Month: October 2014

November OnRamp

Contact us if you are interested in starting in November.
 
We run our On Ramp classes every month starting on the first Tuesday.  There are 6 classes that build off each other and focus on coaching the fundamentals and sound technique. We take our OnRamp seriously and believe these classes are essential to your success in starting CrossFit safely and beneficial to all athletes regardless of fitness level.  They are held Tues/Thurs at 7 pm and Saturdays at 8:30 am and run 1 hour to 1 hr 15 min. 
 
Cost includes the remaining two weeks of the month unlimited membership for you to come in as often as you can and get a true feel for CrossFit, our gym, and our community. You will also receive a Whole9 Nutrition Guide.  Contact us at snoridgecrossfit@comcast.net to register!
 
For more info on signing up go here: Getting Started: Complete our OnRamp
 
November On Ramp dates are:
 
·    Tuesday 11/4 at 7pm
·    Thursday 11/26 at 7pm
·    Saturday 11/8 at 8:30am
·    Tuesday 11/11 at 7pm
·    Thursday 11/13 at 7pm
·    Saturday 11/15 at 8:30am

Pull/Push Practice

Skills WOD: 

5 x 3 Max Effort
Muscle-ups 

or

3-3-3-3-3 
Weighted Pull-ups 

Conditioning WOD:

Complete AMRAP for 10 Minutes of:

10 Handstand Push-ups
30 Double-Unders
10 Toes-to-bar 

Results

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Congrats to Chris P. for his 1st Muscle-up tonight! (photo by Rob W.)

Chris P_1st Muscleup

Pull-ups. You’re doing them wrong. (photo by Sean)

Rings_Kip 

Tactile cueing on the push press with E.C. Synkowski – [video]

Case of the Mondays

Strength WOD: 

2-2-2-2-2
Press

Conditioning WOD:

For time: 

100 Walking Lunges
75 Slam Balls (30#/20#)
50 Box Jumps (24″/20″) 
25 Pull-ups 
50 Push Press (45#/33#)   
75 AbMat Sit-ups
100 Air Squats 

Results

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Slam Ball

Pretty amazing story of a deaf/ASL CrossFit community: “Signs of a Strong Community” – CrossFit Journal [video]

RANT ALERT: This is a NO REP. The whole 5pm class gets a no rep today for this debacle. Put things away correctly. It only makes more work for everyone else. We are not your mom and not a daycare who picks up all the toys for you.

NoRep

Climb the Ladder

Main Class:

As a team of 2 complete:

Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:

20 Snatch (95#/65#)
20 Snatch (115#/75#)
20 Snatch (135#/95#) 
20 Snatch (155#/105#)
20 Snatch (175#/115#) 
Max Reps Snatch (185#/125#)  

*Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.

Rest 5 Minutes then complete: 

Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:

3 Overhead Squats (Choose Load)
3 Pull-ups
6 Overhead Squats 
6 Pull-ups
9 Overhead Squats 
9 Pull-ups
12 Overhead Squats 
12 Pull-ups  
15 Overhead Squats 
15 Pull-ups 
18 Overhead Squats 
18 Pull-ups
etc. (Continue to add 3 reps each round until 10 minutes)

* One barbell. Choose load to maintain for entire AMRAP.

** Alternate each round with your partner (partner #1 completes 3/3 reps then partner #2 does 3/3, then 6/6 etc.)

Advanced RX Class:

Strength WOD: 

1-1-1-1-1
Snatch Balance

Conditioning WOD:

For time:

20 Overhead Squats (95#/65#)
20 Pull-ups
20 Overhead Squats (135#/95#) 
20 Chest-to-bar Pull-ups 
20 Overhead Squats (155#/105#)   
10 Muscle Ups

* Load as you go

Results

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Snatch Ladder_Josh

Congrats to Jennifer and Jill who competed yesterday at CrossFit SLU in Seattle at the Festivus Games Throwdown and finished 5th (Jennifer) and 2nd (Jill)! Awesome job for thier first individual CrossFit competition!

Good example below of the Level 2 CrossFit Trainer Certificate Course (Coaches Prep). This type of of small group breakout and coaching “on the spot” is a large part of how the course is run:

Verbal cueing on the overhead squat with E.C. Synkowski – [video]

Team Series Update: October 17, 2014

Squat PR's

Strength WOD: 

2-2-2-2-2
Back Squat

Conditioning WOD:

21-15-9 Reps of each for time: 

Back Squats (135#/95#)
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Optional Checkout:
Max Reps Strict Handstand Push-ups

Results

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Box Jump_Lou

Lots of back squat PR’s AND some strict handstand push-up PR’s today! 

The Frankenchipper is coming. Make sure you have your costume ready for our annual Halloween costume WOD next Saturday 10/25 at 9:30am. We will run waves and get all of you monsters, zombies, superheroes, villains, and other assorted characters through. 

As the Winter/Fall season is upon us the box will be getting colder. The cooler weather keeps the door closed more often so the “funk factor” will be on the rise. To help prevent being a contributor to the “funk” here is a reminder to everyone to do a “sniff test” before you leave for the gym/change clothes  and to put deodorant on whether you pass the test or not. This will help make sure the box smells like roses while we work out. That way you can raise your barbell if you’re SURE!

Team Reebok East Wins CrossFit Team Series

Week 3 with Rogue Red and Rogue Black

New sign is up!

Signage

777

Strength WOD:

5-5-5
Deadlift

Conditioning WOD:

Every Minute On the Minute for 7 Minutes (EMOM):

7 Burpees  
7 Deadlifts (165#/115#)

Rest 3 Minutes then complete: 

Every Minute On the Minute for 7 Minutes (EMOM):

7 Wall Balls (20#/14#) 
7 Push-ups

Results

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EMOM Rest

Congrats to Teri for reaching her 777th WOD! She requested something with this number scheme and one that was a EMOM format. Since I didn’t let her have a “666” WOD she got her wish today. Hitting this many workouts is a testament to Teri’s discipline and dedication. 

Teri_777

Also we have a winner for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. Congratulations goes to Emma! It’s your lucky day.

Pull-ups and Pull Under

Strength WOD: 

5 x 1 Hang Snatch + 1 Overhead Squat   

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 9 Minutes of: 

5 Strict Pull-ups
10 Toes-to-bar
15 Overhead Walking Lunges (45#/25#)

Results

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Hang Snatch_Coaching the Coach

A good overview of the Hang Snatch www.catalystathletics.com

Snatch hand position with Chad Vaughn – [video]

A comparison of two different hang snatches from the dip into the 2nd Pull (finish at full extension) and landing position after 3rd pull (the pull under the bar to overhead squat) with Jules.

Series 1:

1st HS - 1 1st HS - 2 1st HS - 3

  • Both look relatively close. Series #1 above you can see how the first picture of the bar moving into the hips has the chest slightly too far forward and the lats and shoulders are not “on”. By being a little too far over the bar and in the toes, the “finish” or hitting extension on the 2nd pull has to be even more aggressive which makes the athlete more likely to leap forward. You can see this in the feet moving forward in the last picture. This causes the landing position to be forward with the bar overhead, with the right knee diving in and leading to Jules “going for a walk” with the bar.

Series 2:

2nd HS - 1 2nd HS - 2 2nd HS - 3

  • Series #2 above note the first picture Jules is more upright, with a more vertical torso with a stronger lat and shoulder position while the bar moves into the hips.  The second pic shows a more aggressive finish with the bar higher while transitioning into the 3rd pull under. The feet are closer to the jumping position and not forward in the overhead squat in the last picture, with both knees more in balance and feet flatter on the floor. This was a great lift!

While the differences are subtle, this helps show the execution at the start of the lift whether from the hang or the floor is the first link in the chain to making an easy or smooth lift.

SNORIDGE CROSSFIT