Movable Type – Page 3 – SNORIDGE CROSSFIT

"Running Jackie"

Strength WOD:

3RM
Thruster

Conditioning WOD:

For Time:

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

Checkout WOD:

For Time:

3 x 15 Hollow Rocks

Results

View this photo
View this photo
View this photo

On Thursday for 9/11 we will be programming a long Hero WOD. If you are a rope climber then please remember to bring your tall socks or shin sleeve. No sock/sleeve = no climb! I do not want to throw out a climbing rope on the chance of someone leaving DNA on it.

For anyone who needs to scale this WOD will be half the reps and half the distance (along with weight or movement sub as usual). Don’t worry half is still quite a challenge.

Remember the gym rules for Hero WOD’s, they are tributes and this Thursday in particular the workout is to honor the victims of 9/11 including the Hero the WOD is named for. You will find out on Thursday what it is.

CrossFit, Firefighting, Baseball: The Wild Ride of Team USA Starter Tamara Holmes by Dan Friedell, ESPN.

Must see: Mat Fraser snatches 315 lb. – [video]

"Linda"

Main Class:

As a Team of 2 Complete AMRAP for 20 Minutes of:

7 Chest-to-bar Pull-ups
7 Lateral Over the Bar Burpees
7 Ground To Overheads (115#/75#)

* One barbell per team. One athlete works at a time, alternate each exercise.

Advanced RX Class:

Skills WOD:

5 x 3
Muscle-ups

15 Muscle-ups for time

Muscle-up progression & practice

Conditioning WOD:

“Linda“

10-9-8-7-6-5-4-3-2-1 reps of each for time:

Deadlift (1.5 x bodyweight)
Bench Press (1 x bodyweight)
Clean (0.75 x bodyweight)

* Power Clean for this version

Results

View this photo

Congrats to Genevieve (center in the SRCF tank top…) for getting her first kipping pull-up today after the WOD! It was SOLID!

Sunday the Elysian Games throwdown at the Seattle Center Fisher Pavilion will have a Firebreather, Open and Teens CrossFit competition. This is basically the Gorilla Games event for this year. Good luck to Jules who will be competing against the 16-18 year olds!

The team WOD’s at the Games still have a ways to go at being exciting and finding the best CrossFit teams (think Grid workouts), but still a good recap video: Best of the Teams: The 2014 Reebok CrossFit Games

“Is CrossFit Dangerous?” by Brendan Greeley, Bloomberg Businessweek

How Julie Foucher Became Julie Foucher www.beyondthewhiteboard.com

Inverted

Skills WOD:

5 x 3 Max Effort
Handstand Push-ups (Strict or Deficit)

Handstand Push-up progression & practice (Holds, negatives, box pike, etc.)

Conditioning WOD:

3 Rounds for time:

300m Row
10 Handstand Push-ups
4 Rope Climb 15 ft.
400m Run

Results

View this photo

Since Spencer used an AbMat it’s still scaled:

12's!

Strength WOD:

8-8-8
Back Squat

Conditioning WOD:

4 Rounds for time of:

12 Push-up (hand release)
12 Back Squats (135#/95#)
400m Run
1 Minute Rest

* Include first 3 rest intervals in total time

Results

View this photo
View this photo

Surprising turnout for the PM classes. Made this one with a “12” rep scheme in honor of the Hawks sending Green Bay packing. I planned it to be a 12 Minute AMRAP but changed it by adding the rest periods and 4 rounds to make it into some higher intensity interval training. Legs will catch a break tomorrow from squatting, bring your tall socks.

Top 10 of Team Series Week 1

"Air Force Isabel"

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning:

“Air Force Isabel”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

30 Power Snatch (135#/95#)

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees. You are allowed to rest the entire minute once you have completed burpees.

Checkout (Optional):

Max Effort 200m Run

Results

View this photo
View this photo

Similar in format to the “Air Force WOD” this combines the format of that workout with the benchmark CrossFit classic “Isabel” (30 snatches for time). Moving quickly through the burpees is motivation to have more time to get more snatches done and avoid that next minute.

Team Series Update: September 3, 2014 – [video]

Grab and Go

Strength WOD:

5-5-5-5-5
Press

Conditioning:

5 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)

Results

View this photo
View this photo

Week 1 With Rogue Fitness Black

2014 CrossFit Team Series: Week 1 Wrap www.therxreview.com

Meet CrossFit’s Fittest Man On Earth www.cnn.com

Weekend Recap

Fri. 8/29

Strength WOD:

1-1-1-1-1
Power Clean

Conditioning:

As Many Rounds As Possible In 7 Minutes of:

5 Ring Dips
20 Walking Lunges

Results

View this photo

Sat. 8/30

Main Class:

Partner “DT“

Teams of 2 complete 10 Rounds for time of:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

* One barbell per team. Rest while your partner does the next round. Each partner does a total of 5 rounds.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Clean & Jerk

Conditioning:

Open WOD 11.3

As Many Rounds As Possible In 5 Minutes of:

Squat Clean (165#/110#)
Jerk (165#/110#)

* Ground to overhead passing through a full squat. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.

Results

View this photo

Mon. 9/1

Pt. 1:

In front of a clock set for 12 minutes:

1 minute of max reps Front Squats (135#/95#)
1 minute of max rep AbMat Sit-ups
2 minutes of max reps Front Squats
2 minutes of max rep AbMat Sit-ups
3 minutes of max rep Front Squats
3 minutes of max rep AbMat Sit-ups

* If done as a team of 2 alternate with one barbell and one AbMat. Partner 1 can start on the bar and Partner 2 can start with sit-ups and alternate. Try to outwork your partner. Score individually. ** No rest between sets, write down your score quickly and transition.

Pt. 2:

As a Team of 2 Complete For Time:

100 Kettlebell Swings (53#/35#)
Max Chin Over Bar Hold

* One partner completes AMRAP KB swings while other partner completes a chin over bar hold. Switch when partner releases the bar hold. Do not swing until partner is in hold position. Continue until team reaches 100 swings.

** Scale Chin Over Bar Hold to Bar Hang

Results

View this photo

"Daniel"

For Time:

“Daniel”

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

Results

View this photo
View this photo

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” RIP. ~ crossfit.com

Week 1 of the CrossFit Team Series has begun!

Lots of fun watching teams knock out the Team Series WOD’s, especially given the Holiday weekend putting a crimp in everyone’s plans to space these workouts apart. Remember to submit your scores by Monday at 5pm PST! Team Captain has the responsibility to post for your team validation.

SRCF Week 1 Results to date:

View this photo
View this photo

Schedule:

This Monday 9/1 Labor Day we will have one class time at 9AM. All other Monday classes are cancelled.

Normal schedule for Friday 8/29 and Saturday 8/30.

Squat and Slam

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:

12 Ball Slams (30#/20#)
12 Burpee Box Jumps (24″/20″)
12 AbMat Sit-ups

Results

View this photo
View this photo

Schedule:

This Monday 9/1 Labor Day we will have one class time at 9AM. All other Monday classes are cancelled.

Normal schedule for Friday 8/29 and Saturday 8/30.

Sub-3 Minutes with CrossFit Marysville

Team Series Update: August 26, 2014

Push/Pull Practice

Skills WOD:

5 x 3 Max Effort
Bar Muscle-ups or Strict Pull-ups

15 Minutes to accumulate as many Bar Muscle-ups as possible (Goal of 20)

Conditioning WOD:

For time:

1000m Run
30 Handstand Push-ups
1000m Row

Results

View this photo
View this photo

Mobi Class and then Mobi Face-off!

Third CrossFit Team Series Event released – [video]

Second CrossFit Team Series Event announced – [video]

First CrossFit Team Series Event Announced – [video]

Team Series Rulebook

FAQ (that I have seen or been asked so far) and answers from the Rulebook:

Q: Can we start as RX and move to scaled?

A: For any given Team Series Competition, a team and all team members must complete all of the workouts in the same division (Prescribed, Scaled or Masters). If a team elects to compete in a different division in the second or third competition, they will be removed from the overall series Leaderboard.

Q: What happens if somewhat can’t do the WOD or is unavailable?

A: Teams will NOT be allowed alternates; there will be only four (4) members on a team. Should an athlete get injured or drop out of a competition for any reason, the team will not be eligible to submit scores for those workouts.
A: If a team skips a workout, has a workout invalidated or cannot complete a stated minimum score, they will be ranked below any team that has completed more workouts than that team. The team will remain eligible to compete in any subsequent team competitions and will maintain a ranking on the overall Team Series leaderboard.

Q: Can I scale up or down? i.e. Can I do something more than what is prescribed (Double-unders) or can I use bands for pull-ups if I am in the scaled division?

A: Each athlete is responsible for performing the workout as prescribed. This includes performing all required movements to the described standard, counting and completing all required reps, using the required equipment and loads, meeting the required time and meeting all submission requirements.

Q: Can our team do the WOD in a garage or some other location?

A: Validation is required to make any CrossFit Team Series workout result official. Teams must have their scores validated either by a judge at a CrossFit affiliate or by uploading a video of the workouts to the CrossFit Team Series website.
If no CrossFit affiliate is available, the only alternative is to submit video of the workouts. Any team in the top 25 on the Leaderboard will be required to submit video. Each sponsored team is required to submit videos for each workout.