Category: Beyond the Whiteboard

Every 1 min for 10 mins: Bear Complexes & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

AMRAP

Every 1 min for 10 mins: Bear Complex

Every 1 min for 10 mins do:
1 Bear Complex
* No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)

BTWB

AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees

BTWB 

Although we explain it often, most forget what the heck the Burgener Warm-up is. Listen to Coach B explain it himself.

Coach Burgener Explains The Burgener Warm-up

This warm-up should be approached with discipline and consistency of movement. It is not only a prep series to get ready to snatch; it’s a cycle that creates repetition in speed, bar path, technique and footwork and will directly improve your snatch movement or reinforce bad movement. Whether you use a PVC or an empty bar, treat it the same as if you are under load. You want to move with “perfection” each and every time.

Results

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Bench Press 5-5-5-5-5 & 1/2 Cindy

Half CindyBench Press 5-5-5-5-5

Bench Press 5-5-5-5-5

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

BTWB

1/2 “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB 

Attention Teens! The CF Open will have a teen division this year with two age categories (14-15 and 16-17). I strongly encourage all of our teens to register compete in the teens division and kick some butt! These divisions will be filled with competition any teenager will see in the future as they continue with CrossFit, rather than competing in the Open against old(er) people like me.

Dave Castro on the Teen Division

Results

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Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

PS_SaerEvery 1 min for 10 mins: Power Snatch

EMOM: 2 Power Snatches, pick load

* Not touch and go

BTWB

5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

5 rounds for time of:
6 Power Snatches (115#/75#)
9 Toes-to-bars
12 Kettlebell Sumo Deadlift High-pulls (53#/35#)

BTWB 

We are almost two weeks into the Stop the Slop Challenge. Keep up with your nutrition changes, stay consistent in the gym, and get ready for the retest in two more weeks. This  is great prep for the Open starting soon after.

Reminder: Sign up for the 2015 CrossFit Games Open that starts at the end of February! On the fence about the RX Open? Then sign up for the scaled division.

“… And Fitness For All” – [article]

Breaking Down Julie Foucher’s 1 Million+ Meters Rowed [Article]

Results

Results cont

Results cont 2

Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Couple Row

Team WOD: “Jackie” Plus

For Time:
2400m Row
–then–
2 Rounds of:
50 Thrusters (75#/55#)
50 Pull-ups

* As a team of 2, complete the row then break up reps for 2 Rounds. One partner works at a time, one rower, one barbell.

Advanced RX Class:

Every 1 min for 10 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 10 mins.

BTWB

AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Complete as many rounds as possible in 10 mins of:
1 Muscle-up
2 Power Clean & Jerks (135#/95#)
3 Deadlifts (225#/155#)

BTWB  

Reposting this story of Matt Chan’s biking accident as it’s an amazing story of recovery and how sometimes every little thing that happens can be a series of improbable events that if just one doesn’t happen, everything goes wrong.

After the Fall

Results

SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push Jerks

SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push Jerks

For Time:
200 m Run
20 Box Jump (20 In.)
20 Hang Power Cleans (45#/35#)
20 Kettlebell Swings (35#/26#)
20 Front Squats (45#/35#)
20 Kettlebell Swings (35#/26#)
20 Push Jerks (45#/35#)
20 Box Jump (20 In.)
200 m Run

Post total time.

BTWB

Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

500

Mums_KB Swing

 

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

BTWB

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

BTWB

Checkout

A single set of Push-ups for max reps.

RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.

BTWB 

Today was a big milestone for Michelle M.  She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier.  We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.

Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.

Here’s what she had to say about it:

“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. ‪#‎sameorbetter‬

CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count) 
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”

500 WOD Crew_Mums

On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!

What’s Your Excuse?

After the Fall

Results

Results cont

SNORIDGE CROSSFIT