Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Plate HogThruster 2-2-2

Thruster 2-2-2

Chipper: Thrusters, 200 m, Thrusters and 3 more

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.

Pull-ups : Max Set

A single set of Pull-ups for max reps.

BTWB 

If you were looking for 10 lb. plates today ask Josh since he apparently hogged almost all of them.

Sign up for the Open and beat Froning!

CF Games Open: It’s Time

Results

Results cont

Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

500

Mums_KB Swing

 

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

Checkout

A single set of Push-ups for max reps.

RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.

BTWB 

Today was a big milestone for Michelle M.  She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier.  We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.

Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.

Here’s what she had to say about it:

“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. ‪#‎sameorbetter‬

CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count) 
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”

500 WOD Crew_Mums

On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!

What’s Your Excuse?

After the Fall

Results

Results cont

Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat_CyrusDU_Michelle

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB  

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

Results

Results cont

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

DSC_2504

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB 

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

  • 30 Day Stop The Slop… starts MONDAY, January 5th!
  • Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
  • Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
  • Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
  • Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
    (Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]

Results

Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min

DSC_5095

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)

Optional Checkout (Choose):

“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min

Death By Muscle Up

With a continuously running clock perform:
1 Muscle 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.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.

Photo by Rob W.

This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays.  The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.

2015 Reebok CrossFit Games Season Schedule

It’s You Vs. You in 2015 blog.beyondthewhiteboard.com

Results

Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

2 Min OHS Challenge

Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
Example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, or choose a Lift (use perfect form).
This is not hang out and visit time, this is practice time.

Checkout WOD

As many reps as possible in 2 mins of:
Overhead Squat (75#/45#)

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.
Optional choose Max Reps OHS or max effort 1k Row.

BTWB  

Tomorrow is the Ugly Sweater / 12 Days of Xmas WOD and our Christmas Pot Luck / Food truck lunch!

  • Class times: 9:30, 10:30 and additional wave beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

DSC_2106Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

BTWB  

Results

Results cont

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Optional Checkout

A single set of Double Unders for max reps.

3 Amigos
 
 
 
 
 
 
 
 
 
Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Freestanding HSPUHang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

Results

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Plank Hold : Max Hold

Main Class:

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)

Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

Plank Hold : Max Hold

A single Plank Hold hold for max time.

Team Bond Team WOD
 
 
 
Results

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