CrossFit Journal – Page 8 – SNORIDGE CROSSFIT

Back Squat 6-6-6-6 & AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Back Squat 6-6-6-6

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

AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads

Complete as many rounds as possible in 7 mins of:
12 Hang Power Cleans, 135/95 lbs
10 Back Squats, 135/95 lbs
8 Shoulder-to-Overheads, 135/95 lbs
Use one bar. Clean from floor.

BTWB

This week we launched our brand new website that I have been working with Joe W. on for a few months that not only is using a completely different website platform but still retains ALL of the content we have published on our old site for the past 5 1/2 years! One of the requirements of migrating to an updated web platform was to not lose our gym history (i.e. each of our daily posts) that I have logged for the past 2000 plus days. In addition to that, I wanted to ensure we still had a site that was accessible for members to share results and announcements, coaching tips, and media content while also providing an updated and richer experience for the new visitor who is considering joining or starting CrossFit.

Joe helped to migrate data and content, set up the templates, build the look and feel, and train me on how to use it. He custom wrote code that was able to make this possible and extract every single photo, results page and link I wanted. His expertise was beyond a Godsend, as I had been toying with launching a new website for 2 plus years but kept hitting walls with web developers when I laid out my requirements of extracting all the data from our old platform while still enabling new features.

Some of the new site features:

Auto import of the daily WOD posted directly from beyondthewhiteboard.com (the site I use for doing our gym programming and also tracking results)
Built in contact form for new/prospective clients
Landing page and Photo gallery that shows off the high quality images of our gym and athletes taken by our resident photographer Rob Wilson and our less than high quality but still visually appealing images taken by Michelle and myself of the daily workout
Organized menu and sub-menu for navigation
Testimonials
Easy to read Class Schedule

Big thanks to both Joe and also to Rob W. for the photography used to get the site stocked with eye-catching pictures that tell the story of our gym and community. Hope you enjoy it and if you have any feedback please let us know!
“Zach Forrest: ‘CrossFit Is My Future’” – CrossFit Journal [video]
Results

Case of the Mondays

Strength WOD:

2-2-2-2-2
Press

Conditioning WOD:

For time:

100 Walking Lunges
75 Slam Balls (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats

Results

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Pretty amazing story of a deaf/ASL CrossFit community: “Signs of a Strong Community” – CrossFit Journal [video]

RANT ALERT: This is a NO REP. The whole 5pm class gets a no rep today for this debacle. Put things away correctly. It only makes more work for everyone else. We are not your mom and not a daycare who picks up all the toys for you.

Knee Deep

Strength WOD:

1-1-1-1-1
Snatch

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of:

10 Knees-to-Elbows
10 Burpees

Results

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“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]

Cues for Weightlifting Coaches – CrossFit Journal [article]

Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]

Squat and Swing

Strength WOD:

5-5-3-3-1-1-1
Front Squat

Conditioning WOD:

5 Rounds for time:

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

Results

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Plenty of PR’s today!

Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.

The Optimal Shoulder – CrossFit Journal [article]

"Barraza"

Strength WOD:

5-5-5
Deadlift

* Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD

Conditioning:

“Barraza“

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (225#/155#)
6 Burpee Pull-ups

Results

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U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~ www.crossfit.com

Injury and Opportunity – CrossFit Journal [article]

Clean Pulls

Strength WOD:

3-3-3-3-3
Clean Pull

Conditioning:

As Many Rounds As Possible In 12 Minutes of:

15 Deadlifts (155#/105#)
15 Deficit Push-ups (25# bumper plates)
15 Box Jumps (24″/20″)

Checkout (Optional):

EMOM for 5 Minutes complete:
2 Bar Muscle-ups and 3 Handstand Push-ups (Strict)

1 Bar Muscle-up and 2 Handstand Push-ups (Strict)

Results

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100 WOD, 250 WOD, or 500 WOD shirts. Several of you have asked if we have your size.

I know we need to order some 100 WOD men’s size L shirts, but need to know who needs what. For 100 WOD in women’s and men’s M and XL, as well as 250 WOD and 500 WOD, we have bunch in stock so post so we can check what we have. We have a min order quantity to print new shirts so it makes it essential I know who is looking for what size to see if we will order soon.

Nutrition:

Want to know how to limit your soreness and improve your recovery? Want something that is natural and helps reduce your lactic acid buildup when you workout and improves your aerobic endurance? We now carry the Extreme Endurance supplement. I have taken it now for a month and half and have made a noticeable improvement in recovery, a huge reduction in muscle soreness, and less “muscle burn” during a WOD as lactic acid builds from intense exercise. It’s a pill supplement you take twice a day and one bag lasts a month. Check it out at the above link and the next time you come in ask any one of your coaches.

Do you watch American Ninja Warrior? Here’s some behind the scenes on how it works. Desert Ninjas – CrossFit Journal [article]

Rowing "Annie"

Strength WOD:

Every 1 minute for 6 minutes complete:
1 Power Clean + 3 Front Squats
(Use 70% of your 1RM)

Conditioning WOD:

For time:

500m Row
50 Double-Unders
50 AbMAt Sit-ups
400m Row
40 Double-Unders
40 AbMAt Sit-ups
300m Row
30 Double-Unders
30 AbMAt Sit-ups
200m Row
20 Double-Unders
20 AbMAt Sit-ups
100m Row
10 Double-Unders
10 AbMat Sit-ups

Results

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(Nadia apparently loved the music last night)

On the Shoulders of Giants – CrossFit Journal [article]

Events:

31Heroes Team WOD is Saturday 8/9!

Our annual participation in the 31Heroes Memorial Team WOD will be this Saturday, August 9th at 9:30am. We will run waves for both the main class and the advanced class at 10:45am. This is a team workout with a partner. You will get one bar and one box per team so no mixed teams. This is a fun and very challenging team workout in honor of our fallen heroes. Please see the link above for more details on why this memorial workout exists.

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

5 by 5

Skills WOD:

Every Minute On the Minute for 5 Minutes (EMOM) complete:
3 Strict Pull-ups + 10 Hollow Rocks

Conditioning:

5 Rounds for time:

5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatch (135#/95#)
5 Box Jumps (36″/30″)

Results

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We are back! Huge thanks goes out to all of our coaches for helping keep the gym running smoothly with a full operating schedule the past week. We are very grateful for the support and coverage for SRCF.

With one week to go before the 2014 CF Games start there is a huge amount of content coming out. Want to know the WOD’s? Read all of the released workout details on the Games Events page as they are making almost daily announcements about the workouts.

Two great videos on CF Games athletes:

Hanging Up His Shoes CrossFit.com

A legend in the CrossFit community, Chris Spealler bids farewell to CrossFit Games competition in 2014.

Download the PDF article.

Only Three CrossFit.com

In 2014, the only competitors going to the CrossFit Games are those who qualify at regionals—no special invitations, no past-champ rule, no wild cards.

In the Central East Region, that means only the top three go to the Games, and the region is arguably the toughest one for male athletes. Among the competitors are two past champs, several top-10 Games finishers and a whole line of tough athletes hungry for a ticket to Carson, California.

In this in-depth, emotional look at the men’s competition at the Central East Regional, we follow the top athletes—Rich Froning, Scott Panchik, Graham Holmberg, Marcus Hendren, Nick Fory, Will Moorad, Nick Urankar and Gerald Sasser—through all seven events over three days.

"Fran"

Conditioning WOD:

“Fran”

3 rounds of 21-15-9 reps of each for time:
Thruster (95#/65#)
Pull-ups

Recover, then complete:

Strength WOD:

1-1-1-1-1
Clean (Squat)

* Not a 1RM, build to progressively heavier singles

Results

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“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 68k results posted (the most logged of all WOD’s). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. For only 90 reps it leaves most lying on their backs or suffering the “Fran cough” for hours afterward.

Today we had a 10 minute time goal. This was meant to force you to scale correctly which meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. This workout is usually somewhere in the range from 3-8 minutes.

Placing the strength WOD after “Fran” was Sean’s idea to allow for everyone to hit the benchmark fresh and then get some heavy single cleans in a fatigued state.

Notes:

This video below is worth watching. If you can deal with some “f bombs” then watch how a world class boxer decides to use CrossFit as a strength and conditioning functional fitness program to improve himself in the ring. For all of the keyboard haters and internet skeptics out here this video is precisely why so many thousands of people have changed their lives through CrossFit. Simply put, it works. Is it the only way to get fitter? No, but this video shows the beauty of the CF community and passion of it’s coaching, the results of constantly varied, functional movement done at relatively high intensity, and the confidence it brings. Hopefully this will manifest itself on his next fight later this month.

Guerrero – CrossFit Journal video [ipod] [mov] [HD mov]

Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.

“On May 4, 2013, Robert “The Ghost” Guerrero faced off against boxing welterweight champion Floyd Mayweather. After 12 rounds, the decision was unanimous: Mayweather retained his title.

Guerrero began picking apart the defeat.

‘There’s more stuff I could have done in the gym,” he says.

The 31-year-old had known Dave Castro, CrossFit Inc.’s Director of the CrossFit Games/Director of Training, since turning professional 13 years earlier, and Castro had been trying to get the fighter to try CrossFit. Skeptical, Guerrero was finally agreeable. At the start of 2014, he began training with Brian Chontosh, a Level 1 Seminar Staff member and a retired U.S. Marine Corps officer who had been awarded the Navy Cross for heroic actions during the 2003 Iraq invasion.

“The warrior aspect of him and the fact that he was a leader of men and he was a leader of men in combat, for me, that made sense to pair him with Guerrero,” Castro explains.

What Chontosh saw in Guerrero was surprising.

“My initial assessment of Rob and his movement was like, ‘There’s no fucking way … that this guy is a six-time world champion. There’s no way,’” he recalls.

Guerrero suffered from a weak core, had no awareness of when his body was in flexion or extension, and performed “atrocious” squats.

“I’m surprised that he’s not, like, walking around with a cane,” Chontosh says.

Chontosh knew he had a lot of work to do, but in a matter of four months—and with some inspiration from Chris Spealler—Guerrero upped his game and became a new athlete.

“He’s fast. He’s strong. He has the awareness and the wherewithal of his body—the kinesthetic awareness—to actually apply the strength where he wants to with the speed that he has. He’s dangerous. He’s deadly right now,” Chontosh says.”

By Jay Vera ~ CrossFit Journal