WOD – Page 585 – SNORIDGE CROSSFIT

"Ja-Manda"

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
1000m Row
35 Back Squat (95#/65#)
44 Double-Unders
35 Push Press (95#/65#)
44 Box Jumps (24″/20″)
35 Toes-to-Bar
44 Burpees
800m Run

Results

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Happy Birthday(s) “Ja-Manda”!

Quote of the Day:

“To me I think whenever I see CrossFit on somebody’s shirt I can just go walk up and shake their hand, and it might be a little calloused when they shake mine back but that to me signifies that they have been able to go and push themselves and will apply themselves not just in fitness but will apply themselves in life. Cause I think that’s what makes this community what it is; it’s the fact that it brings together those people who are ready to go and show up for life. People who are ready to go and better themselves and everyday aren’t gonna let all the excuses and victimhood mentality of the woe is me and everything else get in the way. ” ~ Kyle Maynard: No Excuses CrossFit

Today was an epic birthday mash-up for Jana and Amanda which ended the day with some cold beers outside with the birthday girls for the ones who didn’t feel ill after the workout. This workout was meant to feel like the Filthy Fifty and I think it did by the end. I wanted to add a special thank you on behalf of the 7pm crew for doing the wave during the 800m run. That and the “coaching under the influence” was extra special for me. Happy birthday to you both and it was awesome how you organized drinks and put some extra fun into the “Brutal Fun”! Tomorrow we pick back up with “A Week of the Girls”.

Amanda and Jana working hard and goofing off for time:

It’s Beer-Thirty:

Great read: CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped

A Week of the Girls: "Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Mollie meets “Diane”:

A week of benchmark girls plus an epic birthday WOD for two of our own girls (tomorrow) are on tap for this week! These workouts will be a great mix of tests of strength, speed, and skill as well as balanced across weightlifting, gymnastics and cardio-respiratory endurance. Use this week to set a baseline or if it’s a repeat try for a PR.

What are the CrossFit benchmarks? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Cathy and the kipping HSPU:

Weekend Wrap-Up

Saturday’s WOD:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
400m Run
5 Power Snatch (135#/95#)
15 Pull-ups

* Adv RX Class do full Squat Snatch

Results

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RailRoad Days 5k and 10k Race Results

WODFest Results

On Saturday there were several notable firsts. Among all of our runners three people ran their first 10k (Meghann, Derek, and Sangeeta) while one ran their first 5k race (Shannon) at the Snoqualmie Rail Road Days Race. Jill finished the 5k race in 1st place in her age division! One of Team Squatch also competed in his 1st CF competition at WODFest in Seattle at Magnusson Park. Rob entered the masters category (ages 35 and up) and finished 2nd overall after 5 WOD’s! His outstanding efforts included a 1st place finish in one workout, two 2nd places, a 4th and and a 5th place standing. Those scores added up to that awesome final standing of 2nd place and a great experience for him.

Congrats to all of you! We are stoked for everyone who competed and raced this weekend. It’s exciting to watch so many chase their goals, learn or play new sports, and PR each and every week.

Notes:

This video (The Power To Change Lives) helps to explain why Michelle and I both consciously and passionately choose to do what we do everyday here at SnoRidge CrossFit. We take it seriously and live CrossFit. Our joy is in sharing it with and training everyone who chooses to walk through our doors.

“CrossFit Affiliates: The Power To Change Lives” – video [wmv] [mov] [HD mov]

Poetry In Motion:

Curling Iron

5 Rounds for Time:
10 Ring Dips
12 Pistols (Alternating)
30 Double-Unders

Results

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Clearly Sean did not get enough of a WOD.

Good luck to Rob who is competing in WODFest tomorrow at Magnusson Park! No doubt he will do great and represent! He will be tackling 5 WOD’s tomorrow in one day. Four of them are known and one remains a secret until tomorrow. After the Railroad Days Race and the AM WOD we will be jetting over to join up with Rona to cheer him on. Come out and support him!

Speaking of Railroad Days, I’ll be joining several of you Squatchers for the 5k/10k race tomorrow AM. Runners wears your SnoRidge shirt and meet up by the pavillion on Railroad Ave before the race. Good luck to every one of you who are running. Think fast feet!

Note: Michelle will be running the box for those inclined to hit the regular Saturday 0930 WOD. Either way you have options tomorrow so get your butts moving.

Dipping low with Greg:

This video is just badass.

“Game Time” – video [wmv] [mov] [HD mov]

Cathy don’t need no stinkin’ butt ball! (Although we opted to give her the kids medball):

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts

* Post Load and Time (Use a DL that is heavy with good form)

Results

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Compare to previous results

Quote of the (yester)day: “There’s a lot of bromances going on in here, huh?” ~ Aileen

Jim H. reps it out:

Learning to choose your load is a fun strategy exercise as well as a reminder of how important it is that you track your results and pay attention to your 1, 3, and 5 rep max lifts for the major barbell movements. Knowing these loads and keeping them in your logbook will help you decide not only what to choose for your WOD, but also how to warm-up, what goals to set for building strength, or knowing what is too heavy, too light, or just right.

Got Pink?

Interview with Mikko Salo at the 2011 Games by Rogue Fitness – video [wmv] [mov] [HD mov – Download Only]

Get those funds raised for Fight Gone Bad 6 on September 17th! All SRCF Squatches who want to participate will be required to register and raise a minimum of $25 for the cause.

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Over the Top

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

As Many Rounds As Possible (AMRAP) in 7 Minutes of:

3 Wall Climbs
5 Overhead Squats (95#/65#)

* For Wall Climbs: Chest starts on floor, climb back and up until chest touches wall, walk back down wall and complete flat on floor

Results

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Debra Overhead Squats:

Wall Climbs and Overheads:

Overhead squats may be the most hated movement for most, but I am betting wall climbs are becoming a close second. Embrace the suck!

Chris Spealler’s mom competed in the Masters 60+ category this year. She wrote an awesome letter to CFHQ regarding her Games experience this year. This amazing woman truly gets it. (for those unfamiliar with “Speal”; he’s an “OG” in CrossFit, works for HQ and owns CF Park City, is an amazing athlete who embodies CrossFit, and a legend in the community)

Read: “A Note From Jill Spealler”: Reebok 2011 CrossFit Games

“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Coaching Tip: “Overhead Squat”

Maintain the bar in a straight vertical path at all times in the movement (hands, shoulders, behind the knees, heels)
Keep the load pressed up with active shoulders and armpits forward
Head neutral, don’t look at the floor (it pulls your chest down and the bar forward)
Squat with hips back first and your knees out
Take a deep breath and keep your “core” tight during the movement
Keep your weight in your heels at all times
Don’t rush standing up!

Standing it up (shows bar bath and placement):

Who’s up for Stand Up Paddleboarding? Most of your coaches gave it a try this past weekend and had a blast!

We are setting it up for the gym for anyone interested. Cost is TBD but we are guessing around $25 to $35 per person for a 45-60 minute lesson and practice out on Lake Sammamish (cost based on total number of people). If you are interested you must let us know so we can plan how many groups can board (8 at a time). The boards and lessons are supplied by SUP Quest who are first class. We are planning for Sept. 10 (Saturday) at Idylwood Park on Lake Samm from 4-7pm. We will also look to make it a casual late lunch/end of summer cookout or picnic. Since it’s on the Lake we also will take advantage and have a swim WOD of some sort. There is a large playground at this park and a small beach area for the kiddos.

Remember, the last statement of CrossFit’s “World Class Fitness in 100 Words” states: “Regularly learn and play new sports”!

CF Games Masters Chipper

For time:

10 Handstand Push-ups
20 Wall Ball (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees (Jump onto 45# Plate; no clap)
60 Sumo Deadlift High Pull (75#/55#)

* Athlete gets one bar, change your weight from PC to SDHP

Results

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Train Hard:

Play Harder:

That’s why we CrossFit!

Great chipper today of many basic movements that combined for grip fatigue and a good metcon, tomorrow is strength and a checkout.

“Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

Nutrition:

Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)

Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!

Recipe: Paleo Banana-nut Muffins

“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!

Stuff You’ll Need:

1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste

How It Works:

Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
Fill cups in the muffin tin about 2/3 of the way
Bake for 25 minutes
Yields approx. 12 muffins”

Four Times the Fun

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

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Max Effort:

Teri pulls and Greg pushes:

Boathouse:

Rowing Technique by Concept 2 Rowing:

Notes:

Don’t forget to register for Railroad Days 5k/10k and Kids 1k next Saturday! Wear your SRCF shirt if you are running. We will also still have a Saturday class. Michelle is going to run class and I will run the 5k and then scoot back to the box for the Adv. RX Class. 5k run for time!

This article has lessons that are applicable both in the box and out:

“Plateau Busting: How to Take Your Life to the Next Level” by The Art of Manliness

No 6AM Classes for 8/17 to 8/29!

Coach Moe is on vacation and the 6AM Class is on hiatus! Please note for the below dates there will be NO class at 6AM! All regular early morning Squatchers have already been notified and this is a unanimous decision. No 6AM Class on:

Week of 8/22 (M) and 8/24 (W)
Mon. 8/29
Class will be back to normal on 8/31

Basic Training

This week is kind of basic training. The WOD’s aren’t all basic, in fact some are the opposite. They will be just as challenging as any other day, as well as fun. However most of the movements are basic. Staples and building blocks that we learned in Elements or Fundamentals. They may be heavier or a little advanced, but they will be the basic movements that we see commonly in CrossFit. So get ready to row, deadlift, run, overhead squat, pull, throw and press. Then the following week get ready for a fun week of “Girls“…

Good Read. “Show Me Who You Are” by CrossFit Lisbeth

This was shown at the opening ceremony to the 2011 Reebok CF Games. I love that if you removed the narration it still showed what CF is in images.

Fitness is my sport Video: