Category: Beyond the Whiteboard

Frankenchipper 2.0

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

Frankenchipper 2015
7th Annual Frankenchipper photo by @robcwilson

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This time we unveiled a new version of our Frankenchipper. This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the new version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. Thanks for making it the event that it is!

Save your costumes from this year and next year we can have a “costume swap” for those who are interested.

Results

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Frankenchipper 2015_Goofy

Lifting: Squat Cleans and Hang Squat Cleans & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

SnoRidge CF_HSPU by CassieLifting: Squat Cleans and Hang Squat Cleans

Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set

*Perform as a complex 1+1

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21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

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Picture by @robcwilson

Squatting For Strength Vs. Squatting For Mass www.boxlifemagazine.com

Results

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Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

SnoRidge CF_DL by OllieAlt EMOM 10 mins: Knees To Elbows and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips

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7 RFT: Deadlifts, Burpees and Pull-ups

7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups

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Photo by @robcwilson

Events:

Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced.  We will program the events between 11/5 and 11/7.  There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

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EMOM for 7 mins: Snatch & 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

SnoRidge CF_Wall Climb TopEvery 1 min for 7 mins: Squat Snatch (Touch & Go)

2 Squat Snatch (Touch & Go), pick load

Every 1 min for 7 mins.

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3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m

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SnoRidge CF_Wall Climb

Photos by @robcwilson

So our government ran a study for 9 days with 43 kids between 9 and 18 years old who were all overweight, high risk of Type 2 Diabetes and other disorders, and averaged a quarter of the daily food intake from added sugars.  In the study they simply replaced the calories of crappy added sugars with crappy carbohydrates (think bagels, baked chips, etc.) that had no added sugar, and also some small amount of fruit and vegetables. This cut their daily average of added sugars from 27% to 10%.  After only 9 days all of the kids showed marked improvements in cholesterol, blood pressure, triglycerides, fasting blood sugar and insulin levels!  Of course the scientists were shocked. Just imagine the results if they ate healthy carbohydrates, proteins and fats in the right proportion and did it for 30 days or longer.

After the FDA made a recommendation to lower the amount of allowable added sugar to the “dietary guidelines” the Sugar Association and the Grocery Manufacturers Association are both fighting the study and criticizing it. This is what is wrong with our food chain.

“Cutting Sugar Improves Children’s Health in Just 10 Days,” The New York Times.

Results

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Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)

SnoRidge CF_2 for 1 WBBack Squat 8-6-4-2-1

Back Squat 8-6-4-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Double Unders and Wall Ball (2 For 1)

3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)

*2 for 1 is a a double squat with each throw.

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Photo by @robcwilson

SnoRidge CF_2 for 1 WB_BarbaraThis past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).

By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday).  If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!

CF Team Series: “The Story of Team Good Times” – [video]

Nutrition:

Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig

Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days

Results

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Advanced RX: Clean & Jerk : 2 Rep Max & Horton

Advanced RX Class:

Clean & Jerk : 2 Rep Max

Find your Clean & Jerk 2 Rep Max.

*Touch and Go.

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SnoRidge CF_Bar MU“Horton“

As a Team of 2 complete 9 rounds for time of:
9 Bar Muscle-ups
11 Clean & Jerks (155#/105#)
50-yard buddy carry

Post total time.
* Share the work with your partner however you choose with only one person working at a time for Bar MU and C&J.
** Solo version is 5 reps of each exercise and carry a heavy sandbag.

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Photo by @robcwilson

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. ~ www.crossfit.com
Learn more about the Heroes 4 Horton fundraising event.

Results 

Team WOD: 2RM Clean and Jerk & Helen Meets Grace

SnoRidge CF_KB and Pull-upTeam WOD: 2RM Clean and Jerk

Find your Clean & Jerk 2 Rep Max.
* 8 min. as a team to each find your 2RM touch and go C&J.

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“Helen Meets Grace”

Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

For time:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)

BTWB 

Results