Community. Coaching. Caring. Since 2009.
Skills WOD:
8 Minutes to practice:
Double-Unders
Then complete Max Reps in 2 Minutes of Double-Unders
Conditioning WOD:
3 Rounds for time of:
500m Row
10 Handstand Push-ups
15 Ball Slams (40#/30#)
20 Toes-to-Bar
Results
View this photo
View this photo
Valenzuela: USA ‘Outplayed’ games.crossfit.com
Strength WOD:
3-3-3-3
Press
Conditioning WOD:
3 Rounds for time of:
12 Muscle-ups
75 Air Squats
* Sub 12 C2B Pull-ups and 12 Ring Dips each rd.
Results
View this photo
View this photo
Twinsies! Mark and Spencer take “bro-sessions” a little too serious:
36 muscle-ups and a couple hundred air squats is nastier than it may look on the whiteboard.
For those growing their Mo’s, sign up and join our Movember team and help raise funds for prostate and testicular cancer. So far their are 7 MoBros signed up to the team and $200 raised. If you would like to donate a couple bucks or sign up then go here: SnoRidge MoBros
Shirt order is now closed. There will be no extras ordered.
Know Your Lifts: Overhead Press artofmanliness.com
Strength WOD:
5-5-5-3-3-3
Back Squat
Conditioning WOD:
Each Individual Row for time:
Max Effort 500m Row
4 min. rest
Max Effort 250m Row
3 min. rest
Max Effort 100m Row
Results
View this photo
View this photo
View this photo
Whole bunch of 3 rep max back squat PR’s and cowbell today! We will test our 1RM very soon hint, hint.
Our emphasis has lately been on the high bar back squat position as this translates across to the receiving position of the Oly lifts (clean and snatch) vs. the low bar position and typically feels easier or more natural to learn and get to full depth. The low bar recruits the hamstrings and posterior chain more and usually allows for squatting more weight but can be more difficult and nuanced to learn.
Know Your Lifts: The High Bar Back Squat artofmanliness.com
A good comparison of Low Bar Vs. High Bar Squatting: 70’sbig.com
For time:
800m Run
30 Clean and Jerks (Choose Your Load)
800m Run
Results
View this photo
View this photo
View this photo
Mads Scientist Team World’s coach reveals the strategies that helped his squad win the CrossFit Invitational. games.crossfit.com
“…it was all about our communication and transitions.” ~ Mads Jacobsen
Main Class:
As a Team of 2 Complete for time:
2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups
* Share DB’s and rower, alternate work with your partner
Advanced RX Class:
Strength WOD:
1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat
Conditioning WOD:
For time:
1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups
Results
Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun. Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.
2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s. Post to comments or on our group FB page if you want one.
MoBros:
MoSistas:
The World is Now Enough games.crossfit.com
Skills WOD:
Every Minute On the Minute (EMOM) for 5 minutes complete:
Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.
* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.
Conditioning WOD:
15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees
Results
View this photo
View this photo
Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!
Tomorrow I will post the 2013 SRCF Movember T-shirt design.
She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com
50/40/30/20/10 reps each of for time:
Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups
Results
Back to normal hours tomorrow. Hope everyone had a safe and happy Halloween!
It’s MOVEMBER! Grow your Mo! Mustaches are the norm for the next 30 days. For men that is. We will finish off the month with our MoBros annual WOD. Help raise awareness and funds for prostate cancer by sporting your mustache this month or by being a MoSista and supporting the stache. If you sign up to raise some $ then join our team on Movember.com (Team: SnoRidge MoBros).
Froning discusses why this coming year may be his last competing as an individual: Sub 3 Minutes with Rich Froning, Berlin – video [ipod] [mov] [HD mov]
20 More Tips That Will Make You Better at Olympic Weightlifting breakingmuscle.com
5 Reasons I’m about to Join CrossFit, Even Though I’m Terrified: hellogiggles.com
Strength WOD:
3-3-3-3-3
Deadlift
Conditioning WOD:
AMRAP in 8 Minutes of:
12 Slam Balls (30#/20#)
12 Wall Balls (20#/14#)
12 Push-ups
Checkout:
For time:
30 V-ups
Results
View this photo
View this photo
REMINDER: NO PM Classes Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween! (Don’t go to Bill’s house, he said he was going to stay home tomorrow and eat all the candy)
Strength WOD:
3-3-2-2-1-1-1
High Hang Snatch
* Full, scale to power
Conditioning WOD:
Each Individual Run for time:
9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run
7 Hang Snatch
7 Muscle-ups
200m Run
5 Hang Snatch
5 Muscle-ups
200m Run
* Scale 1 MU to 1 strict pull-up / 1 ring dip
Results
View this photo
View this photo
“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics
2013 Reebok CrossFit Games Recap Video
REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!
Strength WOD:
* 12 Minutes to find
1RM
Strict Press
* 8 Minutes to find
1RM
Push Press
Conditioning WOD:
4 Rounds for time of:
400m Run
50 Air Squats
Results
View this photo
View this photo
View this photo
Two maxes today and plenty of PR’s. The strict press can be very frustrating. One lift goes right up then you add 5 lbs. and it stalls right out. Following it with a push press where you leverage your hip drive should give you at least 25-35% more than your press. If you have a 1RM push press that is very close to your 1RM press, then evaluate your technique on your push press. It’s likely because you don’t have a vertical, fast dip and powerful drive of the hips during extension followed by a bar path that goes directly up rather than away from the body. Do not re-bend the knees (as that would be a jerk) and ensure you use the dip and drive to generate momentum overhead. Think “speed through the middle”!
400m Run/Air Squat WOD (Speal & Zac) [wmv][mov] » Feb 21 2008
Watch the 2013 CrossFit Invitational archived footage from Berlin: Crossfit: USA v Rest of World
Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon – video [ipod] [mov] [720 HD] [1080 HD]