WOD – Page 579 – SNORIDGE CROSSFIT

On Your Toes

5 Rounds for time:

400m Run
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

Jason and a proper push-up: elbows back, planked, head up and on his toes:

Running a marathon is an amazing accomplishment let alone running it again and hitting a PR (like Moe recently did). Scott sent this in tonight for his wife so I had to share. Big congrats to Jill who just PR’d her 16th marathon with a blazing time of 3:17!

“Jill after running a PR 3:17 marathon,
placing 3rd overall at the Columbia Gorge Marathon. Not bad for a Sunday
WOD…26.2 miles uphill. The marathon has an elevation change of over 2000
feet. Jill has run 16 marathon’s. She has been getting faster and stronger
since joining SnoRidge Crossfit in February 2011.” ~ Scott H.

Notes:

A few have mentioned rough hands and callous issues from pull-ups, toes-to-bar and other type of movements. It’s essential to keep them sanded down and smooth. You can use a file, pumice stone, or other type of manicure tool, but if you want the quick and effective way then see below for my preferred callous maintenance solution. Buy one of these, use it and you won’t have any more issues.

Buy a cordless Dremel and file them away!

What's a Thruster?

4 Rounds for Time of:

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

Results

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Here’s the answer; a front squat and an overhead press:

Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.

SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.

Coach Jeremy helps find that pain cave with some pre-Wod mobility today:

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

Frank L. locks it out:

Nutrition:

Bored of cooking? Going paleo but can’t figure out what to make? Check out the Paleo Comfort Foods cookbook.

Tag, You're It!

Saturday Main Class 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:

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15′)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

Results

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Jason and Karrie are “it”:

“Dedication to Training With CrossFit BC Island“, CrossFit Journal preview video [wmv] [mov]

Burpees Suck

Clean and Jerk plus Cindy

Strength WOD:

3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load

Checkout WOD:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Nan and Clean and Jerk + Cindy:

Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!

Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.

Heather Bergeron on today’s WOD – video [wmv] [mov]

Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):

Row and Throw

4 Rounds of 3 Minutes each round for Max Reps:

500m Row
Max Reps Wall Balls (20#/14#)

* Rest 3 minutes between rounds

Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.

Results

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Row:

Throw:

and Rest:

Events:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.

Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

"Brenton"

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./15lb.) Vest Optional

Checkout WOD:

2 Minute L-Sit Hold Challenge

(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)

Results

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“Brenton” with and without vests:

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.

"Running Diane"

For time:

21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run

Results

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Josh deadlifts while Sean pistols:

Today and tomorrow are likely our last official days of awesome weather before the rain, drizzle, mist, sprinkles, showers and more settle in for good. Wednesday will be a Hero WOD and outside. It is dedicated to a fallen local Seattle Police Officer that our very own Greg knew and worked with.

Notes:

Mobility Class tomorrow (10/19) is cancelled as Coach Rona is on vacation and we have a full schedule with class and Elements!

Overkill

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

"Partner Filthy Fifty"

Main Class:

“Partner Filthy Fifty” – In teams of 2 complete for time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

* One person works at a time. Divide the reps as desired.

Advanced RX Class:

“Beast 12” for time:

25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)

Results

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Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne

Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.

Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

Notes:

For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”