Category: Advanced RX
Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper
Advanced RX Class:
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”
For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
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
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
BTWB
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go for 3
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman
Advanced RX Class:
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
“Holleyman“
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
BTWB
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
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.
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)
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- 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.
Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
Advanced RX Class:
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
