Squatch

Happy Birthday Jill!

Strength WOD:

15 Minutes to Establish a 2RM:
Front Squat

Conditioning WOD:

As Many Rounds As Possible in 25 Minutes of:

800m Run
30 Kettlebell Swings (70#/53#)
30 Pull-ups

Results

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Happy birthday to Jill!

If you want to know why I have never programmed the benchmark “Eva” for the entire gym then just imagine doing 5 rounds of today’s WOD. It’s horrible, takes forever, wrecks the hands, and really ruins you for the rest of the week. Not good training.

The ALS Ice Bucket Challenge has spread to many in our community. Apparently the best place to accept the challenge is outside after a long workout. Today saw many bucket-fulls and these pics capture only about half of the people who took the plunge. Good times for a good cause! (Don’t forget to donate)

Annie Thorisdottir moves to New York to become a head trainer at a new affiliate:

Your New CrossFit Trainer? Just the Fittest Woman On the Planet. wellandgood.com

CrossFit gets more media coverage with really bad interviewers and demonstrations:

Annie T. Interview on the New York News

The World’s Fittest Man and Woman? foxnews.com

September On Ramp

September OnRamp is full! Contact us if you are interested in starting in October.

We run our On Ramp classes every month starting on the first Tuesday. There are 6 classes that build off each other and focus on coaching the fundamentals and sound technique. We take our OnRamp seriously and believe these classes are essential to your success in starting CrossFit safely and beneficial to all athletes regardless of fitness level. They are held Tues/Thurs at 7 pm and Saturdays at 8:30 am and run 1 hour to 1 hr 15 min. Contact us to sign up!

Cost includes the remaining two weeks of the month unlimited membership for you to come in as often as you can and get a true feel for CrossFit, our gym, and our community. You will also receive a Whole9 Nutrition Guide.

For more info on signing up go here: Getting Started: Complete our OnRamp

September On Ramp dates are:

Tuesday, September 2 at 7 pm

Thursday, September 4 at 7 pm

Saturday, September 6 at 8:30 am

Tuesday, September 9 at 7 pm

Thursday, September 11 at 7 pm

Saturday, September 13 at 8:30 am

"Air Force WOD", "Top Gun" and a Team Version

Main Class:

Partner up and go for time:

* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:

40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat

(30 minute time cap)

* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Clean & Jerk

* Full or Power; Split or Push

Conditioning WOD:

“Air Force WOD”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

Or “Top Gun”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (135#/95# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

Results

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Congrats to the latest OnRamp group! Be sure to introduce yourself to Shay, Pavan, Josh, Mike and Chris.

Top Gun WOD Demo: Graham Holmberg

Dmity Klokov: 1st King Kong WOD

From the Update Studio: Jason Khalipa retires from individual CrossFit Games competition.

Up and Over

Strength WOD:

3-3-3-3-3
Back Squat

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:

100m Run
5 Power Snatch (115#/75#)
7 Up and Over Box Jumps (24″/20″)

Results

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20 Something

AMRAP (as many rounds as possible) in 20 mins of:

20 Wall Balls (20#/14#)
200m Run
20 Shoulder-to-Overhead (75#/55#)
200m Run
20 Toes-to-Bar
200m Run

Checkout WOD:

Choose 2 Minute Challenge of:

Max Reps Wall Climbs

Max Reps of Handstand Walk

* 1 Rep = 10m; 1/2 Rep = 5m
** Must go 5m Unbroken for 1/2 rep to count; if you fall befor 5m you must start over

Results

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Over the past few days we have had a few people from other affiliates drop-in for a WOD and tell us how about their visit and we have also had some unsolicited feedback from members about the community and atmosphere of our gym. It was all overwhelmingly postive and complimentary. To hear how welcoming, friendly, and encouraging the people are and also how well their gym experience itself was makes us tremendously proud. Proud to be a part of SRCF.

This is right on (except the “wearing gloves” part):

What To Expect From Your First CrossFit Class www.boxlifemagazine.com

Coaches MK and Nicole from our friends at CF Devotion dropped in today:

Climb Down, Climb Up

Strength WOD:

1-1-1
Clean (Full Squat)

Conditioning WOD:

For time:

7 Squat Cleans (185#/135#)
1 Deficit Handstand Push Up (Deficit 4″/2″)
6 Squat Cleans
2 Deficit Handstand Push Ups
5 Squat Cleans
3 Deficit Handstand Push Ups
4 Squat Cleans
4 Deficit Handstand Push Ups
3 Squat Cleans
5 Deficit Handstand Push Ups
2 Squat Cleans
6 Deficit Handstand Push Ups
1 Squat Clean
7 Deficit Handstand Push Ups

Results

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Great “Finish”!

Congrats on the clean PR’s today!

Masters of Fitness

Jack Osbourne: High Fat Low-Carb Ketogenic Paleo Diet Helps Multiple Sclerosis examiner.com

Pull Day

Strength WOD:

3-3-3
Deadlift

Conditioning WOD:

For time:

10 Deadlifts (275#/185#)
1 Minute Rest
10 Deadlifts
1 Minute Rest
10 Deadlifts
1 Minute Rest
10 Muscle-ups
1 Minute Rest
10 Muscle-ups
1 Minute Rest
10 Muscle-ups

* Sub 10 Strict Chest-to-Bar Pull-ups each round

Results

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It was great to coach tonight and not only teach deadlifts but to also watch Kris and Deb bang out some ring muscle-ups, Lindsay and Lisa practice bar muscle-ups and Cyrus get his first strict handstand push-ups (with one AbMat). Great to see people working on new skills!

These two recent quotes and testimonials that really make why we do this worth it for us as affiliate owners:

“Today, Aug 12, marks exactly one year since I started CF. I can honestly say starting CF was one of the best decisions I have ever made. The fact that I am a part of the GREATEST CF community on the planet at SRCF is icing on the cake. I would have NEVER made it this long without the support of all of you!!! You all inspire me to do my best everyday and I cannot believe the things I can do today that I couldn’t do a year ago. The first year has been AWESOME and I can’t wait to see what this year has in store…maybe I will even begin to string some DUs together.” ~ Lou

“Huge shoutout and thanks to Rona for the awesome coaching during todays tough (and long) WOD. All of you guys at SnoRidge inspire me to push myself harder everyday! The physical part of CrossFit is great, but the community I get to be around is what makes CrossFit so amazing.” ~ Cyrus

Brandon Cunningham sets the American Record for the 500-m row with a 1:17.2 – [video]

CrossFit and Pregnancy – CrossFit Journal [video]

Here at SRCF, we have had 7 women over the past five years CrossFit throughout their pregnancy. All delivered healthy babies and had no issues scaling and adjusting along the way.

Triple Double

Strength WOD:

Every 1 minute for 10 minutes complete:
2 Snatch (Full)
(Choose load; re-grip)

Conditioning WOD:

Scaled version of the “Triple 3 Event” at the 2014 Games: Triple Double

For time:

1000m Row
100 Double-Unders
1 Mile Run

Results

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In our gym we don’t allow for “AbMat piles” when scaling the HSPU. Those train virtually nothing. The pike off box HSPU, floor pike push-up, or strict dumbbell or kettlebell strict press are a better alternative and will develop the strength and range of motion required.

Scaling the Handstand Push-up Norcal CrossFit

Are you ready for the CrossFit Team Series beginning on 8/28? Make a 4 person team (2 men and 2 women) and register either as RX or Scaled or Masters. Cost is $100 per team. There are three team workouts that will be announced on 8/28, 9/18, 10/9. Each team will need to have a judge and complete the WOD together and post their score for validation by the deadline (similar to the Open). Our plan is to use Saturday as the main day to run team’s through but will adjust as necessary. Right now there are 2-3 teams in the works and I would love to see some more (especially scaled teams). Read up for all the info below.

Registration Open for CrossFit Team Series

Dave Castro on the CrossFit Team Series

News:

The Fittest Woman On Earth On Why Strong Is the New Skinny fitsugar.com

Rich Froning Signs Multi-year Contract With Reebok wodlounge.com

"31Heroes"

Main Class and Advanced RX Class:

“31Heroes Memorial Team WOD“

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):

8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).

** One Bar and Box per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

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Today was our 4th annual 31Heroes workout as a gym. Great turnout for a worthy cause. Thank you to those who registered for our team on EventBrite and participated today to remember our fallen heroes.

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Mad Max

Skills WOD:

3-3-3-3-3
Strict Chest-to-Bar Pull-ups or Strict Pull-ups

Conditioning:

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Handstand Push-ups
9 Ball Slams (30#/20#)

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds.

Checkout:

Max Reps In 6 Minutes of:

800m Run
Max Effort Muscle-ups in remaining time

* Scale to max Ring Dips

Results

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Congrats to Kris and Sam E. for getting their first muscle-ups today! Like the first pull-up that’s a milestone every CrossFitter remembers. Also thanks to Coach Lindsay for having a fun “Rowling” competition post workout tonight.

Tomorrow normal class times. Both classes will do the partner Hero WOD “31 Heroes”.

Worth watching: Highlights from the 2014 Reebok CrossFit Games

Interested in the CF Team Series? Then start planning, read up and make a team! The more teams the merrier for SRCF.

Registration Open for CrossFit Team Series

Extended Sub-3 Minutes: Team Rogue Fitness Black