WOD – Page 580 – SNORIDGE CROSSFIT

Medicine Ball Medley

Five rounds for time of:
15 Wall Balls (20#/14#)
15 Medicine Ball Cleans (20#/14#)

Results

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How to do a Med Ball Clean with Josh H.:

Start with the med ball in a deadlift position
Deadlift the ball into an upshrug with full extension of the hips
At the top of the shrug drop down into a full squat while rotating the hands around the med ball
Catch the med ball at the bottom of the clean and then stand up to full extension
Don’t “throw” the ball up! This movement helps teach the barbell clean.

Notes:

A family of CrossFitters: The Speallers Compete in the Open

Installing your own pull-up bar? Don’t call this guy! Here’s a video from the CF Games Open WOD 11.6:

EMBED-Workout Freak’s Pull-up Bar Failure – Watch more free videos

Team SRCF at the Northwest Throwdown

Whoo Hoo, congrats, wool hoots and contests to Sangeeta, Lucy and Lindsay (pictured L to R) for competing in the CF Marysville Throwdown yesterday! They all pulled up their knee high socks and dove into some CrossFit competition. We were able to get up there in time to see them all attack the last of 3 WOD’s together. Attack they did. Each of them in their own way. They competed in a field of over 30 women and completed 3 WOD’s in one long day that had everything from a ladder of deadlifts, pull-ups, and kettlebell swings to a “Grace”/Handstand Push-up combo and finally a brutal chipper of 5 different exercises that went from 10 reps up to 50 (increasing by 10) and back down again.

Lindsay: Sumo Deadlift High Pull

For me it was motivating, inspiring, and gratifying to watch. Everyday as a coach we watch each of you. We see you sweat, work, collapse, and push to improve your health. We teach, drill, and remind all of you the big and little things that are required to move efficiently and safely. Throughout every WOD a little of each of us is revealed to one another. How we deal with triumph and failure. What we do when we are faced with a seemingly impossible task or how we react when our bodies or minds begin to let us down. To see three of our awesome ladies out there in front of a packed gym pushing themselves to snatch a heavy bar, put their toes through rings, do burpees, or jump on a big ass tire while everyone is watching and judging takes guts. When your abs and grip begin failing and you are missing reps you have a choice. Quit or shake it out and will yourself to get through them. Our ladies chose the latter.

Lucy: Over the Bar Burpee

Demonstrating good form and strong work ethic I couldn’t help but look at the three of them push themselves and think “F*ck yes. These women got strong in OUR gym. And they were willing to come out here today and give this a shot.” It made me proud. It really is something that can get lost in the heat of a competition and was a good reminder for me personally that it really doesn’t matter what your time is or what your final standing is. What matters is you do it RIGHT. That you do it legit and you give it your BEST. Our ladies did this and that alone makes them winners in my book.

Sangeeta: Toes through Rings

So high fives and chest bumps to Lindsay, Lucy and Sangeeta! They pushed themselves to do some new things, set some cool PR’s and grew stronger yesterday. Keep being awesome and training hard for that next taste of competition.

SRCF all Kool and the Gang after the Throwdown:

"Helen Meets Grace"

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Results

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Fun Team WOD mash-up Saturday:

How cool is this? A mom and daughter from Rainier CF are moving on in the Games. One goes to the NW Regionals and the other to the Masters at the Games.

“Mother and Daughter Shooting for the Games” – 2011 Reebok CrossFit Games

Happy Mother’s Day to all of the awesome Mom’s out there!

Mollie got her 1st kipping pull-up Saturday and then Levi busted one out too:

New Coach

For Time:

50 Lunges
10 Push-ups
40 Lunges
20 Push-ups
30 Lunges
30 Push-ups
20 Lunges
40 Push-ups
10 Lunges
50 Push-ups

Results

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Bow Down to Rona:

Rona took over the Friday 5pm class tonight and instantly asserted command by making everyone worship her… Okay actually she just made them do 150 lunges and 150 push-ups. Which is worse?! Great job and contests to Rona for running her first class solo! Rona will be coaching the 5pm Friday classes from here out. Give her a chest bump when you see her. She earned it!

Best of luck to Lucy, Rob, and Lindsay who are representing SRCF tomorrow at the CF Marysville Throwdown. Also to Moe, Marc, Laura, and everyone else I missed who are running the Cinco De Mayo 8k and 1/2! Go have fun and THROW DOWN!

“The Back Kip or Backward Roll on the Rings” with Dusty Hyland,CrossFit Journal preview video [wmv] [mov]

Jenna practices the latest fad in the box; Baby Mobility (baby not included with membership):

Birthday WOD: The Zohan

For Time:

1 Mile Run
29 Deadlift (275#/185#)
11 Muscle-Ups
29 Kettlebell Swing (70#/53#)
11 Muscle-Ups
29 Snatch – Squat (95#/65#)
1 Mile Run

Sub: 2 Chest-to-Bar pull-ups or 1 Bar Muscle-Up for 1 Muscle-Up
Sub: Power Snatch and Hang Power Snatch/Hang Snatch (Squat)

Results

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Happy 29th belated birthday to Coach Mark!

Killer WOD for a killer Coach! Even though Mark can do pretty much everything even a WOD filled with strengths can still be brutal. The running? That’s my birthday gift!

Tough week of programming so far, but how different is that really from any week? Short WOD’s can be just as challenging as long ones. A quote from someone I heard running today “I am never telling you my birthday”. Gotta love it.

Mark showing his excitement over his birthday WOD:

Notes:

Today is our 2 Year Anniversary of being a CrossFit Affiliate! Time flies when you are having fun making people do burpees!

Watch: Update on the Open: Week 6

Read: Stop Waiting For Applause: CrossFit Lisbeth

Rona is putting together a Mobility/Flexibility WOD Class that we will offer soon. Stay tuned!

CrossFit Kids and Saturday WOD will be at normal time this week (0930), even though some are running the Cinco De Mayo Race and also some are competing at CF Marysville in the Throwdown.

Derek and Meghann pulling heavy stuff:

"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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Nate, Justin (and Mollie below) meet Gwen:

This strength WOD is and oldie but goodie. This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and go touch and go. It’s a much different training effect when you are forced to hold onto that bar or suffer a “fail”. Who thought this was harder than Grace? Who started with a weight that became too heavy or too hard to hold and had to reset? Learning your upper limits on a lift isn’t truly failing, it’s testing your max and your technique. That is a success in and of itself.

Sometimes failing is succeeding: Read “That’s Not What Ships Are For” by Melissa Hartwig of Whole9

Who was top dog for the 2 Minute Double-Under Challenge today?

This guy! 206 reps for Sean (sorry Don)!

Notes:

On May 30th we will be doing the Murph Hero WOD for Memorial Day. Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.

Nutrition:

There is a nutrition seminar/talk with Todd Widman at CF Marysville tomorrow (Thursday 5/4) from 6-9pm. Cost is $10. If you want to get great information on the Paleo diet and the effects of proper nutrition in a very easy and practical forum then this is it!

“Cutting Bell Peppers” with Nick Massie – video [wmv] [mov]

Gassed

3 rounds for time:

500m Row
21 Burpees
400m Run

Results

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Way Too Much Fun for Rowing and Burpees:

Burpee King Matt blazes while Curtis rows:

Classic CrossFit.com metcon today. Rowing and burpees makes running very hard!

Practice your hollow position. It will make your kip, handstand, pull-up, push-up, press position and more stronger.

“Working the Hollow Rock Position” with Jeff Tucker by Again Faster Equipment – video [wmv] [mov]

Interested in the Throwdown this Saturday at CrossFit Marysville? It benefits charity, it’s open to all and is scalable to all fitness levels. If you are in the RX’d division you will have a shot at some prizes. Go here for more details and to register. Let us know if you are going to compete. We have several of Team Squatch going up to participate. After the CF Kids and the 0930 class we will be closing the gym.

Notes:

How awesome is this? Nan and Jeff’s daughter Mary created her own WOD on her whiteboard at home and made her Dad do it! She also drew a picture of Squatch and his kettlebell. This WOD is pretty good and I think she has a future in workout programming!

Josh teaching muscle-ups to CrossFit Kids during the second week:

KIDDING!

"Roy"

“Roy“

Five rounds for time of:
15 Deadlifts (225#/155#)
20 Box jumps (24″/20″)
25 Pull-ups

Results

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

In light of the welcome news of our nation’s victory on the War on Terror and the long overdue death of UBL, I programmed a Hero WOD today in honor of a hero who gave his life in Afghanistan in 2009. Today is a day of justice and remembrance. God bless our country, our service members and the victims of terrorism. May those who have died in service to our country in this war against the most evil of humans now rest a little easier.

“You must do your damdest and win.”
-General George S. Patton

"CrossFit Games Open 11.6"

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 pound Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Stop at 7 minutes.

Results

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Tackling Open WOD 11.6:

We are excited to announce the conclusion and the results of the 2011 CrossFit Games Open. After 7 weeks and 6 WOD’s of punishing and challenging nature, in which over twenty-five thousand people started the Open, we are down to the Top 60 men and 60 women in each Region along with the Top 20 men and 20 women in each Master’s category. As the weeks have worn on and the numbers have dwindled lower with each passing workout, our athletes (and those fellow CF’ers and friends who have come up week after week to be validated for their Open performance) have competed with their best effort, all their heart, and all their passion.

15 of us at SRCF competed. Of those 15 we have two who have advanced! Congrats to Pat and Mark who both move on! Pat goes to the CF Games after finishing 10th in the 45-49 Masters Division and Mark qualifies for Regionals after he finished 55th in the Northwest Region. Pat will go straight to the CF Games from July 29-31 in Los Angeles and compete at the Home Depot Center against the other 19 men in his division. Mark will go the the Northwest Regionals from June 10-12 at the Puyallup Fairgrounds. Both spots are huge accomplishments and a testament to their training, efforts, and desire for pushing to be better CrossFit athletes. It is awesome to have them represent our box and pretty epic that we have one in Regionals and one in the Games. We are truly proud to be able to go watch both of them compete and will be there cheering and pushing them on through each and every rep!

A word on the Open:

I had three main goals for our box at the beginning of the Open.

Host the Open in our box with an atmosphere of fun, intensity, integrity, and quality.
Push our participation to the highest it could be both through registered athletes and through programming the WOD on a weekly basis for all to get the chance to experience the WOD’s, thus enhancing our community in our box.
Advance one or more athletes to Regionals, one to the Masters, and qualify a team for Regionals.

I can proudly say we achieved 2 and 2/3 of those goals! While not having a team advance (our team finished 33rd), we hit all the other goals and that is something that is a testament to everyone from all of our Coaches, SnoRidge CrossFitters and the competitors themselves. Every week it was amazing to see the support for everyone that our box showed. People came and cheered, volunteered, counted, judged, and more. We judged each other strictly and within the established rules. No deviations. Everyone who competed was legit and there was no “grey area”. Every competitor set some sort of PR with each WOD. Everyone grew in some way. The number of inspiring moments are too many to list. We had a large participation and turnout each week. Several already commented they want to compete next year. The elite community of our box was strengthened simply through having these Open WOD’s become “mini-events”.

Many of us likely are more hungry now for next year and have goals set for what they want to work on and improve. I certainly do, both for me personally and for our box. That makes the whole CF Games Open more than worth it. For some of its many flaws in website, standards, video requirements, rankings, and more; it truly did achieve what CFHQ set out to do. It was a worldwide inclusive event that was the largest fitness contest yet. It was open to all who wanted to compete and found the very top CF athletes across the world. Last but not least it built the community. The CF Games Open has been challenging, fun, filled with adversity, and is a trial by fire that you just don’t get in most other things we do in day to day life. So for those who are considering it next year? Get to training now. Take your nutrition serious. Make goals. Start working the things you suck at. Be it flexibility, running, barbell technique, basic gymnastic movements, whatever they are start taking the time to make a plan and get better at them. Work hard at them. Be patient, be diligent and be consistent. My training for next year’s Open starts tomorrow. Who’s with me?

Pat going unbroken on thrusters in WOD 11.6:

Mark flying through the Toes-to-Bar in 11.5:

Story of Awesomeness

Yesterday’s WOD and results will be posted later today but first I wanted to share this story of awesomeness from Cristin that we received recently (with her permission). The transformation we have been lucky to witness and be a part of has been nothing short of epic.

Thank you for sharing your story with all of us:

“Hey Tom and Michelle,

I have been keeping a “journal” of my weight loss and CrossFit journey from this last year. Today I kind of reflected on my 100th WOD and wanted to share it with you. You have both done so much for me and had such a huge impact on who I have become. Your box, the amazing coaching, and the environment that you guys strive to provide for your athletes, has completely changed every aspect of my life and I will forever be grateful. I am not kidding when I say that SnoRidge is seriously the best box out there and I feel so lucky to be a part of it. Thank you for helping me become the person that I have always wanted to be.

Cristin

100^th WOD of Awesomeness…by Cristin L.

Yesterday was my 100^th WOD! It may not seem like that big of a deal, but for me it was huge! I remember that I used to go to Cody’s gym (Cristin’s brother) and watch people workout. I desperately wanted to workout too. My weight was never what kept me from participating. It was fear. I was afraid of what others would think. I was afraid that I wouldn’t be able to finish. I was afraid that I would feel like even more of a failure. I can now finally say that I am no longer a spectator. I am a participant.

100 WOD’s ago, I was 56 pounds heavier. I couldn’t run a 400 without walking and I was full of fear that I was going to fail and be defeated. I lacked any self-confidence and I was embarrassed of who I was. Fast forward 100 WODs…I can now run every 400 without walking at all. I am so excited every time that I walk into the box because I know that as long as I give it my very best, there’s no way that I can fail. But even better, I finally like who I am and have found the self-confidence that I have always lacked. The shame and embarrassment is gone.

CrossFit has made me stronger, leaner and faster. But more importantly, it has given me more happiness, self-confidence, ambition, and determination than I have ever had in my life. It has surrounded me with an awesome group of people who inspire me, celebrate my wins with me, and always encourage me to be a better person. CrossFit has taught me that I can do anything that I put my mind to. All I need to do is make a goal and be determined to crush it. I finally feel awesome…

CrossFit is so much more than just a workout. It’s a community, it’s a support system…it’s a family. SnoRidge is hands down my most favorite place on earth. I would much rather be there than anywhere else. It has completely changed every area of my life. I can honestly say that I am finally the person that I never thought I was good enough to be.

I can’t wait for the next 100 WOD’s…”

Keep it up Cristin! We can’t wait either!

Story time: