WOD – Page 657 – SNORIDGE CROSSFIT

Feeling Cagey

3 Rounds for time of:

500m Row

20 Pull-ups

400m Run

Results

Cage is in!

Congrats to Dan for getting his kipping pull-up today (pictured back right in the bottom pic)! Perfect day for it! Not only that but thank you for motivating and working with people after finishing your WOD. Lorri snuck in under the radar with her birthday so we will just have to make-up for that next week.

We had a few new faces this week giving CrossFit a try. Who knew bringing a friend along for mutual suffering could be so much fun? (kidding)

Grace challenge results are waiting to be published until Jorge and Neil complete their re-test on Monday.

Notes:

Want proof CrossFit is growing? Is it growing where it should? Post thoughts on this topic to comments.

Watch this video preview from the CrossFit Journal on the grand opening of CrossFit PIA.

[wmv] [mov]

If you are a NFL fan you may recognize one of the owner/investors, Lorenzo Neal, a former NFL fullback and 4 time Pro Bowl selection. This guy has the NFL record as the lead blocker for 11 straight seasons for a 1000 yard rusher. The list is impressive as he was the blocker for guys like Ladainian Tomlinson (in the video briefly), Eddie George, Adrian Murrell, and Warrick Dunn. He is also a CrossFitter. “PIA” stands for Players In Action. The other investors include Ray Lewis, Chuck Lidell, and Ladainian Tomlinson. This stuff is getting big people.

Oh Squat!

AMRAP in 20 minutes of:

(As Many Rounds As Possible)

15 Double-Unders

10 Overhead Squat (45#/33#)

5 Knees to Elbows

Results

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Double-unders and knees to elbows are improving. Overhead Squats need work.

Don’t: Look up, allow the bar to pull you forward, breathe during the rep, go up on your toes, have a narrow stance, bend your arms and relax your shoulders.

Do: Look straight, keep your chest up, bar in line overhead and behind your ears, hold your breath during the rep to stay tight, stay on the heels, wide stance with toes out, straight arms, and active shoulders.

We are nine days from Fight Gone Bad on 9/26! If you didn’t get the evite post to comments. We are trying to get an idea as to how many of you will be participating in the workout.

We will have groups of prescribed and scaled athletes so if you’re not ready for these weights, don’t worry, you can still play! They have official scaling categories and together we can figure out what weight is best for you.

We will start at 10am and run waves through the early afternoon (likely 2pm) to allow people some flexibility. We will have two to three athletes start together and will be assigning scorers/judges. Standards for reps will be enforced.

So, here’s what we need:
Please respond to the post or evite to let us know if you are coming, indicate what time you will be there, and let us know if you are “Rx’d” or “scaled.”

Michelle is pumped! Are you?

"Burpee Hell"

For Time:

40 Overhead Walking Lunges (45#/25#)

6 Burpee Box Jumps

30 Overhead Walking Lunges

12 Burpee Box Jumps

20 Overhead Walking Lunges

18 Burpee Box Jumps

10 Overhead Walking Lunges

24 Burpee Box Jumps

Results

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I thought the overhead walking lunges would be the one that gets everyone’s goat. Wrong! It was the burpee box jump. Either way it was one tough WOD and the walking lunges with a plate were something new.

Jorge was able to drop-in at CrossFit Las Vegas this week for two WOD’s! Remember if you are on the road and you have time then you can look for an affiliate and email them about drop-in’s for a traveling CrossFitter.

Notes:

Want to read Lyndi’s story so far on her progress at getting fit for life? You should.

Spend a few minutes to follow her journey with CrossFit. Beautifully written, inspiring and spot on about what each of us has likely felt as we started discovering what functional fitness at high intensity is like.

Here’s to Lyndi and her success so far. We are ready to watch you write the rest of the story!

Happy Birthday to you, and you, and you!

“Jim-Leigh-Deb”

SRCF_ 1st Day at New Box_Fight Gone Bad - 28

9 Rounds for time of:

10 Wall Balls (20#/14#)

13 Push-ups

14 AbMat Sit-ups

Results

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September is turning out to clearly be the cool-kid month for birthdays. We had three all really close together this past week so we played birthday mash-up and came up with this one for Jim M., Leigh, Deb S. (9 rounds for the month and then the date for the reps). Jim tried to sneak out of his birthday WOD today but we will surely accommodate him tomorrow.

We have two people left to make up Grace the re-test. Once they are able to we will have our official top secret scorer make the decision. Any disputes go to arbitration. Can you guess who our scorer is? How about the arbitrator? Hint: The scorer is a member who is willing to do the math that I would have done. Only his will be more accurate. The arbitrator is someone who is more than fair, is unbiased, but clearly opinionated and will not be swayed. Post guesses to comments.

The cage is bolted with a little more refinement yet to be done. Zach has been instrumental in getting some of the “Tool-Time” big lifting tasks done. Thank when you see him.

Grace the Re-Test

For Time:

30 Clean and Jerks (135#/95#)

Results

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Last time we did this WOD was on August 4th. We initiated the Grace Challenge.

These were the rules:

“Everyone who wants to participate can throw in $5 to the pot, do this WOD (if you didn’t today) and set their baseline. One month from now we will do it again and most improved wins the pot (either by time or by advancing the farthest from scaled to RX’d, coaches excluded).”

Here were the results for everyone who did Grace on 8/4 and for those who missed it that week:

Grace 8/4

Grace 8/6 (make-up)

Grace 8/7 (make-up)

Once everyone who threw into the pot does it this week we will tally the results and according to the above rules figure out for those that threw into the pot who the winners are. Stay tuned. I fully expect there to be a raging controversy and declarations of elections fraud and favoritism. I will put it out there that the only rule not mentioned above that we are sticking to is the Canadian exchange rate is in effect for Curtis for his time and weight (per Michelle).

Our next challenge will be called “The Math Testosterone Challenge”. It will be a timed event in which the men with the most testosterone will be given a complex math equation and then must solve it on the whiteboard faster than the other men while arguing why their solution is better and they should win the pot of money. It will be limited to Jim, Travis and Curtis only. If you were at the late class tonight you would have witnessed this post Grace.

Clean and Jerk Instruction video by CrossFit Boston at Again Faster:

Teaching the Power Clean and Push Jerk from Patrick Cummings on Vimeo.

Elbow Grease

Sherry showing what we mean by “elbows up”:

Hope today was a great Sunday and rest day. Get recharged for a great week of WOD’s.

We got a lot done at the gym this weekend (some you will easily notice). Zach really helped get us closer to a climbing rope and rings. Only about another full day of work before we can play Tarzan.

Remember only 13 days to Fight Gone Bad (9.26). We have raised $994 as a gym! You can donate here if you don’t have your own fundraising page. We are meeting with CF Redmond this week to plan how we will run it.

Notes:

October is going to be just as busy as this month. Stay tuned. We are a go for the following events:

Nutrition Session and Paleo/Zone Challenge Kickoff
Halloween Costume WOD and Trick or Treat
Rowing coaching from Rob and Lucy (TBD)

Project Runway

For Time:

Load truck with 98 pavers and 7 40lb. sandbags

Race home

Unload truck

Race back to Lowe’s to avoid extra rental charges

Then in teams of 2-3:

Dig up plants and 100 square feet of dirt

Level with sand and dirt

Place 98 Pavers

Drink Corona

Have Michelle look and decide they need to be adjusted

Re-Place half of above pavers

Yell and scream

Call it good

Clean up

Call time

Our “Runway” is 99% complete. We will finish in time for class on Monday. Enjoy the sun and warm weather! (Special thanks to Justin, Jim, and Curtis for their help today)

I recently coached a client on Pose running technique as she was beginning her training program last month for her first half marathon. In a little over an hour we went from heel striking, slow short runs and ankle pain to a forward lean, forefoot strike, better form and faster runs. This video shows some slow motion highlights from her session:

Never Forget

9/11. A day we must never forget. 2,998 souls lost (Because I refuse to count the 19 hijackers). We hope everyone reflected on what this day means and gives thanks for the freedoms we enjoy because of the sacrifices of so many. Thank you to our servicemen and women, our firefighters, law enforcement and other first responders.

Make History: National September 11 Memorial and Museum.

Today’s WOD. Circumstances and equipment not getting delivered on time prevented us from doing the Hero WOD we wanted and we didn’t want to revisit the movements we did the past few days.

For Time:

30 Push Press (95#/65#)

30 Box Jumps (24″/20″)

Run 400m

20 Push Press (95#/65#)

20 Box Jumps (24″/20″)

Run 400m

10 Push Press (95#/65#)

10 Box Jumps (24″/20″)

Run 400m

Results

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This picture felt appropriate:

Feats of strength!

Strength Day and Relay Races!

Press

5/4/3/2/1/1/1

(7 sets of descending reps of shoulder press; goal is to add weight each round to find 1 rep max (1RM); rest as needed)

Then:

8 Rounds of 50m sprints for time

Results

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Great effort incorporating a strength day into the week. Everyone found their one rep max of strict shoulder press today. Remember that number and use it to help determine your other max pressing movements. We will revisit strength training with the other barbell lifts in the future. Building strength will allow for greater work capacity which leads to faster WOD times and recovery, as well as better technique and control.

Dan’s very impressive 195# and Lorri and Lyndi both hitting 80# on their 1RM shoulder press were just some of the highlights today. The other highlights being how everyone cheered each other on, spotted and just kept it flowing lift after lift. Finishing with sprints was a fun way to get some conditioning in.

Oh and Happy Birthday Jim! Don’t think we won’t get your birthday WOD in.

"Eli's 26!"

Ouch. Just ouch. That pretty much sums this one up. Right about the part where you hit the med ball cleans.

For time:

Run 260m

26 Hang Power Cleans (95#/65#)

26 Burpees

Run 260m Backwards

26 Power Cleans (95#/65#)

26 Medicine Ball Cleans (20#/14#)

Run 260m

26 Squat Cleans (95#/65#)

26 Dumbbell Power Snatch (40#/25#)

Results

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Happy Belated Eli! We hope you liked your present. No one else seemed to.

Notes:

Watch this video from the CF main site on Fight Gone Bad IV fundraiser preparation around the country.

[mov] [wmv]

Watch it to the end and read the note. One in four. Sobering. My dad beat it.

For the late crowd you may want to bring a towel and a water bottle. It gets warm in here from the afternoon sun.

See yesterday’s post for Ocotober events and please post to comments on what you are interested in! One other event we forgot to mention was having a rowing class by Rob and Lucy. They graciously have offered their time to instruct proper rowing technique to all of our members. We all can benefit not only from their expertise but their trained eye as they are both former competitive rowers.