WOD – Page 577 – SNORIDGE 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

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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

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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]

Max Effort Day

Max Effort Day (Choose a minimum of 4):

Row 500m Max Effort
Run 400m Max Effort
Row 1000m Max Effort
Standing Box Jump Max Height (Scale up to hit max height)
Dead Hang Pull-ups Max Reps
Pull-ups Max Reps
Kettlebell Swings Max Reps (53#/35#)
Double-Unders Max Reps
Push-ups Max Reps
Max Plank Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps
Handstand Hold for Time
*Rest as needed between max effort exercises

** Extra Credit: Learn to rope climb

Results

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“Moving On Up” with Rob:

Previous Max Effort Results (10/10/09)

Just another manic Fun-day! Some days you just need to know what you can do if you go all out and see how many reps you can get or how fast you can go. Today you had to pick at least 4 from the list and go for it. All of you hit a PR and displayed some mad skills!

Use these as mini-benchmarks for setting goals and getting stronger. Use the row and run times for helping learn your pace for going hard and fast. Then pick a date and break the new PR’s you set today!

Lucy fitting in time for a WOD while in Maui last week:

Notes:

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

"Gwen"

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping
No Re-grip allowed
Rest only off the ground and as needed between sets
Use same load each set to be RX’d

Results

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A Couple of Jerks:

This is an old WOD from the main site that has made numerous appearances over the years. It is traditionally supposed to include squat cleans over power cleans, but like Grace and Isabel the several posts I found never clearly specify squat for power so for our purposes it’s any type of clean and push jerk or split jerk. Maybe next time this will be squat clean and jerks only.

I did this WOD once in my garage and not as RX’d as I adjusted the weight. My notes from this said “Massive Suck! Makes Grace seem easy. Fought like Hell each set to not give up.” Reading that strangely made me want to program it in. Then I started it today and reached ten reps and thought “Oh shit, why did I program this in?”

Special thanks to Jeremy D. for running the 7pm class tonight. We owe you!

Thursday is Funday! We will be choosing from several exercises and movements for a bunch of max efforts. Bring long socks too if you want to learn how to climb the rope.

Notes:

No 6am Class and note that Friday, Saturday and Monday we are closed! We are at the 2010 CrossFit Games!

Moe is on vacation in CA and has been dropping in at Mike’s Gym for Oly LIfting workouts. She also met up with Coach Burgener (CrossFit Olympic Lifting and USA Weightlifting Coach). Too cool!

"Dead Frogger"

7 Rounds for Time:

7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups

Results

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Froggers, Deadlifts and Kangaroos:

This fun WOD is courtesy of Jeremy, Kim and Mark from The Compound Crew aka Garage Gym Gone Wild!

Playing frogger is always a gasser for almost everyone except those of you who are natural kangaroos. Speaking of, if you missed the 7pm class then you missed Whitney (part of the lululemon Bellevue crew that dropped in tonight) displaying superhuman or kangaroo like jumping skills. Let’s just say she can cover 80 ft. in about the time it takes most to go 40 ft. After she let me make a fool of myself demonstrating broad jumps to the class she quickly displayed why she was a competitive broad jumper. See pic above. Covering 40ft. in 5 hops is pretty impressive when combining that with deadlifts and push-ups. I was able to quickly catch a short video of her mad hops (below).

Whitney during the WOD:

Notes:

Max Effort day on Thursday! Choose from several movements and skills and go for broke to get a max number of reps, max height, or max time. We will also cover rope climbing basics so bring your long socks!

No 6am classes this week and next Tues.! (Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Curtis volunteered to get a group together Saturday to do a WOD so if you are interested post a reply. You can bet it won’t include stretching or jumping…

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
50 Pull-ups
400m Run

Results

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In honor of Army SFC Daniel Crabtree who was KIA in Al Kut, Iraq on Thursday, June 8th, 2006.

This WOD is a Hero WOD, dedicated to a fallen soldier, airman, marine, firefighter or law enforcement officer, and each of them CrossFitters that died in the line of duty. Every rep today was in honor of a soldier who died for our country. As painful as this workout is it’s nothing compared to the pain his loved ones must endure everyday. Honor our heroes by giving your best and remembering their sacrifice each and every rep. It’s the least we can do…

Notes:

Amanda earned her first callous tear tonight after 100 pull-ups!

JULY CLOSURE SCHEDULE:

No 6am classes this week and next Tues.! (Tues. 7/13, Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Team Radio Shack (Lance Armstrong’s Tour team) has members that use CrossFIt and train at an affiliate in the off-season: