticket to Regionals. This was the same workout that ended last year’s Open. The ascending “Fran” ladder is no better this time around. For those who finished their Open today don’t forget to submit your score. Congrats on pushing yourself and competing for the last 5 weeks! Also congrats to Michelle N. for her 100th WOD!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs)

Workout video demo with Neal Maddox – video [wmv] [mov] [HD mov]

Mark making great use of his new weight belt:

Caption This

Mad Skills

Strength WOD:

5/5/5/5/5
Press (Strict)

Skills WOD:

Pick a minimum of 2 of the below skills or the Gymnastics Skill Work:

Max Height Box Jump
Muscle-up practice
Handstand Hold practice
Double-Unders 
Pistols

* Skill work not for time

Gymnastics Skill Work option:

3 Rounds not for time of:
50 ft. Handstand Walk
30 Sec Ring L-Sit Hold
2 Rope Climbs 15′ 

Results

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Melanie_Press Spencer Max Box Jump

Sea nails a 52 1/4″ static box jump:

Sean_Box Jump_52 in - 1 Sean_Box Jump_52 in - 2 Sean_Box Jump_52 in - 3

Today was some strength then an opportunity to practice. Weakness training, learning something new or an opportunity to improve a skill you already have. Congrats Chris on your first double-under, Alison for your first 20″ box jump, and all the rest of the PR’s today.

CF Games Open:

The final workout Open WOD 12.5 has been announced! It is a repeat of last year’s Open 11.6. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement. Compare to last year’s Open.

If you aren’t competing in the Open then scale this WOD like any other for your thrusters and chest-to-bar pull-ups. 

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can in 7 minutes. If you scale then your score = 0 for submission to the Open.

Here are the expectations for Open Week 5 for everyone:

Workout 12.5 “Fran-rap” (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

– Each class you will pair up and go in 2 waves. 
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”. 
– Standards to judge listed above. 
– Have fun and push your fellow athletes!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

1000 Things To Do Before You Die

WOD #1:

For Time:

1000m Row
Workout starts with 7 thrusters. Every minute on the minute (EMOM) complete 7 thrusters (95#/65#)

* At the top of each minute you must complete 7 thrusters and then row for max meters in the remaining time; continue until you complete 1000m
** If you cannot complete the thrusters in a given minute then you may take a “penalty” minute by resting and accumulating more time; scale accordingly to avoid penalties

Rest 6 minutes, then complete:

WOD #2:

As Many Rounds As Possible in 6 Minutes of:

5 Hand Release Push-ups
10 Box Jumps (24″/20″)
15 AbMat Sit-ups

Results

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Goal: Complete 1000 meters on the rower before the thrusters kill you.

Thrusters Suck

When I found and programmed WOD #1 it reminded me of the “Air Force WOD“. After completing it today I would say it might be harder. The coaching today was on scaling properly; you had to choose a weight you could maintain 7 unbroken thrusters. Scale wrong and this would quickly be a nightmare. Dropping the bar wasted seconds you could not afford to miss when you needed every single pull on the rower. After a few minutes this WOD became a mental battle to not drop the bar or slow down to catch your breath before you ran out of time to row. This race against the clock and your mind defined this workout. It’s what I loved about it. After a brief rest, WOD #2 was designed to force max rounds with skills in which you should have been able to continue moving through for 6 full minutes.

Video: The Regionals Are Coming: CrossFit Games 

Today our friends from Bellevue Square lululemon dropped in for a WOD (they did yesterday’s workout). They rode here in style in their team van. I gotta get a SRCF van. Then we could drive around kidnapping people “Old School” style to come to CrossFit.

Team lulu looking good:

Team lulu

Lulu van

Attention 0830 Class! You all FAILED. What’s wrong this picture?

0830 class fail

Max Reps

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (scale to dead hang pull-ups; with or without bands or ring rows)

Metcon WOD:

5 Rounds for max reps of:

1 Minute of Max Hang Power Cleans (95#/65#)
Rest 30 Seconds
1 Minute of Max Burpees 
Rest 30 Seconds

Results

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Michelle_Burpee

Weighted pull-up action with a KB to a plate to even a manly pink dumbbell:

Greg_KB Josh_Plate Jim_Pink DB

Jeremy came up with this WOD this weekend. The intent is to go max effort in each round and not “game” it by maintaining the same target number of reps (which I’m guilty of doing in these types of WOD’s).

I came across the below post today on the CrossFit Invictus blog. Good reading and a philosposhy we completely share for the main classes. Read this and understand that we read the whiteboard in the same mindset for each of you. 

How Do YOU Read The Whiteboard?” by CrossFit Invictus

Hand Care 101 by CrossFit Park City

“Efficiency Tips: Handstand Push-Ups” with Chris Spealler – video [wmv] [mov]

Max Climb

For Time:

3 Minutes of Max Effort Rope Climbs (15′)
1 Minute Rest
3 Minutes of Max Effort 5m Shuttle Runs
1 Minute Rest
3 Minutes of Max Effort Wall Climbs
1 Minute Rest
3 Minutes of Max Effort Row (Calories)
1 Minute Rest

* Touch the ground on each shuttle run turnaround
** Wall climbs begin and end with chest on floor; chest touches wall at top

Results

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Climb On

Four Down” CrossFit Games

12.4 is officially over. Likely everyone is still feeling it though. Only one more Open WOD left this week. Props to everyone for powering their way through “Karen Plus 30 Muscle Ups for time”. The last WOD will be announced this Wednesday at 5pm. With one to go keep your fingers crossed for Coach Mark who is currently in 49th place. Top 60 men and women will make it to the next level at Regionals.

Mark knocking out MU’s (photos by Matt P.):

Mark MU

Judging Deb_DU

Nutrition:

The NY Times laughably claimed eating red meat increases the risk of death. Fortunately, Zoe Harcombe explains the flaws in their study.

Gary Taubes reacts to the bad science rampant in public nutrition: “Science, Pseudoscience, Nutritional Epidemiology, and Meat

M_Wallballs

PR

"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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Rowing

“Efficiency Tips: Rowing” with Matt Chan video [wmv] [mov] [HD mov]

Some good tips in the above video on basic rowing stroke and technique for body position. Watch and practice!

Congrats to Jill for getting her first three pull-ups today, Lindsay RX’d her first ring dip yesterday, and Natalie for hitting her 250th WOD!

Milestone WOD's_Tricia and Natalie

Open Competitors: If you completed 12.4 then don’t forget to submit your score so we can validate it. Last chance to complete if you haven’t yet is 11am tomorrow. Bring your best wallballs and double-unders and get ready for a quad smoker.

Open WOD

Open WOD Aftermath

CrossFit Games Open 12.4

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open

Results

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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder

Judging 12-4

For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again. 

I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.

For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.

Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]

CrossFit Games 12.4 Breakdown with Carl PaoliNaka Athletics and San Francisco CrossFit:

   

"JT"

21-15-9 Reps of each for time:

Handstand Push-Ups
Ring Dips
Push-Ups

Results

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Dustin_Ring Dips

JT

In honor of US Navy SEAL Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005. RIP.

Pike PU

CF Games Open:

Open WOD 12.4 has been announced. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement.

If you aren’t competing in the Open then scale this WOD like any other for your wall balls and double-unders (scale to singles). As there is a 12 minute cap there will be no scaling for Muscle-ups. If you complete all the wall balls (“Karen”) and the DU’s but cannot do a muscle-up then you are done.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 150 RX wall balls, but cannot do double-unders then your score = 0 rounds, 150 wall balls.

Here are the expectations for Open Week 4 for everyone:

Workout 12.4 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

The wall ball standard is strict. No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps. Double-unders must be successful, snags and attempts do not count. Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out. Watch the video for instructions.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]