Month: November 2013

Squats and Max Effort Rows

Strength WOD:

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

Conditioning WOD:

Each Individual Row for time:

Max Effort 500m Row 
4 min. rest
Max Effort 250m Row 
3 min. rest 
Max Effort 100m Row 

Results

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Max Effort Race

All Out Kyle_BS

Whole bunch of 3 rep max back squat PR’s and cowbell today! We will test our 1RM very soon hint, hint.

Our emphasis has lately been on the high bar back squat position as this translates across to the receiving position of the Oly lifts (clean and snatch) vs. the low bar position and typically feels easier or more natural to learn and get to full depth. The low bar recruits the hamstrings and posterior chain more and usually allows for squatting more weight but can be more difficult and nuanced to learn.

Highbarbacksquat_aom

Know Your Lifts: The High Bar Back Squat artofmanliness.com

A good comparison of Low Bar Vs. High Bar Squatting: 70’sbig.com

Up and Over

Main Class:

As a Team of 2 Complete for time:

2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups

* Share DB’s and rower, alternate work with your partner

Advanced RX Class:

Strength WOD: 

1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat

Conditioning WOD:

For time:

1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups

Results

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DB Burpee Box Up and Over

Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun.  Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.

DB Thrusters

2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s.  Post to comments or on our group FB page if you want one.

MoBros:

Mockupmovember2013 - Vintage Green Mockupmovember2013 - Asphalt

MoSistas:

Mockupmovember2013women - Black and Pink

The World is Now Enough games.crossfit.com

Quad Killer

Skills WOD:

Every Minute On the Minute (EMOM) for 5 minutes complete:

Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.

* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.

Conditioning WOD:

15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees

Results

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Clean_Jeremy

Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!

Movember Duck Face

Tomorrow I will post the 2013 SRCF Movember T-shirt design.

She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com

Archived Footage of the 2013 CrossFit Invitational

SNORIDGE CROSSFIT