Category: Beyond the Whiteboard

Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

Tommy V

For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

FT: Thrusters, Rope Climbs, Thrusters

For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs

* Scale: 2 Supine Climbs to 1 Rope Climb.

RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.

What’s New in 2015 games.crossfit.com

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Optional Checkout

A single set of Double Unders for max reps.

U.S. Army Applies CrossFit to Prevent Injuries

Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

Bench Press 3-3-3-3-3 & "Baseline" SRCF Intro WOD#1

Bench Press 3-3-3-3-3

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

"Baseline" SRCF Intro WOD#1

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Post total time.
Happy 1 year anniversary to Curtis, Will, Joe W., and Peter!

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches & FT: Muscle-ups and Box Jumps

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load

FT: Muscle-ups and Box Jumps

For time:
12 Muscle-ups
36 Box Jumps (24″/20″)
9 Muscle-ups
24 Box Jumps
6 Muscle-ups
12 Box Jumps

12 Box Jumps, 24/20 in
Scale: 1 MU : 1 Strict Pull-up

This week is Rona’s 5 year anniversary since beginning CrossFit, as well as the 1 year OnRamp anniversary for Will, Curtis, Joe W., and Peter. Congrats all of you on your milestones! Here is something Rona wrote up that she wanted to share reflecting on her experience over the past 5 years at SRCF.

This week is a BIG milestone for me, My 5 year anniversary at SnoRidge CrossFit and as a CrossFitter!!!Like any relationship, CrossFit and I have had our highs and lows over the years but 5 years in, we are still going strong. In the beginning, just like any new relationship there were lots of nervous butterflies, excitement, and learning so much about myself and about CrossFit. I would think about it all the time and drive people nuts talking about my new love. (Very similar to when Rob and I were first dating)Then around year 3 things were a bit tougher, the PR’s were less frequent. The change was slower. But the love was still there, the foundational movements solid but still so much room to grow. Don’t get me started on the CrossFit Open or disappearing and reappearing MU’s or the rocky road that is DL’s (rarely a high point there).
There are many momentous occasions I could talk about but, the two areas of my life I feel CrossFit has added the most value to is my marriage and my ability to deal with life’s stresses and loss.
Some of you may have heard me say that I felt like a spectator in my family prior to CrossFit. I was overweight and very out of shape and felt like there was no way to change that. I felt like the hill was insurmountable. I didn’t go on hikes with the family or if I did, I would feel like I was holding them back. Water parks? Forget it. The strength, endurance and love for fitness I have now I’m so thankful for! CrossFit has given both Rob and I something that we were missing and we are both so happy to share this new fitter lifestyle together. And I’m not just talking about looking better naked. But…that’s a bonus.
The other piece is harder to explain and quantify that value. Over the last 5 years, Rob and I have lost Rob’s dad, our dog Bosco, my grandpa, my cousin and my grandma. It’s been painful, sad and at times devastating. The friends I have made through CrossFit and the support they gave/give to us is beyond words and so deeply appreciated. As is the 1 hour class to checkout of what’s going on in life and dive head first into a WOD. We all know that feeling…it’s invaluable, a sanity saver. On those tougher days it was just what I needed to feel like I could keep going. If that’s not the foundation of a good relationship, then I don’t know what is.
So happy to know all of you other CrossFitters, aka KoolAid drinkers. Those people who don’t bat an eye when I still have my knee sleeves on at the grocery store, or ask about the WOD at the elementary school science fair, the peeps that make an Americano with heavy cream “a normal order” at the local coffee shop and… a special shout out to all the snatch and rope climb lovers out there! Here’s to another 5 year of living a happier healthier life with CrossFit! #betterthenyesterday

~ Rona

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load
* After Snatch work, warm-up MU or Strict Pull-up

Back Squat 4-4-4-4-4 & FT: Rows, Back Squats and Lateral Burpee (Over Barbell)

Back Squat 4-4-4-4-4

FT: Rows, Back Squats and Lateral Burpee (Over Barbell)

For time:
Row 1500m
30 Back Squats (165#/115#)
30 Lateral Burpee (Over Barbell)

“Brooke Ence does Heavy Fran+” – [video]

Back Squat 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 25 min. max.

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Hang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Hang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)