WOD – Page 585 – SNORIDGE CROSSFIT

Sch-wing!

21-18-15-12-9-6-3 Reps of each for time:

Kettlebell Swing (53#/35#)
Pull-ups

Results

Silhouette Swings and Pull-up:

Forearm and grip destruction was in full speed today. Combining kettlebells and pull-ups gets a little nasty. Especially if your pull-ups are as fast as your kettlebells.

Kettlebell Swing demo from CrossFit.com (Old School) – video [wmv] [mov]

Concept 2 Rower Damper Settings – video [wmv] [mov]

Notes:

We will be starting CrossFit Kids in mid-April. This is a “GO”!

Details will be published soon but this will be a 6 week session that you can purchase for your little CrossFitter. The ages will be between 5 and 8 years old. Each session will have 9 open kid slots and they will be first come first serve when we put it on Mindbody Online for booking/sign-up. CF Kids class will be on Saturdays at during the adult class. Older kids program (9-12 yrs.) is not yet ready but we will let you know as we get closer. Stay tuned for more details!

Drop-In's and "Bring a Friend" Policy

Post WOD Box of Awesome:

Enjoy your Sunday Funday!

Drop-In’s and “Bring a Friend” Policy:

We love it when you want to bring a friend or family member to check out CrossFit. It’s an easy way for someone to come in and see what a class and WOD looks like and get a feel for CrossFit, the box, our community and our coaches. We encourage it and if they don’t mind sitting and watching usually they can learn a lot while the class is going on. Coming in and watching is ALWAYS welcome!

We also love it when your friend or family member wants to try a WOD; BUT need to advise that if you have people who want to workout and are brand new we need for them (or you) to contact us in advance to determine when the best day or class times are to show up. Not every class or WOD is best suited for a brand new person to drop in. When someone new just “pop’s in” for a WOD, it takes time from the coach to get them oriented, waiver signed, and basic instruction that takes away from the rest of you who are there for the WOD. With no advance notice this catches your trainers off guard and doesn’t allow us to be properly prepared. This puts the new person in a 1:1 scenario and detracts from the attention of the coach to the rest of the class, creating a subpar environment in our view.

Sometimes it’s busy. Sometimes the WOD uses a lot of equipment and space. Or sometimes the movements in a WOD are advanced enough that stopping to teach an air squat or jumping pull-up to a brand new person off the street means the class doesn’t get the instruction they need. Other times it’s easy to accommodate and the workout of the day is easily scalable and configured to that new person. We have a pretty standard workout we can give to new folks that is pure CrossFit, bodyweight, and easily coached. If we are ready for someone new to come in then we can organize the instruction during the warm-up and keep things running smoothly.

So with that said we ask that if you have anyone you know that wants to try a WOD then just follow these simple steps:

You arrange it with us or have them contact us in advance
We will arrange a class time(s) that works best
We will let the appropriate coach of that class know
They show up and we will take it from there!

Caption This Photo:

Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Results

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Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds:

"Jeremy"

21-15-9 Reps for time:

Overhead Squat (95#/65#)
Burpees

Results

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Heidi and Darawan complete “Jeremy”:

This named WOD is a different from all the others. “Jeremy” isn’t for a soldier, LEO, firefighter, or other type of hero. This one is for a young 3 year old boy who died in a tragic accident. The kids version of this WOD uses a PVC stick for the overhead squat. The adult version of this workout has since been modified to the above loads for the prescribed version. RIP young Jeremy.

Notes:

Saturday class at 0930 and Open 11.1 WOD at 11 for those giving it a go.

Watch and try this Paleo recipe of a meat crust pizza. Jeremy and Kim did and loved it. We plan to make some meatza and try it this weekend.

Meat Pizza or “Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Over 23,500 people have registered to compete in the CrossFit Games Open: Update on Regional Participation in the Open

Welcome Amy, Caryn, Loren, Anapurna, and Greg who all recently completed Elements!

Elements in action:

Gun Show

Strength WOD:

Deadlift
2/2/2/2/2

Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint

Results

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“Loaded Weapon” Mollie and the Modified Pistol:

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground.

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

"Maltz Challenge"

For Time:

400 m Run
50 Pull-ups
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400 m Run

Results

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Sometimes WOD’s mean a little more than just a workout. Sometimes they have a meaning or are meant to invoke a memory of a person or event. Today was the Maltz Challenge WOD to honor USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. This annual WOD was hosted at Rainier CrossFit today and we also ran it here to participate along with them. Thank you to all who sweated and donated today; your efforts honored his sacrifice. We will be passing all the money raised onto RCF for the DEA Survivor Benefits Fund.

Pull and Push

5 Rounds for time:
400m Run
10 Sumo Deadlift High Pull (95#/65#)
10 Push Press (95#/65#)

Results

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WOD Demo with Rob, Ryan, and Jenn:

Quote of the day (cause I couldn’t remember Lindsay’s):

‎”Mind right. Body right. Workout right. In that order.” — Greg Amundson

We are doing the Maltz Challenge WOD tomorrow to honor a fallen hero. This annual WOD is hosted at Rainier CrossFit and we will be running it here to participate along with them. $5 donations gladly accepted on behalf of the DEA Survivor Benefits Fund will be given to Rainier CF.

USAF Pararescueman and DEA Agent MSG Michael Maltz
KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003

For Time:
400 m Run
50 Pull-ups
200 m Kettlebell Farmer’s Walk (53/35 lbs each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-up (abmat)
400 m Run

Post total time.
– Scale to half reps and half distance for all exercises
– Not required but we are asking for $5 Donations that will go to the DEA Survivors Benefits Fund via Rainier CrossFit

Mark it on your calendar:

Memorial Day Murph We will be running “Murph” (the Hero WOD) this Memorial Day for all of our box to honor the sacrifices of Medal of Honor Winner Michael Murphy and all of those who sacrificed for our freedom.

This summer (in August) Michelle, Ash and I are taking our family on a CrossFit Vacation (besides the CF Games in late July). See below for a video preview of where we will be going. We will publish a modified schedule for the box if needed as we get closer.

Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 – video [wmv] [mov]

Rope-a-dope

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15’/12′)
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
7 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
5 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
3 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb
1 Front Squat
1 Rope Climb

* Sub 6 Dead Hang Pull-ups per Rope Climb

Results

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Pat climbs:

WOD Demo with Chris Spealler – video [wmv] [mov]

Top 10 Fitness Myths – Foxnews.com

Coming in April: Goal Setting with lululemon athletica at our box!

Who: lululemon athletica
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
When: April 8th, Friday 7-8pm
Where: Here at the box
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
RSVP: Post to comments or sign up in the box on the whiteboard

Focus and Recharge

Moe: Focus before the Fury of the Open WOD 11.1 (Picture by Andrea):

Read this. Women especially.

“Do It Badly” CrossFit Lisbeth

Actual Never Before Seen Footage of the 0930 and 1130 classes at SnoRidge CrossFit. These classes get crowded from time to time and the ladies definitely outnumber the men:

Get Back to the Bar

Seven rounds for time of:
10 Wallball shots (20#/14# to 10’/9′ target)
10 Pull-ups

Take #2 of the CrossFit Games Open WOD 11.1

Results

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Compare to Previous Results

Big Saturday class today! Looks like the 0930 class time works. As the weather improves it will soon be time to take advantage of the sun and get outside for a team WOD on Saturday.

Also congrats to Rona who has completed her 1st day of her CrossFit Level One Certification! A few of us were able to drop and watch her finish the day with “Buddy Fran” which is Fran x 2 alternating work with a partner. Tomorrow is day two. Have fun and do great things!

Check out the Leaderboard in the Games Open so far. Look who is in 1st place in the world right now for the Men’s Masters. Go Pat!

If you haven’t submitted your score yet do it now. Week 1 of the Games Open has been extended another week. There will be no new WOD posted this week and it will extend the Open out another week. WOD 11.2 will be posted March 29 at 5pm. If you want to do WOD 11.1 again you can this week per the Open schedule and resubmit. Check the following story on the Deadline Extension for details. Crazy to think there are over 20k people registered.

Arnold at the Arnold Sports Festival by Rogue Fitness – video [wmv] [mov]