Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Overhead Squat 2-2-2-2-2 & Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats
Overhead Squat 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats
For time:
100 Double Unders
50 Deadlifts (155#/115#)
40 Box Jumps (24″/20″)
30 Ring Dips
20 Hang Power Cleans (155#/115#)
10 Overhead Squats (155#/115#)
BTWB
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).
When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
- Date: Runs from Wed. 1/13 – Thurs. 2/11
- Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
- Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
-
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
- Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
- One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Prizes for the winners will be determined based on how many enter.
“Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’,” The New York Times.
Advanced RX: Clean & Jerk 1-1-1 & AMReps 8 mins: Muscle Ups and Clean & Jerks
Advanced RX Class:
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Alternating Tabata: Muscle Ups and Clean & Jerks
As many reps in 8 mins as you can of:
Muscle Up 20 secs
Rest 10 secs
Clean & Jerk (135#/95#) 20 secs
Rest 10 secs
Wall Balls : Max Set
A single set of Wall Balls for max reps.
*Rest 5 minutes after main WOD.
BTWB
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).
When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
- Date: Runs from Wed. 1/13 – Thurs. 2/11
- Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
- Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
-
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
- Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
- One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Prizes for the winners will be determined based on how many enter.
Team WOD: Fight Gone Bad "Task Priority"
Team WOD: Fight Gone Bad “Task Priority”
For Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows
Post total time.
*Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.
BTWB
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).
When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
- Date: Runs from Wed. 1/13 – Thurs. 2/11
- Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
- Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
-
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
- Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
- One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Prizes for the winners will be determined based on how many enter.
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 3-3-2-2-1-1-1 & 50-40-30-20-10: Double Unders, Walking Lunges and AbMat Sit-ups
Hang Squat Snatch 3-3-2-2-1-1-1
Hang Squat Snatch 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10: Double Unders, Walking Lunges and AbMat Sit-ups
50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up
Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups
Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Runs and Strict Handstand Push-ups
For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups
BTWB
Photo by @robcwilson
Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It
Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps
Alt EMOM 12 mins: Power Cleans and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups
AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps
Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
Bench Press 3-3-3-3-3 & FT: Rows, Deadlifts, Air Squats
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Deadlifts, Air Squats
For time:
Row 1000m
25 Deadlifts (225#/155#)
75 Air Squats
Row 500m
15 Deadlifts
45 Air Squats
BTWB
Photo by @robcwilson
Need help achieving a successful “Stop the Slop”? (Details coming.)
Give NW Fit Meals a try! Often we hear stories from you that you “don’t know what to eat/cook” or that you “don’t have time to cook.” Having something delicious and ready to eat will help you get on track for a leaner, healthier you! You can choose a week of lunches or dinners or both. Contact Gena Phelps with questions. And ask around the box to get feedback from those of us that have tried it. Everything that we’ve had has been delicious!
Bench Press 3-3-3-3-3 & FT: Rows, Deadlifts, Air Squats, 3 and more & Alt EMOM 10 mins: Power Snatches and Double Unders
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Deadlifts, Air Squats, 3 and more
For time:
Row, 1000 m
25 Deadlifts, 225/155 lbs
75 Air Squats
Row, 500 m
15 Deadlifts, 225/155 lbs
45 Air Squats
Alt EMOM 10 mins: Power Snatches and Double Unders
Every 1 min for 10 mins, alternating between:
5 Power Snatches, pick load
25 Double Unders