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.
Category: Beyond the Whiteboard
Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.
AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU
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.
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Handstand Push-up (Strict)s : 5×5 & AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams
AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams
Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
5 Toes-to-bars
7 Push Press (115#/75#)
9 Ball Slams(30#/20#)
BTWB
There are a few people who still need to pay for the Stop the Slop Challenge. If you haven’t yet paid please bring it in so we can announce the winners/prizes. Both of the challenges were a tight race!
Do you miss your snatch landing behind you? Read below.
Missing Snatches Behind: Diagnosis and Correction catalystathletics.com
How Does Age Affect Improvement In CrossFit? blog.beyondthewhiteboard.com
“Modifying Intensity” with Chuck Carswell – [video]
Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats
Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.
FT: Rows; 3x Burpees, Thrusters and Overhead Squats
For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)
BTWB
Photos by Rob W.
We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!
Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.
2015 Regional Venues Announced
“Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.
Every 1 min for 11 mins: Hang Squat Snatch
Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
These do not have to be UB, think form and technique for each lift.
Clean : 1 Rep Max & Bench Press : 1 Rep Max
Clean : 1 Rep Max
Record your best Clean 1 Rep Max lift.
* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.
Bench Press : 1 Rep Max
Record your best Bench Press 1 Rep Max lift.
BTWB
Photo by Rob W.
Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!
Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.
Attention:
If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.
“Getting it Off Your Chest: Camille and Clever Bench” – [video]
“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]
Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders
SRCF “Stop the Slop WOD” Performance Challenge 3.0
For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m
Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell
Post WOD Skills: Double Unders
Not for time or reps. Goal is to practice your double under skill and speed.
BTWB
Photo by Rob W.
“Virtuosity“: Doing the common uncommonly well.
Virtuosity with Chuck Carswell – [video]
Today was our retest after the Stop the Slop Challenge. 30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.
Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.
Back Squat 5-5-5 & 2011 CF Games Masters Chipper
Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more
For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)
* Change load after PC for SDHP
BTWB
Game face:
Pics by Rob W.
Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet. Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!
Today’s SB Hangover WOD was from the 2011 CF Games Masters competition. This chipper was the fourth out of five events.
Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.
Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!