July 2014 – SNORIDGE CROSSFIT

"Muscle-up Biathlon"

Skills WOD:

10 Minutes to practice:
Muscle-ups and Muscle-up progression/skills

Conditioning:

For time:

400m Run
18 Muscle-Ups
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups

* Unlike the 2014 CF Games event, there is no penalty for breaking sets. Scale to 1 C2B Pull-up + 1 Ring Dip for each Muscle-up.

Results

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CF Games Winners: Our Champions

Stat of the day:

The last four times Annie Thorisdottir has competed at the CrossFit Games, she’s finished second (2010), first (2011), first (2012) and second (2014).

This year, despite a 26th-place finish in Triple 3, she finished outside the top 12 only once in the remaining 10 events.

"Grace" or "Double-Grace"

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

“Grace”:

For Time:
30 Clean and Jerks (135#/95#)

“Double-Grace”:

For Time:
60 Clean and Jerks (135#/95#)

Results

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Over the next week we will spread out and program several of the Games workouts or slight variations on them to make them compatible for the gym. Today we started with a classic benchmark in “Grace” and also programmed “Double-Grace” for those who had previously completed “Grace” as RX’d in 5 minutes or less. Stay tuned for tomorrow for a certain biathlon.

WOD Demo: The Final Event including “Double-Grace”:

Individual: Final

Weapons-Grade: Grace with Dan Bailey – [video]

Twinsies:

The CF Games 2014 are now closed:

“Fourging” Elite Fitness

CrossFit Games Update: July 27, 2014

Winners:

Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth

Rich Froning, 2014 Fittest Man on Earth

August OnRamp:

We are starting our next OnRamp on Tuesday 8/5 at 7pm. If you are thinking about signing up then please contact us ASAP! See our “Getting Started” page for details on how to pay and register.

August On Ramp dates are:

Tuesday, August 5 at 7 pm
Thursday, August 7 at 7 pm
Saturday, August 9 at 8:30 am
Tuesday, August 12 at 7 pm
Thursday, August 14 at 7 pm
Saturday, August 16 at 8:30 am

Weekly Recap

Sorry for the late posts, we have just returned from our 6th Annual Woodstock of Fitness aka the 2014 CrossFit Games!

Thur. 7/24

Strength/Skills WOD:

Every 1 minute for 6 minutes complete:
2 Strict Pull-ups
4 Pistols (Alternating)

Conditioning:

As Many Rounds As Possible In 12 Minutes of:

5 Front Squats (185#/135# )
10 Chest-to-Bar Pull-ups
20 Double Unders

Results

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Fri. 7/25

Strength WOD:

1-1-1-1-1
Hang Power Snatch

Conditioning WOD:

3 Rounds for time:

500m Row
21 Burpees
400m Run

Checkout:

Conditioning:

Max Effort Unbroken KB Swings (53#/35#)

Results

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Sat. 7/26

Main Class:

Teams of 3 complete 4 rounds for time of:

20 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
20 Dumbbell Power Snatches (40#/25#)
10 Jumping Air Squats

* One Box, one Wallball, one DB per team. One person each station, teams can only rotate stations after everyone on the team has finished their station.
** DB snatch is ground to OH (One arm power snatch). Alternate arms. Scale up to 30 or 45# DB.

Results

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We seem to get into CF Games media images as a gym:

Down and Back Chipper

Strength WOD:

2-2-2-2-2
Power Clean

* Touch and Go

Conditioning WOD:

2014 Masters Event “Down and Back Chipper“

For time:

50 Box Jumps (24″/20″)
25 Toes-to-bar
50 Wall Balls (20#/14#)
25 Ring Dips
50 Box Jumps
25 Toes-to-bar
50 Wall Balls

Results

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We are OFF! Schedule will stay the same for the box. Only the Advanced RX Class on Saturday is cancelled. All other classes are at normal times. Tune in each day and watch the Games online. WOD posts will resume when we return. Time to PR my T-shirt shopping!

When we return hopefully there will be more Games workouts to program for the gym.

Masters Final Announced

Individual: Overhead Squat

CrossFit Games Update: July 23, 2014

Rope and Run

Strength WOD:

1-1-1-1-1
Press

1-1-1-1-1
Push Press

1-1-1-1-1
Push Jerk

Conditioning:

5 Rounds for time:

400m Run
2 Legless Rope Climbs (15 ft.)

Results

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Today I programmed the Masters WOD #3 Legless rope climb event, with a slightly higher climb (15′ vs. 12′). For those who don’t have a legless climb, scaling to normal rope climbs or to supine climbs was very much a good workout and practice. If you are climbing ropes ensure you have tall socks or a calf sleeve. This is to protect you from rope burn and in the event you were to cut your shin, it would avoid any blood on the rope (which is an obvious health hazard and costly equipment replacement). So rather than show up and not have a sleeve or socks, keep one or a pair in your gym bag to be prepared.

Schedule:

The schedule for the gym this week during the CF Games will not change with the exception of no Advanced RX Class on Saturday. All other classes are normal times.

Rich Froning Signs Landmark Deal With Reebok www.boxlifemagazine.com

New events announced to kick off the Games for Individuals and Teams:

Beach and Team Events Announced at Athlete Reception

Bells of the Brine

Masters in Photos: Day 1

Squat and Sprint

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

3 Rounds for time:

10 Back Squats (155#/95#)
10 Burpees
200m Run
Rest 1 Minute

* Clean barbell from ground

Results

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The 2014 CF Games have started! Tune in online and watch the Masters events as they are streaming for all heats. See below for how to watch.

The schedule for the gym this week during the Games won’t change except there will not be an Advanced RX class this Saturday. Thanks to all of our coaches for covering the classes.

How to Watch the CrossFit Games

Video demo of the Muscle-Up Biathlon event and the Sprint and Carry event: Bi’s and Tries

2014 CrossFit Games Beach Tease

Working on your double-under?

From single-unders to double-unders with Matt Lodin – [video]

Keeping the hands in during double-unders with Matt Lodin – [video]

Snatchtastic Saturday

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
7 Push Jerks (115#/75#)

One partner runs 200m while other partner completes AMRAP.

* While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.

Advanced RX Class:

Strength WOD:

1-1-1
Snatch (Squat)

Conditioning:

For time:

21 Snatch (Squat) (155#/105#)
3 Minute Rest
15 Snatch (Squat)
3 Minute Rest
9 Snatch (Squat)

Results

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Whether you compete or do it to stay or get fit, everyone can relate to these feelings. Pretty cool video capturing the Emotions of CrossFit.

Masters Events Released These events are outstanding tests of fitness for the Masters!

Watch Rich Froning and James Hobart take on Frantasy Land (2014 Games event for the TEAMS. As in three men each do one version of Fran in order). Frantasy Land

A Twist On 11.5

Strength WOD:

5-5-5
Deadlift

Conditioning WOD:

As Many Rounds As Possible In 12 Minutes of:

5 Power Cleans (165#/110#)
10 Toes-to-Bar
15 Wall Balls (20#/14#)

Results

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Mike gets some coaching help and a visual focus target for deadlifts from Rocky Gibraltar:

Friday’s conditioning workout was a twist on 2011 CF Games Open WOD 11.5 with a slightly heavier Power Clean and a shorter time frame. It still felt like an Open workout.

I’ve seen some fast “Grace” times but this is FAST.

Weapons-Grade: Grace with Dan Bailey – [video]

Knees tracking over the toes in the squat with Miranda Oldroyd – [video]

The Man Who Challenged Froning

How to Watch the CrossFit Games

5 by 5

Skills WOD:

Every Minute On the Minute for 5 Minutes (EMOM) complete:
3 Strict Pull-ups + 10 Hollow Rocks

Conditioning:

5 Rounds for time:

5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatch (135#/95#)
5 Box Jumps (36″/30″)

Results

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We are back! Huge thanks goes out to all of our coaches for helping keep the gym running smoothly with a full operating schedule the past week. We are very grateful for the support and coverage for SRCF.

With one week to go before the 2014 CF Games start there is a huge amount of content coming out. Want to know the WOD’s? Read all of the released workout details on the Games Events page as they are making almost daily announcements about the workouts.

Two great videos on CF Games athletes:

Hanging Up His Shoes CrossFit.com

A legend in the CrossFit community, Chris Spealler bids farewell to CrossFit Games competition in 2014.

Download the PDF article.

Only Three CrossFit.com

In 2014, the only competitors going to the CrossFit Games are those who qualify at regionals—no special invitations, no past-champ rule, no wild cards.

In the Central East Region, that means only the top three go to the Games, and the region is arguably the toughest one for male athletes. Among the competitors are two past champs, several top-10 Games finishers and a whole line of tough athletes hungry for a ticket to Carson, California.

In this in-depth, emotional look at the men’s competition at the Central East Regional, we follow the top athletes—Rich Froning, Scott Panchik, Graham Holmberg, Marcus Hendren, Nick Fory, Will Moorad, Nick Urankar and Gerald Sasser—through all seven events over three days.

Weekly Recap

Fri. 7/11

Strength/Skills WOD:

10-10-10
Strict Pull-ups

Alternate with

15-15-15
Hollow Rocks

Conditioning:

As Many Rounds As Possible In 9 Minutes of:

8 Ball Slams (40#/30#)
12 Push Press (95#/65#)

Results

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Sat. 7/12

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Clean (Squat)

Conditioning:

2 Rounds, 1:30 per station each round of:

Rope Climb 15ft.
30 Sec. Rest
Bar Muscle-up
30 Sec. Rest
Box Jump (30″/24″)
30 Sec. Rest
AbMat Sit-up
30 Sec. Rest
Double-Under

* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1:30, the clock does not stop or reset between stations.

Results

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Mon. 7/14

Strength WOD:

3-3-3
Front Squat

For time:

Walking Lunge, 100 ft.
21 Pull Ups
21 AbMat Sit-ups
Walking Lunge, 100 ft.
18 Pull Ups
18 AbMat Sit-ups
Walking Lunge, 100 ft.
15 Pull Ups
15 AbMat Sit-ups
Walking Lunge, 100 ft.
12 Pull Ups
12 AbMat Sit-ups
Walking Lunge, 100 ft.
9 Pull Ups
9 AbMat Sit-ups
Walking Lunge, 100 ft.
6 Pull Ups
6 AbMat Sit-ups

Results

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Tues. 7/15

Strength WOD:

5-5-5-5-5
Press

Conditioning WOD:

3 Rounds for time:

30 Double Unders
15 Push Press (75#/55#)
15 Box Jumps (24″/20″)
10 Jumping Air Squats

Results

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Wed. 7/16

Strength WOD:

1-1-1-1-1
Power Clean + Clean (Squat)

* Touch and go.

Conditioning:

For time:

1000m Row
25 Lateral Burpees Over the Rower
400m Run

Results

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