June 2015 – Page 5 – SNORIDGE CROSSFIT

Shoulder Press 3-3-3-1-1-1 & 4 RFT: Front Rack Lunges, Burpees and Push Press

Shoulder Press 3-3-3-1-1-1

4 RFT: Front Rack Lunges, Burpees and Push Press

4 rounds for time of:
10 Front Rack Lunges (95#/65#)
15 Burpees
20 Push Press (95#/65#)
Rest 1 min

Front rack lunge with barbell: Power clean off ground and front rack. Step forward to lunge and push back in place. Alternate legs (5 per leg each round).

BTWB

Murph “All Hands In” photo by @robcwilson

Did you know that Rob W. manages our SnoRidge Instagram? He is officially our media manager. Check out his awesome pics by clicking on the Instagram badge at the bottom of the page.

CF Games:

Sad. Amazing. Inspiring. This was the biggest blow to the Games this past weekend when longtime Games athlete Julie Foucher was injured in the Central Regional on the Over the Box Jumps. This was her last year competing and she was poised for a Regional podium finish after sitting in first place after day 1. What was just unreal was after being injured in event 3 (in which she was well on her way to finishing 1st in that event) Julie stayed in and competed in a walking boot through the weekend in the Handstand Walk, Max Snatch, HSPU/C2B/Row workout, and the the MU Clean ladder. She finished 8th overall. With a BOOT.

Julie Foucher Competes At CrossFit Games In Walking Boot After Injuring Achilles’ Tendon

Video: Julie Foucher – Event 4 To Boot

Results

Results cont

Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed

BTWB

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load

* These do not have to be unbroken; regrip allowed

BTWB

4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m

* Sub 4 strict pull-ups for 4 Bar MU each round.

BTWB

Clean pic by @robcwilson

With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.

I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!

18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com

Greg Glassman Interview With Sean Woodland

Event 6 Mayhem: A Win and a Record

Results

Results cont