WOD – Page 576 – SNORIDGE CROSSFIT

Our CF Games 2010 Epic-ation!

From Urban Dictionary:

Epication: An epication is a vacation of epic proportions. Standard vacations kneel and weep before the awesomeness that is the epication.

This defines our recent trip to Carson, CA (which sounds better than Compton) to be a part of the CrossFit-apallooza that is known as the CrossFit Games. It was a great weekend filled with awesome performances and memories that inspired us to get back in the gym to hit it hard. On top of that Michelle and I were lucky to enjoy our epication with some incredibly cool friends!

I have only three requests for the 2011 CF Games:

Have more of us Squatches go down
Have one (or a team of us) make it through qualifiers to compete and cheer for
Hurry up and get here already!

If you are interested in a ton of pics from the Games here ya go:

"Chipper: Week of the Games Day 5"

Inspired by the 2010 CF Games Affiliate Cup Event 3: “Chipper” [Recap]

2 Rounds For time:

Run 300 meters
15 Over the Box Jumps (24″/20″)
15 Dumbbell Squat Cleans (45#/25#)
30 Double-Unders
15 Push-ups
15 AbMat Sit-ups
30 Yards Walking Lunges

Results

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Michelle’s parents tackle the Chipper:

Coaching Tip: Over the Box Jump with Scott

While you can jump laterally or head on; the key is an explosive jump
Jump up while aiming beyond the box
Open your hips and then pull your feet and knees up to your chest
Stretch your feet out beyond the box and prepare to land
Land with your knees bent to absorb the impact
You can perform variations by jumping onto the box and jumping down; jumping and pivoting 180 degrees in the air to land facing the box; or jumping sideways (laterally) over the box

I love this! Watch the 2010 CF Games “Belief” commercial by CrossFit Again Faster [wmv] [mov]

Question:

During the prime 2 months of summer that we get here, is an 11am class needed or is 10am sufficient with a “come one come all” arrangement? The 11am has been spotty at best as the weather has gotten nicer and weekend plans take priority. So we are considering having a 10am slot and just running waves if it’s crowded. Post to comments.

We are officially going to petition the city to rename the street in front of the box…

"Hell-in: Week of the Games Day 4"

2010 CF Games Individual Event 2: “Pyramid Double Helen or Hell-in” [Men’s recap / Women’s recap]

For time:

Run 1200 meters
63 Kettlebell swings (53#/35#)
36 Pull-ups
Run 800 meters
42 Kettlebell swings (53#/35#)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (53#/35#)
12 Pull-ups

Top 2010 CF Games times: Men’s – Graham Holmberg 16:59, Women’s – Annie Thorisdottir 17:53

Results

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Sangeeta reflecting on Hell-in:

This was definitely “HELL-in”. Appropriately named, reputation earned! This is a demanding workout both in terms of cardiovascular and metabolic conditioning. Essentially one giant chipper; the decreasing distance and reps represent the “light at the end of the workout”. As the forearms burn the pull-ups begin to falter and grip strength and pulling power become a huge challenge along with the jackhammer in your chest. Simply willing yourself to keep running, swinging, and pulling is a battle in and of itself.

Fight Gone Bad V is coming!

If you are reading this please consider signing up and creating your own fundraising page. This event (we also did FGB IV last September with CF Redmond) benefits Livestrong, The Wounded Warrior Project, and the CrossFit Foundation. Read more here. The money that CF Affiliates across the country raise will go towards cancer research and the CrossFit Foundation (which benefits military, law enforcement and first responder communities with fitness equipment assistance).

Raise $150 and you will receive a limited edition shirt. We plan to host this on a date in late September (TBD) as the official date of 9/25 conflicts with a cert we will be at. Have no fear though we already have approval from them to pick a different date. So register, pick “SnoRidge CrossFit” under team name and get started fundraising!

Warrior Dash is coming!

Several of us have mentioned or have already registered for the supposedly “most insane obstacle race” in America. Doubtful however it looks like a blast. Date is 9/12 in Oregon and times are filling up. Some of us are registered for the 11 – 12 heats. If interested click here. Let’s get a good group to go down, put on our Viking gear and run through fire, mud, and water!

Notes:

Tomorrow class is 10am and 11am. Post to comments if you are in for the 10am as first 8 will get prioirity. It’s Day 5 of our “Week of the Games” and will be an Affiliate Cup Event.

Want to see a CrossFitter easily pull over 600 lbs. on a deadlift? Watch Dave Lipson pull 651! [wmv] [mov]

"Deadlift: Week of the Games Day 3"

2010 CF Games Masters Event 2: 1RM Deadlift

Strength WOD:

Deadlift
1/1/1/1/1

Checkout WOD immediately after:

2010 CF Games Affiliate Cup Team Event 2

For Max Reps:

1 Min Max Reps Deadlift (265#/175#)
1 Min Rest
1 Min Max Reps Pistols (alternating leg)
1 Min Rest
1 Min Row For Max Calories

Results

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Adriana screaming her way to a PR:

27 people went into the box today to attempt a 1 rep max (1RM) deadlift. All 27 hit a new PR! How cool is that? Chest bumps and high fives! I tried to get pics of everyone’s PR lift but couldn’t be everywhere at once. My apologies for those who I didn’t get a picture of. That just means you get to PR again next time!

New box Deadlift records: Mark B. with a lift of 465# and Lucy with a lift of 243#

Pics of Deadlift Mania 2010:

Notes:

Congrats to Pat who this past weekend rode the 200 mile STP (Seattle to Portland) bike race in only 1 day with a time under 12 hours! Pretty amazing considering around 90% of the 10,000 riders take two days to complete it with an overnight stop. Pat told me today he owed it to CrossFit!

"Do Work: Week of the Games Day 2"

Inspired by the 2010 CF Games Individual Men’s and Women’s Event 4 Sandbag Move for time:

For time:

Move a set of bumpers/plates (250/145 lb.) from point A to B (150 ft.)
Instructions:

Sprint to the “wall” of plyo boxes, perform 10 burpee box jumps (24″/20″)
You will be given a barbell(45#/33#) and collars
Carry your bumpers to the “loading” area, load bar and transport bumpers 150 ft. to unload area, stack bumpers/plates in pairs
Complete 10 burpee box jumps each trip required to unload/load your device
Only two RX transport methods:
- Overhead Barbell Carry
- Zercher Carry

Rules:

One Overhead Carry minimum required!
Bar may not be rolled on the ground; if you drop it, clean it up
Time stops when all bumpers are returned and stacked in the start area and burpee box jumps are complete

Results

View this photo

Quote of the day: “Effort only releases its reward after a person refuses to quit.”

This WOD was all about getting work done. Given a task, a set of rules, and a device to transport it, it was up to you to strategize how to complete it with as few of trips and as fast as possible. After the morning class served as guinea pigs for the WOD, we tinkered with it to make it a little harder, adding more reps to the burpee box jumps and requiring at least one overhead barbell carry among other things. This final version was quickly tested by a group of us and deemed worthy of a good WOD. Cathy however is my new official WOD helper as she constantly recommended things to make it harder (like wearing a weight vest)!

Hope you liked it, the Week of the Games continues tomorrow…

Notes:

Many of you watched the Games webcast live this weekend. For those who missed WOD 1 for the men and women, it is now online to watch:

Final heats of the Muscle-up/Snatch Event at the 2010 CF Games:

Women’s Heat 4 [wmv] [mov]

Men’s Heat 4 [wmv] [mov]

"Fran: Week of the Games Day 1"

“Week of the Games”:

From the Master’s Competition “Fran”

For time:

21-15-9 reps of the following

Thrusters (95#/65#)

Pull-ups

Results

View this photo

Mark does “Firefighter Fran”:

Quote of the day: “Nobody looks nervous, so I’m assuming you all haven’t done Fran before.” ~ Michelle

“UGH! Don’t SAY that!” ~ Tara

One of the great things about CrossFit (besides wanting to feel like you are dying every single WOD and then flopping on the floor) is the community. Here are several examples:

This weekend Michelle and I were able to reenergize by spending a weekend at the CrossFit Games in LA with great friends, amazing athletes, and all around cool people that make up our community.

While we were away many of you unwittingly became Curtis’s SnoRage guinea pigs in a couple park team WOD’s that undoubtedly featured lots of laughs, confusion and trademark Curtis Rage. Thanks Curtis for getting everyone together and kicking some butt in the park!

We opened up the box today and had a great turnout including three drop-in’s. It was great meeting Dan and Donna who are CF’ers from Northern CA and Laura who was a newbie trying out her first WOD. These three all came in, met several of you and pushed their own limits while taking time to meet and greet. Talk about great examples of our community, two are on vacation (Dan and Donna) and hitting up CF gyms on the road, and the other (Laura) is a friend of Jana’s who was convinced to come give CrossFit a shot. Oh and congrats to Dan for achieving his 1st Fran as RX’d while in our box!

During each class today each crew achieved new PR’s and supported each other to finish and finish fast. People helped coach, cheer, or simply push their fellow CrossFitter through a mean benchmark workout.

These small examples are just a few reasons why it’s not just a workout and why it’s so damn hard to answer the simple question “What is CrossFit”? It’s a workout, it’s a lifestyle, and it’s a community. We are grateful to be apart of it and even more grateful you all are too.

Two frickin’ cool videos that motivate me right back into the gym:

The 2010 CrossFit Games Adidas Commercial with Speal and Heather Bergeron [wmv] [mov]

Highlights from the 2010 CrossFit Games by CrossFit Again Faster [wmv] [mov]

No 6am Class on Tuesday!

All other classes are normal times. Let the “Week of the Games” begin!

Sunday Finals

We are still in Sillyville at the Games! Watch it live here. The finals for Men’s/Women’s/Masters/and Affiliate Cup are today!

Rock on! Do burpees!

Video of 2009 CF Games Mens Champ Mikko Salo Stateside Training [wmv] [mov]

Saturday WOD Reminder!

Saturday 7/17 WOD: 10am at Swenson Park (over in Deer Park off Snoqualmie Parkway and Swenson Dr.) Curtis will be leading a team WOD. Show up and have some fun! Meet on the basketball court. Post to comments or let Curtis know if you are in!

The 2010 CrossFit Games are here!

4 Rounds for Time:

50m Walking Lunges
50 Sit-ups

Today, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

We are in LA watching the Games at the Home Depot Center. Stay tuned for updates and check the Games site for the latest. Also you can watch a live feed on the right hand side of this page.

Watch The History of the CrossFit Games [free video download on the CF Journal]