CrossFit Journal – Page 4 – SNORIDGE CROSSFIT

Artie

Artie

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com

Photo by @robcwilson
Welcome back! Holidays are over and it’s time to clean it up and get back in the gym. No better way to start the new year then with a Hero Workout. The CrossFit Games Open is coming in Feb. and registration starts Jan. 11th. Start getting ready by working on cleaning up your range of motion and technique so that every reps counts when you are completing the Open.
Benchmark Workouts

Deadlift 5-5-5 & AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.

AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)

Photo by @robcwilson

Happy Thanksgiving! We wish everyone a safe and healthy holiday no matter what your plans are.
Note the schedule tomorrow:

Friday is one class ONLY at 10am for a Team WOD
Saturday will follow our normal schedule

Food for thought:
Walking: No Path to Fitness

Front Squat: 1RM & AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

In 15 mins do:
Row 1000m
then in the remaining time, AMRAP of:
7 Handstand Push-ups
7 Front Squats (135#/95#)
30 Double Unders

Photo by @robcwilson

This marks the completion of our latest Front Squat series (10/7/5/3/2/1RM). Look for the same rep scheme for a different lift starting next week. This week we will continue with the Bench Press/Bent Over Row series.
Dumbbells: Did You Get the Message?
Results
Results cont

Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 4-4-4-4

Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

Muscle-up Practice

Practice muscle-ups

After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips

10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Photo by @robcwilson
Congrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate? Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

Task Priority Fight Gone Bad:

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

5 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″/18″)
20 Push Press (75#/55#)
20 Row (calories)
Rest 1 min
* After completing each round rest 1 minute, clock continues to run.

Debbie signed the bucket! That signature was earned!
Photo by @robcwilson
Today’s grinder was a new variant from CrossFit.com on the classic “Fight Gone Bad“. This was a long, tough slog and something we need to do more often…
The Sumo Deadlift High Pull
The Wall Ball
The Box Jump

Team WOD: AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups

Team WOD:

AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups

As a team of 2 complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95#/65#)
8 Hand Release Push-Ups
* Alternate each movement with your partner.

Photo by @robcwilson

CrossFit is fielding a Ragnar Relay Team:

Rich Froning Joins Dave Castro’s Ragnar Relay Team

Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean

Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.

AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders

Photo by @robcwilson

Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
Results
Results cont

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat

Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.

5 RFT: Power Snatches, Overhead Squats and Double Unders

5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders

BTWB

Photo by @robcwilson

4th of July Weekend Schedule:

6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!

The Power Snatch

Applications of the Support on Rings

Shoulder Press 3-3-3-3-3 & Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders

BTWB

Sometimes a gun show is all the motivation you need to row harder.

Photo by @robcwilson

Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal

Back Squat 5-5-5 & FT: Dumbbell Snatches and Rounds Of Cindy

Back Squat 5-5-5

Back Squat 5-5-5

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

FT: Dumbbell Snatches and Rounds Of Cindy

For time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy

*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)

**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

BTWB

Photo by @robcwilson

Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.

The Dumbbell Power Snatch

“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler

Video Contest: 3rd Place – David McMullan: CrossFit Is Triumph

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