WOD – Page 616 – SNORIDGE CROSSFIT

"Karabel"

10 Rounds for time:

3 Power Snatches (135#/95#)
15 Wall Balls (20#/14#)

Results

So today I planned to do Karabel. Some schedule changes made it unknown and unknowable so instead I tackled the CrossFit Total with Mark at his request. The best part was I got to watch Mark hit his one month goal he set on Saturday about, oh I don’t know, 28 days early! His goal? Hit 1000 total pounds lifted on his CrossFit Total. He managed to complete a total of 1010 with a PR on his deadlift of 500 pounds!!! Lifting a 1/4 ton is pretty good stuff. Hit the link to read what the CF Total is. We are planning to run one in the gym and are trying to figure out logistics due to the time required to complete it.

Notes:

Are you ready for Amazing Grace on Saturday at King CrossFit?

There will be NO CLASS this Saturday here at SRCF! Let us know (post to comments) if you are registered and planning to go to King CrossFit with Michelle, Moe and I this Saturday. All are welcome, everything can be scaled and it’s an event to have fun and raise money to fight breast cancer.

16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am

Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
There will be NO Saturday class at SnoRidge on 10/16 as we will all go to King

Video:

Highlights from the USAW/CF Weightlifting Open by CrossFit Again Faster video [wmv] [mov]

Recover or Resuscitate?

Pat helping Jeremy a little after the WOD:

“Vintage CrossFit“:

Day 4 of the Push-up Challenge! Knock out your 30.

Here’s some pics from the USAW/CF Open last weekend:

Goal Setting with the Original Firebreather

As Many Rounds As Possible in 20 Minutes:
5 Pull-Ups
10 Dumbbell Lunges (30#/15#)
15 AbMat Sit-ups

Results

View this photo

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness” – Lord Edward Stanley

I am motivated. Today was a good day to recharge the CrossFit batteries. Not that they were out of juice but it was a good boost. What did it? I was fortunate enough to attend a CrossFit Goal Setting Seminar by Greg Amundson. I left inspired. For those of you new to CF, he is the original “firebreather“. He was the guy that put up insane times many years ago when CrossFit was just a box in Santa Cruz with a handful of people who followed the WOD’s on the internet. Greg was the guy that set the standards and he is still crushing WOD’s today.

CrossFit Advantage hosted the seminar today and we were able to get a few seats and bring some peeps from our box (Rob, Rona, Jeremy, Mark, Kim, Cristin – whose brother owns CF Advantage). It was a great reminder of how to set specific, measurable, achievable, realistic, and time specific goals all while focusing on the power of positive words and what negative self talk can do to you. How many times before a WOD have each of us thought or said “This is gonna suck” or “No way I can do this or make the lift” or “I really don’t think I can RX or PR today”?

Believing you can’t means you can’t. Next time you think those negative words instead try “I can do this today” or “I’m gonna PR” or “I will make this lift”. It’s contagious. It can work. At least it will put you in the right mindset to make things happen. We are fortunate in that our box already is filled with people saying “let’s do this”. Let’s keep that up! We are a powerful community that motivates and inspires one another every single WOD. On those days where we may not quite “have it” try to be positive, search for that belief in yourself and that voice to say “I can”. If you hear someone else doing it then call them on it. Your trainers too.

There is a “Goals” board on the bathroom door. Grab a dry erase marker and write yours down. Whatever it is, capture your CF goal and put it up there. Make it realistic, set a baseline, set a deadline, then get after it.

Epic Fail:

Coaching Tip:

“Putting Things Away” or “Go To Your Room and Don’t Come Out Until You Realize What You’ve Done”

Before grabbing the equipment note the position and place and ordered appearance it resides in
Using good stance, grip, and position pick up the equipment and set up for your warm-up/WOD
When complete, clean it up (disinfecting it if it has been turned into a human “slobber-ball” from your sweat, blood or tears)
Return in neatly back to the place it came from
Take a second look and ask yourself, “Self? Does that look like it did when I took it out for the WOD?”
If the answer is no, see Tip #4 above

Next time the warm-up will be “Gym Clean-up”. For time!

"Jess"

Happy Birthday Jess! (10/11/10)

10 Rounds for time:

11 Deadlifts (185#/135#)
10 Calories Rowing

Results

View this photo

Quote of the Day:

Nan to Jess, while rowing: “Is this your birthday?”

Jess: “Yes.”

Nan: “I’m mad at you.”

Today was Jess’s birthday WOD (a little early) since she was back in town visiting from Canuck-land. Jess is part of our lulu-crew but lives in Canada now so we were stoked that she wanted to come to SRCF to get her sweat on with the rest of us while she was in the area.

October is gonna be a busy month for birthday WOD’s. If you have a birthday in Oct. or Nov. make sure you write it on the whiteboard so we can get to work on your present!

* Party is included with each birthday gift and takes place in the box…

Friends that WOD together, stay together:

Notes:

Saturday WOD tomorrow at 10am. Be there or be lame.

One week left until “Amazing Grace” on 10/16 at King CrossFit. If you aren’t sure what it is check out the link on the right of the page. This will be our first official box field trip! No permission slip needed, just register and get your clean and jerk on.

Skills and Drills:

“Rope Climbing Prerequisites” by Adrian and Kim Bozman of San Francisco CrossFit [wmv] [mov]

Work on your hollow position, it will help make you strong for almost everything!

“Transitioning CrossFit Movements into Elite Skills: Pt. 2” with Carl Paoli – Preview Video [wmv] [mov]

Sumo Tournament

Strength WOD:

Hang Power Clean

3/3/3

Check Out WOD Immediately After:

With a continuously running clock perform the following every minute on the minute:

Sumo Deadlift High Pull plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

View this photo

Sumo stance, hips flying open, elbows high, bar under chin:

Six of you completed the Whole 30 Challenge from Whole9 recently including Michelle. Huge props! All lost weight, stayed strict, and have seen results improve. They also made some changes to their nutrition to cut down on “cheats” and stay focused on continuing to make progress. Way to lead by example!

Speaking of nutrition. I am reading “the Paleo Solution” by Robb Wolf. It’s outstanding. So good we are going to order a couple copies for the box, make them “loaners” and have them on hand to check out. We encourage anyone who is motivated and interested in how important nutrition, exercise, rest and recovery can literally save your life to go buy a copy or borrow one when we get it. It just may save yours!

Whole9’s Fish Oil FAQ (Fish Oil order from Barlean’s went in and we will have it for sale by next week)

Notes:

Register for Barbells for Boobs! It’s 10/16 at King CrossFit. That Saturday morning we will field trip over to King CF and fight breast cancer together. No class at SRCF that day.

Today we are starting a new push-up challenge for 30 days. It was supposed to start on the 1st but I missed mentioning it. If you are doing it already continue on the schedule, otherwise jump in:

Push-up Challenge:

Do 30 strict push-ups a day for 30 days. Use good form and perform the KStar push-up (form a triangle from the plank position with your hands and nose, then rotate your elbows to point behind you, complete the push-up).
Break them up as needed.
Push-ups as RX’d are with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up.
Scaled push-ups do 1 RX then 29 scaled, adding 1 to the RX total and 1 less to the scaled position each day until Day 30 (i.e. day 2 = 2 RX, 28 scaled).

The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!

800m of Hell. Repeat. Four Times.

4 Rounds For Time:
800m Run (Max Effort)

Rest as needed between intervals, post time per run

Results

View this photo

Squatch Kids jockeying for position:

This one burns. Tough and taxing, running sprints for half a mile really is a workout. It takes so much out of you and leaves you gassed at round three. Requiring speed and endurance, this one is a long sprint. There is technique to it besides “being fast”. You need good running form (think sprinter). You need controlled breathing. You need strategy. You need to endure pain. Running the longs, riding the inside lane, and finishing strong are key. Always run through the finish.

How to Run the 800 Meters – ehow.com

Men’s 800m World Record – 1:41.01

How does he not fall over on his back after this. Maybe he should do “Fran”!

Notes:

Light day today! Where was everyone? Wednesday morning class at 0730 was another no show. We are looking for feedback on this time slot to determine if we keep it or adjust it.

The Triplet

As Many Rounds As Possible in 10 Minutes:
6 Squat Clean (55kg/30kg)
12 Pull-ups
24 Double-Unders

Results

View this photo

Dodging Doubles:

Justin and Sean bow down to Whitney:

Today was “The Triplet” from the CrossFit/USAW Open this past weekend. How surprised were all of you by the number of rounds you got for this WOD? Brutal combo, that’s for sure, and we are only at 1000′ of elevation!

Bring your running shoes and your best Carl Lewis impersonation tomorrow! It will be nice weather so the WOD will take advantage of it.

Notes:

Amazing Grace Fundraiser: 10/16 at King CrossFit (in Renton) from 8:30am to 12pm. There will be no Saturday AM WOD at SnoRidge that day as we are all invited to King CF for the “Barbells for Boobs” event to help fight breast cancer. Click the link on the right side of the page, register as an individual and select SnoRidge CF as your affiliate.

Fun For A Cure Fundraiser:

Lucy is organizing a great fundraiser for the Children’s Tumor Foundation in Issaquah on Nov. 6th at 7pm. This is a personal cause for her and certainly a very worthy one to support. Here’s some info from Lucy below:

“It’ll be a fun night of music, chocolate and wine with live and silent auction and tickets are $40 each.

It’s inspired by my friend’s son, Hayden, he is also Finns best pal and he is currently battling with three brain tumors. (He was featured on komo4 this weekend)

Attached is an invite (all are welcome), there are going to be some amazing auction items ie Ferrari day out, trips to Maui and NY, Balloon rides, weekend getaways and lots more….. plus of course a month of free CF at Snoridge!”

Media:

“Isabel-Off” with Josh Everett and Dave Lipson at the CrossFit USAW Weightlifting Open video [wmv] [mov]

A recap of the USAW/CrossFit Open and the impacts for both sports: “New Friends” from the CrossFit Journal

"Jack"

As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Results

View this photo

“Jack“

Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). He was also a CrossFitter from Rainier CrossFit. Rest in peace.

CrossFit/USAW Open. It's in the books!

The CF/USAW Open event held this past weekend in Colorado Springs, CO consisted of the following:

Snatch 1 rep

Clean and Jerk 1 rep

“The Triplet” 10 Minutes Immediately After:

As Many Rounds/Reps As Possible in 10 Minutes:
6 Squat Cleans (55kg/30kg)
12 Pull-ups
24 Double-Unders

Combine the best of each lift and total of Triplet reps for a Total Score.

Results

Sean completing the Total and the Triplet at the CrossFit / USAW Open in Colorado Springs:

It’s in the books! Sean went and competed in the 85kg Men’s class and turned in a performance of heart and determination that should make all of us at SnoRidge proud! He posted a total of 179kg in the two lifts and 180 reps in the Triplet for an Event Total score of 359, placing 23rd in his division (out of 27). He is officially a badass in my book for having the Cajones to step in front of a crowd and face the stresses of performance, competition, work capacity, and altitude. Congratulations on an incredible job and for persevering under tough circumstances. Scoring a total including a bodyweight snatch is damn impressive.

The event was spread out by weight class over three days. The field consisted of 165 competitors (61 Women and 104 Men). However this field of competitors contained beasts of all sizes. Men and Women’s divisions included previous CrossFit Games competitors, past Games champions, and top regional performers. Olympians, medalists, USAW National Team members and Olympic lifters of both experience or reputation. Some names were truly big ones for their respective communities. It was also made up of CrossFitters and Oly athletes who were brand new to either competition or the opposite of their chosen sport. All of these athletes put on the first combined USA Weightlifting and CrossFit event of its kind. It was extremely well run and organized overall and the location was well suited for both athletes and spectators. Besides the soul sucking effects of high altitude there were no major complaints.

I was honored to be Sean’s coach for this event and it made me reflect at several points throughout the weekend about my role and what Sean was preparing for. Knowing his capabilities and previous PR’s and lifts, as his coach it was going to be a tough task to balance the desire to make a PR lift with the prospect of staying a little lighter so that the initial lift could go up on the board successfully. Keeping him loose, prepped, positive, and confident in what he was going to do was really fun for me. For anyone who has been part of an individual athletic competition, it is far different from team sports. In team sports you can always rely on the performance of the team. Sure you will be on the spot at times in the game, but the pressure of competition and judging is shared. In an event like this, you are exposed for all to watch. In front of your friends, family, loved ones, fellow athletes, and strangers you are in the spotlight. Alone, you must make the lift or face failure. What you do is solely resting on your shoulders; literally in the case of an Olympic lifting competition.

Pushing through a WOD like the Triplet is the same thing. Like any CrossFit competition, you have to go beyond comfortable and stay there; pushing through a constant state of pain, anxiety, fatigue. You must do it in front of people, as well as with a judge who is there to score your reps and take some away. This is hard to do. You aren’t in the safety of your box, counting your own reps. There is an audience, the set up is unfamiliar and the other athletes are surely as good if not better. They all want to beat you and beat each other. The intensity takes on a higher level and the prospect of finishing low or last pushes everyone to better results.

Factor all of the above in and what Sean did this weekend can be summed up in one over-used but perfect word: EPIC.

Well done Sean, keep doing epic shit!

Notes:

Two new events coming in October and November:

WA State CF Weightlifting Championships at Thrush SPC in Sumner. Oct. 23 from 8am to 6pm.
Mt. Rainier’s Strongest Man and Woman at Rainier CrossFit on Nov. 6

Video I shot of Olympian Chad Vaughn with a 141kg Snatch at the USAW/CF Open:

"The Incline"

In Teams of 2 Alternate or Complete Individually For Time:

250m Row and 200m Run
500m Row and 400m Run
1000m Row and 800m Run
500m Row and 400m Run
250m Row and 200m Run

Results

View this photo

What is “The Incline“?

“Up A Mountain, Olympic Dreams are Carved” NY Times

Before:

I’ll try to answer that question here. In short? It’s a WOD, a benchmark even. It’s 1000 barbell front squats for time. At altitude. Epic suckfest. It’s a test more of your mind than your body, as willing yourself to keep climbing is the tedious part. This afternoon I accompanied good friends Derek, Mike, and Kristen from CrossFit Morristown/ CrossFit Bernardsville up “The Incline” in Manitou Springs, CO. It’s a very visible, very steep trail cut straight up a small mountain. It gains 2000 ft. in elevation in 1 mile. It is a series of stairs made mostly from railroad ties but also rocks, dirt, and even metal piping. It is hard. Oh and did I mention steep?

I was initially under the illusion this was a run. Having read the story above about Olympians training on it I was seriously interested. Constantly varied right? As we drove over late this afternoon Mike pointed out the ‘scar” in the forrest on the small mountain in the Rocky foothills. As it snapped into view I instantly said something to the effect of “Are you f’ing kidding me?” From that point until we found parking at the trailhead the conversation drifted from a half inspired pep talk of doing the mountain to “what coffee shop is nearby to go to instead”. Running out of excuses we finally found parking and headed out. After a few words of warning from some locals we were ready to get this over with. Looking up the endless set of stairs going practically straight up the mountain we could make out lots of people all plodding away up the slope.

We started our watches and one by one started running. Shuffling along, stair after stair I ran. Maybe 3 minutes in I thought, wow it’s kinda hard to breathe. At around the 4 minute mark I thought, “my heart might explode. WTF!” Feeling like I was completing “Fran” in my lungs and with my head starting to get dizzy I quickly looked up and saw that our group also stopped running at the same point. We all began walking basically in a file up the stairs. We walked, climbed, scrambled, pulled with our arms and went up, up, up. Every time someone would stop to catch their breath the threat of being passed or getting behind made us go again. After reaching the false summit we were warned about we picked up the pace (if you can call it that) and tried to push through to the end.

After 40 minutes (40:44 for me) we were all done. Not bad considering 50 min. plus is expected for people not from here. Standing atop the mountain we could see all of Colorado Springs in a beautiful view. After a brief stay and a handstand or two, we all ran the 4 mile Barr Trail back down. Great experience, great challenge, and great memory. Despite the pain our quads and glutes endured, it was well worth it. What’s for tomorrow?

Awesomeness Achieved: