CF Games – Page 98 – SNORIDGE CROSSFIT

Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

Hang Power Clean 3-3-3-1-1-1

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

BTWB

3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips

BTWB

Photo by @robcwilson

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

Paleo Italian meatballs and scratch made marinara with spaghetti squash
Paleo turkey chilli
Cilantro lime yams
Paleo chicken salad

Sam Briggs Wins the CrossFit Liftoff

Dan’s Dream: USA Team

Results

Results cont

Back Squat 5-5-5-5-5 & 5 RFT: Handstand Push-ups, Back Squats and Double Unders

Back Squat 5-5-5-5-5

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

BTWB

5 RFT: Handstand Push-ups, Back Squats and Double Unders

5 rounds for time of:
9 Handstand Push-ups
9 Back Squats (135#/95#)
30 Double Unders

BTWB

Seated DB Press photo by @robcwilson

This Sunday is the CrossFit Invitational competition between Team USA, Canada, Europe and Australia. Watch it live on the CrossFit Games website Sunday 7-9am PST or rebroadcast on ESPN2 from 3-5pm PST.

How to Watch the 2015 Reebok CrossFit Invitational

Rich Froning to Replace Ben Smith at the Invitational

Results

Results cont

Bench Press 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings, Run, Muscle-ups

Bench Press 3-3-3-1-1-1

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

BTWB

5 RFT: Kettlebell Swings, Run, Muscle-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
5 Muscle-ups
Run 200m

Or:

5 RFT: Kettlebell Swings, Run, Pull-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
15 Pull-ups
Run 200m

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
We want to wish all of you and your families and loved ones a happy and safe Thanksgiving holiday. See you all in the gym either Friday or Saturday AM or next week.

Rich With Experience: Froning Coaches USA Team

2015 CrossFit Invitational: Europe Team

Results

Results cont

Deadlift 3-3-3 & FT: Burpees and Deadlifts

Deadlift 3-3-3

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

BTWB

FT: Burpees and Deadlifts

For time:
30 Burpees
20 Deadlifts (225#/155#)
Rest 1 min
20 Burpees
15 Deadlifts
Rest 1 min
10 Burpees
10 Deadlifts

Running clock. Athlete manages their own 1 minute rest as they go. Time stops after last set of 10 DL.

BTWB

Photo by @robcwilson

CF Mayhem Men Rich Froning, James Hobart, and Matt Hewett complete the Lift Off Event 2 (Clean and Jerk)

Results

Results cont

Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Overhead Squat 3-3-3-3-3

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

BTWB

AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders

BTWB

Photo by @robcwilson

Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.

CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com

Liftoff Leaders

Results

Results cont

Team WOD: Thrusters, Burpees EMOM

2 person team must complete 100 Thrusters (135#/95#) for time:

1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.

BTWB

Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.

Photo by @robcwilson

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Team Series Update: Final Results

Results

5 RFT: Squat Cleans and Kettlebell Swings & Death By – Muscle-ups or Chest-to-Bar Pull-ups

5 RFT: Squat Cleans and Kettlebell Swings

5 rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Time Cap: 15 Minutes

BTWB

Rest 5 Minutes Then:

“Death By” – Muscle-ups or Chest-to-Bar Pull-ups : 1 rep + 1 rep / 1 min

Death By Muscle-up or Chest to Bar Pull-up

With a continuously running clock perform:
1 Muscle-up (or C2B Pull-up) in the first 1 min,
2 Muscle-ups in the second 1 min
3 Muscle-ups in the third 1 min
…
Continuing this for as long as you are able.

BTWB

That’s not a muscle-up.

Photo by @robcwilson

The Team Series results are in and Ben Smith and Co. win it for the second year in a row!

Leaders of Week 2

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Every 1 min for 10 mins: Snatch & Double AMRAP

Every 1 min for 10 mins: Snatch

1 Snatch, pick load

Every 1 min for 10 mins.
Full squat

BTWB

Pt. 1

Complete as many rounds as possible in 6 mins of:
3 Squat Snatches (135#/95#)
6 Toes-to-bars
Rest 3 minutes then continue to Pt. 2

BTWB

Pt. 2

Complete as many rounds as possible in 6 mins of:
100m Run
6 Burpee onto Bumper Plate (45#)

BTWB

Photo by @robcwilson

Coach Lindsay shared this with the FB Group and I thought it was a great post to share here. Take a moment to read it.

Disclaimer: I’m about to write a lot of words…

As I cautiously dip my toes back into the Crossfit ocean, I am reminded of how much of an impact we all can make in each other’s worlds with kind words and caring actions.

Everybody knows that it takes a lot of courage to try Crossfit. But not everybody knows how much courage it takes to come BACK to Crossfit.

Think about how you felt when you walked into the box for the first time. You were likely a mix of nervous, excited, scared, intimidated and determined. You didn’t know anybody or anything. You suspected that getting started wasn’t going to be easy. But people were welcoming and empathetic. Nobody mocked you for using a training bar to lift, or for using 4 different bands for pull ups, or for doing 16” box jumps. They encouraged you to work within your abilities. And you did. And you got better. Stronger. Happier. More comfortable in your own skin.

Sometimes life gets in the way of Crossfit. Gasp! Yes, I did say that. Shit happens. Priorities shift. People get sick, or get a new job, or get pregnant, or get injured. For a million different reasons, sometimes you need to walk away. You might not be ready to come back to the gym for a month. Or maybe 6 months. Maybe even a year!

The longer you’re away, the harder it is to come back. You KNOW how much it’s going to hurt. You KNOW how much slower/weaker you’ll be than the rest of your bro’s. You KNOW you won’t be able to do what you know you’re capable of. You KNOW your Lululemon’s won’t fit like they did 6 months ago. You KNOW you’re going to be tired and pukey and frustrated with yourself. But you muster up all of your courage and walk back through that door.

When you see those faces that you haven’t seen in months, know that they are scared and self-conscious. Instead of asking them where the hell they’ve been, ask them how they’re doing. Ask them if they need refreshers on exercises; not if they need to go back to On Ramp. If you see them doing burpees at the end of a WOD, five minutes after you’ve finished, don’t tell them to go faster; get down and do some slow burpees with them. Because slow burpees are more effective when you have a buddy.

We say it constantly; our community is what makes us different than the Globo Gym’s of the world. We’re nice. We’re real. And gosh darn it, people like us! Be those things! Let’s not lose sight of what’s important…each other.

“Be kind, for everyone you meet is fighting a battle you know nothing of.”

Tune in tomorrow afternoon! 2015 Reebok CrossFit Games to Air in Prime Time on ESPN2

Results

Results cont

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups & 21-18-15-12: Deadlifts and Runs

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:

3 Power Cleans, pick load
6 Strict Pull-ups

BTWB

21-18-15-12: Deadlifts and Runs

21-18-15-12 reps, for time of:
Deadlift (225#/155#)
Run 400m

BTWB

Photo by @robcwilson

Rob’s been on fire with two of his pics being used by the CrossFit Instagram this past week! #hirehimtocrossfitmediaalready

Congrats to Jules for competing on Team Teen Progenex this past weekend in the Cascade Classic by Kill Cliff at Pier 66 in Seattle. Their team of four competed against 54 other teams and some CF Games and several Regionals teams. They not only held their own overall they showcased their fitness and impressed everyone with their strength, gymnastics skills, and pure effort.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Saturday 10/31 SRCF “Frankenchipper” WOD:

Team Series Update: October 6, 2015

Results

Results cont