WOD – Page 577 – SNORIDGE CROSSFIT

"Wall Ball Jackie"

For Time:

1000m Row
50 Wall Balls (20#/14#)
30 Pull-ups

* Pair up and count your partner and judge rep quality. After one athlete completes “WB Jackie” swap.

Results

Quotes of the Day:

“Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill

“If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. “Here comes number seventy-one!” Richard M. Devos

Tonight three of our women took the SRCF Advanced RX Skills Test. While they did not pass the required number of “go’s” all of them did outstanding and should be proud of their efforts, attitudes and success. They narrowly missed it. None of them hung their head and all of them left knowing what they need to go work on for the re-test. They left hungrier and motivated to pass it. Each of them PR’d something (or things) in the test. All of them (me included) had fun.

That’s the real point right? If our training isn’t fun it probably isn’t really worth it. Don’t lose sight of the big picture. Stay dedicated, persevere, and keep your goals high. Put the work in and take responsibility for whatever your goal and watch it turn into an accomplishment.

“CrossFit Chronicles: The lure of the R/X” – phillyburbs.com

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band)

Results

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Big Kip:

Banded Good Morning and Bar Good Morning with Rob and Luanne:

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

Powerful Snatches

Strength WOD:

20 Minutes to work up to a 1RM of:
Power Snatch

* Stay light for 10-12 minutes to focus on form and technique. No muscle snatching.

Checkout WOD:

10 Rounds for time:

3 Power Snatch (75#/55#)
6 Push-ups
9 Squats

Results

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Attention Team Squatch: Please take the Mobility Class survey on the left side of the link. This will allow us to determine if any changes to the schedule or class will be made.

Power Snatch Demo from Catalyst Athletics: “The power snatch is a snatch received and stopped with the thights horizontal or above.”

Amazing demo below of a 345 lb. full snatch by US Olympian Kendrick Farris. The slow mo shows amazing power and extension and speed under the bar. Same principles apply for the power snatch only you must be more agressive and faster under the bar into the overhead squat position.

Notes:

Before I forget we want to send Amanda and Mike huge chest bumps and butt slaps for hosting the 1st Annual Paleo Potluck and Ugly Christmas Sweater Party on Saturday night. It was an awesome time and the sweaters had to be seen to be believed. Compromising and embarrassing pics have been posted to Facebook (of course) for you to ridcule and enjoy.

"Elizabeth"

21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips

Results

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Previous results

Growing up my parents were big on putting things away. Especially my dad. “Leave it better than you found it.” “Put it where it belongs.” “Work smarter, not harder.” All things I heard often. They were ingrained in me. Whether I was having to clean my room, put my skateboard and ramps away it was the same message. Even as a Boy Scout on camp outs, he would make sure we kept our tents clean, our gear stowed, and things in its proper place.

Growing up as a military brat this was pretty normal, and when I joined the Army after college I had no problem adjusting to a load plan, equipment layout, or a motorpool inspection. As a tank platoon leader I was pretty emphatic with my crews about ensuring things were stowed correctly and in the right spot. Why? Because when the shit hit the fan, you should automatically know where “it” is. Also if you put “it” away the other members of your crew or platoon should know exactly where to look should they need “it“. That ensured discipline, attention to detail, a relentless focus on doing things right, and making them second nature so that you don’t get sloppy, lose things, or waste time and effort.

What‘s the point of this? Well in our gym we have specific spots for where “it” goes. The kettlebells are lined up smallest to largest. Dumbbells are stacked neatly in pairs one on top of the other. The abMats are stacked on a shelf. Bands are hung by color on their pegboard. Rowers stored upright and staggered. Bars are grouped in the bar holders. Jump ropes on the wall. Box jumps are stored with the ones that are alike. PVC’s in the bucket. BUMPERS stacked NEATLY and by the correct WEIGHT! That means 45‘s are in the 45 lb. stack. The 10‘s, 15‘s, 25‘s and 35‘s are also in their respective stacks and not mixed together.

Lately this has become an issue. We put labels over the stacks with numbers on them to make it easier yet somehow 10 lb. bumpers end up in the 45’s pile or 15’s and 25’s are mixed together. One 35 lb. plate in the middle of 45’s. Really? Bumper plate fail. This creates extra work to fix it and is just a no-go.

Why the rant? Because each day when you come in for the WOD you need to know where to find “it”; whatever that may be. After you use it then it goes back where it belongs so the next person can use it, and not waste time looking. This also keeps things neat, organized and free of clutter around the gym. You see in this box we don’t allow for things to just go wherever anyone wants. If you got it out then put it back where it belongs. If it happens to be messed up then please “leave it better than you found it.”

P.S. if this doesn’t fix it there will just be more burpee warm-ups!

The Ring Dip Standard:

Top of shoulder below elbow. Full lockout.

Alternative training methods: “The Tug Toner” by Jimmy Kimmel, YouTube

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

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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.

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