Checkout – Page 51 – SNORIDGE CROSSFIT

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Thruster 3-3-3

Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.

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FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

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Or choose:

2015 Masters Qualifier Event 3

2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

This option only allowed if you can RX it, there is a firm 30 minute time cap!

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The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!

Ticket buying info for the 2015 CrossFit Games:

Games Tickets in 2015

Results

Results cont

Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Advanced RX Class:

2015 Masters Qualifier Event 2

Record your best Snatch 1 Rep Max lift.

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2015 Masters Qualifier Event 1

Complete as many rounds as possible in 5 mins of:
5 Muscle-ups
10 Cleans (155#/105#)

Rest 3 minutes, then complete AMRAP #2. Sub 1 Ring Dip to 1 MU.

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AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Complete as many rounds as possible in 5 mins of:
5 Front Squats (155#/105#)
5 Burpee (Bar Facing)

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2015 Masters Qualifier Event 2
2015 Masters Qualifier Event 1

Results

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats & Pt. 1: Deadlift, Toes-to-Bar & Pt. 2: Front Squats, Ball Slams

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load

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Pt. 1: Deadlift, Toes-to-Bar

12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar

Rest 3 minutes between Pt. 1 and Pt. 2.

Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.

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Pt. 2: Front Squats, Ball Slams

12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Ball Slam (40#/30#)

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Photos by Rob W.

Results

Results cont

Advanced RX: Lifting: Close Grip Snatches and Overhead Squat (close grip) & FT: Clean & Jerk plus "Cindy"

Advanced RX Class:

Lifting: Close Grip Snatches and Overhead Squat (close grip)

Close Grip Snatch 1-1-1-1-1 +Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set

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FT: Clean & Jerks, Round of “Cindy”

AKA “Speal V. Khalipa”

For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats

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10min Handstand Walk Practice

Practice the Handstand Walk progression for 10 minutes

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Photo by Rob W.

Fun throwback WOD from 2010 called “Speal V. Khalipa” for the Adv. RX Class yesterday. Ascending clean and jerks with a round of “Cindy” between each round of barbell movements is a grinder and a good mental test.

Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!

Teenagers Advance to the CrossFit Games

Results

Snatch 1-1-1-1-1 & 7 RFT: Double Unders and Snatches

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings and 2 more

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 AbMat Sit-ups
70 Burpees

**APRIL FOOL’S!** (Real WOD’s below)

Snatch 1-1-1-1-1

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7 RFT: Double Unders and Snatches

7 rounds for time of:
35 Double Unders
1 Snatch, pick load

Make one snatch attempt per round. Do not count missed reps.
You cannot repeat a failed snatch! Move on if you miss to the next round. Count only successful lifts and total time.

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Photos of Jules (Open 15.4) and Deb (Open 15.3) by Rob W.

Looks like a few of you bought our April Fool’s joke when you checked beyondthewhiteboard.com today. No we didn’t do yesterday’s WOD in reverse but that will get programmed at some point in the future!

The leaderboard has locked and Jules sits in 8th worldwide for the Teen Girls 16-17 age division and Deb is in 150th worldwide for Masters Women 45-49 division. Congrats and can’t wait to hear about next steps on the road to the Games for both of you!

CrossFit Games Update: April 1, 2015

Results

Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Overhead Squat 5-5-5

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Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

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Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

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Open 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm. Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont

CrossFit Games Open 15.4 & CrossFit Games Open 15.4 – Scaled

CrossFit Games Open 15.4

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
You can enter in your time break time in the notes.
Coaches will explain HSPU measurement standard and mark RX athletes. You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

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Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

CrossFit Games Open 15.4 – Scaled

Complete as many rounds as possible in 8 mins of:
10 Push Press (95#/65#)
10 Cleans (115#/75#)

Athletes use two barbells.

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Photo by Rob W.
Congrats for all the HSPU PR’s today! There were several PR’s throughout the day and during Friday Night Lights which was pretty packed and great energy. If you need to still hit 15.4 you have tomorrow at 10:30am or any class Monday prior to 5pm.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Inside the Leaderboard: March 20, 2015
This rule change for Masters below is something I am NOT a fan of:
Note Regarding Masters and Scaling
Results Open 15.4 RX
Results Open 15.4 Scaled
Results cont

CrossFit Games Open 15.3 & CrossFit Games Open 15.3 – Scaled

CrossFit Games Open 15.3

“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 ft. / 9 ft.
100 double-unders
Enter in your time break time for last round completed (100 DU’s).

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CrossFit Games Open 15.3 – Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 ft.
200 Single-unders

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Photos by Rob W.

So many PR’s! Friday Night Lights exceeded our expectations with many achieving Muscle-Up PR’s whether it was their first, or their first time stringing them or getting them in a WOD. Seeing the women get on the rings and get through muscle-ups is also a big PR for the gym in the Open.

If you are motivated to get a muscle-up then you must practice strict pull-ups, strict ring dips, strict chest-to-bar pull-ups, muscle-up progressions, kip-ups from the floor AND do a ton of false grip work (hangs, pull-ups, transitions). You cannot “will” yourself to get a muscle-up if you do not have the raw strength, skill, and coordination first. You MUST practice. A lot. You have to be diligent to work on all of the pieces, and be patient. If you try to skip any of the pieces you risk injury. Do not just jump on the rings and start flailing around. Even though we program MU progressions/practice every month, you don’t need to wait to work on the requisite skills. Put in the homework. 3-2-1 Go!
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Results 15.3 RX and Scaled
Results cont

Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)

Bench Press 3-3-3

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3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)

Post total time.

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Sit-up (abmat) : 100 Reps for Time

For time:
100 ABMAT Sit-ups

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Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly. One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!

Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.

“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]