November 2013 – SNORIDGE CROSSFIT

Follow the Leader

As a team of 3 (or 2) each individual complete the following for time:

1000m Row
40 Ball Slams (40#/30#)
30 Burpees
20 Hang Power Cleans (135#/95#)
10 Over the Box Jumps (24″/20″)
400m Run

* Follow the Leader. You must stay in order of exercises; do not begin the next exercise until the teammate in front of you has moved on to the next movement. You may run immediately if your partner has already begun their run.
** Jump up and over box, you may land on box and jump off.

Checkout WOD:

50-30-10 Reps of each for time of:
Double-Unders
AbMat Sit-ups

Results

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Good day today to work off the Thanksgiving indulgence and then go home to overeat the leftovers. Tomorrow is our annual “MoBros” WOD and our close-out of Movember. Wear any one of our Movember t-shirts and be prepared to run waves for the 0930 class as needed. MoSistas feel free to wear your own stache, so long as it’s temporary.

If you would like to support our MoBros help raise funds for prostate and testicular cancer then please donate a couple bucks here: SnoRidge MoBros

I’m beginning to think Frank is addicted to getting on the website.

Gagnam Style WOD entertainment:

Happy Birthday Debra!

Strength WOD:

1-1-1-1-1
3 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Squat

Conditioning WOD:

“Happy Birthday Debra!”

For time:

400m Run
15 Snatch (115#/75#)
3 Rope Climbs (15′)
400m Run
12 Snatch
2 Rope Climbs
400m Run
9 Snatch
1 Rope Climb

Results

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Happy birthday and 500th WOD to Deb:

Post WOD 6pm class shot:

Happy Thanksgiving to all of you squatches! We hope all of you are able to spend a safe holiday with family, friends and loved ones. Michelle, Ashley, and I are thankful for so much that makes our gym family so great. We are thankful for the community inside our walls with all of you. We are thankful for the support you all have shown to us and each other day in and day out. Thank you for making SRCF a place where you always look forward to walking through the door each day to see friends, get fitter, and push hard and challenge yourselves. A special thank you to our coaches, who without each of you we would simply not be where we are today.

It’s hard to believe that it’s been almost 5 years for us as an affiliate. From our garage to leasing our first space to owning our own building; it’s been a great ride. I’m thankful to Michelle for being one hell of a partner in this CrossFit gym owner thing, and for her passion for coaching and CrossFit. Most of all I am thankful for simply being able to call her my wife.

Nutrition:

“What the Hell Am I Eating, Yams Or Sweet Potatoes Here’s How To Tell“

All of our squats should look like below:

Air Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Schedule:

Thursday 11/28: We are CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only!
All other days/classes will follow our normal schedule

Frank snatches (below is what the “finish” should look like):

Back Up

Strength WOD:

5-5-5-3-3-3
Back Squat

Conditioning WOD:

21-15-9 Reps of each for time:

Back Squat (135#/95#) Rx or (185#/135#) Adv. Rx
Burpees

Results

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Leg Day today. Repeating this from a few weeks ago saw many improve their overal total lifted and a few PR’s under the bar.

How to Squat:

* That person who says you shouldn’t squat below parallel? Moron.

A formula for scaling: Zatsiorsky, Scaling, and Power by Jon Gilson

“Amputee gymnast is back on mat, cancer-free” with Kate Foster, The Today Show.

Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

2011 CrossFit Games Regional Workout 1

Skills WOD:

10 Minutes to practice:

Handstand Push-ups or progressions

* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.

Conditioning WOD:

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Travel WOD’s:

“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]

Relief WOD

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Snatch

* Power or Squat. Share barbell, alternate work with your partner to find a 1 rep max.

Part 2:

“Philippine Relief WOD” by King CrossFit

In teams of 2 complete AMRAP for 10 minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

* Alternate work with your partner as needed

Advanced RX Class:

Strength WOD:

1RM Snatch

Conditioning WOD:

Solo Version of “Philippine Relief WOD” by King CrossFit

As Many Rounds As Possible in 10 Minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

Results

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Good turnout for the Saturday classes for the Philippine Relief WOD sponsored by King CF. That was a tough, short AMRAP. If you wish to donate please go here for details: Philippine Relief WOD

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

Video: The two below show great technique and speed in the Snatch

Ben Smith’s 300 pound snatch

Project Mayhem Wednesday Workout – Snatch EMOM

Hand Ball

Skills WOD:

10 Minutes to practice:

Ring Dips

Conditioning WOD:

6 Rounds for time of:
10 Deadlifts (225#/155#)
10 Hand Release Push-ups
10 Ball Slams (40#/30#)

Results

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Tomorrow (Saturday) we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.

Pulling with a round back vs. Pulling with a neutral spine. Don’t round.

Please read. We ALL need to work on any number of these. “Progress” by Jon Gilson, againfaster.com

Notes: Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals through Sunday:

Show your Seahawk and SnoRidge Pride on one shirt! Pre-orders only for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve) or post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Happy Birthday Jules!

Strength WOD:

12 Minutes to find:
2RM Squat Clean

* Touch and Go

Conditioning WOD:

5 Rounds for time:

200m Run
3 Muscle-ups
15 Thrusters (75#/55#)

Results

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Happy belated Birthday Julianna:

Congrats Josh on your 1st and 2nd Muscle-up:

Hump Day

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

2 Rounds for time:

500m Row
400m Run
50 Double-Unders

Results

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“Sean-Bombed” Again:

This Saturday we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals:

Show your Seahawk and SnoRidge Pride on one shirt! Since the Seahawks are on the road to the SuperBowl and my Skins are in the Toilet Bowl I figured it was a great time to make a 12th Man inspired SRCF T-shirt. I’m pretty happy with how this turned out (after many mock-ups and ideas with our designer); simple and “jersey-like”.

We will likely only do pre-orders for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve). If you aren’t the social media type then post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]

"Jeremy"

Strength WOD:

2-2-2-2-2
Snatch Balance

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

"Tabata This!"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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