June 2014 – Page 2 – SNORIDGE CROSSFIT

Hang Around

Strength WOD:

1-1-1-1-1
Hang Squat Clean

Conditioning:

21, 15, 9 Reps of each for time of:

Hang Squat Clean (115#/75#)
Handstand Push-ups

Results

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Plenty of PR’s across the board today!

The clean and the snatch are the two most technical weightlifting movements. When they are new there seem to be so many areas to focus on and fix that you can quickly become overwhelmed and even lost as to what to address first. As you improve your setup, jumping, and landing positions and the confidence grows it’s important to understand the footwork, timing and execution of each phase of the lifts to continue to make progress. Here are two articles below with great tips on improving your clean.

Catching Cleans by Matt Foreman catalystathletics.com

Improving the Clean through a Better Turnover by Greg Everett catalystathletics.com

The Story in North Central – [video]

Happy Birthday Mums!

“Cindy XXX“

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Results

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We even provide the Birthday Clowns:

Michelle M. wanted a birthday WOD that was a long conditioning bodyweight workout. She listed pull-ups and squats as things she liked and push-ups as her nemesis. Perfect fit to try out the new super-sized version of “Cindy”. Happy Push-up Day!

Natalie Mclain’s 19:21 unbroken Cindy XXX

Here’s a new benchmark conditioning WOD we will do. Note the physical change and progress Guerrero has made in 6 months. This WOD is very similar to Fight Gone Bad and looks gross. On second thought never mind. Nothing to see here. Move along.

The Ghost Workout with Robert “The Ghost” Guerrero – video [ipod] [mov] [HD mov]

Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.

CF Games:

Public Release of Reserved Gold Passes Wednesday

Get Back Up

Main Class:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:
Max Effort Plank Hold

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Snatches (Choose Load)

Conditioning WOD:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)

* Rest 3-4 minutes between intervals

Results

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Fun WOD yesterday; which was a different way of tackling strength and metabolic conditioning at the same time. I first did this WOD back in 2010 when I dropped into District CrossFit in Washington D.C. At the time they had a small space and a couple racks and I found this was a creative way to gettting a large class through while fostering teamwork to load/unload bars with minimal rest. This format will return with a different lift combined with a bodyweight or conditioning movement.

The Games Go Big in the Soccer Stadium

Age Is Just a Number

Events: 31Heroes Team WOD

Our annual participation in the 31Heroes Memorial Team WOD will be on Saturday, August 9th at 9:30am.

More Details to come but go register here. This is a fun and challenging team workout in honor of our fallen heroes.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

Walking Dead

Strength WOD:

3-3-3-3
Clean Pull

Conditioning:

4 Rounds for time:

7 Muscle-Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

* Sub 2 C2B pull-ups for 1 MU

Results

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Want a muscle-up? Get there through strict ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even one of these components and you will likely not get a true muscle-up. Work on these skills regularly and this will be one of those movements you love.

Spencer hits a PR using the Force:

The Story in South East – CrossFit Journal video [ipod] [mov] [HD mov]

Grip Test

3 Rounds for time of:

500m Row
30 Ball Slam (40#/30#)
30 Push-ups

Checkout:

For time:

200m Farmer’s Carry (Kettlebell/Dumbbell)

Results

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Grip Killer:

Strict Focus

Skills WOD:

3-3-3
Weighted Strict Pull-up

3-3-3-3-3
Strict Pull-up

Conditioning:

4 Rounds for time of:

5 Squat Snatch (135#/95#)
200m Run
10 Handstand Push-ups
200m Run

* Strict HSPU

Results

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They’ve done studies you know. 60% of the time, closing your eyes works every time.

Want to get better at pull-ups or that handstand push-up? Work on your strict pulling and pushing strength. Regularly.

Congrats goes out to Kelby for passing the Advanced RX test tonight! Despite not studying for the written exam he still received a pass by Coach Sean…

The Story in Central East – [video]

"Annie"

Strength WOD:

1-1-1-1-1-1-1
Front Squat

Conditioning WOD:

“Annie”

50/40/30/20/10 reps each of:
Double Unders
AbMat Sit-ups

Optional Checkout:

Max Effort 250m Row or Max Effort 100m Run

Results

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Lots of FS PR’s today:

Squats, a benchmark and some sprint training make for a good day.

I still remember logging my WOD results to CrossFit.com back in 2007 and waiting everyday as impatient as ever for the next day’s WOD to be posted. Good perspective on how everyone still has their “Good Old Days”.

The New Good Old Days of CrossFit By Darrell “Bingo” White

Why Erin Simmons Wants You to Know She Doesn’t Do CrossFit

Happy Birthday Lynn!

Strength WOD:

2-2-2-2-2
Push Press

Birthday WOD:

For time:

50 Box Jumps (24″/20″)
50 Wall Balls (20#/14#)
50 Burpees
3 Rope Climbs (15 ft.)

Results

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Lynn wanted a birthday WOD so today’s conditioning workout was a mix of things she liked and a bunch of wall balls. No she didn’t turn 50…

The Dip with Coach Burgener – video [ipod] [mov] [HD mov]

“A restaurant doesn’t have to hold thirty tables to be excellent, and a book doesn’t have to be 2,000 pages to be great. What matters is the quality of the experience. Always the quality. Focus on that, whether you’re the member or the trainer, and things will turn out okay.”

~ from Nothing Wrong With a Shoebox by Words with Lisbeth