CrossFit Journal – Page 3 – SNORIDGE CROSSFIT

Back Squat 7-7-7 & FT: Rows and AbMat Sit-ups

Back Squat 7-7-7

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

FT: Rows and AbMat Sit-ups

For time:
Row 500m
50 AbMat Sit-ups
Row 400m
40 AbMat Sit-ups
Row 300m
30 AbMat Sit-ups
Row 200m
20 AbMat Sit-ups
Row 100m
10 AbMat Sit-ups

BTWB

Photos by @robcwilson
Post “Lumberjack 20” and 4th of July hangovers was a good test of rowing and abs of steel.
Here are a few pics from Lumberjack 20:

Pain in the Front Rack?
Here are some tips for fixing flexibility limitations in the front-rack position:
Rack It Right

Results

Advanced RX: Clean & Jerk 1-1-1 & FT: Run, Clean & Jerks and Run

Advanced RX: Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks (Choose load)
Run 800m

BTWB

Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner
** One bar, one box
Post total time.

BTWB

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.

BTWB

Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats

* Choose Option 1 or Option 2

BTWB

Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats

BTWB

Photo by @robcwilson
The Bar Muscle-up With Boz
Scaling the Handstand Push-Up (Pike Push-Ups)

Results

Results cont

Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats

Strict False Grip Supine Ring Rows : 5×4

Strict False Grip Supine Ring Rows 5×4

Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)

Strict Ring Dips : 5×4

Strict Ring Dips 5×4

Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips

BTWB

5 RFT: Muscle-ups, Push Press and Air Squats

5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups

BTWB

Photo by @robcwilson
Dan demonstrates a proper false grip. The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip

Results

Results cont

Lifting: Deadlifts and Weighted Pull-ups & Pt. 1: Handstand Push Ups and Pull-ups & Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars

Lifting: Deadlifts and Weighted Pull-ups

Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
* Alternate DL and PU

BTWB

Pt. 1: Handstand Push Ups and Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 2 minutes then complete Pt. 2

BTWB

Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
* After Pt. 1 Plus 2 minute rest

BTWB

Photo by @robcwilson
Yesterday Luanne was talking about her recent comeback and how to get over it she just told herself to basically come to every class she could for a month. Then I saw this article below shared today from another affiliate and thought it was a good message.
If you or someone you know stopped CrossFit but wants to start again and doesn’t know how, just simply show up to the gym. We will help you scale, modify, encourage and let you take it one WOD at a time!
How to Come Back to CrossFit

Results

Results cont

Hang Power Snatch + Snatch Balance 1-1-1-1 & AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

Hang Power Snatch + Snatch Balance 1-1-1-1

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips

BTWB

Photo by @robcwilson
With the Open behind us it’s time to focus on those movements or type of workout that showed up that were your weakness. Going forward we will try some new things like more dumbbells, different order of conditioning and strength every so often, longer duration workouts and dedicated focus once each week on skills/gymnastic movements (which we have started doing already).
The Power Snatch
The Snatch Balance

One of my favorite series each year is back featuring the best Dottir’s:
Road to the Games Ep. 18.01: Nordic Goddesses

Results

Results cont

Squat Snatch 1-1-1-1-1 & FT: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges and Burpee Over Dumbbells

Squat Snatch 1-1-1-1-1

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

BTWB

FT: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges and Burpee Over Dumbbells

For time:
18 One Arm Alternating Dumbbell Snatches, pick load
10 Single Arm Dumbbell Overhead Walking Lunges, pick load
18 Burpee Over Dumbbells
15 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
15 Burpee Over Dumbbells
12 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
12 Burpee Over Dumbbells
9 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
9 Burpee Over Dumbbells
6 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
6 Burpee Over Dumbbells

* Choose one DB load for both movements. Use 18.0 standards for snatches (change hands below face level and for burpees two foot jump and step back/up is scaling)

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 22
The team is growing! Keep signing up and let’s break 30.
The Dumbbell Overhead Lunge
“Behind the Scenes: ’17 Games, Part 1”

Results

Results cont