Alt EMOM 12 mins: Thrusters and Rows & Week of Benchmarks: Annie

Alt EMOM 12 mins: Thrusters and Rows

Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row (150m/125m)

Week of Benchmarks: Annie

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Photo by @snoridgecrossfit

Week of Benchmark workous! Starting with Murph on Memorial Day then Annie today. We will program a classic CrossFit Benchmark workout each day for the rest of the week.

The New Girls

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups & FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups

FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit

HSPU and You: Master the Movement

Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com

Results

Results cont

Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats

Alt EMOM 16 mins: Row Calories and Strict Pull-ups

Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups

3 RFT: Rows, Hang Power Cleans, and Air Squats

3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Today the 2022 CrossFit Open kicks off! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Open WOD 22.1:

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)

Score total reps.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

* Scaled DB is 35#/20# and step ups are allowed

Results

Shoulder Press: 3RM & Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

Shoulder Press: 3RM

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

Photo by @robcwilson @snoridgecrossfit

Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.

Starrett attributes most injuries to:

  • Poor preparation or taking insufficient time to warm up
  • Athletes lacking the necessary range of motion
  • Generally not treating the shoulder with the same care as the rest of the body

To address shoulder discomfort before it becomes a problem, he recommends:

  • Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home
  • Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
  • Checking in with your breathing. Maintaining regular breath patterns often restores mobility.

WATCH  

Results

Weighted Strict Pull-up 4-4-4-4-4 & AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Weighted Strict Pull-up 4-4-4-4-4

Weighted Strict Pull-up 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row

AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups

Photo by @robcwilson @snoridgecrossfit

The Secret to Pull-Ups

Results 

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Sumo Deadlift 4-4-4 & Hero Week: Sham

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

Hero Week: Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com

Photo by @robcwilson @snoridgecrossfit

Day 5 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”

Upcoming: J.T., and Danny

Results

Overhead Squat 5-5-5 & 4 RFT: Rows and Alternating Dumbbell Power Snatches

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

4 RFT: Rows and Alternating Dumbbell Power Snatches

4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

Overhead Squat Development

We are in Phase 2! Look for increased class sizes starting today.  Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.

Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.

Results

Results cont

Power Clean 3-3-3 & Georgia

Power Clean 3-3-3

Power Clean 3-3-3

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

Georgia

5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.

Photo by @robcwilson @snoridgecrossfit

A Membership for Mental Health

Results

Results cont

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

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