Category: CrossFit Journal

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Helen

Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.” 

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article. 

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection



Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

Knees Out

Strength WOD:

12 minutes to find:
1RM (Rep Max) Hang Clean

Conditioning WOD:

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Handstand Push-ups
Front Squats (135#/95#)
Pull-ups
* Rest 1 minute between rounds

Results

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KB Press

What every athlete should know and understand. When is a miss a “miss” or a “fail”? When are you no longer training and just chasing a number? Read below and internalize and this will mean faster progress and minimize unnecessary risk.

When To Move On, and When To Punch Your Missed Lift In Its Stupid Little Mouth by Greg Everett, Catalyst Athletics

Skills:

“Developing the Handstand” with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols 
20 Box Jumps (24″/20″)

Results

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Pistols

Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes. 

Congrats to Kyle for hitting WOD #100 tonight!

Believe CandJ_James L

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

Upstream

For time: 

30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)
70 Burpees

Results

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Curt ready to KB Press:

KB Press_Curt

It’s been a year since we did this last. It’s like swimming upstream. I think we will have to do this one in reverse order soon. 

“5 Ways To Stay Motivated” by CrossFit Lisbeth

We think dogs kind of belong in a CrossFit gym. Read:

“Athena – and Friends” by Michael Brian, CrossFit Journal article [pdf]

Bear Claw

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load. 
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

In 5 Minutes complete:
750m Row
Max Effort Double Unders in remaining time

* Score total DU

Results

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Bear_Aaron W Bear_Matt G

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. 

Bear_Michelle N and Deb

Coaching Tip: Receiving the barbell behind the neck 

  1. Complete the push press/jerk overhead and stand tall
  2. Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
  3. As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
  4. Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Bear_Seth and Bill

Notes:

This guide is spot on and what we apsire to be here at SRCF for each of you:

How To Find the Perfect CrossFit Box For You by CrossFit Rockwall

Chris Spealler won “Amanda” in 3:29 at the 2010 CrossFit Games. Speal completes Amanda 10 seconds faster (9-7-5 of Muscle Ups and Snatches @ 135#).

Shoot It

Strength WOD:

EMOM (Every Minute On the Minute) for 15 minutes complete:
1 Snatch (Squat)

* 60 seconds to complete the lift. Post highest and lowest load.

Conditioning WOD:

Perform 8 intervals of 20 seconds of max effort work with 10 seconds of rest of:

Tabata Shoot Throughs

* Lowest reps in any interval is your score

Results

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1st Pull_Ben Landing Position_Sean

The Shoot Through is a an exercise that can be considered cruel and unusual punishment (when done correctly and in volume). Think of it as a burpee push-up on parallettes. When you ‘shoot it’, be fast!

Reminder: If you haven’t picked up your pre-ordered Movember shirt please remind us when you come in. ($20 per shirt – Cash, Check or we can bill via MindBody)

On Friday the programmed workout will be last year’s MoBro’s WOD. This annual event of luxury for SRCF is inclusive of all MoBros, MoSistas and the rest of you NoMo’s (any dude without a stache). Hit the WOD, donate if you want to support the fight against prostate cancer and share in the butt slaps and mustache rides.

Fist bumps to Amy N. for getting these amazeballs MoSista glasses. Ladies pick up a pair at the box on Friday:

MoSistas

“Olympic Weightlifting Renaissance” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Snatch demo: Note how the bar travels up and back and does not bounce away from the body. His body moves around the bar. 

“Kendrick Farris – Snatch in Slow Motion“

Bodyweight "Fight Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpees
* Rest 1 minute between rounds

Results

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AbMats Gone Bad

Tough WOD today. And here you thought because it was Tuesday we were going to program strength and a checkout? Shame…

Congrats to Christa for logging her 100th and Clint for completing his 250th WOD tonight! 

Notes:

“Pittsburgh Steeler and CrossFitter Will Johnson” CrossFit Journal video [wmv] [mov] [HD mov]

Have a Windows Phone? Grab this free timer app for travel WOD’s.

WOD Timer by WOD
Republic app for Windows in the Windows Store

Happy Almost Turkey Day!

As Many Rounds As Possible in 20 Minutes of:
15 Box Jumps (24″/20″)
15 Burpees
15 Double Unders
1 Rope Climb (15′)

Results

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I don’t know what this place is, but it must be seriously awesome (plus it’s down the street from CrossFit Kona):

Bacon

Happy Thanksgiving! We are very thankful for all of you who choose to be a part of the SnoRidge community. Each of you help to make it the awesome gym, family, and place that it is. See you all soon after our vacation, if we decide to come back from Hawaii… 

Thanksgiving reminder: We are CLOSED on turkey day and there is one class only on Friday at 10am. Saturday is the normal schedule.

“Most, Most, Most: Safety vs. Intensity” with Tony Budding and Pat Sherwood, CrossFit Journal video [wmv] [mov] [HD mov]

Rob rocking his Mo:

MoRob

Hollowed Out

Strength WOD:

5/5/5/5
Front Squat

Conditioning WOD:

For time:

For time:
1000m Row
50 Hollow Rocks 
30 Burpees 
50 Romanian Deadlifts (45#/33#) 
1000m Row

Results

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Hollow Rocks

“A Kipping Pull-Up Instructional” with Cherie Chan, CrossFit Journal video [wmv] [mov] [HD mov]

Chris S_Front Squat

Notes:

Congrats to Greg M. for hitting his 100th WOD today! Hard earned!

Events:

Attention: Moms/Dads and Daughters:

  • We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
  • What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls. Come Christmas shop or bring your little girl to get some new athletic clothing.
  • Michelle will be running an optional Parent/Daughter Team WOD as well for some fun from 4-5pm. 
  • RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
  • Feel free to spread the word to other CF’ers or parents of dancers/gymnasts.

Brutal Fun

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

1/1/1/1/1
2 Position Squat Clean (Floor, then Hang)

Conditioning:

5 Rounds for time of: 

7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)

Rest 4 Minutes then complete:

Max Reps in 2 Minutes of: 

Push Jerks (Use 155#/105# or scale but go heavy)

Results

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Overhead

Saturday classes were both a good suckfest. Great effort and brutal WOD’s. Expect more of the same each week.

For those who asked about when we are going to host Barbells for Boobs (“Grace” WOD/fundraiser for breast cancer awareness) we are looking at late November as the likely date. We will also cap off Movember with our “MoBros WOD”. Shirt order goes in Monday!

Notes:

Nutrition and Recipes: Whole30 OAMC Freezer Menu by Stuff I Make My Husband



Interesting legal win for CrossFit in Canada: Victory in Quebec by E.M. Burton – CrossFit Journal
SNORIDGE CROSSFIT