Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: February 2016
Back Squat 4-4-4-4 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups
BTWB
Photos by @robcwilson
We are excited to announce that Jill will be one of our new coaches! Jill has been shadowing other coaches and an Intern for the past two months to learn and prepare to be a SnoRidge Coach. She completed her CF Level 1 Certificate Course awhile back while living in Ohio (along with her CF Kids Course) and is now ready to jump into coaching.
She will be coaching the 6pm Friday class as well as a *new* Monday 6am class. The Monday 6am class will begin on 2/29 to coincide with the 1st week of the CF Games Open. Coach Lindsay will be coaching during the week on Thursday at 5pm and taking over one of the other weeknight classes. Next time you see Coach Jill give her a high five and congrats!
2016 CF Games Open:
We are at 37 people signed up the Open. I know there are some who registered but haven’t joined the team. To do that you need to sign in and on the Registration page, look at the line that says “Team” and click edit. Search for our gym and join.
If you are going to be traveling and will miss one of the Open WOD’s here at SRCF you might still be able to complete it at another affiliate. Look up where you are traveling to and see if there is an affiliate nearby. Email them and ask if they are participating in the Open and if they are okay with you dropping in for the Open. If the answer is “no” then I would encourage you to find a different affiliate to drop in at. After the Open WOD you will submit your score online for them to validate by selecting the gym you completed it at. They will validate it. Remember to pay their drop-in fee, follow their rules, thank their coaches and buy a T-Shirt. It’s one part of our CF Community example I still strongly support.
The last Open announcement is going to be a good one. At the “Ranch” in Aromas, CA (the home of the original Games); we will see Ben Smith take on Rich Froning and Mat Fraser for the final announcement.
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2-2-2 & AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters
Complete as many rounds as possible in 8 mins of:
7 Deadlifts, 115 lbs
5 Hang Power Cleans, 115 lbs
3 Thrusters, 115 lbs
Two versions. Choose either 135# or 115#.
Push Jerk 2-2-2-2-2 & AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Deadlifts, Hang Power Cleans and Thrusters
Complete as many rounds as possible in 8 mins of:
7 Deadlifts (115#/75#) or (135#/95#)
5 Hang Power Cleans (115#/75#) or (135#/95#)
3 Thrusters (115#/75#) or (135#/95#)
* Two versions. Choose either 135# or 115#.
Checkout:
“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Photo by @robcwilson
They are mixing things up this year for the Open WOD announcements! Not only are they announcing them all in advance with which athletes are going head to head but they are also switching more things up. For the first time there will be a garage gym as one of the gyms and for another week we will see the 2015 Games Teens Champ (16-17 Boys) take on the 2014 and 2015 Masters Champ (40-44 Mens). Everything will kick off this coming week. Stay tuned for details coming this Monday on how we will run the Open and what our schedule will be.
Open Announcement 16.1: NorCal CrossFit
Open Announcement 16.2: Garage Gym
Open Announcement 16.3: CrossFit JAX
FT: Rope Climb Practices & Sisson
FT: Rope Climb Practices
For time:
Rope Climb Practice
10 minutes to work on Rope Climb and Foot Lock.
“Sisson“
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
Scale RC to 2 Supine Rope Climbs each round.
BTWB
Photos by @robcwilson
“U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~ crossfit.com”
Photos by @robcwilson
“U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~ crossfit.com”
Today’s Hero WOD was recently posted to CrossFit.com in honor of 2LT Sisson. The programming is simple and elegant in that it is a challenging WOD either with or without a weight vest. The reps are manageable and ensure that you are constantly moving for the entire time and not using a vest makes you accumulate more rounds and do more work.
“Stop the Slop Challenge” 2016 Winner
Alt EMOM 10 mins: Squat Snatches and Double Unders
Every 1 min for 10 mins, alternating between:
3 Squat Snatches, pick load
25 Double Unders
Not touch and go. Scale DU to number of DU you can accomplish within timeframe or do 25 Single Unders.
AMRAP 12 mins: Power Snatches, Wall Balls and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Power Snatches (135#/95#)
10 Wall Balls
15 AbMat Sit-ups
BTWB
Photos by @robcwilson
2016 Stop the Slop Challenge results are in:
The Performance Challenge AND the Nutrition Challenge winner is Michael M. (pictured above) with a 24.1% time improvement in the “Stop the Slop 4.0” Performance WOD. He PR’d by 3 minutes and 51 seconds in the retest! It was very close race (or WOD) to the top spot. Michael also won the Nutrition Challenge with 4.7% change in bodyweight over the course of the 30 day challenge. That’s a change of 8.4 lbs. lost in 30 days! This challenge was also close as there was one person right behind him by less than 0.5% difference.
Here’s the crazy thing. Michael really didn’t make much of a diet change other than to cut back significantly on his sugar and refined sugar intake. By avoiding bars, sweets and anything with sugar on the label everyday he dropped weight; which in turn drove a performance improvement. Dialing in your nutrition further to balancing your macronutrients (Fat, Protein, Carbs) and eating clean sources of those would yield even better results. Nutrition is the key to truly changing body composition and athletic performance.
Runner Up for the Performance Challenge:
- 2nd Place: Raquel (198 seconds/21.7% improvement)
Runner Up for the Nutrition Challenge:
- 2nd Place: Lou D. (10 lbs. lost/4.3% improvement)
For winning both challenges Michael will receive the following prize package:
- $200
- A choice of 2 Bags of Xendurance Extreme Endurance or SFH Protein or Push
- Choice of (1) SRCF Short Sleeve T-shirt or SRCF hat or SRCF Socks
Congrats and shout outs to everyone who participated in our 6th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Make those changes that helped you get healthier permanent!
Front Squat 2-2-2-2-2 & FT: Front Squats and Pull-ups
FT: Front Squats and Pull-ups
For time:
10 Front Squats (155#/105#)
25 Pull-ups
8 Front Squats
20 Pull-ups
6 Front Squats
15 Pull-ups
4 Front Squats
10 Pull-ups
2 Front Squats
5 Pull-ups
BTWB
Photo by @robcwilson
Tomorrow we will announce the winners of our Stop the Slop challenge. Stay tuned!
CrossFit has a new website interface. After 15 years they finally updated it!
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold
Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold
As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Holds Plate Overhead (45#/25#)
40 Burpee Onto Plates (45#/25#)
Partner does Front Rack Hold (185#/135#)
50 Toes-to-bars
Partner does Deadlift Hold (185#/135#)
* One bar, change weight as you go.
** One works, while one holds. You must wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.
BTWB
Photo by @robcwilson
Static hold fun in the team workout today to mix things up and make you earn that “rest”.
The 2016 CrossFit Games Open begins in 12 days. Remember when you register remember to select our affiliate to join the team. We are at 34 signed up so far.