CF Games – Page 99 – SNORIDGE CROSSFIT

Team WOD: "Lift Up Luke" and Max Effort Day

Team WOD:

“Lift Up Luke”

Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups

Then Max Effort Day:

Choose a minimum of one exercise each round and shoot for a personal record.

Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.

Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.

Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).

You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.

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Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.

Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.

Team Series Update: September 18, 2015

Results

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups

Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups

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FT: Double Under “Diane”

For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups

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Pic by @robcwilson

2015 CrossFit Team Series: Week 1

CrossFit Team Series Events Announced

BTWB’s 20 Most Popular Movements

Results

Results cont

Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.

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4 RFT: Runs, Walking Lunges and Box Jump Overs

4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)

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The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.

A few SRCF “Rules” on the Team Series:

Class and regular programming takes priority; this means teams will need to adjust based on logistics such as equipment, size of class, availability of space/workout area, etc.
See above ^^^. Don’t be the team that wants to take over the gym. You aren’t going to win part of the $15ok purse unless you signed Ben Smith, Rich Froning, and Sam Briggs to your team (If you did sign them then you can have the gym all week at your disposal).
Plan your workouts with your team for availability and be smart. Don’t pick the two longest and most taxing workouts to do on the same day. That would be dumb.
Saturday is NOT the day to plan to do all your Team WOD’s. You have almost a week, spread them out.
Be on time, warm up EARLY out of the way with a purpose, and get your work done with minimal disruption to the schedule.
When you are done, clean up promptly. While it is fun to share a FitAid with your mates, do it after you put things away.
DO NOT under ANY circumstance consider asking me to have the gym open for a special time for you to do your team workouts. This includes asking to use the gym during OnRamp or showing up Saturday at 0930 during the Team Class or 1030 during the Advanced Class and expecting to get it done. I WILL a) say NO and b) freak out on you.
Enjoy the team workouts and have fun!

It’s Time to Team Up

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

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CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
* This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

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The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina

Advanced RX Class:

Squat Clean 3-3-3-1-1-1

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

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“Christina”

Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees

Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011. She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest. The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina. The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus

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Congrats to Dylan who passed the Advanced RX test on Saturday!

Dave Castro’s Top 10 of the 2015 Games

Results

Team WOD: Push Press, Burpees, Kettlebell Swings

As a Team of 2 complete 3 rounds for time of:
50 Push Press (115#/75#)
50 Burpees
50 Kettlebell Swings (53#/35#)

* Alternate work and break up reps as a team. One works while one rests.
** One bar, One KB per team
Post total time.

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Flex by TSue. Pic by @robcwilson

Super Teams of the CrossFit Team Series

Results

Alt EMOM 10 mins: Muscle-ups and Toes-to-bars & Row : 4x 500m

Alt EMOM 10 mins: Muscle-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars

* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.

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Row : 4x 500m, rest 2 mins

Each for time: Row: 4x 500m

Rest 2 mins between efforts.

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Pic by @robcwilson

Way too many cherry pickers today! No barbells = no one wants to row.

The Games Gone Rogue

Results

Results cont

Squat Snatch 1-1-1-1-1 & Bionic

Squat Snatch 1-1-1-1-1

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

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“Bionic”

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

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ATTENTION:

Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).

Please keep the lobby clear of your bags and belongings
Please no snacks or food or drink in the Squatch Cave
Leave the rowers out on the gym floor

CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]

Results

Results cont

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

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Run : 4x 400 m, rest 2 mins

Each for time:
Run: 4x 400 m

Rest 2 mins between efforts.

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Pic by @ robcwilson

REMINDER:

Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:

August 20th @ 9:30 am and 7 pm
Each class will be 1 hour long

Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Grab 3 teammates and make a team!

Great highlight video from the Games: 2015 Games Highlights

Results

Results cont

Tabata: Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats

“Tabata” – Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats : 8 x 20 secs / 10 secs

Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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Pic by @robcwilson

2015 Games Highlights

This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.

Results

Results cont