WOD – Page 575 – SNORIDGE CROSSFIT

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

Nate Powers Up:

Your way, just like Burger King! Today you got to do some self programming. Mix it up, pick the rep scheme you can manage and see it if works. It’s different when you don’t have it spelled out and have to apply some strategy to it.

Why are your feet so important? The jumping position and landing position is critical in lifting. Setting up properly and moving into a landing position that allows for solid technique. Stance. Grip. Position.

Watch: “The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CF Games: “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]

Steph claps it up:

"Morrison"

50-40-30-20-10 Rep rounds for time:

Wall Balls (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)

Results

View this photo
View this photo

“Morrison“

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Amazing effort from everyone today in a hero WOD that paid tribute to a fallen American soldier. Although most of you have heard this before I wanted to reinforce it here. One of our regular box rules is no whining. If you do then you earn your 15 burpees. All of us do it at some point. Coaches included. Fess up and knock them out if and when you ever do. It’s excusable and sometimes humorous.

One big rule that we 100% enforce and take very seriously however is that we never whine during a Hero WOD. These workouts are special in their meaning and symbolism. It’s a physical tribute that each of us chooses to undertake when we show up for the WOD. We walk through the door on that day to not only get our butts kicked but to also workout in memory of that fallen soldier, sailor, airmen, marine, firefighter or law enforcement person who happened to be a CrossFitter. It has zero to do with politics or beliefs about war or other unimportant things. It has everything to do with honoring those who have died while serving our country and communities and protecting our liberties and way of life. On this day for this workout we care much less about the clock and more about pushing or soldiering through. When it gets tough just remember that sacrifice and keep moving or pick that weight back up.

I love that our box takes Hero WOD’s 100% seriously and for that I am grateful. You all rock.

Notes:

Fight Gone Bad 6 in support of Special Operations Warrior Foundation – video [wmv] [mov]

Quote of the Day: “Perfect practice makes perfect.” ~ Coach Mike Burgener

Note the form and position of these athletes below.

Perfect practice:

CrossFit Love Note

Strength WOD:

Press
5/5/5/5/5

Checkout WOD:

10 Rounds for time:

100m Run
15 AbMat Sit-ups

Results

View this photo
View this photo

Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?”
~ John Wooden

Lindsay posted this note below to Coach Mark today. Gotta love it.

“A deadlift love note: Dear Mark, a month ago I was just a girl, standing in front of a boy, asking him to stare at my butt as I struggled to complete a single, hateful deadlift. With your expert (and tasteful) coaching, I was able to correct my form and improve my performance. As of tonight, I have a 3RM that I’m proud of (183#), and a 1RM that down-right shocked me (193#). In short – thank you for being critical, and you rock!

Love, Lindsay”

The example above is of a coach who not only cares but can see that “Diamond in the Rough”. (by CrossFit Lisbeth)

CrossFit Games Stats of The Games Athletes

Amy presses and the guys sprint:

"Death by Pull-up"

Strength WOD:

15 Minutes to find your Deadlift 3RM (3 Rep Max)

Checkout WOD immediately after: “Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

View this photo
View this photo

In the WOD, load less, move faster = create more power. Know when to scale courtesy of Rainier CrossFit and Again Faster.

Quote of the day: “The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.” ~ Jon Gilson, Again Faster Equipment

Amanda PR’s and brings more cowbell. Lots of PR’s today!

Welcome to Eric, Scott, Richard, Richard (of course there are now two!), Corinna, Tricia, and Jennifer who all recently completed Elements!

CrossFit Games:

As we head into the final weeks before the Games some of the athletes who are competing are getting profiled by Again Faster. Today’s profile covers half of the Regional Athletes from the Northwest and is a pretty cool interview.

“All Over The Map: Brost, Stoneberg and Disch” by Again Faster Equipment– video [wmv] [mov]

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

View this photo
View this photo

Justin snatches:

Simple before and after mid-WOD correction. Justin lined up very far from the wall in the 1st round of the WOD for his handstand push-ups. Note how he resembles a bow up against the wall and is putting a large amount of stress on his back. By moving his hands closer he was in a safer position and closer to working on that hollow and press out. He also noted a big difference and how much easier it felt to finish those HSPU’s.

Quote of the day: “It is folly for a man to pray to the gods for that which he has the power to obtain by himself.” ~ Epicurius

Are you looking to do your first pull-up, muscle-up, HSPU or ring dip? Then read below:

“Finding Your Base Strength” by RX Girls: Miami

“Iceland Annie” is one of the top athletes in CrossFit and a favorite to win the Games this year. (She could beat half the men)

“Annie Thorisdottir talks 2009, 2010 and 2011 Games” – video [wmv] [mov]

Rest and Play

Play:

Or Rest:

CF Games:

The Men of the 2011 Reebok CrossFit Games

Events:

Details:

4^th Annual Snoqualmie Railroad Days 5k, 10k and Kid’s 1k will take place on Saturday, August 20 in historic downtown Snoqualmie
To register online CLICK HERE. Online registration closes on Monday, August 15th.
More info at www.runsnoqualmie.com
Register In-Person: At FootZone in Bellevue, Issaquah or Redmond. In-store registration ends on August 14^th.
Pre-registration Cost
- Kid’s 1k — $10 (includes cotton t-shirt and a finisher’s medal)
- 5k/10k — $25 (includes nice tech shirt)

"Tabata This"

Main Class – “Tabata This”:

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Advanced RX Class:

AMRAP #1 in 8 Minutes:

5 Power Snatch (135#/95#)
10 Pull-ups

Rest 5 Minutes, then complete:

AMRAP #2 in 7 Minutes:

7 “2 for 1” Wall Balls (20#/14#)
21 Double-Unders

Results

View this photo
View this photo

HIIT or High Intensity Interval Training is just one aspect of CrossFit workouts. Examples are Tabata WOD’s or other interval WOD’s like Fight Gone Bad or max effort WOD’s with programmed rest periods (ex. “Barbara” or even “Nicole” where the high intensity is the max pull-ups and the medium intensity run is the recovery). The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This interval improves aerobic and anaerobic work capacity dramatically over traditional low to medium intensity endurance style training. It’s benefits over traditional training include accelerated fatty acid utilization and fat loss, improved insulin action, lower resting heart rate, higher oxygen consumption (VO2 Max), greater muscular endurance and overall aerobic fitness. Who was Dr. Izumi Tabata and what was this study that showed it’s effectiveness of his short interval protocol? Read about it at the link above and also more here.

Not all WOD’s fall into this strict category, as HIIT is not the perfect end all training method. Doing the same thing over and over will result in hitting a plateau and minimizing results. Mixed in with pure strength training, skills training, cardio-respiratory endurance training, and other high intensity non-interval training and you have a recipe for success that is CrossFit. Combine it with proper nutrition and recovery and you have a fun, challenging, successful and potent combination.

Hollow and Flat

For Time:

1000m Row
50 Hollow Rocks
30 Burpees
50 Romanian Deadlifts (45#/33#)
1000m Row

Results

View this photo
View this photo

Anapurna and the Romanian Deadlift:

The Romanian Deadlift. This lift is a movement of the hip. Begin in the hang with the barbell or dumbbells.

Stand Tall with a slight bend in the knees; not stiff legs
Push the hips backward first
Lower the weight toward your knees, keeping your hips going back
Flat back, maintain a lumbar curve or at least flat back with tight core muscles
Weight is on the heels and shoulders are back, bar or db’s stay close to the body
Stop before losing your lower back position and when you reach your hamstring range of motion; ideally slightly below the knee
Return to the start position by reversing the movement
Stay in control and don’t rush it

Read “5 Reasons Why Deadlifts Are Killing Your Lower Back” – Stronglifts.com

Hollow Rock with Greg:

Rower Fail. Warning! Rowing this way will guarantee that your coach will punch you in the face:

Notes:

CF Kids and regular class tomorrow at 0930! Advanced RX class at 1045. Be ready to work! Don’t be late!

Who’s up for the Railroad Days 5k, 10k or Kids 1k in Snoqualmie in August? Let’s get a SRCF team running!

Details:

In less than seven weeks, the 4^th Annual Snoqualmie Railroad Days 5k, 10k and Kid’s 1k will take place on Saturday, August 20 in historic downtown Snoqualmie, WA.
To register online CLICK HERE. Online registration closes on Monday, August 15th.
More info at www.runsnoqualmie.com
Register In-Person: At FootZone in Bellevue, Issaquah or Redmond. In-store registration ends on August 14^th.
Pre-registration Cost
- Kid’s 1k — $10 (includes cotton t-shirt and a finisher’s medal)
- 5k/10k — $25 (includes nice tech shirt)

Happy Birthday Cristin!

Strength WOD:

Front Squat 7×2

2/2/2/2/2/2/2

* Cristin’s birthday is 7/2

Check Out WOD Immediately After:

As Many Rounds As Possible in 15 Minutes (AMRAP):
200m Run
12 Kettlebell Swings (53#/35#)
9 Front Squats (115#/75#)

Results

View this photo
View this photo

Cristin gives 2 Thumbs Up for her birthday two-fer:

Gotta love the birthday WOD. Rather than go with Cristin’s age this one used her birthday and then the checkout was designed using movements that she can do RX’d as she improves in her shoulder rehab. You can see the reaction above! If you want a birthday WOD make sure you let us know when it is so I can program it and fit it in for all to enjoy.

In CrossFit the “American” style kettlebell swing is the norm. This is the swing that ends overhead. In the sport and use of KB’s, there are swings to eye level (Russian Swing) or shoulder level as well as other types movements. If you’re curious to why we swing overhead, then read it here.

Don (below) shows a good “American” kettlebell swing overhead. Bell straight in line with the shoulders, hips and heels with no hyperextension of the back:

Notes:

Squatch Kids kicks off this Saturday at 0930 for Session II and we have a few spots available! If you haven’t registered yet then do so at the below link. (If you have any issues let us know)

CF Kids Session II (ages 5-9)will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes.
Go here for more details.
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session

Watch for the 411 on who to look out for at the CF Games: The Games Update II

Great Basin Qualifier WOD

5 Rounds for Time:

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

* From the 2009 Great Basin Regional Qualifiers

Results

View this photo
View this photo

I was asked today where I had found this WOD and could only remember that we have run this before so I went digging back in time. I found a couple things interesting. One is that we were scaling to a box with the pike handstand push-up a year ago but now we are ensuring the head and arm motion tracks even more in the range best suited to develop shoulder and tricep strength. A few people have learned to do HSPU (both strict and kipping) since then.

The same lesson as a year ago still applies:

“We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.”

The second thing I found interesting is that we had a visitor drop in for the first time to the box from the east coast back then (Kristen) who was also just here this past weekend.

Coach Coordination:

Notes:

Mobility Class tonight was a good one. Don’t forget every Wednesday this summer at 7pm you can get your stretch on with Rona! Ask for details.

Read: “The Women of the 2011 Reebok CrossFit Games“

Nutrition: This Paleo “e-cookbook” of 370 plus recipes looks pretty darn good! Note that it’s downloadable only as a PDF file including the bonuses to be viewed electronically and not delivered as a physical copy.

“Paleo Recipe Book“