WOD – Page 582 – SNORIDGE CROSSFIT

Hanging a Round

For Time:

21 Hang Power Snatch (95#/65#)
800m Run
15 Hang Power Snatch
800m Run
9 Hang Power Snatch

Results

Hang Power Snatches are difficult. They take practice and require speed. To learn them and get better at them you should use a load that isn’t so heavy that it goes from power snatch to muscle snatch to ugly anyway anyhow overhead. After some instruction and practice today, everyone was able to practice with the PVC, then a bar, then add weight to determine the load at which technique broke down and the power snatch went out the window. From there everyone did a great job at dialing it back to maintaining a load that meant “power”.

Speaking of power, a friend sent this short article below along that gives a great perspective on scaling and why it’s fundamentally important to all of us as CrossFitters.

Read: “Zatsiorsky, Scaling, and Power” by Jon Gilson from Again Faster

Also for those who want to know about simply the coolest game that everyone is playing, read more about how to: Play the Fish Game!

Sherry gets some “run support” while Deb gets extension:

Some of the crew representing at the Fall City Race this past Saturday:

Start Your Whole 30 Challenge!

(Saturday WOD)

5 Rounds For Time:
400m Run
25 Medicine Ball Cleans (20#/14#)

Results

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Fall City 5k/10k Results

Med Ball Sequence with Sean:

Yesterday was tons of people doing epic sh*t! There were 11 of you that ran the Fall City 5k/10k race, 8 of you that cleaned their way through the morning WOD, 2 who strung multiple muscle-ups, 33 who attended the Whole 9 Nutrition workshop, and over 50 plus that came to the BBQ afterwards. It was most definitely a success.

For those who attended the workshop we think it was a great education and discussion from Dallas and Melissa around proper nutrition and its effects on the body. Understanding insulin sensitivity and inflammation and the foods that promote more or less of it is vital to truly eating for long term health and success. Just some of what we learned: balancing macronutrients and the best sources of them, what foods are net acidic or alkaline in the body, fueling both pre and post workout, the roles of food on healing, recovery, and performance, and how the impacts of a prolonged unhealthy diet can lead to a life of metabolic derangement.

Take the Whole 30 Challenge and make the changes that will help you take charge and accountability to improving your overall fitness and health. Remember to make choices for quality in food and that just because it’s healthy doesn’t mean you are sacrificing deliciousness! We hope you enjoyed it, post your thoughts if you want!

Melissa and Dallas from Whole 9:

Thanks to everyone who came out and brought food and drink and hung out to witness our new ROWKILLA’s! That’s right we are crowning three people as Rowkilla, Jeremy D. who topped the fish game with a score of 2185 and young Ryan (Marc and Laura’s son below) who decided to row a 10k for an hour and 9 minutes and James (Pat and Steph’s son) who rowed a 5k while the rest of us ate BBQ. Nuts!

Ryan “Rowkilla”:

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

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Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details: Please bring a lawn chair if you can! We have several chairs but not enough for everyone. Otherwise be prepared for Caveman style seating. On the floor…

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Mark B. and probably the hardest Hero WOD yet, “The Seven”:

2K Row

For Time:

Row 2000m

Results

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Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Pop and Drop

Strength WOD:

Squat Clean
1/1/1/1/1/1/1

Checkout WOD:

For Time:
Alternate 15/12/9/6/3 reps each of
Burpees
Squat Cleans (95#/65#)

Results

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Heavy Metal:

“Cleans are truly an ideal exercise for every athlete in every sport.” – Bill Starr: Championship Olympic Weightlifting US Coach

Who loves the squat clean? This guy does! The full clean (or squat clean) is a great lift that hits the whole body. It’s highly technical, has a lot of moving parts, and quite possibly will never be “perfect”. This lift requires high skill and high levels of concentration. The demand on both the muscular system and nervous system are high, much higher than a “simple” lift like a deadlift. It wipes you quickly, and if the technique is not sound and the commitment to pull under the bar is not there, it will certainly limit reaching anywhere near your max poundage. Learning this movement is possible for all athletes; the key being practice, flexibility, speed and consistent effort.

Burpees and PR’s:

Notes:

Squatch has been traveling! North Carolina man claims he had a close encounter with “Bigfoot”

Two more reasons why CrossFit as a sport is truly entertaining to watch and cheer: Men’s Epic Match-up 2: Speal and Orlando

Great Basin Qualifier

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

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Scaling Handstand Push-ups:

The scaled HSPU on a box with Jorge:

Pick a box (the higher the box the more load on the shoulders)
Walk your legs back onto the box, keeping them straight (no knee bend)
Pike your body and walk your hands in until the top of your head is directly over the ground
Lower yourself so the top of head touches the ground
Keep your eyes on the box and not the floor
Push up and lock out as if you are doing a shoulder press
Carefully walk your feet off the box

We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.

Notes:

Eli hit his 100th WOD milestone today! Congrats and welcome to the club. Hitting this many workouts ain’t easy!

Welcome back Maria, we are all glad to see you back in the box! You picked a heck of a WOD to come back to!

We welcomed a visitor from CrossFit Morristown drop in today for a WOD. Kristen is a CrossFitter from NJ and works out with our close friend from high school (Derek). She also competed on her affiliate team in the Northeast Regional Qualifiers. She introduced her friend Andy to his first WOD; “mini-Cindy”. Hope they stay friends!

Sean counting Kristen:

If you are signed up for the Whole 9 Workshop this Saturday you can go pre-pay online directly to them by going here and using the PayPal button. If you already dropped off a check you are good to go. Note the time is 1-5pm.

"Helen + 1"

4 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Fran and Nan – Hard Work Pays Off:

Today was a tougher “Helen” primarily to kick off the week with a tough WOD and to train the mind to think about exceeding a benchmark standard every once in awhile. Everyone was able to call out their official Helen time if they desired and then finish up the 4th round. Several PR’d and two of you stuck with all of your pull-ups to complete this benchmark (plus) as prescribed with pull-ups. Congrats to Nan and Fran for not only this achievement but also for patiently practicing and working on your pull-ups day after day. It paid off! The leaderboard for Helen is re-written both for men and women after today!

Evidence Based Fitness: Graham commented this past weekend he placed 5th (Congrats!) in a downhill mountain bike race and was not gassed after his run for the first time ever. Jorge went flying (paragliding) this weekend and noted he hiked up Tiger Mountain and back down with his rig in record time and did not feel anywhere near as gassed as he has in the past. Both credited CrossFit with their improved conditioning. Good stuff!

In Graham’s own words:

“The downhill mountain biking race that I went in Port Angeles was in the NW Cup series. I placed 5th in my class (out of 15), but the part that I was so stoked about is that I haven’t trained at all for DH riding or racing in 8+ months due to baby #2.

I literally took my bike off the hook, dusted it off, pumped up the tires, and headed to Port Angeles. I wasn’t tired on my race run AT ALL, whereas in past years I have been anaerobic the entire second half of the race, gasping for air. Crossfit totally works, I haven’t been training specifically for cycling at all, and felt stronger on the bike more than ever.”

CF Games “Let the Games Begin” – video [wmv] [mov]

Great Swings:

Notes:

Whole 9 Workshop Update this Saturday from 1-5pm is open to all:

Several spots remain open so contact us for registering. Details over on the right hand side on what the workshop covers. Cost is $75 a head to come learn about nutrition and why this is the most important ingredient to being successful as a healthy and strong athlete.

BBQ is immediately after and will celebrate our 1 year anniversary as an affiliate as well as kick off our inaugural Fish Game Tournament. Be there!

Double Your Fun!

Today is the last day of week 2 of the double-under challenge! Knock ’em out!

My attempt at fixing my donkey kick double-unders included taking Sean’s suggestion and tying my shoe laces together:

Now to a more important topic, how to properly chalk up by Davis

Step 1: Reach with both hands INTO the bucket

Step 2: Chalk hands IN the bucket lightly and then remove hands

Step 3: Dust hands over bucket and voila! No mess!

Notes:

Our “Paleo for Athletes” and “Stretching Series” books have talking some walking lunges out of the gym. If you have borrowed these please let us know and bring them back in. Thanks!

Whole 9 Workshop, Fall City Race, BBQ, and Fish Tournament are next Saturday. What else can we cram in? Oh yeah, there will be one 10am WOD as well! (No 11am) If you are still on the fence on the workshop there are spots left so jump off and sign up.

"Hammer Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Sledgehammer Swing – Right Side (16#/12#)
Box Jumps (20″)
Sledgehammer Swing – Left Side
Hang Squat Clean (115#/75#)
* Rest 1 minute between rounds

Score total reps and reps per round

Results

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Hammer Time:

Max A$$ kicking:

Hammer Gone Bad is all about doing more work. The only way to get your score higher is to do more work. It was great to beat on a tire and get the hammers some use today. Being able to do it in the sun was a bonus. Doing this variant on Fight Gone Bad makes me realize it’s been awhile since we’ve done the original version and that there are other versions out there we haven’t done. Maybe that will need to change.

Notes:

First there were Sectional qualifiers in February, then Regionals last month, now it’s time for best of the best to meet at the CF Games in July.

Highlights from the CrossFit Games Sectionals competitions video [wmv] [mov]

Oh Squat!

Every minute on the minute with a continuously running clock perform:

Overhead Squat plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Don’t mess with these women or they will overhead squat you:

Love this WOD! Tough lift, starts easy, then catches up to you quick. It demands a strong core, shoulders, legs and good flexibility. Click here to compare to the last results.

Get ready to hit it hard tomorrow. With a sledgehammer that is…

Battle of the Champs:

2010 Games Epic Match-up 1: Jason and Mikko

Notes:

Saturday Schedule: Everyone who signed up for 10 or 11 is good to go, it was great to see you all remember to post despite me not posting it last night! We have room so if you are unsure to show up for either time go ahead and just come in as the WOD will be one in which we can accommodate slightly more people than usual. It will be a fun one!

We will also have the USA-England World Cup match on at 1130 so we can watch Team USA crush the English! Go USA! (Sorry Lucy)

There are still around 10 open spots for the Whole 9 Nutrition Workshop!

Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness
Limited to 40 people

Paleo BBQ after:

Time: 5pm to ?

Open to all (Kids welcome, bring a Paleo friendly dish if you can)

C2 Rower Fish Tournament – Row like you hear banjoes!