Category: CF Games

Skills WOD:

Every Minute On the Minute (EMOM) for 5 minutes complete:

Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.

* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.

Conditioning WOD:

15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees

Results

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Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!

Tomorrow I will post the 2013 SRCF Movember T-shirt design.

She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com

Archived Footage of the 2013 CrossFit Invitational

Strength WOD:

3-3-2-2-1-1-1
High Hang Snatch

* Full, scale to power

Conditioning WOD:

Each Individual Run for time:

9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run 
7 Hang Snatch 
7 Muscle-ups
200m Run 
5 Hang Snatch 
5 Muscle-ups
200m Run  

* Scale 1 MU to 1 strict pull-up / 1 ring dip

Results

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“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics

2013 Reebok CrossFit Games Recap Video

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!

Strength WOD:

1-1-1-1-1-1-1
Snatch

* Full, scale to power or hang position

Conditioning WOD:

Each Individual Run for time:

Max Effort 800m Run 
4 min. rest
Max Effort 400m Run 
3 min. rest 
Max Effort 200m Run 

Results

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High “Ten” to Deb for her PR:

Happy Snatch PR day! Today was running sprint conditioning, when our weather finally turns we will see some rowing sprints similar to today.

Congrats to Lindsay and Kyle who completed their CrossFit Level 1 Seminar this past weekend!  

OnRamp Schedule:

Our next OnRamp begins Tuesday, November 5th. There are currently a few slots remaining. If you know of someone who is wanting to sign up tell them to email us ASAP for details/registration.

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 16th, at 8 p.m. ET / 5 p.m. PT.

6 a.m. workout from the CrossFit Trainers Summit – video [ipod] [mov] [HD mov]

Skills WOD:

“Mini Flight Simulator“

For time:

5-10-15-20-25-20-15-10-5 
Double-Unders

* Each set must be unbroken before moving to the next set. 10 Minute Cap.
** Sub 3:1 Single-Unders each round

Conditioning WOD:

AMRAP in 18 Minutes of:

200m Run
12 Wall Balls (20#/14#)
9 Slam Balls (40#/30#)

Results

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Not the full version of OPT’s Flight Simulator, but this shortened version is a heck of way to get some jump rope practice. If this becomes easy work up by the next round of 5 and keep adding until you get good enough to get through the round of 50 or until you get sick of double-unders (like me).

Today someone after the WOD said something to me that just made me smile. They told me that they really enjoyed the conditioning workout and surprised themselves. They had been dreading it all day and were looking for reasons to not come into the gym because they thought it would be a tough workout with something they were not going to be “good” at. Instead of skipping they came in, scaled perfectly, and did very well for themselves. Sometimes the toughest part is just walking through the door. Doing the thing you suck at makes you better at it. Practicing your weaknesses builds skill and work capacity. Before long that becomes habit forming of the good kind. When you are dreading doing what you know you should be coming in to work on, simply drive to the gym, walk through the door, and get to work. You might surprise yourself.

Pride of a Rookie – [video]

Strength WOD:

3/3/3
Snatch Pull

* Snatch Pulls @ loads of 100% of 1RM, 105% of 1RM, 110% of 1RM

Conditioning WOD:

“Randy“

For Time:
75 Power Snatches (75#/55#)

Results

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“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was
killed February 6, 2008 in the line of duty. Our thoughts and prayers go out
to Officer Simmons’ wife and two children.” ~ CrossFit.com

This Hero WOD is one long barbell sprint that demands a strong hook grip, muscular and cardio-respiratory endurance, and the mental determination to grind through large sets.

Notes:

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 8th, at 8 p.m. ET / 5 p.m. PT with the Men’s Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

Congrats to Sam who set (30) and then broke the career win record (31 and counting) as goalkeeper of Chico State University. See you when you are back in town on break!