Community. Coaching. Caring. Since 2009.
Split Jerk 1-1-1-1-1Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2000m
This is an all out effort for time.
“Aging, Performance and Health” – CrossFit Journal [article]
Photos by @robcwilson
Results
Results cont
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
30 Back Squats (135#/95#)
Run 400m
20 Front Squats (135#/95#)
Run 400m
10 Overhead Squats (135#/95#)
Congrats Kaylee on notching your 250th WOD in your WOD Book tonight!
Events:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Stay tuned for the Evite to be posted (hopefully Michelle gets to it before Halloween). On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
Check out the picture used in this article from @robcwilson!
“Scaling CrossFit Workouts” – CrossFit Journal [article]
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups
* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.
AMRAP 7 mins: Chest-to-bar Pull-ups and ThrustersComplete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)
Photo by @robcwilson
Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.
OnRamp:
Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!
Our September OnRamp Schedule is:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
“The Myth of Adrenal Fatigue” – CrossFit Journal [article]
Every 1 min for 10 mins: Muscle-ups2 Muscle-ups
Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups
3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats
Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.
Read: You Don’t Know Squat CrossFit Journal
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com
Nutrition:
New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]
Every 1 min for 10 mins: Hang Power Cleans and Hang Squat CleansEvery 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
* Perform both as a complex (linked as a set).
As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.
Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).
For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)
Hollow Rocks 3×10
Rest as needed between sets.
For quality, not time.
“Tabata” – Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secsTabata Air Squat
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Step Down Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Box Jumps must be jump up and step down. No rebounding.
Photos by Rob W. (Mike snatches and Erin’s 100th WOD)
For time:
Run 400m
30 Shoulder-to-Overheads (135#/95#)
20 Box Jumps (30″/24″)
10 Muscle-ups
Run 400m
* Scale: 1 MU : 2 C2B Pull-ups
The Open begins this week! On Thursday we will stream the Live announcement of Open WOD 15.1 in the lobby. On Friday we will program the WOD for all classes.
Schedule Change: (Starting this week)
Two good videos to watch:
“inFlux: Episode 2.2” – CrossFit Journal [video]
Amazing documentary on the mindset, training, and personalities of some of the best of the CrossFit Games Athletes: 2014 Games
Bear Complex 1-1-1-1-1Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.
Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders
We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!
