CrossFit Journal – Page 14 – SNORIDGE CROSSFIT

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

* Scale to 1/2 Daniel at half reps/distances (75#/55#)

Results

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry

Notes:

“CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]

Upcoming Events:

RCF’s Strongest Man and Woman 7 at Rainier CF, 9/22
Occupy Strength at CF Lynnwood, 11/17

CrossFit HQ:

Power and Speed

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD:

8 Rounds, Each for time of:

100m Max Effort Sprint
* Rest as needed between sprints

Results

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Quote of the day: “If you want to win a race you have to go a little berserk.” ~ Steve Prefontaine

Running the Wrong Way: CrossFit Journal

Who looked at today’s conditioning WOD and said “looks pretty easy”? Who still feels that way after 8 rounds of sprinting? Even if you heeded the advice to stretch and foam roll afterwards, note you will be SORE. Work on mobility and grab a roller and do some self-myofascial release techniques. Your legs will thank you.

Labor Day Weekend Schedule:

Saturday 9/1: One class at 0930; NO advanced RX Class
– WOD will have a “Scale-up” option for Adv RX

Monday 9/3: GYM CLOSED; NO Classes! Enjoy the last big weekend of summer. If you want a workout then go outside and do something!

Row Like You Hear Banjoes

Strength WOD:

20 Minutes to complete:
Front Squat
5/5/5/5/5

Conditioning WOD:

For time:

1k Row Max Effort

Results

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Rob 3.0 Front Squats:

“The Rowing Sprint Start” with Shane Farmer, by Again Faster Equipment – CrossFit Journal preview video [wmv] [mov] [HD mov]

Max effort row = Night night

This should be on the wall in the gym. Code of Conduct:

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

* RX+ go heavy

Results

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Frank and the 31Heroes Coffee Haul:

Here’s a couple pics Frank took of the coffee donations for the troops from his old unit that is deployed in Afghanistan. In addition to hosting and completing the recent 31Heroes WOD the gym helped Frank put together enough coffee and goodies to fill 15 boxes for our servicemen and women. Thanks again to everyone who donated for these care packages!

Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com

“The Skill Transfer of the Burpee” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Over the Top

Main Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (115#/75#)
Box Jump (24″/20″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

** You must alternate exercises. Do not move on to the next set until your partner is done with their reps. (i.e. If you finish box jumps you must wait until your partner completes their OHS to use the bar)

Checkout WOD:

50 Toes-to-Bar for time

Advanced RX Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (155#/105#)
Box Jump (30″/24″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

Checkout WOD:

5 Rounds for Time of:

3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU

Results

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The Chelanstand Walk:

Brinkley said “Is that all you got old man?”:

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”

The Overhead Squat by Greg Glassman: CrossFit Journal

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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This workout was like a Pick Your Own Path adventure book. You got to choose how to tackle it and surprisingly there were several different strategies put in play. Some knocked out all the power cleans before breaking up the burpees and double-unders. Some broke it into two or four even rounds. One person started with double-unders while others split the cleans and burpees and saved the double-unders for last. However you went about it the result was still a tough gasser that quickly took the jump out of you.

Cleans are looking better. Remember the goal is that your clean should look great with a PVC, an empty bar, or a heavy bar. Same jump, shrug and land each time; just greater speed, power and drop under the barbell the heavier it gets.

Watch:

“The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

“The CrossFit Experience With Coach B” free CrossFit Journal video [wmv] [mov] [HD mov]

Tabata These

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minute between exercises:

Wall Balls (20#/14#)
Push-ups
AbMat sit-ups
Double-Unders

Results

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Tabata intervals: the longest 20 seconds and the fastest 10 seconds of your day.

Peek-a-boo Wall Balls:

“Muscle-Ups at 10,000 Feet” with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games: “Behind the Scenes at Pendleton“, free CrossFit Journal video [wmv] [mov] [HD mov]

Lindsay and the perfect SUP Handstand:

Clean and Jerk Day

Main Class:

As a team of 2 complete as many reps as possible in 15 Minutes of:

Run 200m
Max rep Clean and Jerks (135#/85#)

* One bar per team. Yes the women’s weight is lower than normal.

** One partner runs while one partner completes max reps of C&J. Swap after each run. Score is total reps.

Advanced RX Class:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Quote of the Day: “‘Inspire a generation’ is our motto. Not necessarily ‘Create a generation’, which is what they sometimes get up to in the Olympic village.” ~ London Mayor Boris Johnson extols the “energy and enthusiasm” of the Games’ 10,000 athletes, to whom some 150,000 condoms have been distributed.

Props to our latest OnRamp group (Paul, Matt, Christine, Dan, Keith, Pam, Bridget, Rebecca) who “graduated” today with their final class and workout. Introduce yourselves, ask questions, learn the rules, and enjoy the ride. Welcome back to Krista B. who after a summer off as a guide on the white water is back in town and in the gym. Also congrats to her for recently completing her CF Level 1 Certification Seminar. Good to have you back!

“Teaching the Jerk and Split” with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

OMG Rona jerked her face off!

Notes:

From now on anyone who lifts the highest on strength day or is the fastest time on the whiteboard for a WOD must celebrate like this German Discus thrower below (you supply your own flag).

The endless discuss celebration (watch): Germany’s Robert Harting was so excited by his win in the men’s discus that tearing his shirt off in front of his cheering section in Olympic Stadium wasn’t quite enough. So he draped himself in the German flag and ran down the track, half-leaping over hurdles to the crowd’s delight.

7 Up

Strength WOD:

3-3-3-3-3
Deadlift

* “Touch and Go” Reps, 15 minutes total.

Conditioning WOD:

7 Rounds for time of:

7 Kettlebell Swings (70#/53#)
7 Toes-to-Bar
200m Run

Results

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Twinsies!

Seriously I go to the Games and buy 25 t-shirts and Sean happens to wear the same one as me today?

“The Best Gym For Startups: CrossFit” by Gregory Ferenstein, Tech Crunch.

“Headed to the Olympics: Erin Cafaro” by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

Oly Test

Strength WOD:

18 Minutes to Establish:

1RM Snatch (Squat or Split)

Rest 2 Minutes

20 Minutes to Establish:

1RM Clean and Jerk (Squat or Split Clean, Push or Split Jerk)

Results

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For those who made it in today you now have a new baseline for your snatch and C&J. If you used a split snatch today I encourage you to still work on your full snatch and your flexibility/mobility to improve that position. Focus on positions, hitting extension, and pulling under the bar as fast as possible with a lighter barbell. Think “Jump with the feet on the floor” both in the snatch and the clean. Both the Snatch and the Clean and Jerk are the best lifts for developing overall athletic ability.

CrossFit Journal Balloon Muscle-up Commercial – video [wmv] [mov] [HD mov]

CrossFit Games Update: July 25, 2012 – Wrap Up Show (Warning these two are complete bozos)