WOD – Page 647 – SNORIDGE CROSSFIT

Games Throwback

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

Results

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:

Rest for time!

Kim aka WODKILLA:

It’s been a tough week. Recharge the batteries.

Lorri was back in town this weekend and dropped in for a WOD yesterday. We miss you and it was great to see you!

Shoot 'Em Dead

For Time:

Alternate 10/9/8/7/6/5…down to 1 of Deadlift (225#/135#)
with 1/2/3/4/5/6…up to 10 of Parallette Shoot Throughs
*Complete a 200m Run each round after each couplet

Results

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Quote of the day: “I feel like a turtle!” ~ Lucy after a fail on a shoot through

Hotel Workout with Jason Khalipa and Chris Spealler video [wmv] [mov]

Swing My Bell

With a continuously running clock perform 2 kettlebell swings (53#/35#) the first minute, 4 kettlebell swings the second minute, 6 kettlebell swings the third minute, and so on, continuing to add 2 swings each minute 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

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Steph leading the gang in some KB Swings:

I guess it’s time to take advantage of Mom enjoying a night out with the SnoRidge Ladies and my little one fast asleep after having a monster coconut bliss sundae for dessert. So what do I do? Yep, I watch CrossFit videos, read the CrossFit Journal, program WOD’s and write the blog. How exciting is that?

Today was meant to mix it up a bit as we haven’t done KB swings in a little while and I wanted to make it a task dependent WOD. I love the every minute on the minute format. It always starts easy and prolongs the mental battle that is sure to come in a hurry. These types of WOD’s test your mind as much as they test your body. When will you succumb to the pain and let the clock tell you enough is enough and that you don’t really need to try to get that next round completed? When you finally barely complete that next to last round how many partial reps are you willing to try to get in that final 60 seconds?

Notes:

Saturday WOD Schedule:

10am so far is Curtis, Jeff, Mark N., Don. Post to comments if you plan to be there, next 6 people will fill that slot up.

11am is open so post to comments or show up.

Interesting reading: The Paleo Diet Report on LivingPaleo.com is a free PDF download with explanation from the author on Paleo eating, lifestyle and it’s benefits.

"Double Take"

For Time:

1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)

Results

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Congrats to Marc M. for hitting the 100th WOD milestone tonight. After 100 WOD’s and the adoption of the Paleo Diet, Marc has transformed himself and has lost over 45 lbs.! Amazing progress through hard work, consistency and discipline. Way to go Marc!

Highlights from the Northwest Regionals -video [wmv] [mov]

Michelle and Moe are in it for a short clip along with Cade at the very end (Eric and Kelly’s son)!

Thinking of going to the CF Games? Tickets will be on Ticketmaster sometime in June. Stay tuned…

A couple pics from the Regionals:

Jerk!

Strength WOD:

Clean and Jerk
5/4/3/2/1/1/1/1/1

Checkout WOD:

5 Rounds for Time:

5 Clean and Jerk (115#/75#)
10 Knees to Elbows
15 Lateral Burpees

Results

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Graham showing what knees to elbows really looks like:

As Jeremy D. would say: “The lateral jump burpee punches normal burpees in the face!”

Here’s a sequence from Sean:

I had planned to write a recap of the weekend by now but am lacking the energy. Go figure! As I have sat down each night since Regionals I have thought of pretty much nothing but sleep. I will do my best to work on this by the end of the week and publish a post that also has links to picture albums from Day 1 and 2.

Notes:

Squatch Cave announcement: Due to the potential for injury to our little squatches (which nobody wants to see), we are going to try to institute two rules and need your cooperation.

1. No more swinging on ropes or rings, jumping on boxes, climbing on the pull-up bars etc. for the kiddos after the workout. Sorry! We had a minor injury today that highlighted that safety is paramount even if its post WOD (everyone is okay). We will also do our best to have our daughter (who has to practically live in the gym) understand that she has two sets of rules; one with friends there and one without.

2. Parents will soon need to sign a waiver for bringing kids to the box and being in the Squatch Cave. This means that parents should explain to their kids that this is to keep them safe. Even if they think it’s boring! 🙂

"Mad Max"

Max Reps in 10 minutes of:

Front Squat (75#/55#)

Results

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Rona front squatting away:

The last time we did this WOD was back in December. How did you stack up?

Coaching Tip: The Front Squat Sequence with Michelle

Clean the bar to the rack position
Air Squat stance with toes slightly pointed out
Elbows up; loose fingers
Back arched
Weight on heels
Look straight ahead
Tight core
Squat depth below parallel
Chest high
Drive out of the bottom with your elbows (i.e. “lead” with your elbows)

Judi and Warren from the 6am Gang:

Notes:

Congrats to Jim M. and Marc M. both for achieving two new major milestones today. Jim for hitting his 1 year anniversary since joining the box and Marc for getting his 1st pull-up during his warm-up! Accomplishments breed accomplishments! Keep it up you two.

Highlights from the Central East Regionals Women’s Competition by CrossFit Again Faster [wmv] [mov]

*Please note some of the max rep deadlifts are not what we as your coaches would recommend for good form.

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Results

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“Cindy” defined:

Congrats to all who PR’d this benchmark “girl” WOD today. Cindy is one of those WOD’s that looks easy. Most people underestimate this and at about ten minutes in realize they are only halfway through and can’t believe it. Benchmark WOD’s have a way of doing that to you. Some big numbers today and a really good emphasis on helping to push one another on. Keep it up! Also big congrats to Amanda who earned her 100th WOD milestone tonight!

Regionals Update will be posted soon. Lots of pictures from an amazing weekend!

Our very own Team Squatch finished 28th out of 38 teams after all three events. Congrats to Michelle, Moe, Kim, Pat, Jeremy D. and Mark B. for going after it this weekend. They worked through three tough WOD’s against some very good competition and represented well. We should all be proud!

I finished 32nd out of 64 men after 4 WOD’s in two days. It was way better than I expected and I can’t believe its over. What an incredible experience (more on that in the wrap up post I am writing). Thanks to all who supported us and the inspiration from this weekend only makes us more motivated to improve ourselves to get even fitter. For those so inclined, start training for next year! Make every rep count, make it legit, and above all make it fun.

NW Regionals Day 2

Regionals scores updated here:

Northwest Regional Scoring