snoridgecf

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

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Photo by @robcwilson

Results

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk & Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls & AMRAP 6 mins: Rows and Hollow Rocks

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk

Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex.

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Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls

For time:
10 Muscle-ups
20 Front Squats (205#/145#)
30 Row Calories
40 Kettlebell Swings (70#/53#)
50 Wall Balls (20#/14#)

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AMRAP 6 mins: Rows and Hollow Rocks

Complete as many rounds as possible in 6 mins of:
Row 200m
20 Hollow Rocks

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Photo by @robcwilson
2018 Reebok CrossFit Games Season Schedule

THE OPEN IS COMING!

FIVE WEEKS – FEB. 22-MARCH 26

18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and all SRCF athletes will be able to complete the workout for the week each Friday and submit their score. Scores are due before 5 p.m. PT the following Monday. You must complete the workouts at a CrossFit affiliate with a judge.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest in the world move on to the next stages of competition: the Regionals and the Online Qualifier.

Dave Castro Offers First Hint of the 2018 CrossFit Open

Results

Shoulder Press 5-5-5 & 3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

3 rounds for time of:
21 Toes-to-bars
12 Dumbbell Hang Squat Cleans (50#/35#)
75 Double Unders

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Photo by @robcwilson

Results

Results cont

Skill Work & Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Skill Work

Skill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up

* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.

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Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft

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Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days. There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.

Results

Results cont

Squat Snatch 1-1-1-1-1 & 5 RFT: Power Snatches and Box Jump Overs

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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5 RFT: Power Snatches and Box Jump Overs

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)

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Photo by @robcwilson
Finding the Inner Athlete
Chad Vaughn, 285-lb. Snatch

Results

Results cont

Artie

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com

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Photo by @robcwilson
Welcome back! Holidays are over and it’s time to clean it up and get back in the gym. No better way to start the new year then with a Hero Workout. The CrossFit Games Open is coming in Feb. and registration starts Jan. 11th. Start getting ready by working on cleaning up your range of motion and technique so that every reps counts when you are completing the Open.
Benchmark Workouts

Results

Results cont

Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Bench Press 8-8-8 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

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Photo by @robcwilson
Last night was Coach Jeremy’s last class (for now). We are truly thankful for all of the years of coaching he has put into the gym and helped so many people in our SRCF community! He has been a rock steady friend as well as a fixture of our coaching staff and gym for a long time going back to our first space on the corner after we outgrew our garage. We hope this “retirement” is a much needed break and we see him back in the New Year. We will all miss you Jeremy!
We’re also excited that we are welcoming three new coaches onboard with Peter, Rob W., and Shay starting in 2018! They will be taking over a few evening classes starting next week so give them a warm welcome and be sure to ask them “what’s a thruster?”!
The Double-Under
The Bench Press

Results

Results cont

"Bear Complex"

“Bear Complex”

Bear Complex 7-7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one set of the Complex::
1. Power Clean (no squat cleans)
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
Post loads completed.

Start very light! You can rest in between rounds. Do not let go of the bar or rest on the ground. If you do, you must restart the round to count. There are no partials.

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
Touch and Go, rest off the ground mid set. No re-grip on the ground allowed.
You must power clean the bar to full standing position before squatting the weight.
Thruster is allowed.
Do not let go of the bar. If you do, you must restart the round.

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Photos by @robcwilson
The “Bear” tests you mentally as well as physically. The complex is both a strength and conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or squat/rest/push press).
Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. Even though you rest between the rounds, the sets of 7 sequences make you doubt you can finish without dropping the bar and keep adding weight. It’s uncomfortable and grueling. Getting through it is truly a “bear”.
Might we ever try a “Dumbbell Bear”? Hmmmm…..
HOLIDAY SCHEDULE:

Normal class schedule Tuesday 12/26 through Friday 12/29
Saturday 12/30 the gym is CLOSED
Monday 1/1 the gym is CLOSED

Teens Class:

Saturday 12/30 the gym is CLOSED; no class
Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont

Deadlift 2-2-2-2-2 & 3 RFT: Rows, Sit-ups and Deadlifts

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Rows, Sit-ups and Deadlifts

3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)

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Photo by @robcwilson
Always late got the perfect tank for Christmas…
Tomorrow will be a new type of WOD that we haven’t done in quite awhile. It will be a combined strength, conditioning, mental toughness, and technique test. Strategy will play a part, and you can’t just go into it without a plan. The “Bear Complex” is coming.
HOLIDAY SCHEDULE:

Normal class schedule Tuesday 12/26 through Friday 12/29
Saturday 12/30 the gym is CLOSED
Monday 1/1 the gym is CLOSED

Teens Class:

Wednesday 12/27 no class
Saturday 12/30 the gym is CLOSED; no class
Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont