WOD – Page 586 – SNORIDGE CROSSFIT

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:

Broadway CrossFit Style

5 rounds for time:

10 Burpees
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
100 ft. Standing Broad Jump

Results

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This WOD is a grinder. In the late afternoon classes I heard from over a half a dozen people just how much of a grinder this one was. It was inspiring watching everyone push and cheer each other on to the finish. The same thing happened afterwards with a few of you who hit up 11.6 for the Open. Soldiering on through a suckfest breeds character. It also puts shorter workouts in perspective. Remember: Constantly varied, functional movement at high intensity over broad time and modal domains. Fist bumps to all of you!

Reminder!

CF Kids will start at 10am tomorrow.

Normal Saturday WOD time at 0930.
We will start at 10am for CF Kids (due to the SRELC Art Show) and for any of the CF Kids parents; you can hit the WOD at 10am in a second wave.
11am we will begin waves of athletes for the Open WOD 11.6

Coach Greg Glassman on the 2011 Reebok CrossFit Games Open – video [wmv] [mov]

Read: Rowing/CF Endurance Article and Rowing Technique Guide in Competitor Magazine

	Look inside >

HAIL THE RISE OF ROWING

	Look inside >

April 2011

	Look inside >

April 2011

Birthday Bunch

5 rounds for time:

200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run

Results

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Happy Birthday to Nadia, Dustin and Matt!

Amy N. made an awesome montage video of a ton of SRCF pics. Check it out here.

Birthday WOD today was a combo for three people. Rather than come up with some sort of rep scheme that combined dates and ages, I opted to choose a WOD that had movements that challenged everyone and still provided enough “suck” factor. Happy birthday you guys!

Notes:

Saturday CF Kids Class: We will begin at 10am this week only due to the SR Early Learning Center Art Show that will impact half the kids and parents (and coaches). For those parents who are taking their kids to the Art Show you will be able to hit the WOD at 10am after the first wave that starts at the normal 9:30am finishes.

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

Last but not least if you are interested in the Throwdown at CF Marysville on Sat. May 7th then check out the event info on the right. So far we have a few interested in going and throwing down: Pat, Rob, Lucy, and Lindsay have mentioned interest. We will still plan to run CF Kids and also class at 0930 that morning, but will likely head up after to provide judges and cheerleaders. Who else is in?

Birds Eye View:

Overhead Fun

Strength WOD:

20 Minutes to find your Overhead Squat 3RM (3 Rep Max)

Score highest 3RM load

Immediately after complete the following Checkout WOD:

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort Overhead Squats (75#/45#)

Results

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Check out our new sign over the door leaving the box:

Read: Recovery by CrossFit Lisbeth

Share a rack, share a bar, partner up and go heavy for 3 reps for 20 minutes. Don’t go too heavy that form is sacrificed or range of motion is limited. If flexibility is your goat (usually the biggest problem in overhead squatting), then make it a habit to work on it. Hit a Mobility WOD, ask a Coach (Rona is awesome with Mobility WOD knowledge) and get those tight muscles stretched out. Stretching is vital to your fitness, preventing injury, enhancing athletic performance, and allowing you to move correctly. Don’t fight your body. Bend it to your will. Then watch the overhead squat weight add up.

Justin and his 3RM PR:

General Announcement: Box Rules

The rules are posted in the box. Read them. Today was a reminder (and a learning point for some) that one of them is you don’t drop empty barbells. You also are not allowed to drop kettlebells. Penalty is burpees. (Emergencies are acceptable of course). Why is this a rule? Is it to be mean? No. It’s for a few reasons.

One: It’s damaging to the equipment. “But we have rubber floors” you think. Yes but the barbells don’t need to have the bushings or bearings knocked around simply because you think it’s a soft floor. They can still get damaged. We care about all of our equipment. We DON’T like to replace broken equipment. It’s costly and careless.
Two: Bars and KB’s also have a knack for bouncing and if you drop them it’s highly likely that bounce can hurt you or another athlete. Ask Sean about the time an errant dumbbell bounce took out his fingernail. If you need to dump a bar or weight learn to do it responsibly. Everyone is strong enough to put down an empty bar. When there are bumpers on it there is a way to drop it so it doesn’t take off with a mind of it’s own. Again it comes down to safety. Accidents happen, injuries are preventable.
Three: Dropping empty bars and KB’s inside will start a habit that will happen outside. The damage that can occur to equipment on pavement is even worse.
Last: The burpees are a reminder and reinforcement tool for everyone. If you mess up, then own up and knock ’em out. The goal being it happens once. Similar to the “gum on the floor” incident, we are reinforcing our rules.

Notes:

Spealler Warm-up? Yesterday’s news. Make way for the Michael Scott Warm-up:

Raise Your Hand If Your Sure

21/15/9 Reps of each of the following for time:

Kettlebell Snatch – Left Arm (53#/35#)
Kettlebell Snatch – Right Arm (53#/35#)
Ring Push-ups

* Cannot break up and alternate arms on the KB snatch reps; must go all left then all right

Checkout WOD:

2 Minute Challenge
2 Minute Max Effort 10m Crabwalk

* Partials do not count, butt cannot hit the ground while moving

Results

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Kettlebell Snatch with Brad:

New movement today with the Kettlebell Snatch. Lots to think about and coordination is essential. Bottom line, don’t be timid! Get aggressive with it and don’t try to be the Statue of Liberty at the top with that kettlebell. Moving your arm slowly through the top of the snatch (and not punching it) will lead to a nice slow timbeeeerrrrrrrrr kind of effect to the KB into your wrist.

Crabwalk Races:

Notes:

WOD on Saturday is the CrossFit Games Open 11.6 Workout

CF Games Open Competitors will still go at 11am with judging and we will run waves of 3-4 at a time.

After the Open WOD will be a casual bring your own food/beer/drink BBQ for anyone interested!

RokFit Commercial/Video that shows a typical CrossFit WOD well. Group of people working hard, good form, crushed at the end.

"Zombie Helen"

Strength WOD:

Weighted Dead Hang Pull-ups
3/3/3

3 rounds for time:

400m Run
21 Deadlifts (Bodyweight)
12 Dead Hang Pull-ups

Results

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When Zombies Attack:

Quote of the Day: “90% of all missed lifts in weightlifting are attributed to something with the feet.” ~ Coach Mike Burgener

“Annie Comes to Mike’s Gym: Part 1” with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Competing in the Open? It’s our final week. One more WOD to go and then the fun ends. Until next year. Or until the next Throwdown! Hungry for more competition? Check out the Throwdown in May at CF Marysville over on the right hand side of the site. Good cause and competition with good peeps. Register if you are interested and let us know.

If you are tackling 11.6 this week for the Open then read “This Is Our Time” from CrossFitDad (aka Rob)

More importantly here is our new coaching technique for teaching all of you movements like the clean, snatch, burpee, muscle-up, you name it. Just think Pop Up. Do Less.

"Bar and Hammer"

Dueling Bar and Hammer:

Partner up and go head to head for max reps total:
400m Run
Front Squat (95#/65#)
400m Run
Sledgehammer Swing to Tire (16#/12#)
400m Run
Front Squat
400m Run
Sledgehammer Swing to Tire

* One partner squats/swings while other runs; switch up after each run
** Score total reps of both exercises
*** Try to outdo your partner!

Results

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Sean and Josh doing work:

The sun came back! This means outdoor WOD’s, and different things like hammers make an appearance. Like wall balls, double-unders, and box jumps, swinging a sledge takes accuracy and coordination; two components to fitness. If you didn’t enjoy it then consider it functional practice so you can tackle those home improvement projects like chopping wood or driving fence posts.

Squatch Kids kicked off yesterday with our first CrossFit Kids class:

The kids listened well, had a good time and starting learning to air squat, play a game and do a WOD! The best feedback from the little ones was “CF Kids isn’t long enough!”