WOD – Page 610 – SNORIDGE CROSSFIT

Ring Work

Choice of WOD’s!

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
15 Supine Ring Rows

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box or sclae the height of rings.

Or:

AMRAP in 20 Minutes of:

400m Run
7 Muscle-Ups

Results

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The Ring Row is an overlooked exercise. It’s benefits are many: from developing the pull-up and building strength and stability in the upper back, lats, arms, forearms and “core” to teaching an athlete the importance in mastering the ability to move their own bodyweight in a dynamic plane. This exercise is easily scaled to different ability levels and given practice and consistency these can be a great skill/strength work either pre or post WOD to work on getting that dead hang, kipping pull-up, or chest to bar pull-up.

Teri demos the ring row to a partial supine position:

Saturday is Fight Gone Bad 6! Who’s ready?

Fight Gone Bad 6: Have you reached your fundraising goals yet? If you are participating please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate.

Go Time: Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time.
If you can come after 1030 then please do so! This may help avoid the “crush” of early arrivals.
When you arrive please sign up on the whiteboard then hit the warm-up.
Each person will have a coach/judge.
We will brief movement standards, scaling levels, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation.
We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. We will get EVERYONE through!
Please be patient in the event it’s crowded, we will have things moving fast and will do our best to make it smooth with each wave.
Feel free to hang out, cheer, and party rock with your fellow CrossFitters! How can you not be excited for this?!

We will be joined by the studs and studettes of Compound Fitness, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. This WOD will also be taking place in Affiliates, gyms and garages worldwide! Don’t miss it!

Tonight was the “coaches run” of Fight Gone Bad to allow the coaches to devote their time tomorrow to coaching and judging you! Michelle, Moe, Rona, Mark, Jeremy, Kim, Jake and I all fought the good “Fight”. We used the same standards, called no-reps, hit PR’s, celebrated with high fives and chest bumps, and had an overall great time (post WOD). Special thanks to David, Rob, Justin, and Andrea who all came by to cheer and help out.

Pre FGB Party Rocking:

Coaches Row:

Pukie? Not quite:

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Bionic Maggie:

Quote of the Day (from Tuesday after the 100 Burpees WOD):

“So today was my first official WOD and I was introduced to these “burpees”. I am now going to go to sleep and have burpee nightmares. I’m sure they will haunt me for more than one night.” ~ Lincoln

This WOD is deceiving. Each time it kicks my butt. It also brings back a couple CrossFit memories. The last time we did this WOD was in 2010 in the old box. After the WOD I remember Coach Rona got her first rope climb. The last time I did this WOD was at Bolling AFB in Maryland when Michelle and I were home visiting my family. We took my brother and his wife to the gym on base and did this WOD in the middle of the workout area. I remember everyone in the gym just staring at us even though it was their “CrossFit” area (they had some CF equipment like KB’s and bumpers). I also remember the facility manager walking over in the middle of the WOD to tell us we were making too much noise and disturbing people. I politely told him if he gave us all another 5 minutes that we would all be quiet and flat on our backs (we were almost done). It was slightly less and we were definitely on our backs after this.

Bionicles Caryn and Jana:

Notes:

FGB6 on Saturday! Bring your patience and your intensity for the WOD! It will be a day of awesomeness and we will workout rain or shine!

Pretty useful link if you or someone you know is new to CrossFit:

Starting CrossFit. A Beginners Guide To CrossFit from beyondthewhiteboard.com

Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of:

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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This WOD is all bodyweight and made of basic gymnastic skills. You could complete this in a number of variants based on skill level. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

Did you watch CrossFit on ESPN2 tonight? It was awesome! If you missed it then it airs again on 9/21 and 9/28! Do you want to explain CrossFit to a friend, family member or co-worker and wish there was an easy website to tell them to go to? Try this one: http://tv.crossfit.com

This site (above) quickly helps explain CrossFit, the CF Games, the TV schedule on EPSN2, and the method behind the madness.

“10 Ways To Be a Better CrossFitter” from CrossFit Leander

Cathy and the Knees-to-Elbow:

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.

"Bottom to Bottom Tabata and a Mile"

“Bottom to Bottom” Tabata Squats

Immediately after rising up from the last tabata squat complete:

1 Mile Run for time

* Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position.

Results

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Coach Brinkley (left) tells Josh to get in the proper rest position:

From CF.com: “The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!”

Watching the 6pm crew stumble out together for their mile run immediately after the tabata squats was like watching a herd of newborn baby cows.

Big congrats to Derek who not only got his first muscle-up tonight, he got FIVE!!!

WOD Demo with Dave Leys – video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment– video [wmv] [mov]

Notes:

We exploring some schedule changes this fall that would remove the 6am class (due to lack of consistent participation) and add 7pm class times to Monday/Wednesday. This would not impact our Wed. 7pm Mobility WOD as we would move this class upstairs. We are also bringing back CF Kids soon! Stay tuned.

No Rep. Chin is not over.

9/11: Never Forget

Choose and remember:

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time

OR:

“9-11 Throwdown WOD”

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

Results

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Quote of the Day: “Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg

Today Coach Mark (pictured below, far right) paid tribute in a unique and very impressive way. He was one of only 3 Firefighters that participated in the 9-11 Memorial Stair Climb in Seattle that climbed 110 flights in full gear AND on air (55 flights twice!).

Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great. Freedom.

A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time:

1000m Row
20 Dumbbell Man-Makers (35#/25#)
30 Pull-ups

800m Run
60 Kettlebell Swings (53#/35#)
100 Double-Unders

From CF Centurion

* Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1.

** After completing triplet #1 continue to triplet #2 with same format.

Results

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Man-Making with Lindsay and Justin:

Today’s WOD was the team workout that was programmed on the fly at CF Centurion on our vacation when they had a much larger than expected turnout for their Labor Day class. A few coaches got together, threw out some movements and equipment and modified some things into this WOD to meet Coach Ian’s training objectives for the day. No doubt the combined pull in the first triplet along with the brutality of the man-makers sets the tone for this lung and forearm burner.

This was our final day of “A Week of Teamwork” or all team WOD’s. Give us feedback. From what we have heard so far it was fun and mixed things up.

Sangeeta lookin’ good in the Finish Position:

Tomorrow will be our 9/11 Tribute workout. You will have a choice between two WOD’s that are memorial workouts and unique in their own way. Plan on normal class times of 0930 for the main class and 1045 for the Advanced RX Class. When you show up you will see the WOD’s, do a coach led warm-up and then make your choice. Be ready to throw down and honor the memory of the victims of September 11th while reflecting on the privilege of living in this great nation.

In the afternoon will be our SUP (StandUp Paddleboard) outing and BYOP (Bring Your Own Picnic) day starting at 4pm at Idylwood Park on Lake Sammammish. Be there!

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

A Week of Teamwork: "Hammer Time"

As a team of 2 complete 10 Rounds for Time of:

12 Deadlift (225#/155#)
50m Sprint
20 Sledgehammer Tire Hits (16#/12# – Alternate 10 per side)
50m Sprint

* Alternate Rounds: 1 Athlete works at a time. Tag up after each round and sprint for 5 rounds per athlete.

Results

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Hammer Time:

Tag You’re It:

Team fun with sledges and deadlifts! Today was a different way to tax the posterior chain with some deadlifts and sprints while the sledgehammers give a little of that pull-up feel and tax the grip. They also work on coordination and venture into training something that can be new and uncomfortable for many. It’s been awhile since we broke these out and it looks like they were a “hit”. We need to beat on tires more often! One more day of Team WOD’s to go…

Tricia sprints and Amy hits:

Don’t forget to raise funds (or the minimum $25 donation) for Fight Gone Bad 6 on September 17th

Events:

Two events on Saturday.

First is the AM WOD will be a 9/11 Tribute workout. Same times. 0930 for the main class and 1045 for the Advanced RX class. That will allow for bigger groups. This workout will not be a team workout. It will honor those who were murdered by a bunch of cowards on 9/11. ‘Nuff said.

Saturday afternoon is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

A Week of Teamwork: "Team AMRAP Nancy-Style"

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Overhead Squat (95#/65#)
400m Run

* Alternate exercises: Team member 1 starts with the OHS. Team member 2 starts the run. Swap after each run is complete. Post total reps completed as a team.

Results

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Quote of the Day: “Affiliates make people better.” ~ Greg Glassman

One of these kids is doing their own thing…

Maria demonstrates the one arm dumbbell overhead squat with great form. This shows how easy it is to scale CrossFit and that we will work around any injury or limitation. We are glad she’s back in the box after a hand injury sidelined her.

Notes:

Welcome Lincoln, Leslie, Chris, Ann and Joe who completed or wrap up Elements this week!

ATTENTION RUNNERS (and CrossFitters): The 10 Best Mobility Exercises for Runners: Competitor Online with CrossFit Movement and Mobility expert and MobilityWOD.com guru Kelly Starrett

Read and watch the videos and DO these mobility exercises. Then come to Coach Rona’s MWOD class Wednesday’s at 7pm.

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

I started CrossFit back in 2007 when the first Games were more like a Throwdown and we didn’t pay that much attention to some guy nicknamed OPT and a gal named Jolie Gentry who won. The Games were held on a ranch in Aromas owned by CFHQ Director of Programming Dave Castro’s family. The following year in 2008 I was glued to the computer refreshing an excel spreadsheet to see if either Josh Everett or Chris Spealler were going to win. I was shocked when some nobody named Jason Khalipa won the men’s competiton. I counted the days to a movie called ‘Every Second Counts’ made about the Games and was in the audience at the Affiliate Gathering in Austin for the premiere that was one of the coolest movies I had ever seen.That led to Michelle and I starting our annual epication (epic vacation) to the Games each and every summer for 2009, 2010, and 2011.

A Week of Teamwork: "Row, Wall Ball, and Kettlebell"

As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

* Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WB’s, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

Results

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Chris Smith Jr. on Fight Gone Bad 6 – video [wmv] [mov]

FGB6: Don’t forget to raise your funds!

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Events:

This Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

Swim Training! Our own Lindsay and Dustin (former NCAA Div 1 Swimmers and coaches) are going to teach us to swim! Grab your water-wings and kick boards and come out for a swim clinic on the morning of 9/24 from 8am-10am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level. Location TBD. I realized I put the trail run up yesterday and that it conflicted with this. This however is the place to be!

Rowing Training! Our very own Lucy (who is a former competitive rower from the UK) is going to hold rowing training for anyone interested on Saturday 11/12 starting at 1030. After the WOD is over she will give tips and instruction to 2 at a time for 15 minute slots. As we get closer to the date we will let you know how to sign up for a 15 min. coaching session!