Beyond the Whiteboard – Page 462

Advanced RX: Clean & Jerk 1-1-1 & Chipper

Advanced RX Class:

Clean & Jerk 1-1-1

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

Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups

BTWB

Photos by @robcwilson

Fun in the sun then had to beat the heat with a sprinkler cool down.

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!

Story in the Atlantic

Results

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>

* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.

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Photo by @robcwilson

Post WOD today we had some sled pushing fun: Sled Relays!

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!

Results

Strict Pull-ups : 5×3 & 21-15-9: Power Cleans and Ring Dips

Strict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort

Strict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort

Rest as needed between sets.

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“Power Elizabeth”

21-15-9: Power Cleans and Ring Dips

21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip

BTWB

Photo by @robcwilson

CrossFit Games Update: Team Edition Part 2

Results

Results cont

Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1

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FT: Rows; Overhead Squats, Burpees, Overhead Squats, 9 and more

For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees

BTWB

Photo by @robcwilson

Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.

2015 CF Games:

25 Days to go!

The 2015 Reebok CrossFit Games Start Here …

CrossFit Games Update: Team Edition Part 1

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

Hang Power Clean 3-3-3-1-1-1

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Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB

PR pic by @robcwilson

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Bell & FT: AbMat Sit-ups, Hollow Rocks and V-ups

“Bell“

3 rounds for time of:
21 Deadlifts (185#/135#)
15 Pull-ups
9 Front Squats (185#/135#)

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Checkout:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

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“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com

Nutrition:

New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]

Results

Results cont

Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

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5 RFT: Thrusters, Push Up (Rings) and Run

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m

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Congrats to Kelli S. on her 500th WOD tonight!

Photo by @robcwilson

Fitness Feast at the East

Results

Results cont

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

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Team "Kelly"

Team “Kelly”

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)

* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.

Kelly is a classic CrossFit Benchmark WOD done solo. It is terrible.

Photo by @robcwilson

BTWB

Results

Snatch Balance 1-1-1-1-1

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

BTWB