WOD – Page 616 – SNORIDGE CROSSFIT

C2B, Wall Balls and KettleHell

AMRAP (As Many Rounds As Possible) in 20 Minutes:
5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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AMRAP Beasts:

Recovery:

Today’s WOD was a recent main site workout from CrossFit.com that a few of your coaches tested out recently. It had the same effect as above so I felt compelled to share. This week is shaping up to be a good one with a “Challenging” Saturday and “Murph” on Monday.

Speaking of Monday, as it is Memorial Day we will only hold one class at 1000. We will be participating in the “Murph Challenge” and honoring his true American Hero and Medal of Honor Winner that is one of the first Hero WOD’s in CrossFit.

Monday 5/30 at 10am
We will be doing the Murph Hero WOD for Memorial Day
Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.
Sign up and register, donations are not required but if you want to then go online at the above link (donations go to three different charities)
You can also buy a shirt (included with registration so either way if you want a shirt it’s the same cost)
If you don’t want to donate no worries just come do the WOD and honor our fallen heroes who have sacrificed for our country.

Movement and Mobility:

For those who are signed up this Wed. at 7pm is the first Mobility and Movement class with Rona. If you haven’t signed up and want to go here for more info. We have a few spots left!

Notes:

Update on the 2011 CrossFit Games: Individual Movement Standards and Rules for Regionals

At the link above are the specific rules for all the Regional workouts and how they will be scored and judged. I have to say I love how strict they are as described to both ensure good range of motion and proper movement. Eliminating competitors instantly for being unable to complete some of the advanced movements is also right on.

“Reebok: Building a CrossFit Community“, CrossFit Journal preview video [wmv] [mov]

Sunday Routine

Get Rest:

Perform Maintenance:

Clean and Organize:

Start over tomorrow and Do Work:

“Sir Charles of CrossFit” with Charles Barkley, CrossFit Journal preview video [wmv] [mov]

“Sir Charles of CrossFit: Part 2” with Charles Barkley, CrossFit Journalpreview video [wmv] [mov]

CF Games 2011 Regionals Team WOD 6

For time:
20 Calorie Row
30 Burpees
40 Dumbbell Ground to Overhead Press (45#/20#)
50 Toes-to-Bar
100 ft. Overhead Walking Lunge (45# plate/25#)
150 ft. Sprint

* Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.

Results

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Team Ninjas-in-training clearly excited about the workout:

Between now and Regionals in June we will be running some of the CF Games Regional WOD’s either as teams or individual workouts. Today was the last team workout of the competition. Running it in pairs or as a 3 or 4-some still kicked everyone’s collective butts by the time it was through. Some of the workouts we won’t run due to the logistics and/or the movements and loads required. Doing some of them will give all of us the appreciation for what will go down at Regionals.

Notes:

A word on picking up after yourself (and your kids):

When you are done with your warm-up, workout or cool down put your stuff away. This includes PVC, equipment, barbells, bumpers, bands, H Grips, collars and rollers back where they belong. Wipe down what you used. We have paper towels and spray bottles. Do it as a courtesy to others and as the responsible thing to do. Please do not put empty barbells out on the concrete. This damages them. Too many things are getting carelessly dinged, broken, scratched and damaged. Way too much is being left out after each WOD for others to pick up. This is your box so let’s take care of it!

On the matter of kids, the amount of toys and food left for coaches or other parents to clean is also getting out of hand. Please no food or meals in the cave. If they have food then they need to eat it before they come or please sit and eat it in a chair at the front, then move into the cave. Please make sure you are putting trash in the trash cans and not leaving wrappers and crumbs in the kids cave.

Introducing our new kids: He-Man (left) and She-Ra (right).

The numbers though will be slightly different. He-Man will weigh in at a burly 25# while She-Ra will weigh a hefty 16#. When they arrive they will be reserved for anyone feeling tough enough to step up their training with a med ball.

“The Best Shape of My Life Nutrition Challenge” with CrossFit Verve,CrossFit Journal preview video [wmv] [mov]

"Push Pull"

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15’/12′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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Climbers:

Read “No” by CrossFit Lisbeth. Time to get my butt back in the gym tomorrow. ‘Nuff Said.

Foot locks. There are multiple types. Practice them:

Front Load

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For time:

30 Bodyweight Front Squats
1 Mile Run

Results

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Rocking the Front Squat:

Lots of ringing the PR Cowbell today! Huge PR’s on front squats today all around.

Wrists, elbows, hips and legs tight? Are they limiting your movement in the front squat? How about your shoulders or hips or knees? Ever realize how being tight and inflexible influences your ability to move properly?

You are in luck! Next Wednesday we will start a Movement & Mobility class that Rona will run. If you want to squat, press, run, pull, and push better than this class is for you. Details here:

This structured and coach led class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance.
Improve range of motion in those muscles and joints
Enhance recovery and get you back to working out or setting new PR’s or learning to move correctly
When: Every other Wednesday starting 5/25 from 7-8pm
Cost:
- Unlimited members class is free
- 2x Weekly members cost is $20 per month (2 classes per month)
How: Sign-up REQUIRED on MindBody Online each class
Class Size: Limited to class size of 10 people (Must register online at above link for each class)

Notes:

The Workouts for the Reebok CrossFit Games Regionals have been announced.

Northwest Region Update for the CrossFit Games

CF Games and Regionals SRCF T-Shirt order goes in tomorrow. If you want one you better let me know before I order or you will be SOL. Time!

"Diane"

For time:

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

Results

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Quote of the day: “Build up your weaknesses until they become your strong points.” ~ Knute Rockne

In case you wondering why we write “kip” next to some RX results? Simply to differentiate the strict HSPU from the kipping version. Both are full range of motion, but doing them strict is obviously a greater level of difficulty requiring greater strength in pressing to a handstand. If you want to get stronger be patient with the right scaling, work on your press strength and your handstand technique. Diane is a benchmark WOD traditionally done with strict HSPU’s. To get on the Leaderboard you will need to be top 3 with strict HSPU’s.

Speaking of the Benchmark Leaderboard, it is in need of a massive update. That will be my project this week along with completing the Hero Leaderboard on the opposite wall. Top 3 men and women will be listed for each workout. To get on the board you must not only be top 3 but have clean reps with no questionable form or range of motion (ROM).

Big brother and Little brother:

Notes:

Tomorrow I’ll be posting the Mobility and Movement Class information. It will start next Wednesday at 7pm with Rona coaching and run every other week. Sign-ups will be required on Mindbody Online and the class size will be limited.

CF Games The Update: Week 8

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events! Order goes in on Friday.

If you want one then you must pre-order/pre-pay this week NLT than Thursday. Shirts are $20 and will be printed on American Apparel in a heather blue 50/50 blend. Post size and drop off either cash or check at the box. Also we are looking at a possible racerback tank for ladies but not sure yet if one is available in this color.

Bar Facing Burpees are Back

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Tough WOD. Tougher Solo. Nice job Lindsay for showing up at 6pm and doing this one all by your lonesome! I programmed this one with OHS after doing it with thrusters this past weekend. This fits overhead squats into the week and allowed us to do a different type of burpee that we last saw in the CF Games Open.

Coach Mike Burgener on aggression by Again Faster Equipment – video [wmv] [mov]

WOD demo featuring overhead squats that has some good tips from Chris Spealler on OHS positioning:

ATTN: SRCF!

We are going to be pre-ordering this T-shirt for the NW Regionals and for the CF Games. We are gonna rock these as a box at both events!

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or “Half Angie”

50 Reps of each exercise

Results

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Benchmark WOD to start the week. Blame Rona! This was her request. (actually I had this one in queue but her request moved it up)

Mollie shows her approval:

Video of Chris Spealler from back in 2010 doing this WOD in 10:11 with anchored sit-ups. Just SICK.

Spealler completes “Angie” [wmv] [mov]

This week Michelle will be visiting family in Texas. The schedule will stay the same but the coaches may change to protect the innocent…

Overhead squats rock. This makes me want to work out. Chicks with 200# plus OHS?! Take a look:

Those Who Know Are | SICFIT from SICFIT on Vimeo.

Flickr Album of SRCF Open WOD 11.6:

Forging Fitter Kids

Rest Up:

Forging Fitter Kiddos:

CF Kids fun on Saturday! We gotta try this game for the adults and the kids:

“Quick CrossFit Kids Games: Farmers and Lumberjacks” – video [wmv] [mov]

Feel Good Stories:

“I Am Not Breast Cancer” with Liz Anderson, CrossFit Journal preview video [wmv] [mov]

“From Thin to Fit – An Anorexic’s Story” 2011 Reebok CrossFit Games; Road to Regionals

Deep Thoughts

Quote of the Day: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”
~ Eleanor Roosevelt

Deep Thoughts with Lindsay:

Lindsay sent this email to us a few weeks ago and I’ve been waiting for a weekend post to share this. After recently competing in the NW Throwdown for her 1st CF competition, it was more than time to post her thoughts on finding her inner ninja. Go Lindsay! We are all stoked you got back “in the pool”.

“I just realized that today marks 6 months in my relationship with CrossFit. And like everything else in life, I can’t believe it’s gone so fast. I remember my first Elements class like it was last week! Nadia and I still giggle about it. But since I’m feeling a bit nostalgic, I wanted to take a second to thank you both for the opportunity to change my life.

I’ve never been the strongest lifter, the fastest runner, or the quickest to learn complicated body movements. And because I knew I wasn’t the best, I resisted trying. I left my previous sport of swimming at a very high level, and forgot that when I started it 20 years ago, I wasn’t the biggest, strongest or fastest person in the pool. I worked my ass (and both shoulders) off to become elite in my sport, and spent just as many years fighting to stay at the top as I did to get there.

So for me, CrossFit was getting into the pool for the first time all over again…truly one of the scariest things I’ve done as an athlete. Eyeing up the wall of kettlebells and plates made my stomach churn. Seeing barbells and pull up stations gave me the nervous fidgets. I couldn’t handle knowing the WOD before walking into the box b/c it would be all I thought about all day until I got there. And I still get all of that…the butterflies, the fidgets and analyzing the WOD from the second I know what it is. And sometimes, I’m still scared. But it’s no longer “Oh my God, are you serious? I can’t do that!” scared…it’s the “Oh my God, are you serious? Lets do this!” scared. Oh, and I can look at the WOD beforehand now, and not send myself into a nervous fit. 🙂

I have a long way to go before I am a Games-worthy athlete. But knowing that I will become Games-worthy is amazing. Much like Fran, the journey from “I think I can” to “I will” isn’t a long one, but damn is it hard. And if you want to kick that journey in the teeth, you’d better be ready to fight for it. Fight for that next PR, or for that new job or for that great personal relationship. And slowly, but surely, with every WOD I finish, I prepare to fight.

So thank you for helping me find my long lost inner-ninja. And cheers to another 6 months!

Linds”