Month: November 2013

Team Max C&J and Death by Kettlebell

Main Class:

Part 1: 

As a Team of 2 you have 12 Minutes to each establish:  
1RM Clean and Jerk

* Share barbell, alternate work with your partner to find a 1 rep max

Part 2:

In teams of 2 complete for time:

250 Kettlebell Swings (53#/35#)

Begin Every Minute on the Minute (EMOM) with 1 team member completing 10 air squats then complete as many KB swings as possible (while other partner rests).

* Alternate back and forth each minute until the team has reached 250 swings. 

Advanced RX Class:

Strength WOD: 

1RM Clean and Jerk

Conditioning WOD:

6 Rounds for time of:

11 Burpees 
3 Thrusters (115#/75#)
11 Kettlebell Swings (53#/35#)
3 Thrusters (115#/75#)

Results

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PR Lift:

CandJ_PR145_Jules

CandJ_PR145_Jules2  CandJ_PR145_Jules3

Today we had a large group of Turkeys trot in a 5k and 1k race. Great turnout and whether you were running with the kids, winning a trophy, PR’ing, or completing your first race it was a great community event. Thanks Moe for getting the SnoRidge peeps their race packets and together for the pics.

Turkeys

Little Turkeys

CrossFit Goes Global

Reebok and CrossFit, United by Fitness

Day of the Dead

Strength WOD:

2-2-2-2-2
Deadlift

Conditioning WOD:

21-15-9 Reps of each for time:

Deadlift (225#/155#) 
Box Jump (30″/24″)

* Games Standard; open hips on top. Step downs recommended.

Results

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Strong Mama

Good luck to all of you running the Turkey Trot 5k tomorrow or the 1k with the kiddos. Really hoping the weather is not in the “biblical rains” category. Take a group pic and run like the wind!

Hmmm is Rob teaching the deadlift or inappropriately goosing Lindsay?

DL Coaching or Goose

WOD. Rest. Checkout.

Conditioning WOD:

For time:

500m Row
50 Wall Balls (20#/14#)
50 Hand Release Push-ups 
500m Row
25 Wall Balls (20#/14#)
25 Hand Release Push-ups

Checkout:

Back-to-back AMRAP’s (As Many Reps or Rounds As Possible):

Max Reps in 2 Minutes of:
Knees-to-Elbows 

* Then complete

Max Reps in 2 Minutes of:
AbMat Sit-ups

Results

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AbMat AMRAP

Seems some confusion was happening for a couple classes today. The WOD was the chipper of rowing, wall balls and push-ups. Then after everyone finishes, recover and do the checkout of “Beachbody abs” of 2 back to back 2 minute AMRAP’s. For those who did everything straight through as one continuous workout with no recovery, think of it as character building plus some extra “fitness” sprinkled in. (Note: I’ll be more clear in my programming directions to avoid some epic combo WOD in the future)

The following preview is of a movie I personally cannot wait to see. How is it related to CrossFit? It’s the true story of Marcus Luttrell, the lone survivor of Operation Redwing. It’s the story of the deaths of some of our bravest and finest warriors serving in Afghanistan and those who went to rescue them; three of whom happen to have CrossFit Hero WOD’s named in their honor (Murph, J.T., Michael). This comes out in January. I’m open to anyone interested from the gym in seeing this as a group.

Video: Lone Survivor Trailer

Find Your Max

Strength WOD:

1RM
Front Squat

Conditioning WOD:

AMRAP in 8 Minutes of:
8 Power Clean (155#/105#)
6 Push Press (155#/105#)
4 Front Squat (155#/105#) 

* Must clean bar from ground; no racks

Results

View this photo
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Josh coaching Frank to a serious warm-up PR:

Coaching the Warm-up

Almost needed a new red marker today! 33 PR’s on the board with many others very close. Front squat form, technique and loads are all improved. Awesome test day!

Emma on her way to a PR day:

Emma_FS

For everyone working on double-unders. This is what we mean when we say “wrist in front of hips, elbows at the sides, push the rope around with your wrists”.

“Hand Position for the Double-Under” with Dan Bailey – video [ipod] [mov] [HD mov]

Snatch and Grab

Strength and Conditioning WOD:

7 Rounds for Time and Load of:

35 Double-Unders
1 Snatch

* Squat Snatch; make one snatch attempt per round. Do not count missed reps.

Results

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1st Pull

On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift. 

A Description of the First Pull in the Snatch pendlay.com

Rich Froning and Sam Briggs visit ESPN – [video]

  Snatch_Kelby

"Bradley"

“Bradley“

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Results

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View this photo

Bradley Hero WOD 

Quote of the day: “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. ~ crossfit.com

Today is set aside to honor and thank those who served our country and defended our freedoms. We have many in our gym that have served in all of the branches of our military. It was extremely cool to see all of the various pictures posted to Facebook of many of our vets from SRCF during their time in the military. Thank you to each and every one of you for your service.

Our small way of honoring the fallen is continuing our tradition of a Hero WOD on this day. RIP Senior Airman Bradley Smith.

2009 Games Final Chipper

Main Class:

As a Team of 2 Complete AMRAP in 25 Minutes of:

400m Run (as a team)
50 Dumbbell Push Press (35#/20#) 
50 Pull-ups 
50 Dumbbell Front Squat (35#/20#) 
50 Push-ups 
50 Dumbbell Walking Lunge (35#/20#) 
50 Air Squats 

* Alternate each exercise with your partner except for run which must be done together as a team and both partners must be back before starting the reps. Only one member working at a time. Post total rounds.

Advanced RX Class:

“2009 CF Games Final Chipper WOD”

For time:

15 Squat Cleans (155#/105#)
30 Toes-to-bar 
30 Box Jumps (24″/20″) 
15 Muscle-ups 
30 Dumbbell Push Press (40#/25#) 
30 Double-Unders
15 Thrusters (135#/95#)
30 Pull-ups 
30 Burpees
300ft. Overhead Walking Lunge w/Plate (45#25#)

Results

View this photo

DB Front Squat and Push-ups

Quote of the day: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.” ~ Pat Sherwood CFHQ Trainer

Good read from Speal below. What I love most about the community in our gym is that we have all types who train for being fitter in life, train for other sports, or train CrossFit as a sport. And somehow it all just WORKS!

Training CrossFit vs. CrossFit As A Sport by Chris Spealler

The Advanced RX class chipper today brought back memories of watching the final go down in Aromas at the 2009 CF Games.

My recap from that first trip: “Our CrossFit Games Experience“

BREAKING NEWS: CrossFit Threatens America Special Report: Fitness Lonnie

Gym-Nasty!

Strength WOD:

3-3-3-3
Press

Conditioning WOD:

3 Rounds for time of:

12 Muscle-ups
75 Air Squats

* Sub 12 C2B Pull-ups and 12 Ring Dips each rd.

Results

View this photo
View this photo

Twinsies! Mark and Spencer take “bro-sessions” a little too serious:

Twinsies_1 Twinsies_2
MU_Jules MU_Rob

36 muscle-ups and a couple hundred air squats is nastier than it may look on the whiteboard. 

For those growing their Mo’s, sign up and join our Movember team and help raise funds for prostate and testicular cancer. So far their are 7 MoBros signed up to the team and $200 raised. If you would like to donate a couple bucks or sign up then go here: SnoRidge MoBros

Shirt order is now closed. There will be no extras ordered.

Overhead-Press-aom

Know Your Lifts: Overhead Press artofmanliness.com

SNORIDGE CROSSFIT