WOD – Page 583 – SNORIDGE CROSSFIT

"Filthy Fifty"

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

Results

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Quote of the Day: “Failing to prepare is preparing to fail.” ~ Coach John Wooden

The Filthy Fifty Exercises in Pictures:

That was filthy wasn’t it? Ten exercises. Fifty each. If you’re new you did the Dirty Thirty which is also rough. This type of WOD is known as a metabolic conditioning “chipper”. Mainly because you chip away at each exercise and move on and also because at the end of it you feel like you were run through the wood chipper. I don’t program chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of hard to coach movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement.

Note:

Advanced RX Class starts tomorrow at 10:45am after the normal Saturday 9:30am class. If you didn’t test into the Adv. Class then make sure to show up for the 9:30am class.

Reminder: CF Kids Session II will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes. Go here for more details.

Good luck to Curtis who is attempting to summit Mt. Rainier this weekend. Be safe. Stay out danger and have fun!

Week 4 Reebok CrossFit Games Regional Teaser – video [wmv] [mov]

"Running Fran"

For time:

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

Results

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Ahhhh Fran! Run away!

Thrusters:

Pull-ups:

Congrats to Laura who was a Superwoman today and completed the WOD as RX’d and knocked out 45 pull-ups! She wanted to finish what she started and one by one she ticked each rep off until it was done.

Speaking of Super Women here’s a few others:

And my favorite Supergirl learning wallballs:

“Cooking with Nick Massie: Chili Lime Chicken“, CrossFit Journal preview video [wmv] [mov]

“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

Cleans and Burpees

Strength WOD:

Hang Power Clean
2/2/2/2/2

Checkout WOD:

3 Rounds for Time:

15 Hang Power Cleans (135#/95#)
15 Burpees

Results

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Yay Burpees:

I want to say thanks to everyone who gave me feedback on the Regionals post the other day. It meant a lot and I can only say I love all our SRCF peeps. Hell I love our affiliate! Pulling up to the box today after a long day at work and seeing a parking lot full of cars and a few of our coaches hanging out was a very cool feeling. I was pretty tired and had just sat in a bunch of traffic coming from Kirkland. I was late and thinking I might not quite have time to fit in my WOD after class. Then I see the packed box, get to chat with some of you CrossFitters in the lobby, and hear the PR bell clanging away inside the gym after all those hang cleans. Before I know it I am full of energy again and ready to work out myself.

Why do I love SRCF? No drama, no stress. It’s just a box full of people who say hi to each other and work hard. Despite our growth in members we haven’t seemed to lose that. People go out of their way to generally introduce themselves to newcomers. We help newbies with the warm-up and we put each other’s stuff away. You see people hang out and chill after the WOD. Our kids and dogs run around and people are smiling. That is just some of the many cool things about the CrossFit community and I love that we have it here.

If you were at Regionals on Sunday you might have noticed NFL QB Matt Hasselbeck sitting in the stands behind us watching the action. You also might have noticed his father and former NFL player Don Hasselbeck who was there all weekend with Reebok (he is a VP and in charge of the Reebok/CF stuff). Word is that Matt has been doing CF in the offseason some and also during the lockout.

Notes:

Read: 5 Barbell Rules by CrossFit Lisbeth

I’ve been nice about violation of the dropping barbells and/or bars on the concrete. No more warnings. Burpees will be handed out. Love your barbell!

Games Athletes Rich Froning and Heather Bergeron on today’s WOD at the Reebok – CrossFit Gym:

* Note: Rich’s burpee clap style is not allowed at our box for our burpee standard. Clap over the head and not behind the neck like Jeremy O. is demonstrating above.

Nicole Goes Overhead

As Many Reps As Possible in 20 Minutes:

Run 400m
Max Rep Overhead Squats (95#/65#)
* Score total reps OHS, drop the bar to rest and you must run

Results

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So today’s WOD was a spin off two different benchmarks; “Nicole” and “Nancy”. Programming this one my intent was for it to have the max rep penalty scenario like “Nicole” where resting means you take a 400m spin around the parking lot. I didn’t mean for it allow any rest with the barbell unless it was standing with the weight overhead. Back rack = rest. It removes the strain and concentration required to maintain an effective overhead squat position and allows for recovery. That makes it no longer a max rep scenario.

So for the morning classes that were allowed to back rack it to rest my apologies for the screw up. You all caught a break. I should have explained it better to the “Assistant to the Head Coach” when I reviewed the WOD with her! That said I have given her detention and a formal written warning and placed it in her file for her next performance review…

One hand Muscle-up by George Piwko – video [wmv] [mov]

Notes:

Regionals pics are plenty and I’ll publish Flickr albums soon!
Advanced RX Class begins this Saturday for those who tested in at 10:45
Re-order for the Games T Shirts is going in soon. If you want one then write your name on the board in the box
Starting next Wednesday 6/22 we are going to add a 8:30am Wednesday class. That will mean Tuesday through Thursday will have a 8:30 class.

2011 CrossFit Games Regional Workout 1

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Mark and Nadia (of CrossFit Belltown) knock out Regionals WOD 1:

2011 CrossFit Games Regional Workout 1

“Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald”

This week we will program a couple of the WOD’s from Regionals or some that are similar to give everyone some appreciation for the workouts and level of athleticism displayed by Mark and all the athletes at all the CF Games Regionals. Today was WOD 1.

As I reflect back on this past weekend at the NW Regionals I can’t help but think about where I personally was a year ago. Having just competed at the 2010 Regionals I was exhausted, ecstatic, and relieved to have it over. I was also determined. Determined to make it back.

Over the past year I have been working hard to return to the arena and give it another go. I had set some goals both personally and for our box. I made the following goals: qualify myself and at least one other as well as get a team qualified. Not knowing what the method CrossFit would have to get back to Regionals I assumed there would be a Sectional and it would be the typical weekend competition. As the Open was announced it threw me (and many in the community) for a loop. At first I’ll admit I was totally against it. I was mad. I wanted that competition out in the real “open” and I wanted (selfishly) for it to be a weekend grind. I wanted to have the community gather together and bring the whole box out to see a bunch of CF’ers go at it for multiple workouts a day. Once I put that aside and accepted that it was the Open no matter what, as a box we decided to try and do it right.

We hosted each and every Open WOD week after week and did our best to do it with integrity, community, and hard ass effort. The Open grew on me. Sure some things were frustrating but the box participation was great and the spirit it built even better. During that time I joked that I wasn’t quite sure I really wanted to go back to Regionals. As the weeks wore on and the attempts at each Open WOD piled up, I felt pretty confident I would make it. I was sure the WOD’s would get more technical or heavy and allow me to stay in the top 60. As the Open drew to a close, I watched my name fall from the low to mid 50’s to 59th to the 63rd spot after PR’ing Open WOD 11.6 for the third time on Sunday in the final hours. I was honestly crushed. Mad at myself more than anything. I felt like my training was all off and that I missed a huge component for the past year. I was bitter at myself for not pushing harder during the Open and wondered to Michelle if I was too confident and failed to leave it out there each workout. I pored over the stats and scoreboard. I overanalyzed everything about each one of my WOD’s for about a week. It was kind of a private pity party. Then I kind of moved on as I was able to train again without the stress of the Open. It got fun again.

The plus side was that two of OUR good people in Mark and Pat qualified for the next level with Mark going to Regionals and Pat to the Masters. Our team just barely missed qualifying. That made me feel great and also somewhat salved the wound. After judging this weekend and watching Mark represent so well I can honestly say I am recharged to chase it again for another year. Serving as a judge gave me a front row seat to the action. It put me on the floor next to some flat out amazing athletes and a few friends. It made me a witness to the effort and emotion that makes CrossFit so damn hard and so much fun for me. I love coaching and I love to see people who are as determined to make the Games push themselves to that point that so many won’t go to. I love the sport that it is becoming. That intensity made it real again for me and has left me with renewed vigor to get stronger, get faster and get fitter than I am now.

So back to the drawing board for me. And for our box. I am making up my plan of attack for what will hopefully yield a different result for next year. My goals: See SRCF have a huge participation in the 2012 Open, personally get back to Regionals, qualify at least 2 individuals and qualify a team. If it doesn’t work? Hell I’ll just say it’s part of my run to the Masters in 8 years!

Notes:

North West Regional Day 3 Recap | CrossFit Games

Regional Update 3.3 – video [wmv] [mov]

This Saturday at 10:45am will be our 1st Advanced RX Class for those who have tested and passed the Advanced RX Challenge. Class is approximately 1 hour. Don’t be late! For those who missed the past three test opportunities we will plan another test sometime in early July. Keep working on those skills!

Michelle coaching, cuddling, and calling out tabata intervals:

NW Regionals is in the books!

After a fun, long, exhausting, and awesome weekend the NW Regionals are behind us.

Congrats and chest bumps to Mark for competing and finishing 29th out of 38 men this weekend! You represented yourself and the box well! It was great to see the support from so many in our box come out to cheer him on each day. More cowbell!

We are pretty tired so back to normal site posts starting tomorrow. Plus we have a ton of pics to sort through.

Regional Update 3.2 – video [wmv] [mov]

Friday WOD

For time:
20 Box Jumps (24″/20″)
30 Push-up (hand release)
40 Wall Balls (20#/14#)
50 Double Unders
100 Sit-up (abmat)
50 Double Unders
40 Wall Balls
30 Push-up (hand release)
20 Box Jumps

Results

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Back to Sillyville:

Grace meets Griff

For time:
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks
800m Run
10 Clean & Jerks
400m Run Backwards

* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Results

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Derek joins the “All Ladies Clean & Jerk Class” this afternoon:

This Friday through Sunday is the 2011 CrossFit Games Northwest Regionals!

We will have one 0930 class tomorrow and then are closed for the rest of the day
We are closed Saturday
Regionals are being held at the Puyallup Fairgrounds
Go here for venue information, heat schedules and times, and other general information
Live scoreboard update
There are multiple regional events running this weekend around the world so check the CF Games site page for day by day recaps and video summaries.
Come cheer for Mark as he competes in two WOD’s a day on Friday and Saturday
Field will narrow down to the top 14 men, 14 women and 10 teams for Sunday for the final two WOD’s
WOD’s are here; Standards for Individuals and Teams

Come join us at Regionals! We hope to see you there!

Amy N. goes heavy on the Clean and Jerk:

"Throw me the rope."

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15’/12′)
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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From the movie “The Princess Bride”:

Inigo Montoya: But, I promise I will not kill you until you reach the top.
Man in Black: That’s VERY comforting, but I’m afraid you’ll just have to wait.
Inigo Montoya: I hate waiting. I could give you my word as a Spaniard.
Man in Black: No good. I’ve known too many Spaniards.
Inigo Montoya: Isn’t there any way you trust me?
Man in Black: Nothing comes to mind.
Inigo Montoya: I swear on the soul of my father, Domingo Montoya, you will reach the top alive.
Man in Black: Throw me the rope.

Rope climbs. You never know when you might need one. Train now so if you ever are the man (or woman) in black you can tell Inigo Montoya to just throw you the rope.

Congrats to Jim C. (pictured below) and Laura M. for getting their first WOD’s with rope climbs today! 15 of them!

Coaching Tips – Rope climbs and the foot lock:

First: work on your pull-ups. All different types. Get stronger in your arms, you will need them.
Try different foot locks. There are multiple styles. Ask your coaches to show you the different methods and see what works.
The foot lock is essential to the climb. It allows you to navigate both up and down the rope safely and efficiently, as well as provide a method to brake and hold yourself when you are fatigued at 10 to 20 feet off the floor.
The pull-up on the rope should be followed with a very quick foot lock that allows you to stand up with your feet and take the load off your arms. Think “pull and air squat” on the rope.
When you descend make sure you use your feet to control your rate of descent. Don’t fire pole it if you don’t have an understanding of fast-roping. Come down by going hand over hand with your foot lock in reverse.
If you are able to quickly descend using the “J or Hook Wrap”, you can control your speed by spreading your feet apart (pictured below)

Notes:

“Change Our Thoughts” with Greg Amundson – video [wmv] [mov]

Coolest kettlebells ever: Demonbells

Schedule update for this Friday!

Thanks Coach Rona for volunteering to run one WOD on Friday at 9:30am for anyone who can make it. It will be the ONLY WOD of the day as afterwards she will be closing the gym to get to Regionals. We will be closed the rest of Friday and all day Saturday. I will post a WOD for Saturday on beyondthewhiteboard.com for those who want to do it on their own.

Games T Shirts are in. Pick them up at the box if you pre-ordered and paid. If you want to get in on the re-order write your name and size down on the whiteboard in the box. We will be doing another order of the same color as well as some blue women’s tanks too.

"Tyler"

5 Rounds for Time:

7 Muscle-Ups
21 Sumo Deadlift High Pull (20#/14#)

Results

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RIP 1LT Tyler

The Muscle-up. The annoited pinnacle skill in CrossFit that people strive and wish for. It is held up on a pedestal for achieving “Beast Mode” status. Deserved? Who knows. It’s a skill that is advanced to all but the gymnast who scoffs at the notion of it being called an “advanced anything”. To a gymnast who uses the rings the “muscle-up” is a starting position to real ring work. It’s beyond basic. To the CrossFitter it’s the key to a whole bunch of WOD’s like “Nasty Girls”, “Amanda”, “Nate”, and many more.

Well we aren’t all gymnasts, so I am willing to bet that in most walks of athletic life outside of CrossFit you won’t find that many people doing muscle-ups of any variation in any type of gym. By that perspective then I’m okay with it being a beast skill.

Here’s the deal though. It’s a different beast altogether. Getting a muscle-up means you must first have at minimum the ability to do a few if not several no sh*t chest-to-bar pull-ups, a few dead hang pull-ups and a few deep ring dips. Without those skills the raw strength is simply not there. Moving beyond that you must have an ability to kip, maintain a false grip, and have practiced the muscle-up progression from the floor. Once you get that first one what is one to do? Celebrate yes, but it doesn’t end there. It’s actually only the beginning to a whole new domain. Weaving them into a WOD is a whole other matter as you combine them with other movements and grip fatigue while dealing with the overall cardio-respiratory impact of the workout itself.

So for those who recently learned them, keep practicing them. For those who want one? Get to work on those strict pull-ups, chest-to-bar pull-ups and ring dips along with the muscle-up progressions. The goal is to get to the muscle-up as RX’d: Full turnout at the bottom with arms straight, then a strong full pull and dip to finishing with arms locked out in the “up” position. Step two is the ability to work them with other movements throughout a WOD.

Don – Muscle-up Sequence:

Notes:

Mobility class Wednesday night with Rona. See yesterday’s post.

Our “Road to the Fittest” Games Shirts came in and look awesome. For those who pre-ordered pick them up in the box. For those who missed the first order, let Michelle know to get on a re-order list. When we hit a total of 12 we will order again.

Be a fathead (the human brain is made up in large parts both fat and cholesterol). Read: 7 Reasons to Eat Saturated Fat – Nourishing Days

“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

"Pistol Whipped"

As Many Rounds As Possible in 20 Minutes:

5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders

Results

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See if you did this one a year ago: Previous Results

Caryn Rocking the Pistol

The pistol, also known as the one legged squat. These are a tough bodyweight movement that force concentration, balance and coordination. They also require leg strength and power. Standing up from a full pistol position hits every muscle in your leg, glutes and erectors. Our previous standard in the box for pistols to be RX’d were to hit a med ball on the squat. Today we took it further and said the goal if you had a pistol was to perform it “ass to ankle”. That is what the RX+ means. Over time expect that the RX standard will be sans med ball target. Getting complete range of motion is the goal. It’s not just that you wouldn’t ever have a butt ball in a competitive setting; it’s that the purpose of the pistol like any other exercise is to develop greater fitness while maximizing range of motion, efficiency and power.

Congrats to all who got their 1st pistols today (there were a few who rang the PR bell) with either the box, butt ball or without as well as to those who PR’d. Practice them and stay flexible. You can learn them.

If you are wondering why we are changing the pistol standard? Read this post which sums it all up.

“That Standard Is Stupid” by CrossFit Montgomery County

Notes:

This Wednesday night is “Mobility Strikes Back”

This structured and coach led class will focus on stretching, flexibility, and mobility. Learn techniques you can use to improve your range of motion in those muscles and joints, enhance recovery and get you back to working out or setting new PR’s.
This week’s focus: Calves/Achilles/Ankles and Shoulders & Scaps
When: 6/8 from 7-8pm (Runs every other Wednesday)
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

CF Games Update:

We are done with 2 weekends of Regionals, only 2 to go!

The Regional Update 2.3 – video [wmv] [mov]

Jeremy Instructs Pistols: