Strength WOD:
3-3-3-3
Back Squat
Conditioning WOD:
For time:
30 Back Squat (135#/95#) * Clean from ground
1000m Row
50 Double-Unders
Results
Some Pics from the Games:
“Being Present” with Valerie Voboril – [video]
Category: CF Games
Ladder AMRAP
Strength WOD:
3-3-3-3-3
Press
Conditioning WOD:
As Many Rounds As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
* Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB Swings, and 2 Thrusters, for round 3 do 3 KB Swings and 3 Thrusters, and so on.
Results
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Over the Shoulder(s):
Great work on the strict press today. This is one lift where every little adjustment makes or breaks that barbell path as it goes up off the shoulders. Knowing when to breathe, how to stay tight, grip, elbow and hand position etc. must be consistent or you will stall.
Conditioning workout worthy of an Open WOD:
Notes:
Congrats to Anna S. for achieving her 500th WOD yesterday!
Rob and Rona just came back from the CrossFit Tour Big Sky Montana Affiliate Gathering. Here’s a good write up of what they watched over the past weekend. Sounds like a ton of CrossFit fun.
Visions of Big Sky CrossFit Tour
"Barbara"-ish
3 Rounds for time of:
20 Chest-to-bar Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Squats
* Rest 3 minutes between each round, record total time
Results
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So Angry:
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This one was very close to the benchmark “Barbara” but with chest-to-bar pull-ups and less rounds. If you felt crushed from the 3 “all out” rounds then imagine how the 5 rounds would feel. The rest is what makes it nastier as it allows you enough recovery to push harder each round.
Some pretty interesting facts from the Games: By the Numbers: A Look at the CrossFit Games in 2013
Team x Two
Main Class:
As a Team of 2 complete for time:
800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps
* Partner up, share reps (except runs), one barbell and box. Box jumps must stand up on top of box
Advanced RX Class:
As a Team of 2 complete
2 Rounds for time:
200m Run w/Bumper Plate (45#/25# – team runs together)
30 Power Cleans (Bodyweight)
40 Burpee Pull-ups
200m Run w/Bumper Plate (45#/25# – team runs together)
50 Deadlifts (Bodyweight)
60 Ring Push-ups
* Partner up, share reps (except runs), each athlete uses their own barbell (load to bodyweight)
Results
Double Team WOD fun today!
Top Athletes Throwdown at the 2013 CrossFit Tour – Men [video] Women [video]
Power Hour
Strength WOD:
5-4-3-2-1
Power Clean
* 15 Min max
Conditioning WOD:
5 Rounds for time of:
250m Row or Run (Alternate each round)
5 Power Cleans (185#/135#)
15 Burpees
* Choose to start with either row or run, alternate each round (i.e. if you row first you will row rd. 1, 3, 5 and run rd. 2 and 4)
Results
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Lindsay V. from CrossFit Refinery (below) dropped in today with a group for some power cleans. Welcome!
Transition from 1st Pull to 2nd Pull on the clean; note the vertical shins and how she is maintaining position over the bar with long arms and hamstring tension:
Watch this. We will work this complex into our Oly work when we snatch (1 full + 1 drop snatch – from behind the neck).
“Speed” with Coach Burgener – video [ipod] [mov] [HD mov]
Nutrition:
SFH Response to Omega 3 and Prostate Cancer Study
In addition to Pure Whey Protein we will also be carrying SFH Recovery ($55) in Chocolate and Peach Mango. Recovery is 2/3 pure whey plus approximately 1/3 essential amino acids and should be taken within 1 hr after a WOD.
Agility, speed and power on display with Stacie Tovar:
"SED PT Test"
Strength WOD:
2-2-2-2-2
Thruster
Conditioning WOD:
For time:
“SED PT Test” from CrossFit Centurion
400m Run
45 Kettlebell Swings (53#/35#)
400m Run
30 Thrusters (95#/65#)
400m Run
15 Pull-ups
400m Run
* This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass.
Results
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Dog Days of Summer:
We brought this WOD home with us from our trip to Sacramento (and a couple drop in’s at CFC, our home away from home). This PT test is a hard and fast chipper that is a great test of motor and minimal load.
“A Beautiful Thing” with Lisa Long and Rory Zambard – [video]
Stick Up
3 Rounds for time of:
400m Run
20 Pistols (Alternating Legs)
15 Knees-to-Elbows
10 Handstand Push-ups
Results
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We are back from Pt.2 of our vacation and all coaching schedules are pretty much back to normal. We want to give a huge thank you to all the coaches for covering classes and running things so smoothly without having to interrupt the schedule. We truly have an awesome group of coaches and friends at SRCF.
Some of you may have noticed for this WOD but we introduced an alternate scale for the pistol. Using the single leg high box step up (30″/24″) by alternating the leg for each step up. This method ensures full range of motion while putting a load and balance demand on the single leg. While doing a modified pistol from standing on top of the box and single leg squatting while hanging the opposite leg off the box is also a great scale; often we see an athlete limit their depth once they are off balance or the leg is not strong enough to go through the range. By stepping up on one leg you eliminate that “crutch”.
“Designing The Pig” with Rob Orlando – [video]
"31Heroes"
In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Sandbag/bumper run (45#/25#).
** One Bar per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.
Results
Background from the 31Heroes website:
The 31Heroes Project exists to honor the 31 fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s ‘moment of silence’. This is how we choose to honor those that gave all in the name of freedom.
* Attention: The finals of the 2013 Reebok CrossFit Games will re-air on ESPN2 on Sunday, Aug 4 at 11am PT. Tune in!:
Team SRCF group pic of some of the teams who tackled our 3rd annual “31Heroes” today:
Run, Rings and Rope
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
400m Run
5 Muscle-ups
25 Double Unders
Results
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I should just call this WOD “Wilson” as it was basically Rob’s favorite things. It was only missing some handstand push-ups.
This workout was meant to give plenty of opportunity to work muscle-ups and preferably unbroken sets as long as possible. The run and rope was the time to recover for each round on the rings.
Roll out those lats and upper back after all those muscle-ups. Read how below and use those rollers often:
“Untying the Knots: How to Foam Roll Like A Pro” SweatRX Magazine
“Thank You!” CrossFit Invictus by Josh Bridges (check out the pic)
“Schooling the Press” with Matt Chan – [video]
Spirit of the Games: Kristan Clever – [video]
Sprint Chipper
Strength WOD:
1-1-1-1-1
Power Snatch
* 18 Min max
Conditioning WOD:
For Time:
21 Overhead Sit-up (45#/25#)
15 Snatch (165#/100#)
9 Burpee Box Jump Over (30″/24″)
* Power or squat, choose what works. Scale load to ~ 70-80% of 1RM power snatch.
Results
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I did this modified version of the Sprint Chipper the other day (since we don’t have walls or enough GHD’s) and am still amazed at the times put up at the Games. Hope you all enjoyed this fast chipper.
Event Summary: Men’s Sprint Chipper