WOD – Page 641 – SNORIDGE CROSSFIT

Rowing for Dummies

* Not you all, the dumbbells!

For Time:

21 Dumbbell Push Press (40#/25#)
500m Row
18 Dumbbell Push Press
500m Row
15 Dumbbell Push Press
500m Row

* Post Warm-up instruction/practice Turkish Get-ups with Kettlebell or Dumbbell or Barbell

Results

“Get UP!”

Who liked Turkish Get-ups? These are good for building functional strength, strengthening the shoulder girdle, legs and midline, and developing coordination. Read the link above, and work them before or after a WOD. Start light and learn the movement before adding weight.

Turkish Get-up Variations – Jeff Martone [wmv] [mov]

Both of “The Paleo Solution” books are officially claimed to be checked out (Rob and Maria). As soon as they are read and returned I will post it for whoever is next.

Push/Pull:

Notes:

Saturday class tomorrow is a Team WOD (teams of 2) and Michelle will be coaching. Bring your game face!

Tomorrow is also the Mt. Rainier Strongest Man and Woman, a fundraiser for Fragile X Research to be held at Rainier CrossFit in Puyallup from 10 am until around 5:30. Come watch the events in RCF’s huge new box!

Representing Team Squatch will be Pat, Moe, Sean, Mark B., and I. Go to the site to read more but there will be four events that are strongman/CrossFit blended events and unique from what we typically do in the box.

Tentative Schedule:

8-9 Athlete check in/ registration/ weigh in
9-9:30 MANDATORY rules meeting. Athletes MUST be present

10am Deadlift event
11:30 Run/ Stone/ Rope climb event
2pm OHP/ double under event
4pm Farmers walk / sandbag event

5:30 awards

If you are interested in donating to the cause you can donate at the event or just buy some food or drink which proceeds will go to FRAXA. For those who are Microsoft employees (like myself), please don’t forget that Microsoft will match any donations. Doris Buffet of the Buffet family has pledged that if FRAXA can raise $500,000 as an organization she will match that amount!

"Rona"

4 Rounds for Time:

200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders

* Sub 8 pull-ups per rope climb to scale

Results

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Birthday Climber:

Happy Birthday Rona! Time for a little birthday WOD. She hates double unders, loves rope climbs and doesn’t mind deadlifts unless they are heavy. Today these were heavy for many. Good to see several of you tackle that rope. I saw three different leg/foot combinations tonight with Dustin, Michelle, and Sean and all were effective. While there are many different styles to climb a rope, pick one or two techniques, practice them and use those feet and legs.

Next week we will have a joint birthday WOD for Lorraine and Andrea (they shared the same birthday yesterday) so looks like I need to get creative again.

Travel Notes:

Jorge is on the road this week for work and made the website of CrossFit Fresno. He dropped in and drew one of his favorite WOD’s: “Grace”. I think I should have emailed them and asked them to make it “Griff” since we know how much he loves running.

When you travel or go on vacation it’s pretty likely you will be able to find a CrossFit affiliate nearby. Check in advance on the Affiliate Blog to see where you can visit and fit in a drop in WOD. Usually the policy of most good boxes are welcoming to drop-in’s of experienced CrossFitters, and they usually charge either a small drop-in fee or ask that you buy a shirt. Michelle and I regularly drop in at a box on virtually every single trip or vacation that we can fit in time for a visit. For sure we always fit in a WOD, but who wants to work out in a hotel “fitness” room when you can instead walk into an affiliate filled with other CF’ers who are just as eager and at the same time sick to their stomach terrified of what their daily workout is going to be? I love it precisely because of that feeling that someone else programmed the daily workout, as well as it’s a chance to meet others in the community and make new friends. For those about to go on vacations, consider a local box and drop in for a workout.

Nutrition:

We have 2 “loaner” copies to check out of The Paleo Solution by Robb Wolf. If you are interested, you can check them out via the SnoRidge Library. See me or Michelle. You will get 3 weeks to check it out and then it needs to come back home for the next person. I highly recommend this book. It literally can change your life!

"Brenton"

Strength WOD:

Clean (Squat)

5/5/5/5/5

Immediately After Complete:

“Brenton“

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./10lb.) Vest Optional

Results

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“Brenton” – Sangeeta, Nan, and Kristy with vests:

Field Training Officer Timothy Brenton, 39, of the Seattle Police Department, was shot and killed while on duty on Oct. 31, 2009 in a drive-by shooting. He is survived by his wife, son and daughter.

Our own Greg knew “Lumpy” and tonight pushed through this tough WOD in the dark to honor a fellow officer from the Seattle PD. We previously honored Lumpy back in May before this official CF Hero WOD was created.

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Get Strong Overhead

3 Rounds for Time:

50 Ft. Barbell Overhead Walk (155#/105#)
20 Wall Balls (20#/14#)
15 Box Jumps (30’/24″)

Results

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Overhead carries and Farmer’s carries are two examples of ways to make you stronger. Any lifts that involve picking something up, stabilizing your midline, and carrying it quickly will work your midsection far more than you might suspect. Every time you stabilize something either overhead or as a heavy load that you must carry; you must activate the muscles that surround your spine. Those include the rectus abdominus, spinal erectors, and obliques. Hip flexors and hip extensors provide stability and locomotion while allowing you to control the weight overhead with your shoulders and midline. As in other weightlifting movements that we do in CrossFit, these are yet another effective way that we work on “abs”.

Notes:

Last night to vote for best Frankenchipper WOD costume before we declare a winner!

A Dumbbell’s Guide to CrossFit and Weightlifting – Washington Post

High fives to Jana for quietly going about her 1st 15′ rope climb post WOD!

"Jackie"

For Time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

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Eric vs. “Jackie”:

Can you guess the 10 Most Popular CrossFit Workouts from beyondthewhiteboard.com? “Jackie” is not one of them, however it’s close. If you are wondering why it’s a benchmark just do it. As fast as possible.

From Gymnastics and Tumbling, Aviation Training, United States Navy, Revised Edition 1950:

“The word “Gymnastics”, meaning “naked art”, comes from the early Greeks. So much importance was attached to gymnastics that the gymnasium, an outdoor meeting place for athletic contests, was the seat of Greek intellectual development. All-round development of the individual was the goal sought, a perfectly trained, hardened, disciplined body, a citizen and a warrior worthy of highest Greek standards. Exercises in Greek gymnastics were based on natural movements and included running, throwing, wrestling, boxing, climbing, jumping, and work with weights. Weightlifting and jumping with weights were popular activities.”

Gymnastic movements at play in the box:

Learning Gymnastics movements – Muscle-up to Ring Handstand Push-up:

"Frankenchipper"

Creepy Combination of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/33#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/33#)

50 Walking Lunges

Results

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Vote for the best overall costume by posting to comments. Winner gets a prize!

My apologies for slacking off on the post; too much partying this weekend!

The Frankenchipper is a combination of Frankenstein like parts. Part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. While it’s light and fast it’s still a challenging WOD. Even more challenging when you have a costume on. Great turnout Saturday, awesome costumes, and lots of fun. Already can’t wait for next year!

We also had our annual Halloween party (I can say annual now that we had our second one) in our “haunted house” last night with many who couldn’t make the Frankenchipper WOD as well as many who did. We had a blast and once again there were great people, amazing food, more costumes, and a really fun time for Michelle and I. If you missed it then plan on next year and maybe you will have the luxury of meeting the “flashing grandma”.

Enjoy the Photos:

Notes:

Remember class times change starting this week! See the schedule link for updated schedule.

Monday through Thursday: 5pm and 6pm classes daily!
Tuesday and Thursday ONLY: 5pm, 6pm, and 7pm class
Wednesday: the 7:30am class will move to 8am
All other classes not mentioned above (Monday to Saturday) will stay the same
Click the Schedule link for more info

How fun does this WOD look? CrossFit.com 11-01-10 WOD Demo by Pat Burke and Matt Chan [wmv] [mov]

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

* Post-WOD pick a weakness and work on it

Results

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Costumes ready? Frankenchipper is tomorrow! We will run waves as needed with the 10am class. Best costume contest after the WOD wins a prize. Everyone gets to vote! We now return to decorating for the Halloween party tomorrow evening…

Miranda Oldroyd does “Amazing Grace” for Barbells for Boobs [wmv] [mov]

Death By Power Clean

With a continuously running clock perform 1 Power Clean the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Use 65% of your 1RM (1 Rep Max)

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

Results

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Queen of the Clean: Lucy pulled her way through 15 rds. plus 11 reps! Check out that extension!

The Clean (Squat) with Coach Burgener [wmv] [mov]

The Power Clean with Coach Burgener [wmv] [mov]

One of CrossFit’s Finest – An Interview with Chris Spealler

Notes:

ATTENTION PARENTS FROM THE 5PM CLASS TODAY!

Q: What do these two pictures have in common?

A: They are the aftermath of a 50 megaton explosion of energy.

In this case the energy is the result of your children. If you bring these little nuclear weapons into the box, please defuse them. If they detonate, then help clean up the result of their firepower BEFORE you leave.

Seriously, I am not a maid. Cleaning person? Yes. Maid? No. Just as we should put away any equipment that we use daily (and do it NEATLY!); the Squatch Cave is for your convenience. Please keep it clean. I decided rather than clean it up I would leave it until tomorrow for those responsible parties to help with the damage. If this does not work I will implement a “Tribal Council” in the Squatch Cave and the kids will “vote out” which parent has to clean!

Schedule Changes Nov. 1st!

As of November 1st, our schedule made the following changes:

Monday through Thursday: 5pm and 6pm classes daily!
Tuesday and Thursday ONLY: 5pm, 6pm, and 7pm class
Wednesday: the 7:30am class will move to 8am
All other classes not mentioned above (Monday to Saturday) will stay the same
Click the Schedule link for more info

What's a Thruster?

Strength WOD:

Thruster

3/3/3/3/3

Check Out WOD Immediately After:

As Many Rounds As Possible (AMRAP) in 12 Minutes of:

5 Thruster (115#/75#)
2 Rope Climbs (15′)

As Many Rounds As Possible (AMRAP) in 12 Minutes of:

5 Thruster (115#/75#)
8 Pull-ups

Results

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Cathy locking out a Thruster:

Rope Climbs:

“What’s a thruster?” Quote of the day from Cristin to Michelle.

Even though she was joking and knew what it is we couldn’t help but laugh since this is probably the most popular question heard in the box. The thruster is a movement that combines the front squat with the press or push press. It involves a squat with a barbell, dumbbell, kettlebell or other weighted object and uses the momentum out of the squat to transition directly into a press or push press. Using the leg and hip drive helps propel that load up into a locked overhead position. Pausing at the rack position to rest after the rep is complete is perfectly acceptable but try not to stop before completing the thruster itself. No matter what this movement is paired with it will utterly exhaust you quickly. What sounds like an “easy” weight quickly will make you think again.

For a barbell thruster:

Start in a rack position (after cleaning the bar from the ground)
Focus on a solid front squat with hips going back, weight on the heels, and knees out
Front squat down while keeping the bar in the rack position with the elbows up to keep your chest up and to avoid contact with your knees and elbows
Front squat should reach below parallel for full range of motion
Stand tall and drive the hips open, keeping the elbows slightly in front of the bar
Move directly into an overhead press, driving the bar up in a vertical path (not around your head)
Lock out overhead with knuckles facing the sky (“punch the sky”). This gets your wrists to move flat rather than “cocked” back with a load overhead (this is tough to do as it gets heavier)
Return to the rack position
Complete the next rep. Or simply combine with pull-ups in a 21-15-9 rep scheme and do them as fast as possible.

Food for thought: “Form Matters: Do It Right Or Don’t Do It At All” from CrossFit Charlottesville

Notes:

Frankenchipper on Saturday starts at 10am! We will run waves and have a costume contest for best costume. Everyone who shows gets to vote. Winner will get a prize!