WOD – Page 576 – SNORIDGE CROSSFIT

Bodyweight Skills Session

As many reps as possible in 5 minutes of each movement:

5 Min. Max Rep Double-Unders
5 Min. Max Rep Ring Dips
5 Min. Max Rep Pistols
5 Min. Max Rep Handstand Push-ups

Results

Quote of the day: “Here’s the deal I’m the best there is. Plain and simple. I wake up in the morning and I piss excellence.” ~ Ricky Bobby, Talladega Nights

Matt and Rhonda dip away:

Monday was barbell technique and practicing ground to rack position or overhead movements. Tuesday was cardiorespiratory endurance, speed and stamina. Yesterday was heavy, raw power, strength and grip. Today was bodyweight, balance, agility and skill. To be fit you need to be able to tackle all of these. It’s all important and none of these skills are more valuable than the other. To be more physically prepared in general to tackle anything that comes your way you have to practice all of them. Don’t skip a day because it’s something you hate or something you fear. Try them all and surprise yourself. You’ll also get fitter in the process.

“Ring Dips”, CrossFit Journal Preview – video [wmv] [mov]

“What Are You Afraid Of?” by CrossFit Lisbeth

Krista and the pike push-up off a box:

Notes:

Gym is closed this Saturday 6/25 for the CF Gymnastics Trainers Course

Stay tuned for a “SnoRidge Event Calendar” coming soon. Lucy and Lindsay have graciously volunteered to help me (I asked them) put together and manage our box events and local races, throwdowns, and all things CrossFit. There are a bunch to look forward to.

Mark your calendars for our “Squatch Summerfest” on August 5th at Ana’s Restaurant. Anna will be reserving the entire restaurant for all of us CrossFitters and our families only! Bring on the margaritas! Plan on celebrating sunshine, summer, and friends and family. Details soon.

Just Pick It Up

Strength WOD:

Deadlift 1RM

* Find your 1 Rep Max in 25 Minutes. When the time stops your attempts stop.

Check Out WOD Immediately After:

5 Rounds for Time:
10 Weighted Walking Lunges (40#/25# Dumbbells or sub KB’s)
15 Kettlebell Swings (53#/35#)

Results

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“Strong people are harder to kill than weak people, and more useful in general” – Mark Rippetoe

You are all strong people! 31 PR’s today is no joke! Congrats to everyone today whether you hit a PR or not. Weight was moving all day and I bet our neighbors were really pleased. If they complain I’ll just tell them we will stop when they come in and deadlift with us. We don’t test the 1 rep max often in many lifts; as you get stronger through higher rep scenarios. This lift though was overdue for a test, as Pat kept reminding us. A few highlights from the day:

2 new people joined the 500# club; Pat and Jim C. each lifted a 1/4 ton with Pat topping out at 510#
13 women broke 200#, with Lorraine (275#) and Lucy (255#) topping 250 lbs.
We ran out of bumpers and metal plates in the 5pm class today!
Did I say 31 PR’s total!

Pat hits 510# with the help of duct tape collars:

PR lifts:

Notes:

Mobility Class with Rona was tonight and it was a good one. Attention dudes! Come to this class. You need this. Also I do not enjoy being the only guy. While the ladies group conversation was entertaining, it was also shall we say…unique. Sign up for the next class. I beg of you.

*Reminder the box is CLOSED this Saturday 6/25 as we are hosting the CF Gymnastics Trainers Course*

When you hear “get mad at the bar” this is what I mean:

Run Forrest Run!

2 Minute Challenge: As Many Reps As Possible

Max Rep Chest-to-Bar Pull-ups in 2 Minutes

Main WOD:

8 Rounds of:

400m Run
Rest 90 Seconds
Record total time, not including the 8th rest.

Results

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Don sprints it in:

Some epic head to head running races today. The guys at the 1130 and the guys at the 5 classes were particularly aggressive about running their hardest and crossing the finish first. Doing a WOD like this is great to have people alongside to both pull and push you to run harder.

Read:

“Going to the Games” for more details on the way the 2011 CrossFit Games will be run, broadcast, and organized.

Mobility class is tomorrow at 7pm with Rona for those eligible and interested. Sign up on Mindbody Online

Focus this week will be working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes. Sounds spicy!

Suckfest

As Many Rounds As Possible in 20 Minutes:

5 Thruster (95#/65#)
7 Hang Power Clean (95#/65#)
10 Sumo Deadlift High Pull (95#/65#)

Results

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“Box is closed this Saturday due to the CF Gymnastics Trainers Course we are hosting.”

Heidi sums up the WOD:

I can’t count how many times “What’s a thruster?” was asked today. After this brutal AMRAP my guess is those who did it won’t soon forget. I asked Michelle what she thought of the WOD (she did this one in the evening class). “Suckfest” was all she said. That sounds pretty accurate. At 10 minutes it likely felt like the WOD was plenty.

The prodigal son returns. Welcome back to Travis (above) who dropped in tonight for the WOD. Who is Travis? He was my first client at SRCF a couple years ago when we started back in our garage. Michelle had already been training a few others but I suckered Travis in to trying CrossFit. After meeting Pukie during his first WOD I was sure he would never come back. He did, regularly. It’s been awhile since he’s been in SRCF as he lives a bit far away and can’t get out as often. He now frequents the Compound when the stars and moon align for a workout. What brought him in for a visit? He said he saw a sign. Literally. He walked by lululemon at the Bellevue Square mall and saw both Michelle and I staring him down from our posters. Those laser stares burning the guilt right through him was enough for him to get out and see the new box. It’s good to see an old friend and don’t worry Travis, the bucket is ready for the next time you drop in!

Notes:

Congrats to Lindsay and Nadia who both just hit their 100th WOD! Welcome to the club and get your T Shirt!

Sign up for Rona’s Mobility Class on Wednesday night on Mindbody Online! From Coach Rona: “Mobility and Movement class is this week! We are working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes! Should be super fun!! It’s Wednesday night at 7pm. Sign up through Mind Body if you want to join in on the fun. :)”

Regional Update 4.3 – video [wmv] [mov]

Interesting story that Rainier CrossFit posted. The rules for Olympic Weightlifting are well understood and established. They are designed specifically for a judge to be able to quickly assess if the lifter has locked out their knees and elbows with the barbell. Any bent elbow for example is a no rep. What happens when someone wants to cover themselves due to religious beliefs? Looks like the IWF will decide the matter.

Muslim weightlifter’s wish to wear modest clothing triggers rules debate

What is wrong with this picture? Take a close look. Could it be that everyone from the AM classes who used a band in their warm-up left them out? Take care of your box!

Happy Father's Day!

Happy Father’s Day to all you dads out there. Sit back and enjoy.

Notes:

TIME! The Regionals are now officially over around the world. Next stop? The Games in LA at the end of July.

Regional Update 4.2 – video [wmv] [mov]

This Saturday 6/25 we will be CLOSED for the CF Gymnastics Trainers Course!

Tag, You're It!

Saturday WOD:

In Teams of 2 Complete 10 Rounds for Time:

5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row

* One bar, one box, one rower. One works at a time. Tag up each round with your partner.

Advanced RX Class WOD:

As Many Rounds As Possible in 15 Minutes:

1 Rope Climb (15’/12′)
10 Ring Dips
20 Wall Balls (20#/14#)

Results

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Post WOD:

Two awesome classes today! Good turnout, good energy and good times!

Are you trying to lose weight? Read “17 Reasons You’re Not Losing Weight” by Mark’s Daily Apple

Are you trying to gain muscle and pack on some pounds? Read “How to Gain Weight and Build Muscle” by Mark’s Daily Apple

CrossFit Games 2011 Regional Update 4.1 [wmv] [mov]

Some of you have been asking what Mark’s big balls are for? Why did he leave them in the box? Well here you go…

"Filthy Fifty"

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

Results

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Quote of the Day: “Failing to prepare is preparing to fail.” ~ Coach John Wooden

The Filthy Fifty Exercises in Pictures:

That was filthy wasn’t it? Ten exercises. Fifty each. If you’re new you did the Dirty Thirty which is also rough. This type of WOD is known as a metabolic conditioning “chipper”. Mainly because you chip away at each exercise and move on and also because at the end of it you feel like you were run through the wood chipper. I don’t program chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of hard to coach movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement.

Note:

Advanced RX Class starts tomorrow at 10:45am after the normal Saturday 9:30am class. If you didn’t test into the Adv. Class then make sure to show up for the 9:30am class.

Reminder: CF Kids Session II 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.

Good luck to Curtis who is attempting to summit Mt. Rainier this weekend. Be safe. Stay out danger and have fun!

Week 4 Reebok CrossFit Games Regional Teaser – video [wmv] [mov]

"Running Fran"

For time:

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

Results

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Ahhhh Fran! Run away!

Thrusters:

Pull-ups:

Congrats to Laura who was a Superwoman today and completed the WOD as RX’d and knocked out 45 pull-ups! She wanted to finish what she started and one by one she ticked each rep off until it was done.

Speaking of Super Women here’s a few others:

And my favorite Supergirl learning wallballs:

“Cooking with Nick Massie: Chili Lime Chicken“, CrossFit Journal preview video [wmv] [mov]

“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

Cleans and Burpees

Strength WOD:

Hang Power Clean
2/2/2/2/2

Checkout WOD:

3 Rounds for Time:

15 Hang Power Cleans (135#/95#)
15 Burpees

Results

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Yay Burpees:

I want to say thanks to everyone who gave me feedback on the Regionals post the other day. It meant a lot and I can only say I love all our SRCF peeps. Hell I love our affiliate! Pulling up to the box today after a long day at work and seeing a parking lot full of cars and a few of our coaches hanging out was a very cool feeling. I was pretty tired and had just sat in a bunch of traffic coming from Kirkland. I was late and thinking I might not quite have time to fit in my WOD after class. Then I see the packed box, get to chat with some of you CrossFitters in the lobby, and hear the PR bell clanging away inside the gym after all those hang cleans. Before I know it I am full of energy again and ready to work out myself.

Why do I love SRCF? No drama, no stress. It’s just a box full of people who say hi to each other and work hard. Despite our growth in members we haven’t seemed to lose that. People go out of their way to generally introduce themselves to newcomers. We help newbies with the warm-up and we put each other’s stuff away. You see people hang out and chill after the WOD. Our kids and dogs run around and people are smiling. That is just some of the many cool things about the CrossFit community and I love that we have it here.

If you were at Regionals on Sunday you might have noticed NFL QB Matt Hasselbeck sitting in the stands behind us watching the action. You also might have noticed his father and former NFL player Don Hasselbeck who was there all weekend with Reebok (he is a VP and in charge of the Reebok/CF stuff). Word is that Matt has been doing CF in the offseason some and also during the lockout.

Notes:

Read: 5 Barbell Rules by CrossFit Lisbeth

I’ve been nice about violation of the dropping barbells and/or bars on the concrete. No more warnings. Burpees will be handed out. Love your barbell!

Games Athletes Rich Froning and Heather Bergeron on today’s WOD at the Reebok – CrossFit Gym:

* Note: Rich’s burpee clap style is not allowed at our box for our burpee standard. Clap over the head and not behind the neck like Jeremy O. is demonstrating above.

Nicole Goes Overhead

As Many Reps As Possible in 20 Minutes:

Run 400m
Max Rep Overhead Squats (95#/65#)
* Score total reps OHS, drop the bar to rest and you must run

Results

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So today’s WOD was a spin off two different benchmarks; “Nicole” and “Nancy”. Programming this one my intent was for it to have the max rep penalty scenario like “Nicole” where resting means you take a 400m spin around the parking lot. I didn’t mean for it allow any rest with the barbell unless it was standing with the weight overhead. Back rack = rest. It removes the strain and concentration required to maintain an effective overhead squat position and allows for recovery. That makes it no longer a max rep scenario.

So for the morning classes that were allowed to back rack it to rest my apologies for the screw up. You all caught a break. I should have explained it better to the “Assistant to the Head Coach” when I reviewed the WOD with her! That said I have given her detention and a formal written warning and placed it in her file for her next performance review…

One hand Muscle-up by George Piwko – video [wmv] [mov]

Notes:

Regionals pics are plenty and I’ll publish Flickr albums soon!
Advanced RX Class begins this Saturday for those who tested in at 10:45
Re-order for the Games T Shirts is going in soon. If you want one then write your name on the board in the box
Starting next Wednesday 6/22 we are going to add a 8:30am Wednesday class. That will mean Tuesday through Thursday will have a 8:30 class.