WOD – Page 601 – SNORIDGE CROSSFIT

Tabata Time

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Air Squats

Rest 1 Minute

Tabata Pike Push-ups (Floor)

Rest 1 Minute

Tabata Kettlebell Swings (53#/35#)

Rest 1 Minute

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Torture:

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is 4 minutes per exercise but suprisingly effective. The fun part of a tabata is that you can do this with almost any exercise.

Read this for a Tabata Description and history from CrossFit Football

Worth reading:

“No Mind” from Brick CrossFit (CA)

Coaching the Push-up (Pike from Floor):

Deadlift and Toes to Bar

Strength WOD:

15 Minutes to find your 3RM (3 Rep Max) of:
Deadlift

Checkout WOD:

5 Rounds for Time of:

15 Wall Climbs (185#/135#)
15 Toes-to-Bar

Results

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Quote of the Day: “In matters of principle, stand like a rock; in matters of taste, swim with the current.” ~Thomas Jefferson

Tricia set to deadlift while Moe shows her toes to the bar:

Nutrition:

Several of you are gearing up for a Whole30 Challenge in September. There is even a Facebook group you can join if you are in. Just go to our SRCF Facebook group for more details. Amanda is leading the charge and there looks to be a growing group of people who are onboard! If you want a Whole9 and SRCF Nutrition guide and a Whole30 Success Guide then get one for $15 in the box!

These sound pretty scrumptious! The Return of the Wrap: Improv’eat Coconut Pure Wraps – Whole9 approved them with their badge so they are strictly paleo and may help with that longing for a tortilla like wrap instead of lettuce. (Primal Pacs are also Whole30 approved)

Everyone has comfort foods. What if you could make them and feel guilt free? Check out this cookbook that is coming out this month called “Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen“

Congrats (or Contests in Rona-speak) to Amy N. who got her first kipping pull-up tonight!

"Happy Birthday Don!"

AMRAP (As Many Rounds As Possible) in 15 Minutes of:
100m Run
8 Hang Power Clean (115#/75#)
25 Double-Unders
11 Hand Release Push-ups

Results

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“The Don”:

Happy belated birthday to Don (last week 8/25/11)! Hope you enjoyed crushing your birthday workout with the highest total for rounds on the day. Maybe I should have made the cleans heavier!

Birthday WOD’s available upon request. When it’s your special day let us know if you want one and be prepared for some brutal fun…

Note:

Read: Fight Gone Bad 6: “Marble”

Excerpt: “Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he’d given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.” ~ Scott Zagarino

Please remember to raise funds ($25 minimum) if you plan to participate in Fight Gone Bad 6 on September 17th!

Labor Day Schedule:

Saturday 9/3: 31Heroes Tribute WOD
- Go Time is 0930 (no Adv RX class time)
- If there is a larger than normal turnout then a second wave will be run
- This is a team workout (teams of 2). Details of the WOD are on the 31Heroes site (above)
- If you want to donate to the cause then please register
Monday 9/5:
- One class time at 10am
- Coach Mark and Coach Jeremy have volunteered to run a workout for anyone interested

"Fran"

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups

Results

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“Fran”:

Quote of the day:

Maverick: “I feel the need…
Maverick and Goose: …the need for speed!”

Ideally “Fran” is a sprint. This benchmark WOD has been done more than any CrossFit workout out there. It’s a good workout that motivates you to go faster and comes down to nothing more than moving continuously as fast as possible. It’s a mental struggle that has to be fought to hold onto the bar, speed up the thrusters, and not stop for a breath. Physically this WOD becomes temporarily more uncomfortable the faster you go. At some point if you CrossFit you have to do this. It’s almost a “rite of passage” workout. Congrats to all who completed this for their first time today, to all who hit a PR and to the couple (Laura and Willy) who RX’d it for their first time. Beasts all of you!

Some stats on Fran on beyondthewhiteboard.com:

There are over 22k recorded results
Mean: 7 mins 22 secs
Median: 6 mins 53 secs
Standard deviation: 3 mins 18 secs
Fastest men’s result: 2 mins
Fastest women’s result: 2 mins 31 secs

Mikko Salo does “Fran” video in 2:16

Notes:

SUP Headcount is 25 plus. Looks like we may need to get some more paddleboards! This is going to be awesome! Pricing will be $25 or less per person at this point for a lesson and some paddle time.

* RSVP to the Facebook Event for SRCF Members for SUP and Picnic Day

"Box Jump Annie"

50/40/30/20/10 of each of the following for time:

Box Jumps (24″/20″)
AbMat Sit-ups

Results

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“Box Jump Marc”:

Luanne knocks out some AbMat Sit-ups:

This Saturday is the 31Heroes Tribute WOD commemorating the heroes who were killed in Afghanistan on August 6, 2011. This workout is a fundraiser intended to help the families who lost loved ones just a few weeks ago. If you want to donate then please go to the site and register so that proceeds from the registration can help the families and childrens. The WOD on Saturday will begin at the normal class time at 0930 and run as long as needed for everyone. As the workout is intended to be a partner workout the “heats” will be able to be bigger groups of people (Please be patient if more than one heat is needed). If you have a partner before you come that is great, if not pair up when you get to the box. Consider this both the main class and advanced class. It will be scalable as always (weight, ropes, boxes, etc.)

Your Coaches Mark, Jeremy and Rona will be running the WOD as Michelle and I will be away in Sacramento, CA for the weekend. However both Michelle and I will be completing this WOD on Saturday morning at CrossFit Centurion (who is also going to program it for their box that day). So we will be with everyone in spirit and sweat from afar.

Notes:

Congrats to Teri who ran the Hood to Coast this past weekend! Also welcome to Lincoln, Ann, Chris, and Leslie who all started Elements this week.

Outdoor in the “Elements”:

“Touchdown for CrossFit” with Matt Chan and Knowshon Moreno,CrossFit Journal preview video [wmv] [mov]

Jumping Pull-up by Ashley:

Start beneath the bar with arms extended
Bend the knees and “swing through”
Maintain an active shoulder
Swing back and jump while pulling your chin over the bar
Return to the start position

For best results…

Chill (As Lorraine is demo’ing here).

Or just play:

Or simply go and be:

Happy Sunday!

“Behind the Scenes: Part 4” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

“Cooking With Nick Massie: Tuna Two Ways“, CrossFit Journal preview video [wmv] [mov]

A Week of the Girls: "Isabel"

30 Reps For Time:

Snatch – Power or Squat (135#/95#)

Or make-up any Girl you missed this week! (Diane, Grace, Helen, Nancy, not “Ja-Manda”)

Results

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The Power Snatch is one continuous movement of the barbell from ground to overhead and lands in a 1/4 to 1/2 squat. The Snatch (or full or squat snatch) is the same movement but lands in a full overhead squat position. These movements take practice, practice, and more practice. These are not exercises one should expect to master in a couple workouts, rather the cues and movement patterns are something to continually work to improve each and every time you pick up the bar. Both movements emphasize speed, technique and power. Those are the keys to getting more weight overhead.

Want to get better at snatches and overhead squats? Watch this, then practice:

“Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener – video [wmv] [mov]

Mark getting extended:

Warm-up light and then go heavy:

A Week of the Girls: "Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

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Don all smiles for some OH Squats:

WOD Demo of “Nancy” with Potomac CrossFit – video [wmv] [mov]

ATTENTION Parents: For safety precautions all kids need to remain in the Squatch Cave during the workout and understand the rules around the gym. We must limit the kids being allowed to leave the kids area except for using the bathroom or unless they are being escorted by an adult. This means no bikes, scooters etc. out back during the WOD, no running out of the cave during a workout. Please explain all of the rules clearly to your children and ensure they understand that any adult is an authority figure in the gym and is looking out for their safety. Remember the kids cave is an area for them to calmly play and/or watch TV, not have the latest Ultimate Fighting Championship!

Notes:

Why do Fight Gone Bad 6? Here’s why. Take the time and watch it. Then please raise funds if you plan to do the WOD (we are asking that all SRCF members raise $25 minimum to participate).

The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Ways to strengthen your push-ups, trunk and shoulders: 7 Push-up Variations by Men’s Health

Derek says “Squat and have a Stella, it’s the weekend!”

A Week of the Girls: "Grace"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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“That’s What She Said” Quote of the Day: “Sometimes I feel like a hot mess trying to get it up.” ~ Amanda

Cristin, Amanda and Maggie clean and jerking for time:

Clint and Justin stand it up while Amanda splits:

What’s SUP? Stand Up Paddleboarding:

Jenna, Rona, Meghann and Michelle get their SUP Overhead Squats on this past weekend!

We are lining up a SUP outing and BYO-BBQ for Saturday Sept. 10 from 4-7pm at Idylwood Park on Lake Sammamish (off W. Lake Sammamish Parkway towards Redmond). StandUp Paddlequest will be bringing gear and giving a 45 min. to 1hr. lesson and water time for any interested. Right now we have around 15 people interested and the more the merrier. With the current list who have committed it’s around $30 a person. If we add more peeps that cost will drop. If you want in then either sign up on the board in the box, post to comments or send us an email. It’s a blast!

Notes:

Please keep raising funds for Fight Gone Bad 6 if you plan to participate (link on the right).

Need something to do this weekend? Want to swing or throw an axe? Our friend Kurtis from Rainier CrossFit talks about the RCF Lumberjack Learning/Competition he’s hosting this coming weekend in Buckley:

Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan – video [wmv] [mov]

A Week of the Girls: "Helen"

3 Rounds for time:

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

Results

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Quote of the day: “The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” ~ Tom Bodett

Back to the Benchmark Girls. This one is a short classic that blasts the arms and makes you run like you have T-Rex arms. Which girl visits tomorrow?

Read and post thoughts to comments (These skill levels are no joke): CrossFit Seattle Athletic Skill Levels

Old School videos from CrossFit HQ (if gangsta rap isn’t your thing then muting is recommended):

Helen with some of the early female firebreathers at HQ: Annie Sakamoto (2011 CF Games 9th Place) and Nicole Carroll [wmv] [mov]

James “OPT” Fitzgerald (2007 CF Games Winner) does “Helen” in under 7 minutes.

Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07

Hip Hoppin’ at the Mobility Class with Rona aka “RStar”: