Bear Claw

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load. 
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

In 5 Minutes complete:
750m Row
Max Effort Double Unders in remaining time

* Score total DU

Results

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Bear_Aaron W Bear_Matt G

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. 

Bear_Michelle N and Deb

Coaching Tip: Receiving the barbell behind the neck 

  1. Complete the push press/jerk overhead and stand tall
  2. Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
  3. As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
  4. Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Bear_Seth and Bill

Notes:

This guide is spot on and what we apsire to be here at SRCF for each of you:

How To Find the Perfect CrossFit Box For You by CrossFit Rockwall

Chris Spealler won “Amanda” in 3:29 at the 2010 CrossFit Games. Speal completes Amanda 10 seconds faster (9-7-5 of Muscle Ups and Snatches @ 135#).

Shoot It

Strength WOD:

EMOM (Every Minute On the Minute) for 15 minutes complete:
1 Snatch (Squat)

* 60 seconds to complete the lift. Post highest and lowest load.

Conditioning WOD:

Perform 8 intervals of 20 seconds of max effort work with 10 seconds of rest of:

Tabata Shoot Throughs

* Lowest reps in any interval is your score

Results

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1st Pull_Ben Landing Position_Sean

The Shoot Through is a an exercise that can be considered cruel and unusual punishment (when done correctly and in volume). Think of it as a burpee push-up on parallettes. When you ‘shoot it’, be fast!

Reminder: If you haven’t picked up your pre-ordered Movember shirt please remind us when you come in. ($20 per shirt – Cash, Check or we can bill via MindBody)

On Friday the programmed workout will be last year’s MoBro’s WOD. This annual event of luxury for SRCF is inclusive of all MoBros, MoSistas and the rest of you NoMo’s (any dude without a stache). Hit the WOD, donate if you want to support the fight against prostate cancer and share in the butt slaps and mustache rides.

Fist bumps to Amy N. for getting these amazeballs MoSista glasses. Ladies pick up a pair at the box on Friday:

MoSistas

Olympic Weightlifting Renaissance” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Snatch demo: Note how the bar travels up and back and does not bounce away from the body. His body moves around the bar. 

Kendrick Farris – Snatch in Slow Motion

Bodyweight "Fight Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpees
* Rest 1 minute between rounds

Results

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AbMats Gone Bad

Tough WOD today. And here you thought because it was Tuesday we were going to program strength and a checkout? Shame…

Congrats to Christa for logging her 100th and Clint for completing his 250th WOD tonight! 

Notes:

Pittsburgh Steeler and CrossFitter Will Johnson” CrossFit Journal video [wmv] [mov] [HD mov]

Have a Windows Phone? Grab this free timer app for travel WOD’s.

WOD Timer by WOD
Republic app for Windows in the Windows Store

Hangover

5 Rounds for time: 
400m Run
15 Hang Squat Cleans (95#/65#)  

Results

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Shrug and Pull Under:

Hang Clean_Michelle Hang Cleans

Movember shirts are in and look great! If you ordered one then pick it up in the box tomorrow or this week and tell us if you want to bill it to MindBody or bring cash/check ($20). Please pay to pick up your shirt.

MoBros

MoBros WOD is this Friday the 30th (all classes). Wear your shirt and your Mo if you have one! 

Nutrition:

Pre and Post Workout Nutrition Strategies: CrossFit Charlottesville

Grace Meets Griff and "Abbate"

Saturday’s WOD:

Main Class:

For time: 
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks 
800m Run
10 Clean & Jerks
400m Run Backwards
 
* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Advanced RX Class:

“Abbate”

For time: 
1 Mile Run
21 Clean & Jerks (155#/105#)
800m Run
21 Clean & Jerks
1 Mile Run

Results

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Clean and Jerks

Both workouts today honored two fallen heroes. RIP.

Griff“: In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Abbate“: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Griff Meets Grace

Notes:

A Metabolic Analysis of CrossFit’s Elite: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]

Happy Almost Turkey Day!

As Many Rounds As Possible in 20 Minutes of:
15 Box Jumps (24″/20″)
15 Burpees
15 Double Unders
1 Rope Climb (15′)

Results

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I don’t know what this place is, but it must be seriously awesome (plus it’s down the street from CrossFit Kona):

Bacon

Happy Thanksgiving! We are very thankful for all of you who choose to be a part of the SnoRidge community. Each of you help to make it the awesome gym, family, and place that it is. See you all soon after our vacation, if we decide to come back from Hawaii… 

Thanksgiving reminder: We are CLOSED on turkey day and there is one class only on Friday at 10am. Saturday is the normal schedule.

Most, Most, Most: Safety vs. Intensity” with Tony Budding and Pat Sherwood, CrossFit Journal video [wmv] [mov] [HD mov]

Rob rocking his Mo:

MoRob

Max Overhead

Strength WOD:

3/2/2/1/1/1
Overhead Squat

Conditioning WOD:

21-15-9 reps of the each of the following for time:
Overhead Squat (95#/65#)
Toes-to-bar 

Results (PM classes only-whoopsie!)

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Mural at CrossFit Big Island (we spotted the gym from the road while sightseeing today and went in to check it out):

CrossFit Big Island Mural

Newest destroyer due at Pearl docks bears hero’s name Honolulu Star Advertiser:

William Cole, The Honolulu Star-Advertiser
November 20, 2012 | 03:00 AM EST

“Nov. 20–The destroyer named for a Pearl Harbor SEAL who gave his life for fellow commandos in Afghanistan will pull into its new home port in Hawaii on Wednesday morning.

The ship honors Lt. Michael P. Murphy, who was posthumously awarded the Medal of Honor for his actions during Operation Red Wings in Afghanistan on June 28, 2005.

Murphy was the first person to be awarded the medal for actions in Afghanistan, and the first member of the Navy to receive the award since the Vietnam War. The ship was commissioned last month in Manhattan, N.Y.

After leaving New York, the ship made stops in Norfolk, Va., Barbados, Mexico and San Diego.

Rear Adm. Frank Ponds, commander of Navy Region Hawaii and Naval Surface Group Middle Pacific, will welcome commanding officer Cmdr. Thomas Shultz and his crew of 279 officers and enlisted personnel, as well as their families, to their new home.

“It is a special privilege to bring the Navy’s newest surface ship to our waterfront,” Ponds said. “USS Michael Murphy is joining a great team here with the finest shore support imaginable. They are coming to a welcoming and supportive community here in Hawaii where they will be greeted with the spirit of aloha and made part of our ohana.”

Murphy, 29, from Patchogue, N.Y., was one of 19 U.S. military personnel killed in the Hindu Kush mountains of eastern Afghanistan — three in a firefight with the enemy and 16 on a helicopter shot down as it flew in to aid Murphy’s unit.

Five of the SEALs killed, including Murphy, were with SEAL Delivery Vehicle Team 1, based at Pearl City Peninsula.

It began when a fierce gunbattle erupted between a four-man SEAL team led by Murphy and dozens of enemy fighters high in the remote mountains of Kunar province.

Intent on making contact with headquarters, Murphy, wounded and disregarding his own safety, moved into the open to get a better position to transmit a call for help for his men, the Navy said.

At one point he was shot in the back, causing him to drop the transmitter, but Murphy retrieved it, completed the call and continued firing on the enemy.

When it was over, 11 SEALs had been killed — the greatest loss for Naval Special Warfare since World War II — along with eight Army “Night Stalkers” assigned to the 160th Special Operations Aviation Regiment.

At the ship’s commissioning Oct. 6, Adm. Jonathan Greenert, chief of naval operations, said, “USS Michael Murphy, the most flexible, lethal and multimission-capable ship of its kind, represents the backbone of our surface combatant fleet. It is one of the best destroyers in the world. This ship will operate forward around the globe, assuring allies, projecting power and defending our nation. And, like its namesake, Lt. Michael Murphy, this ship will serve to protect, influence and win in an era of uncertainty.”

The 9,200-ton Michael Murphy is 509 feet long, has a waterline beam of 59 feet and a navigational draft of 31 feet.

The guided missile destroyer will deploy periodically from Hawaii under the Middle Pacific Surface Combatant deployment concept in which Pearl Harbor-based ships are ready to deploy forward in support of operations primarily in the Western Pacific under the U.S. 7th Fleet, the Navy said.

“This new member of our team demonstrates a commitment to rebalance to the Pacific, where we are always ready to operate forward,” Ponds said.”

___ (c)2012 The Honolulu Star-Advertiser Visit The Honolulu Star-Advertiser at www.staradvertiser.com 

Triple Trouble

For time:

50 – 35 -20 Reps of each for time of:
Wall Balls (20#/14#)
Pull-ups
Double Unders

Results

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Aloha from Kona:

Konastand

We are enjoying our vacation and want to thank our completely awesome coaches who are running the ship while we are gone and ensuring the daily beatings continue. I promise while I am trying to fit in a few WOD’s and eat healthy while we are here having fun in the sun; that Michelle and Ash are teaming up to make sure I veer completely off the paleo trail several times a day and crash the wagon right into the Pacific Ocean. I also want to point out that Rob’s personalized nutrition coaching came in handy tonight when for dessert Michelle and I shared a big coconut brownie topped in chocolate fudge sauce, vanilla ice cream, and fruit that had me thinking “cheat meal” until I remembered that the coconut and fruit cancelled it all out. Thanks Rob, you saved my cheat meal for another day…



Homework: (Thanks Bill for sharing this article) 2 Numbers That Will Make You a Better Rower: by breakingmuscle.com

Thanksgiving Week Schedule

Classes will follow the normal schedule unless specified below:

  • Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule 
  • Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day. 
  • Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.