Squatch

"Jeremy"

Strength WOD:

2-2-2-2-2
Snatch Balance

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

"Tabata This!"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

The Truth Behind Lulu’s Lemons? CrossFit Journal

A Flawed System: Walnuts Are Drugs, Says FDA

CrossFit: The Healing Kind | The Box Magazine – The Box Magazine

Team Max C&J and Death by Kettlebell

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Clean and Jerk

* Share barbell, alternate work with your partner to find a 1 rep max

Part 2:

In teams of 2 complete for time:

250 Kettlebell Swings (53#/35#)

Begin Every Minute on the Minute (EMOM) with 1 team member completing 10 air squats then complete as many KB swings as possible (while other partner rests).

* Alternate back and forth each minute until the team has reached 250 swings.

Advanced RX Class:

Strength WOD:

1RM Clean and Jerk

Conditioning WOD:

6 Rounds for time of:

11 Burpees
3 Thrusters (115#/75#)
11 Kettlebell Swings (53#/35#)
3 Thrusters (115#/75#)

Results

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PR Lift:

Today we had a large group of Turkeys trot in a 5k and 1k race. Great turnout and whether you were running with the kids, winning a trophy, PR’ing, or completing your first race it was a great community event. Thanks Moe for getting the SnoRidge peeps their race packets and together for the pics.

CrossFit Goes Global

Reebok and CrossFit, United by Fitness

Day of the Dead

Strength WOD:

2-2-2-2-2
Deadlift

Conditioning WOD:

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Box Jump (30″/24″)

* Games Standard; open hips on top. Step downs recommended.

Results

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Good luck to all of you running the Turkey Trot 5k tomorrow or the 1k with the kiddos. Really hoping the weather is not in the “biblical rains” category. Take a group pic and run like the wind!

Hmmm is Rob teaching the deadlift or inappropriately goosing Lindsay?

WOD. Rest. Checkout.

Conditioning WOD:

For time:

500m Row
50 Wall Balls (20#/14#)
50 Hand Release Push-ups
500m Row
25 Wall Balls (20#/14#)
25 Hand Release Push-ups

Checkout:

Back-to-back AMRAP’s (As Many Reps or Rounds As Possible):

Max Reps in 2 Minutes of:
Knees-to-Elbows

* Then complete

Max Reps in 2 Minutes of:
AbMat Sit-ups

Results

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Seems some confusion was happening for a couple classes today. The WOD was the chipper of rowing, wall balls and push-ups. Then after everyone finishes, recover and do the checkout of “Beachbody abs” of 2 back to back 2 minute AMRAP’s. For those who did everything straight through as one continuous workout with no recovery, think of it as character building plus some extra “fitness” sprinkled in. (Note: I’ll be more clear in my programming directions to avoid some epic combo WOD in the future)

The following preview is of a movie I personally cannot wait to see. How is it related to CrossFit? It’s the true story of Marcus Luttrell, the lone survivor of Operation Redwing. It’s the story of the deaths of some of our bravest and finest warriors serving in Afghanistan and those who went to rescue them; three of whom happen to have CrossFit Hero WOD’s named in their honor (Murph, J.T., Michael). This comes out in January. I’m open to anyone interested from the gym in seeing this as a group.

Video: Lone Survivor Trailer

Find Your Max

Strength WOD:

1RM
Front Squat

Conditioning WOD:

AMRAP in 8 Minutes of:
8 Power Clean (155#/105#)
6 Push Press (155#/105#)
4 Front Squat (155#/105#)

* Must clean bar from ground; no racks

Results

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Josh coaching Frank to a serious warm-up PR:

Almost needed a new red marker today! 33 PR’s on the board with many others very close. Front squat form, technique and loads are all improved. Awesome test day!

Emma on her way to a PR day:

For everyone working on double-unders. This is what we mean when we say “wrist in front of hips, elbows at the sides, push the rope around with your wrists”.

“Hand Position for the Double-Under” with Dan Bailey – video [ipod] [mov] [HD mov]

Snatch and Grab

Strength and Conditioning WOD:

7 Rounds for Time and Load of:

35 Double-Unders
1 Snatch

* Squat Snatch; make one snatch attempt per round. Do not count missed reps.

Results

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On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift.

A Description of the First Pull in the Snatch pendlay.com

Rich Froning and Sam Briggs visit ESPN – [video]

"Bradley"

“Bradley“

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Results

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Quote of the day: “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. ~ crossfit.com

Today is set aside to honor and thank those who served our country and defended our freedoms. We have many in our gym that have served in all of the branches of our military. It was extremely cool to see all of the various pictures posted to Facebook of many of our vets from SRCF during their time in the military. Thank you to each and every one of you for your service.

Our small way of honoring the fallen is continuing our tradition of a Hero WOD on this day. RIP Senior Airman Bradley Smith.

2009 Games Final Chipper

Main Class:

As a Team of 2 Complete AMRAP in 25 Minutes of:

400m Run (as a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squat (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunge (35#/20#)
50 Air Squats

* Alternate each exercise with your partner except for run which must be done together as a team and both partners must be back before starting the reps. Only one member working at a time. Post total rounds.

Advanced RX Class:

“2009 CF Games Final Chipper WOD”

For time:

15 Squat Cleans (155#/105#)
30 Toes-to-bar
30 Box Jumps (24″/20″)
15 Muscle-ups
30 Dumbbell Push Press (40#/25#)
30 Double-Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300ft. Overhead Walking Lunge w/Plate (45#25#)

Results

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Quote of the day: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.” ~ Pat Sherwood CFHQ Trainer

Good read from Speal below. What I love most about the community in our gym is that we have all types who train for being fitter in life, train for other sports, or train CrossFit as a sport. And somehow it all just WORKS!

Training CrossFit vs. CrossFit As A Sport by Chris Spealler

The Advanced RX class chipper today brought back memories of watching the final go down in Aromas at the 2009 CF Games.

My recap from that first trip: “Our CrossFit Games Experience“

BREAKING NEWS: CrossFit Threatens America Special Report: Fitness Lonnie