3 RFT: Run, Squat Snatches and Handstand Push Ups
3 rounds for time of:
Run 400m
15 Squat Snatches (75#/55#)
9 Handstand Push Ups
Category: CF Games
Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
Skill: Muscle-ups and Ring Dips
Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips
Or
Every 1 min for 6 mins do:
5 Ring Dips
Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.
BTWB
Photo by @robcwilson
Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you. Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.
Advanced RX: Clean & Jerk 1-1-1 & Chipper
Advanced RX Class:
Clean & Jerk 1-1-1
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
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!
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.
“Power Elizabeth”
21-15-9: Power Cleans and Ring Dips
21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip
Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees
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 …
Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders
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
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
Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run
5 RFT: Thrusters, Push Up (Rings) and Run
5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m
Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run
Chipper: Double Unders, Pull-ups, Overhead Squats and Run
For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m
BTWB
Photo by @robcwilson
Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville. It was a team only competition of teams of 2 male or 2 female. There was a RX and a RX + division. It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).
Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs
4 RFT: Run, Handstand Push Ups and Rope Climbs
4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)
BTWB
Pics by @robcwilson
CF Games:
This quote and the below article is a good summary of the difference in the Open vs. Regionals.
“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”
Why Some CrossFit Athletes Dominate the Open and Fail Regionals
Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups
Muscle-ups : 3x Max Rep or MU Practice
Muscle-ups 3x Max Rep
Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)
3 RFT: Run, Power Cleans and AbMat Sit-ups
3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups
BTWB
Happy birthday Mums!
Check out who made the CF Games Update show tonight! This is so cool to see:
CrossFit Games Update: Teen Edition
Congrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.
This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.