Category: WOD

Carry Over

Main Class:

In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minutes:

50m Overhead Barbell Carry (155#/105#)
5 Lateral Over the Bar Burpees
50m Sprint

* Both athletes face each other separated by 50m and alternate rounds
** Share one bar per OH Carry
*** Partner 1 completes their carry, drops bar and does 5 burpees and then sprints back to start point to = one round

Advanced RX Class:

4 Rounds for time of:

100m Overhead Barbell Carry (165#/115#)
10 Toes-to-Bar
10 Burpee Pull-ups
10 Box Jumps (24″/20″) 

Results 

View this photo

Quote of the day: “Man must be arched and buttressed from within, else the temple will crumble to dust.” ~ Marcus Aurelius Antoninius

OH Carry

Partner Lateral

Yesterday the sun came out so we brought back the Overhead Barbell Carry. I think it’s been a year since we did this last. From my very unscientific polling it sounds like most of you loved it. While the WOD was originally written as a 30 minute AMRAP I had to change on the fly when all the teams starting piling up rounds a lot faster than anticipated. Unknown and unknowable. 

Congrats to Aaron, Eloy, Tom, Robert, Marc, and Craig who all completed OnRamp yesterday:

OnRamp Graduation

Happy Mother’s Day to all you fit moms!

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Last night Michelle and I were watching TV and we saw an infomercial for “Brazillian Butt Lift”. Besides a bunch of “check out my butt” and “Leandro totally saved my butt!” testimonials I learned three things from this:

  1. You can get a supermodel’s butt in no time if you buy the DVD series for only 4 easy payments of $19.99. 
  2. If you order now you can get the supermodels butt and a free yellow “Strength band” for only four, I mean 3 easy payments of $19.99 
  3. Act RIGHT NOW and not only do you get the supermodel butt and yellow “Un-strong” band but you will get a free “Bum Bum Rapido” DVD! (That’s “butt butt fast” for those who don’t speak Brazillian Buttlift. All practically free.

While I cannot get those 15 minutes of my life back I am changing our programming and adding a new class called Bum Bum CrossFit. Leandro doesn’t stand a chance.

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. 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%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

View this photo
View this photo

Back Rack

Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice. 

Back Squat_Meghann

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):
WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Back Squat_Amanda

2012 CF Games Regional WOD 2

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 Pistols (One-legged squats, alternating legs)
30 Hang Power Clean (225#135#)

* 17 Minute time cap.

** Regionals standard on pistols: Alternate legs, touching floor is a no rep. Scaling for Hang Power Clean: Use 80-85% of last week’s 3RM.

Results

View this photo
View this photo

Pistols

Another taste of Regionals today. So far we have done a modified partner dumbbell snatch and sprint WOD, “Diane” and now the row/pistol/hang clean workout. As we near Regionals I wanted to program several of the WOD’s (or variations of them) to allow us all to experience some of what the “uberfit” are doing. It’s a good challenge, helps build that community “mutual suffering” bonding, and illustrates the concept of scaling pretty clearly. The last part is one of the most valuable. Scaling correctly to achieve the desired effect of the workout delivers an experience similar to all regardless of fitness level. No different than anything we normally do but with heavier loads or more complex movements it allows for a wider range of scaling or substituting. The hang cleans today were meant to be heavy and the reason we completed a 3 Rep Max last week (which today’s guidance was to use 80-85% of that 3RM). 

For pistols we changed the scaling we have typically done (modified pistol to touching the glutes/sitting on a box to standing up) and stepped it up a little. The scaling today was as follows: standing on a box, hang one leg off the side of the box. Squat on one leg to tap the dangling foot to the floor. Maintain your balance and stand upright on the box. Switch legs each rep. Adjust the height of box for difficulty as a deeper squat will make it more challenging. Beginners could hold the upright on a rack for balance while still performing a pistol on a box or bumper plate(s). This scaling we feel is better for full range of motion, balance, single leg strength and faster progression to a full pistol. I expect to see everyone walking funny by Friday.

Pistol Scaling_James - 1

WOD Demo from the South East Regional – video [wmv] [mov] [HD mov]

Matt Chan sets Event 2 world record in South West

100 vs. 500:

100 vs 500

Congrats to Clint for hitting his 100th WOD today and also to Michelle aka “Mums” who plans to hit hers tomorrow!

Big Box and Heavy Bell

Strength WOD:

12 Minutes:

Deadlift
* Work up to a heavy set of 5 touch and go reps

Checkout WOD:

For time:

600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps 
20 Kettlebell Swings
200m Run
10 Box Jumps 
10 Kettlebell Swings

Results 

View this photo
View this photo

Anna and Derek Deadlift setup:

Anna M_Deadlift Derek_DL

Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:

  • Bar close to shins
  • Back angle is flat with a lumbar curve or flat lower back 
  • Shoulders are in front of bar
  • Weight is in the heels
  • Knees are not squeezed in or pinched together, rather they are out into the elbows
  • Hips are below the shoulders but still above the knees
  • Tension is clearly on the hamstrings and glutes
  • Head is ideally neutral
  • Derek and Anna are ready to pull!

Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:

DL Set_Laura M DL Pull_Laura M

             “Set and ready”              “Off the floor, hips & shoulders at same angle”

Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

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

Success On the Slopes

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups 
400m Run
15 Handstand Push-ups 

Results 

View this photo
View this photo

Push-ups

Below is an email from Anna M. that we received this past week that made our day, week, and month! For those who don’t know, Anna is a a downhill skier and recently wrapped up her skiing season. She is one of those crazy people you tune in during the Winter Olympics to watch fly down a very steep and icy looking slalom course at speeds that that can only be described as insane. She is very good at what she does and truly an elite athlete. She has been coming to us throughout her past season to utilize CrossFit to help in her strength and conditioning while she is away from the slopes. Her coach recommended she do it, and when she came in we put her to work with the rest of us. When she isn’t traveling and competing she gets in the gym as often as she can and her hard work paid off in a very successful season. See below.

Anna_M

“Tom, Michelle and my SnoRidge CrossFit Family, 

Every year at the end of the season I send out a big letter to my sponsors and supporters. This year I added you guys to the list because of how much you have helped me. I came to CrossFit from a recommendation from my coach on the US Ski Team, who told me that CrossFit would substantially help me. Not only did it whip me into shape –pretty fast I may add, but it also helped me kick ass in this past season! The trainers and the people here at SnoRidge are the best support system here at home as far as working out goes. You guys encourage me to do better and get stronger with every day. I want to thank you for supporting me, and being there to cheer me on with each bit of success I obtain. My season highlights include:

  • Attending US Nationals (a big huge race against World Cup racers)
  • Top 5 overall in Super-G and 4th overall in Slalom at Western Region Spring Series (1st for my age group)
  • Being invited to train once again with the US Ski Team
  •  J2 National Slalom Champion 
  • 19th at Canadian National Championships (1st for my age group)
  • Ranked 2nd in the Nation for my age group, behind Mikaela Shiffrin (world cup racer…basically a prodigy) 

I can’t thank you guys enough, and I’m very excited to continue my training here this summer 🙂 

-Anna”

Keep kicking ass on the slopes Anna and we will keep kicking yours in the gym!

"Team Fran" and "Fran on a Rope"

Main Class:

“Team Fran”

In Teams of 2, Complete the following for time:

100 Thrusters (95#/65#)
100 Pull-ups

* Go in order of exercises (complete all thrusters then move on to pull-ups)
** Partition the reps but only one works at a time

Advanced RX Class: 

“Fran on a Rope”

For time:

21 Thrusters (95#/65#)
4 Rope Climbs (15′)
15 Thrusters 
3 Rope Climbs 
9 Thrusters 
2 Rope Climbs 

Results 

View this photo

Saturday fun with variations on “Fran“:

Team Fran

Read: “The Cost of CrossFit” by Aaron Carr; CrossFit Journal

Our current OnRamp for May is underway but if someone you know is interested in gettting started in June tell them to contact us now. Our teens class will have 2 openings as well in the next session starting in June. If your teen is interested in CrossFit with Coach Moe let us know!

Get-up and Go

Skills Work:

Complete 5 Rounds NOT for time:

3 Muscle-Ups 
3 Turkish Get-ups (Right Arm) 
3 Turkish Get-ups (Left Arm)
* Post load. Sub MU Progressions for MU

Conditioning WOD: 

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results 

View this photo
View this photo

C2B KB Swing

CrossFit Games:

Visit this page to watch world record setting video footage including Chris Spealler’s “Diane” time of 1:52 from Week 2 of the Regional Competition.

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]

Feats of Strength

Pt. 1 Strength WOD:

15 Minutes to find:

Hang Power Clean
3-3-3-3-3

Pt. 2 Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. 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%.

Results

View this photo
View this photo

Lorraine hang cleans and Teri on her way to 20:

Lorraine_Hang Power Clean Teri_20 Rep BS

As a gym my desire is we all not only get faster, fitter, and leaner, it’s also that we get stronger; which provides the ability to do more work and produce more power. Some days we will only tackle strength building workouts. Today was one of those. When people talk about getting strong, the trifecta of weightlifting movements that most often come up are the squat, deadlift, and press. Last week we introduced the 20RM back squat. This week we repeated it and almost everyone hit a PR. This will come up again in another week so plan on how to attack a rematch. As you move closer to finding your true 20 rep max, note that this workout will only continually get harder. It will also be effective at making you strong. “They’ve done studies you know. 60% of the time it works… every time.”

   

Video: Mikko Salo Training for 2013: Rogue Fitness Europe

Mid Split and Deep Squat:

Rona_Split Hang PC Katie_20RM Back Squat

SNORIDGE CROSSFIT