Daily WOD – Page 320 – SNORIDGE CROSSFIT

Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Power Clean 1-1-1-1-1

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

AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups

*Scale MU to 10 Strict Pull-ups

BTWB

Photo by @robcwilson

Coach B tells you all about the LiftOff:

‘Do You Even Liftoff, Bro?’

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Results

Results cont

Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

Bench Press 3-3-3-3-3

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

BTWB

FT: Rope Climbs, Push Press and Rows

For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m

BTWB

Photos by @robcwilson

Next Up:

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Pull-ups, Bar Muscle-ups

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Front Squats, Pull-ups, Chest-to-Pull-ups and Bar Muscle-ups

For time:
21 Front Squats (95#/65#)
21 Pull-ups
15 Front Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Front Squats (185#/125#)
9 Bar Muscle Ups

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Welcome to Taylor and Amanda S. who recently completed OnRamp along with Kim S., Raine, Stephen, and Jeremy R.

Photos by @robcwilson

Housekeeping announcement regarding kids and pets:

We want to remind parents that the Squatch Cave is where we need your kids to stay. Please ensure your little one(s) are not in the front lobby or at the desk. The lobby area is meant for members to roll out, hang out, and generally needs to be a kid free zone. Please help the kids understand our rules and that staying put in the Cave is needed for their safety.

We have a received a few comments regarding the gym turning into a “kennel”. Going forward the dog policy is that member’s dogs will need to stay outside of the gym and can’t be out in the gym floor or tied up in the lobby (Obviously the only exception is Zoe). They can be leashed out back if needed. Dog hair, barking, accidents, allergy concerns, and several playing dogs unfortunately is very disruptive so we need to make this change.

Please know this isn’t due to any single child, pet or incident whatsoever. We just felt this is a necessary decision to proactively address before there is some sort of problem or complaint. Please do not read anything more into this! There is and was no “drama”! Thanks for your understanding, we love pets but recognize that not everyone else does. We want a business that is fun, friendly and family focused; but also clean, orderly, predictable, and appealing to all of our members beyond just a workout. We need everyone’s help to make that happen.

Results

Results cont

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

7th Annual Frankenchipper photo by @robcwilson

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This time we unveiled a new version of our Frankenchipper. This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the new version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. Thanks for making it the event that it is!

Save your costumes from this year and next year we can have a “costume swap” for those who are interested.

Results

Results cont

Split Jerk 1-1-1-1-1 & Row 2k

Split Jerk 1-1-1-1-1

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

BTWB

Row 2k

Row 2000m

This is an all out effort for time.

BTWB

“Aging, Performance and Health” – CrossFit Journal [article]

Photos by @robcwilson

Results

Results cont

Lifting: Squat Cleans and Hang Squat Cleans & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Lifting: Squat Cleans and Hang Squat Cleans

Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set

*Perform as a complex 1+1

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB

Picture by @robcwilson

Squatting For Strength Vs. Squatting For Mass www.boxlifemagazine.com

Results

Results cont

Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

Alt EMOM 10 mins: Knees To Elbows and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips

BTWB

7 RFT: Deadlifts, Burpees and Pull-ups

7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups

BTWB

Photo by @robcwilson

Events:

Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

EMOM for 7 mins: Snatch & 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

Every 1 min for 7 mins: Squat Snatch (Touch & Go)

2 Squat Snatch (Touch & Go), pick load

Every 1 min for 7 mins.

BTWB

3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m

BTWB

Photos by @robcwilson

So our government ran a study for 9 days with 43 kids between 9 and 18 years old who were all overweight, high risk of Type 2 Diabetes and other disorders, and averaged a quarter of the daily food intake from added sugars. In the study they simply replaced the calories of crappy added sugars with crappy carbohydrates (think bagels, baked chips, etc.) that had no added sugar, and also some small amount of fruit and vegetables. This cut their daily average of added sugars from 27% to 10%. After only 9 days all of the kids showed marked improvements in cholesterol, blood pressure, triglycerides, fasting blood sugar and insulin levels! Of course the scientists were shocked. Just imagine the results if they ate healthy carbohydrates, proteins and fats in the right proportion and did it for 30 days or longer.

After the FDA made a recommendation to lower the amount of allowable added sugar to the “dietary guidelines” the Sugar Association and the Grocery Manufacturers Association are both fighting the study and criticizing it. This is what is wrong with our food chain.

“Cutting Sugar Improves Children’s Health in Just 10 Days,” The New York Times.

Results

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Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)

Back Squat 8-6-4-2-1

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

BTWB

3 RFT: Double Unders and Wall Ball (2 For 1)

3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)

*2 for 1 is a a double squat with each throw.

BTWB

Photo by @robcwilson

This past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).

By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday). If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!

CF Team Series: “The Story of Team Good Times” – [video]

Nutrition:

Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig

Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days

Results

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Team WOD: 2RM Clean and Jerk & Helen Meets Grace

Team WOD: 2RM Clean and Jerk

Find your Clean & Jerk 2 Rep Max.
* 8 min. as a team to each find your 2RM touch and go C&J.

BTWB

“Helen Meets Grace”

Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

For time:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)

BTWB

Results