WOD – Page 562 – SNORIDGE CROSSFIT

"Isabel"

Strength WOD:

2/2/2/2/2

Snatch (Work up to 75%-80% 1RM)

Benchmark WOD:

30 Reps For Time:

Snatch – Full Squat (135#/95#)

Results

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Quote of the day: “You can’t make fun of me in the middle of my snatch.” ~ Hailly

The Regionals venue is set-up and it’s go time! I want to wish Mark the best of luck this weekend as he once again enters the arena of competitive exercising. Go forth and dominate!

If you are going to the Regionals this weekend find a fellow squatcher, give some booty slaps and make for good times. Remember we are closed on Friday and Saturday. If you somehow show up to the gym for class then that means a) you don’t know we have a website, b) you don’t come to class enough, or c) both a and b.

Video: NorthWest Setup – CrossFit Games Regionals

"Pushing Helen"

3 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups

Checkout WOD:

Choose a movement for a max rep 2 Minute Challenge and set a WORLD RECORD! (Lindsay did)

Results

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This “Handstand Push-up” Helen variant hits your shoulders and feels very different from the forearm explosion of regular “Helen”.

Coaching Tips – Handstand Push-up:

Maintain a “hollow” position, think feet over hips over chest over hands, core tight with hips pulling into abs slightly.
Hands are flat and shoulder width to just slightly wider, fingers are splayed apart. Thumbs towards the wall.
Point toes to the sky.
Hold the breath tight, lower yourself with top of head to floor (not forehead) and push up similar to a press, exhaling at the lockout position.
Head should go forward of the hands so that elbows and hands form a “tripod” with the head on the floor.

Scale using:

Pike floor push-up, keeping your legs as straight as possible, touching head to floor.
Perform a strict press using two kettlebells or two dumbbells (one each hand) to build on shoulder/tricep and pressing strength. Building shoulder strength through a full range of motion is the most important area to focus on in developing handstand push-ups (similar to a dead hang pull-up over a kipping pull-up).
Pike push-up off of a box, keeping legs straight, top of head to floor. Adjust the height higher and walk your hands in closer to the box to increasingly place a larger load on the hands and shoulders to press or push-up. This will train the feeling of being inverted.
Work your way to pike push-ups with feet on a wall then gradually being inverted with a full range of motion.

Ever hear your coach say “get lower” on your squat? If you have then it means your range of motion is limited. Lighten the barbell and train full range of motion. It will pay off.

Read: WHEN A SQUAT IS NOT A SQUAT by CrossFit One World

"Annie" is Back

Strength WOD:

Load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5%. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Checkout WOD:

“Annie”

50-40-30-20-10 Reps of each for time:

Double-Unders
AbMat Sit-ups

Results

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CF Games: The Northwest Regionals are 2 days away! Coach Mark Buskas will be competing and we will be down there to show our support. We are CLOSED on Friday and Saturday (5/25 and 5/26). NO Classes!

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Where: Puyallup Fairgrounds Americraft Showplex
When: Friday 10am to 5pm, Saturday 9:00am to 5:30pm, Sunday 8am to 4:30pm
Cost: $10 for a day pass, $25 for all 3 days

Go here for more info on schedule and to buy tickets.

Memorial Day Schedule:

CLOSED on Friday and Saturday (5/25 and 5/26) for Regionals. NO Classes! Spread the word!

Monday (5/28) we will have only three class times (11:30am, 12:15pm and 1pm)

**We may add one more time slot. Stay tuned!**

We will run a special Memorial Day Murph workout
Official sign-up for the WOD is on the whiteboard. The 11:30am and 12:15pm and 1pm slots are now FULL
If you do not sign up do not expect to get to go first by just showing up. If you didn’t sign up and show up expect to wait until the 1pm wave is underway.
CF Teens (1/2 Murph) and their parents will have their own shot at 9:30am.

Five Things I Love About CrossFit « Invictus | Redefining Fitness

Do yourself a favor. Read this: “Rest Vs. Recovery” by Whole9

Powerball

5 Rounds for time of:

10 Power Cleans (135#/95#)
15 Wall balls (20#/14#)

Results

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Pick up your Blue T’s and your “Pick Things Up” Regionals T-Shirts this week if you pre-ordered. If you haven’t paid already they are $20 so please pay first to get your shirt.

“You Can’t Out-Exercise a Bad Diet” from CrossFit H20 (MA)

CrossFit Games Update: Regionals Week 4, Day 3

Notes:

CF Games: The Northwest Regionals are 3 days away! Come down and cheer on Coach Mark Buskas! Note we are CLOSED on Friday and Saturday (5/25 and 5/26). NO Classes!

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Where: Puyallup Fairgrounds Americraft Showplex
When: Friday 10am to 5pm, Saturday 9:00am to 5:30pm, Sunday 8am to 4:30pm
Cost: $10 for a day pass, $25 for all 3 days

Go here for more info on schedule and to buy tickets.

Memorial Day Schedule:

CLOSED on Friday and Saturday (5/25 and 5/26) for Regionals. NO Classes! Spread the word!

Monday (5/27) we will have only three class times (11:30am, 12:15pm and 1pm)

We will run a special Memorial Day Murph workout
Official sign-up for the WOD is on the whiteboard. The 11:30am and 12:15pm slots are now FULL
If you do not sign up do not expect to get to go first by just showing up. If you didn’t sign up and show up expect to wait until the 1pm wave if there is room.
CF Teens (1/2 Murph) and their parents will have their own shot at 9:30am.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient and what this Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits go to charity.

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. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Armed Forces Day

Main Class:

“Jerry”

Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:

Run 1 Mile
Row 2K meters
Run 1 Mile

“Jerry Relay”

In Teams of 2, Complete the following for time:

4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate)
4 rounds, each partner alternating rows:
250m Row per partner (tag up and alternate)
4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate)

* Both athletes alternate sprints and rows and complete 1600m running and 1000m rowing each
** Share one rower per team

Advanced RX Class:

“Dae Han“

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

3 Rounds for time of:

800m Barbell Run (45#/33#)
3 Rope Climbs 15′
12 Thrusters (135#/95#)

WOD Demo with Dave Leys – video [wmv] [mov]

Results

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Today we honored Armed Forces Day with two Hero WOD’s. I want to thank you all for the respect and effort everyone put out today for workouts dedicated to our fallen heroes. It was cool to see the relay WOD work so well with people tagging, sprinting, coaching and moving. The group that went solo established some new Leaderboard times for both men and women (or world records at SRCF). Also Luanne completed her 250th WOD today! After the cardio work from “Jerry” was over for the Main class, the Advanced class honored a soldier from Joint Base Lewis McChord in “Dae Han”. This workout included something new for everyone; the challenge of running with an empty barbell.

Our next Hero WOD will be Memorial Day “Murph”. Sign-up on the whiteboard for your time slot. 11:30am is pretty much full but the 1pm class is open. Parents/CF Teens go at 9:30am.

Three weeks until CrossFit for Hope on June 9th. Join CrossFitters around the world in the new “Hope” workout for a great cause. 100% of money collected goes to St. Jude Children’s Medical Research Hospital. Sign up today!

Walking Dead

4 Rounds For Time:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Fun with the rings today. Muscle-ups are a skill and a strength test. Get there through great ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even ONE of these components and you will likely not get a true muscle-up. Work on these skills and this will be one of those movements you love.

Armed Forces Day is tomorrow. We will do a Hero Team WOD at 0930 and a Hero WOD for the Adv RX class.

Notes:

CF Games: Regionals are 6 days away! Come cheer on Coach Mark! Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD on the whiteboard. If you do not sign up do not expect to get to go first by just showing up. Please sign up for your time. CF Teens (Halph Murph) and their parents will have their own shot at 9:30am.

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

Max Snatch

Strength WOD:

12 Minutes to Establish:

1RM Snatch (Squat or sub Split; scale to power)

Checkout WOD:

21-15-9 Reps tor time:

Snatch – Squat (95#/65#)
Ring Dips

Results

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Similar to Grace yesterday there were a whole lot more PR’s today. Ring that PR bell. More cowbell!

Our June OnRamp is already full. We will be running a second one in the second half of June. Stay tuned for when.

Watch the following video of the 2011 CF Games Champ for a great look into the life, training, and drive of the reigning best male CrossFitter in the sport.

Video: Days in the Life of Rich Froning

LIndsay gets creative to try and save her snatch:

"Grace"

8 Minutes to warm-up to a heavy C&J Single.

For Time:
30 Clean and Jerks (135#/95#)

Conditioning WOD: (Optional)

For Time:
100 Double-Unders

Results

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Quote of the day: “Do you smell that fitness? I do.” ~ White Goodman, Dodgeball

Becca Voigt does Grace in 2:02:

CrossFit for Hope supports treatment for catastrophic children’s illness at St. Jude Children’s Research Hospital. On Saturday, June 9th CrossFit affiliates around the world will be participating in a fundraiser to benefit St. Jude’s and their fight against cancer and other deadly diseases in children. Similar to Fight Gone Bad, this workout is a max effort WOD but with different movements. In the past we have hosted FGB but this year CFHQ has decided to launch “Hope” for the CF Community. We are going to be one of those gyms hosting. I am also inviting Imperial CrossFit and a couple other gyms to participate. Event details TBD.

To participate, register, donate and raise funds go to the CrossFit for Hope link above. I have set a modest goal for our gym to generate $1500 total in fund-raising but if we show up like we did for FGB in years past we will easily crush this goal. If you are going to participate in the WOD then we ask that you donate at least $20. Pick an athlete from our gym who is registered or just register yourself and donate.

“Hope”

3 rounds of max reps:
Burpees
Power Snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest to Bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Expect a score MUCH lower than your Fight Gone Bad.

Notes:

CF Games: Regionals are 9 days away! Who’s going? Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Core to Extremity

Strength (Gymnastics) WOD:

Alternate the following exercises:

3/3/3 Weighted Strict Pull-ups
20/20/20 Hollow Rocks

Notes: Move to Hollow Rocks after pull-ups. Pull-ups should be unbroken, no kip. Rest as needed between rounds.

Checkout WOD:

3 Rounds For Time:

400m Run
20 Burpees
20 Kettlebell Swings – Perfectly Vertical (53#/35#)

Results

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Work of the Devil:

Today’s work focused on the core muscles (hollow rocks and KB Swings) to extremities (strict pull-ups and burpees) with a devilish checkout WOD.

The Buskas “Pick Things Up” T-shirts shipped yesterday. We will have them in plenty of time for Regionals. Can’t wait to see how they turned out! Also the blue T’s with the “hoody” logo are now in. If you pre-ordered one then please pick them up.

Rest up, eat clean and be prepared to meet “Grace” tomorrow! Your benchmark requests have been noted.

A Helping Hand from Mom to Daughter(s):

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Video: Dave Castro: Evolution of the CF Games

I think Frank REALLY likes working out with Spencer:

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days.

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]