WOD – Page 577 – SNORIDGE CROSSFIT

Press Series

For time:

800m Run
15 Strict Press (95#/65#)
800m Run
15 Push Press (115#/75#)
800m Run
15 Push Jerk (135#/95#)

* No Split Jerks. Must strict press, then push press, then jerks. One bar per athlete, change your own weight.

Results

From CrossFit main site today. From L to R:

“Solid. Weak Core. Tight Shoulders.”

Pre-WOD Skill work and instruction emphasized the overhead press series and the proper start to finish position of each lift. Avoiding the common faults as well as emphasizing each lift during the WOD made this a great “teaching WOD”. Push press the strict press? No rep. Jerk the Push Press? No Rep. Forcing each distinct movement and making the athlete manage the load on the bar became an exercise in focus and attention to detail.

Notes:

Read “Ya Gotta Believe” by CrossFit Dad aka Rob. If you didn’t see it he made the CF Affiliate Page with his Xmas Tree overhead squat yesterday too!

This looks and sounds awesome. A big CrossFit World Tour and Party? Let’s hope they hit Seattle or Portland as one of the stops.

Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov]

Dual AMRAP's

Main Class:

As Many Rounds As Possible in 9 Minutes:

15 Box Jumps (24″/20″)
15 Deadlifts (185#/135#)

Rest 3 Minutes then complete:

As Many Rounds As Possible in 9 Minutes:

200m Run
10 Knees-to-Elbows

Advanced RX Class:

As Many Rounds As Possible in 20 Minutes:

2 Muscle-Ups
4 Wallball 2 for 1’s (20#/14#)
8 Box Jumps (30″/24″)

Results

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Gorilla Games Girls:

Congrats to Lucy and Sangeeta who competed this past weekend in the Gorilla Games at CF Amped! Both completed three WOD’s that included some heavy stones, front squats, rope climbs, deadlifts, running, rowing, and box jumps as well as some obstacles to get over during their runs. They represented themselves well and had some great support from Team Squatch cheering them on. We are all proud of you for getting another competition in the books!

Sangeeta climbs, Lucy pulls:

Rope Climb Friday

For time:

30 Thrusters (75#/55#)
3 Rope Climbs (15′)
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climbs

* Sub 2 Supine Rope Climbs or 5 Ring Rows per rope climb

Results

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Who doesn’t love rope climbs? This is a WOD I watched Chris Spealler, Nadia S., and Kurtis B. from CFHQ do during lunch at my Coaches Prep Course a couple weeks ago. Speal tore through it in around 3 minutes with a measured but fast and unbroken pace similar to “Fran”. Watching him do it made me want to program it for the rest of us. Setting the goal time of sub 10 minutes for all classes helped everyone scale appropriately. It definitely left you in the CrossFit rest position and many with the “Fran-cough” after it was over.

The Supine Rope Climb:

Begin and end each rep from the floor
Pull hand over hand to the standing position
Lower hand over hand to the floor
Minimize the use of the legs to make the movement harder and strengthen the pull
Work these along with dead hang pull-ups for strength and practice your foot lock technique often on a rope and before you know it you will be climbing

Nutrition:

“Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks“, CrossFit Journal preview video [wmv] [mov]

Handstand Cardio

3 Rounds for time:

Row 500m
10 Handstand Push-ups
Run 400m

Results

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Spencer and Mark locked in a race to end:

Saturday morning two of our CF’ers are competing at the Gorilla Games in Bellevue at CF Amped. Several of you (including Coaches Michelle, Moe, Rona, and Mark) are going to cheer on Lucy and Sangeeta. Good luck both of you! Have fun and kick ass!

For those who are unable to make the Gorilla Games I will be running the Saturday classes (both Main class and Advanced RX Class). Saturday night is also the SRCF Paleo Potluck and Ugly Christmas Sweater Party at Amanda and Mike’s. Everyone is invited so check the box for details and RSVP.

Notes:

Starting next month, we will have a new certified coach (Sean) and his primary class will be for the dogs. Literally. DogFit. Forging Elite K9’s. Zoe is ready. Is Sean?

For a preview of Coach Sean’s new class watch below:

“DogFit” by Eddie Ifft – video [wmv] [mov]

“Stronger in her 30s: Angie Pye” ~ CrossFit Games

Happy Birthday Lisa!

5 Rounds for time:

11 Hang Power Snatch (75#/55#)
30 Double-Unders

Results

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Lisa (2nd from left) and her PM birthday crew:

Happy birthday! Hope ya liked it.

Quote of the day: ***CENSORED*** (Ask Jana or Amanda. It was funny and it dealt with snatches.)

The power snatch is a precursor to learning a full squat snatch. Backing it up to the hang position is a better start to the progression. Lots of pre-WOD work with the PVC today and many scaled correctly to keep it light to stay fast and aggressive (this should not be heavy and look like a muscle snatch, where you press it out overhead). No matter the position (hang, power or full), the emphasis is still on speed, aggressiveness and technique. Speed through the middle on the shrug and extension of the hips, knees and ankles as well as aggressiveness on the turnover of the bar in the receiving position overhead. Focusing on not jumping wider as you get heavier is important and keeps you progressing towards eventually pulling under faster into an overhead squat position (the full or squat snatch).

Hang Power Snatch Demo: Catalyst Athletics

Heavy Day

Strength WOD:

3/3/3/3/3/3/3
Front Squat

Checkout WOD:

None! Work on a gymnastics skill for 10 minutes

Results

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No checkout today. Emphasis was on getting heavy and not rushing your lifts. When squats were over it was focusing on a goat and working a gymnastics skill or bodyweight movement.

Saturday will be the Gorilla Games at CF Amped in Bellevue and Lucy and Sangeeta are competing. Come cheer them on! Later that night will be our Paleo Potluck and Ugly Christmas Sweater Party at 7pm that Amanda and Mike are hosting. If you need info ask in the box.

Mark performing GHD Wall Balls (yes this is a movement he did in a workout):

In thinking about what to write about I came across this post on the CrossFit Affiliate blog. It resonated with me as a CrossFit Affiliate owner and thought it was worth a read.

A CrossFit Affiliate Viewpoint: “Lighting Fires” by Josh Bunch of Practice CrossFit.

Almost ten years ago I said, “I want to open a gym.” Two short years later my Mom sent me a card that said “I know you will have your gym one day.” I still have that card. Four years ago I opened Practice CrossFit in part because I never stopped believing I could, but also because I surrounded myself with people who believed in me.

The first day on “MY GYM FLOOR” was more special than I could have dreamed. I remember how the new rubber mats smelled, and now every time I smell fresh out the bag stall mats I think of that day. The sound of the first bumpers hitting the floor was better than any music I had ever heard. Throwing “MY DOOR” open on the first day, writing on a virgin white board, witnessing our first sweat angel was a feeling I pray my friends will experience. I pray I can help them experience that.

The second day on “MY GYM FLOOR” was less special. I learned what paying bills is. I learned what it means to sign a lease that favors the lessor, not the lessee. I learned what paying a loan back feels like. I learned what freezing your pipes costs when you try to save money on heat in the winter, in Ohio. I learned that everyone else expected me to run a business when all I wanted was to follow my heart.

Continue reading “Saturday 111203”

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or “Half Angie”

50 Reps of each exercise

Results

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Congrats to those who hit a PR today! This is one tough “girl”. Don’t worry, no pulling tomorrow!

Nutrition:

“Fructose Foolishness” ~ Whole9

Teamwork and "White"

Main Class: As a team of 2 complete the following for time:

Row 2000m
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# bumper)
40 Burpees

* One partner works at a time.

** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)

Advanced RX Class: “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run

Results

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Teamwork in action:

“White”:

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 30th Heavy BCT, North Carolina National Guard, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. RIP.

Nutrition:

I saw this on Rainier CrossFit’s page and wanted to share. The main thing I pulled from this? Eat animal protein with a clean, balanced diet (preferably paleo) and I bet supplements and prescription meds won’t be needed for B12 deficiency.

“It Could Be Old Age, Or It Could Be Low B12” by The New York Times

Walking (or Running) Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Results

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Goal time for this WOD was 13-16 Minutes with the caveat that it should not be too heavy that you can’t string reps together with 3-5 good reps at a time; not singles. Speaking of goal times let us know what you think. More regularly you will see the “Goal Time” on the whiteboard; this average time should help you in how you scale, pick a load, and strategize for your WOD. It’s meant to help and keep you safe as well as stay within the desired effect of the workout of the day.

“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

“CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Dip and Drive

Strength WOD:

3/3/3/3/3/3/3
Push Press

Checkout WOD:

Tabata AbMat Sit-ups

* Perform max reps of abMat Sit-ups for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

Results

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Old School CFHQ Video: Push Press Issues [wmv] [mov]

Good tips in the video above on the vertical dip of the push press. It shows a good demo on avoiding “muting the hip” causing loss of power of the hip extension in the drive of the press. As some got heavier today that dip and bend of the hip became a bending of the knees and leaning back with a straight hip, leading to failed reps. Focus on a fast, explosive vertical dip and finish with a drive overhead into a locked out position with a tight midline. Squeeze those glutes and squeeze those abs toward your bellybutton. Or when in doubt just squeeze something. Anything.

Watch this. Reminds me of somewhere else. What a cool box.

“Community at CrossFit Relentless” – video [wmv] [mov]