Overhead Squat (Clean Grip) 3-3-3-3
Overhead Squat (Clean Grip) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Skill Work: Rope Climb Practice & "White"
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
“White“
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates (45#/25#)
Run 400m
Optional Checkout
A single set of Double Unders for max reps.
BTWB
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.” ~ crossfit.com
CF Games Open Registration Count:
Team SRCF = 28
The Skinny on Fats www.theboxmag.com
Skill Work: Rope Climb Progressions, Rope Climb Practice & White
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
10 Minutes to practice foot lock
White
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m
Scale:
(45#/25#) for OH Walking Lunge
2 Supine RC to 1 RC
Deadlift 3-3-3 & Diane: Deadlifts and Handstand Push-ups
Choose:
“Diane”
21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
* Choose “Diane” or other version with different rep scheme.
15-12-9-6-3: Deadlifts and Handstand Push-ups
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
BTWB
Today was a choice of metabolic conditioning workouts. You could go with the classic CrossFit benchmark “Diane” (one of the Girls), or complete the same amount of work but in a different rep scheme of 15-12-9-6-3 of each. Why? Because “Diane” can be a huge challenge for many when the initial set of 21 is completed. With the handstand push-ups suddenly exhausted, the WOD transitions suddenly drag out and you find yourself standing there shaking out your arms wondering how you will get another one. By splitting the reps into sets with a more manageable scheme, it keeps you moving.
The Open announcement match-ups and locations have been announced (see below link). While none will be here in the Puget Sound this year, the match-ups are intriguing and the first week kicks it off with Froning vs. Fraser.
2015 Live Open Announcement Venues and Athletes
Pic of Travis (on the right) by the strong guy on the left (which I took).
Deadlift 3-3-3
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up DL for main WOD.
EMOM for 10 mins: 2 Power Clean + 1 Push Jerk & AMRAP 20 mins: 400m and Muscle Ups
EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
2 Power Clean + 1 Push Jerks
* Touch and go on the Cleans
AMRAP 20 mins: 400m and Muscle Ups
Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle Ups
Post total round.
* Scale: 7 Jumping MU, 7 Bar MU or 7 C2B Pull-ups + 7 Ring Dips each rd.
BTWB
Photo by Rob W.
Open registration count = 24! Keep it up and let’s get to 30 by this weekend. 14 Days until the Open.
Every 1 min for 10 mins: Snatch & 6 RFT: Snatches, Wall Balls and Box Jumps
6 RFT: Snatches, Wall Balls and Box Jumps
6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch
BTWB
B.C. comic by John Hart Studios.
Congrats goes to a couple of SnoRidge Squatchers:
Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!
Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.
CF Games:
We now have 18 people signed up for the Open. Let’s keep that number growing. We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…
Nutrition tips from Paleo Nick:
7 Tips To Help You Lose Weight the Healthy Way
“Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]
"Stop the Slop Challenge" 2015 Winners
10 RFT: Burpees and Knees To Elbows
10 rounds for time of:
7 Burpees
7 Knees To Elbows
2015 Stop the Slop Challenge results are in:
The Performance Challenge winner is Raquel K. with a 15.2% time improvement in the “Stop the Slop 3.0” WOD. She PR’d by nearly 3 minutes in the retest! It was very close race (or WOD) to the top spot.
Runners Up for the Performance Challenge:
- 2nd Place: Cyrus M. (111 seconds/14.2% improvement)
- 3rd Place: Jill H. (98 seconds/12.1% improvement)
The Nutrition Challenge winner is Genevieve M. with 8.3% change in bodyweight over the course of the 30 day challenge. That’s a change of 12.4 lbs. lost in 30 days! This challenge was also close as there were two right behind her by less than 1.5% difference.
Runners Up for the Nutrition Challenge:
- 2nd Place: Amy B. (11.6 lbs. lost/7.3% improvement)
- 3rd Place: Seth W. (14.5 lbs. lost/6.9% improvement)
All of the Top Three Nutrition Challenge finishers really stopped the slop. Genevieve completed the Purium 10 Day Transformation Cleanse while both Amy B. and Seth W. completed a Whole30. It proved those methods really work.
Each 1st Place Winner will receive the following prize package:
- $100 each
- A choice of 1 Bag of Xendurance Extreme Endurance or 1 bag of SFH Protein powder
- SRCF Short Sleeve T-shirt or Tank Top
Congrats and shout outs to everyone who participated in our 5th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Lets get a bigger pool next year!
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins Row (calories), Wall Balls and Kettlebell Swings
Team WOD:
AMRAP 20 mins: Row (calories), Wall Balls and Kettlebell Swings
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings(53#/35#)
* Team of 3 Option: Add 10 Box Jumps (24″/20″) after the KB Swings and alternate in the same pattern with three partners.
Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.