WOD – Page 632 – SNORIDGE CROSSFIT

Remember the Fallen

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” ~ General George S. Patton

“Jerry”
Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:

Run 1 Mile
Row 2K meters
Run 1 Mile

or:

“McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As Many Rounds As Possible in 30 minutes of:
5 Deadlift (275#/185#)
13 Push Ups
9 Box Jumps (24″/20″)

or:

“Erin”

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

5 Rounds for Time:
15 Dumbbell Split Cleans (40#/25#)
21 Pull-ups

Results

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38 of us including our friends from lululemon (the lulucrew) joined us today! Thanks to all of you for coming out on such an important day to honor our heroes for a WOD.

Pics from today:

Memorial Day Schedule

Monday schedule is: 0930 and 1100 class times only.

We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. The three Hero WOD’s you will have to choose from are: Jerry, McGhee, and Erin. See the link above for descriptions. Each one is different and challenging.

Why Hero WOD’s? Read here.

“Fallen But Never Forgotten” by Russell Berger in the CrossFit Journal.

‘Nuff said.

Rest and Remember

Rest day.

Tomorrow is Memorial Day. Remember to take a moment and honor our fallen warriors and servicemen and servicewomen who died in military service. Regardless of belief, if you live in this country you owe your freedoms to their sacrifices. Fly the flag and remember that the national moment of remembrance is always at 3pm local time.

Thank you Curtis for providing the below info on local ceremonies:

Attend a Memorial Day service and presentation of the colors by the local Veterans of Foreign Wars. Snoqualmie Valley services are scheduled for 9 a.m. at the Preston Cemetery; 10 a.m. at the Fall City Cemetery; 11 a.m. at the North Bend Cemetery and noon at Mount Si High School.

For those wondering about the “Clock Whore vs. RX Whore” quote from the other day, take a look at the article from a post awhile back.

Snatch It Up Pt. 2

As Many Rounds As Possible in 20 Minutes:

12 Power Snatch (65#/45#)
10 Push-ups

Results

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Quote of the day: Jim M. “Did you guys find a box in NYC?” Pat “Yeah we did… but we didn’t use it.”

Today was a mainsite WOD that we last programmed back in November. This is a great couplet that focuses on explosive power with the snatch and taxing the chest and arms with push-ups. A word on push-ups. Overall as a box we are getting better and better. Make sure you are going deep (elbow should be below the shoulder), locking out, and staying planked. When that is not consistent then either break and rest or scale.

Pat also made up “Karen” and smashed his previous time with a box record of 6:06. I counted and scored his reps (like we all did the other day) and only 4 reps were a no go. His time just had to be seen to realize how fast this is as his first 75 reps were unbroken. After that he, Rob and I went at it with “Griff” in a fun foot race.

Pat demolishing “Karen”:

Video of the Power, Hang and Squat Snatch (Note that most of the video shows a full squat snatch):

Notes:

Congrats to Amanda for achieving her 100th WOD milestone! She earned her exclusive club T Shirt membership though plenty of sweat equity. Also welcome to Mary who just completed Elements with us this past week. We look forward to you joining everyone in some brutal fun.

Sunday WOD in the park at 0930:

Tomorrow we are going to teach a free WOD in the park for lululemon athletica at Bellevue Square. Come and enjoy a nice outdoor WOD with Michelle, Moe and me on Sunday morning at 0930. Meet in the store a few minutes prior in the mall or you can go to the park across the street from Macy’s and look for the guy with the funny grin on his face standing in the field with sandbags and PVC sticks (me).

"Lumpy"

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

3 Rounds for Time:

250m Row
6 Power Clean (135#/85#)
6 Thruster (135#/85#)
9 Deadlift (135#/85#)
9 Sumo Deadlift High Pull (135#/85#)

Results

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Today’s WOD was requested by Greg (also a police officer) to honor a friend and comrade from the Seattle PD who was killed in the line of duty in 2009. We intended to do this for National Police Week (May 9th-15th) but we missed programming it in. A tribute WOD is never a good thing and we are sad that this WOD exists. Thanks to Officer Brenton for his service. The rep scheme of 6699 symbolized the badge number of Officer Brenton. RIP “Lumpy”.

Don and Jeff honor “Lumpy”:

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the 10am class is full. If you didn’t sign up on the site you will need to expect to go in the second wave. 11am class is wide open.
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. The three Hero WOD’s you will have to choose from are: Jerry, McGhee, and Erin. See the link above for descriptions. Each one is different and challenging.

"Karen"

For Time:

150 Wall Balls (20#/14#)

Results

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Benchmark day! Who loves wall balls? Congrats to all of you for pushing through a WOD that looks easy on paper and jumps up and bites you around 30 to 40 wall balls in. This WOD makes me nervous every time I do it. Each rep becomes harder and more painful. By 150 the legs and shoulders are on fire right there with the lungs. Even though it’s a short workout it is hard. Painfully hard.

Full range of motion is key and not only hitting the target (10ft. for men and 9 ft. for women) is required but also fully squatting to ensure the hip crease drops below the knee. To help with that today we employed “peer coaching”. I even coached, I mean harassed Michelle through her shot at Karen. We like this because it allows each of us to have not only a counter and spotter, but also someone to help push you through when you want to rest or take a break. We all got to take turns as “judges” for each other and that builds a stronger gym. When each of us are accountable for what “right looks like” we are all better off for it.

Coaching Tip: The Deadlift with Jenna – Maintain a lumbar curve and tight core, shoulders and hips rise together, shoulders in front with scapula over the bar, and weight in the heels. The bar should rise straight up the shins as you stand. Fully open the hips at the top.

Notes:

Jessica Pamanian’s (2nd Place finish overall) inspiring 170lb x 3 Clean and Jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority (Right now only 2 spots left!)
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. Each Hero WOD will be something different and likely not one we have done previously. We will publish them on Saturday or Sunday to allow you to pick.

Mark and Jeremy decided today would be the day where they wake up, call each other to coordinate outfits, and then do the same WOD. That would be the “Chipper of Doom” AKA the last WOD from the Northwest Regionals that included epic climbs and falls. Pics follow:

Hang It Up

Strength WOD:

Hang Power Clean
3/3/3/3/3

Checkout WOD:

3 Rounds for Time:

10 Hang Power Clean (95#/65#)
15 Push Ups
20 Box Jumps (24″/20″)

Results

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Jedi’s in Training practice using the Force:

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by choosing a Hero WOD (out of three choices). The start times are to account for potentially larger group and longer WOD times.

Here’s a Men’s Journal article that details a couple’s preparations and gear for a 151 mile adventure race down in Australia. Scroll past all the gear they used to see how they trained (CrossFit endurance) and how they ate (Paleo Diet for Athletes) and drank (Coconut water).

Also this month’s Men’s Fitness has a two page article on CrossFit and the editor’s experience with realizing how powerful it is and fully drinking the Kool-Aid. In the same issue however I learned that I should always work Chest/Tri’s and Shoulders together, followed by back/bi’s, and legs separately. I also should do “cardio” 4 times per week for best results! That honestly makes two pages out of the entire magazine worth reading…

Laura training for her stair climbing challenge she plans to win this summer:

Games Throwback

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

Results

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Buck Furpees! Jorge wears his thoughts on his chest:

Question: What do these burpees have in common? Answer: Good form! Open hips, clap overhead, and a jump. Simply awesome. This WOD is from the 2008 CF Games and one we last did back in December. Fast and furious, this WOD packs a punch in a very short amount of time.

Congrats to Rona for achieving another PR. That would be her 100th WOD!

Welcome to the Gun Show:

Tonight after the WOD I was talking with Rona about her milestone and she brought up her list of goals she has kept in her log since she joined. She has methodically been checking each one off a long list for over six months now. They have ranged from fun to really hard. And there are still some left. Regardless of difficulty, they are important. They are individual, they are motivating and they are fuel. As each one disappears, it brings a large sense of accomplishment, and is accompanied with results. It is also addictive and leads to more goals. Without goals we become stale, stagnant or at best complacent. Without goals we get bored and plateau. Worst case we get sidetracked and slip backwards against the progress we have made. This short talk left me feeling not only stoked for her and what she wants to accomplish, but also renewed and inspired me to reset my own list of goals and get started on them. So how about the rest of you? Pick a goal, write it down, cross it off and move onto another. I personally can’t wait to see how many more of you hit 100 WOD’s and then move onto 200!

Notes:

In CrossFit there are beasts; there are not however many Rob Orlando‘s. Watch intensity defined at the Northeast Regionals last weekend (Rob took 1st overall and 1st place in 3 out of 4 WOD’s):

Rob’s 300lb x 3 clean and jerk by CrossFit Again Faster – video [wmv] [mov]

Here’s a video highlight recap of the Affiliate Cup competition at the Northwest Regionals on the CrossFit Journal [wmv] [mov]

Birthday 2 for 1

“Annie”:

50/40/30/20/10 reps for time of:
Double-Unders
AbMat Sit-ups

Rest 5 minutes, then complete:

“Bridget”:

For Time:

1000m Row
23 Chest-to-Bar Pull-ups (CTB)
23 Dumbbell Hang Clean to Front Squat to Push Press (40#/25#)

Results

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Happy birthday! Two birthdays! Two WOD’s! Today we celebrated Bridget and Annie’s birthdays and decided to go big or go home. Why not come in and crush two WOD’s in one day? Heck one should even be a benchmark since Annie shares the name with that WOD. Coupling them together made for a good opportunity to train your ability to come back after a very short recovery period to see how you handle upping the intensity and maintaining focus after you are thrashed from “Annie”. I also thought this was a good opportunity to get creative with the programming and account for the potentially large group that is typical on Monday’s. Hopefully the rolling waves were successful for everyone.

Notes:

Here are two awesome highlight videos from the Northwest Regionals:

The Women’s Competition at the Northwest Regionals, a CrossFit Journal preview video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals – video [wmv] [mov]

Challenge Alert! We will have a new “Out of the Box” Challenge to kick off starting on the 1st of June! If you want to do it it will require you to get a speed rope. NOT one from the gym though. We kinda need those. Hint: Think Double Unders…

A few other things in the works:

May 30th we are going to teach a WOD in the park for lululemon athletica at Bellevue Square. Come and enjoy a nice outdoor WOD with Michelle, Moe and me on Sunday morning. Details coming.
June 19th, Saturday is the Fall City Days Fun Run! There is a 10k, 5k, and kids 1k. Laura brought this race to our attention and a couple of you I know are planning to run it. If you are a “go” then go register.
Late June we are planning a 1 year Anniversary Burp-B-Q at the box! Plan to come hit a WOD that morning, then go clean up and come back to celebrate with food, friends, fun and a Fish Tournament! Details coming. Start your Fish Game training on the rowers now. Winner will get a prize.
We are planning to hold “Skills and Drills Days” starting in June on one Saturday each month for the summer. Rather than a normal Saturday class schedule, we will have a different focus on fundamental movements, lifts or skills. Then we will work drills that build on what you learn and wrap up with a WOD that ties it together. We hope to also have some other CF certified trainers participate if available.

Ryan rocking a SDHP while completing the Hero WOD “Tyler” today: