WOD – Page 567 – SNORIDGE CROSSFIT

WOD-ible

Strength WOD:

2/2/2/2

Squat Clean (Every Minute on the Minute perform two cleans. Re-grip allowed. Use 65-75% of 1RM)

Checkout WOD:

5 Rounds for time:

10 Deadlifts (225#/155#)
10 Box Jumps (24″/20″)
10 Toes-to-Bar

Results

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Today Mother Nature forced us to call an audible (or WOD-ible) as rain combined with running and rope climbs made for the potential for human hail inside of the gym. That would have been a mess to clean up and I already covered the “Tom is a neat freak” topic on the Facebooks today (also below). With that said bring your long socks tomorrow and your best overhead squat.

Good work on squat cleans. Just like the snatch this weightlifting movement is based on speed, technique, efficiency, and power.

For those who missed the Rules Rant:

Housekeeping Announcement! It’s getting way too sloppy for my anal retentiveness in the gym.

Please take the time to put things away in the space they correctly go. Bumpers are stacked by 10’s, 15’s, 25’s etc. Bars are grouped together in the holder by lightest to heaviest (or short training bar to men’s bar), KB’s are in order, wallballs on shelves, rollers on racks, boxes stacked by type etc. Chalk balls stay INSIDE the buckets! NOT on the floor or balanced on little ledges.

Also please do not THROW the bumpers onto the stacks. For some reason even though some can lift a bumper plate when it is attached to a bar, that same person cannot carry the bumper and place it neatly on the stack. We now have a nice drywall hole in the stack of 35# plates. I always wanted one of those but don’t need another…

Please clean your stuff off after use and put it back. The person at the next class greatly appreciates it.

Corrective behavioral motivation techniques include: A week of burpees in every WOD and warm-up, lots of running with odd objects, and random punches to the throat.

Fitness Lonnie at the North West Regional

Event:

This Sunday at North Bend Theater there is a fundraiser for a local camp that helps kids who are burn survivors.

Camp Eyabsut is a camp that for over 15 years has helped kids who have suffered 2nd and 3rd degree burns come together to teach them they are not alone, help them learn new skills and find a sense of belonging. Funding has meant that kids attended free but it has been cut for this year and to help raise money there is a special screening of Men In Black 3 at the theater. Proceeds will go to the camp. Cost is $10 per ticket and showtime is at 5pm this Sunday 6/3. There are flyer’s at the gym with more details. We are planning to see the movie and help support this cause. Thanks Tricia for bringing awareness to this fundraiser.

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Another day of “Bionic” world records in the books. Congrats to James on his 100th WOD today!

Video: Looking Back: Regionals 2012 – CrossFit Games

This is a team. These guys and gals are the best of the best:

Fort Vancouver’s Teamwork Keeps them in the Lead. CrossFit Fort Vancouver demonstrates clear organization and teamwork going into Event 4, at the North West Regional.

Events:

“CrossFit for Hope”

We are hosting CrossFit for Hope on June 9th and will 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!

Details:

When: Saturday 6/9
- Heats will run approximately every 30 minutes with the first time being 0945 to show up and get loose. I will be running OnRamp from 0830 until 0930.
- Sign up for 0945, 1015, 1045, 1115, 1145, 1215, 1245, 1315
How: Sign up on the whiteboard. Come in that morning at your time and warm-up quickly.
- We will run groups of 8. (Limited due to chest-to-bar pull-ups being in the workout)
Can I donate?
- Yes! Register at the link above or donate here to help raise funds for the children. While we won’t require it, we are asking that anyone participating register and donate a small amount or just search at the link above and donate to someone in the gym who has created a fundraising page of their own.
What’s the WOD?

3 rounds of 1 Minute each 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.

Dip, Drive, Press

Strength WOD:

3/3/3/3

Push Press (60 sec rest between sets)

Checkout WOD:

For time:

Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Results

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“This is going to be my last year.” ~ Chris Spealler

CrossFit Games Update: Regionals Week 5, Day 2: CrossFit Games

Spencer Hendel’s Snatch Ladder Performance: North East Regionals

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Two CrossFit Hero WOD’s are dedicated to two of those fallen (Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. 47 of us came in and honored our heroes (including our CF Teens). 2 more completed it on their own yesterday (that I know of). Thanks to all who came and supported one another and the outstanding effort and first class determination that each of you showed.

God Bless our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

For more information and to purchase a Memorial Day Murph T-shirt you can go here: Memorial Day Murph

Operation Red Wings:

"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]