Advanced RX Class:
Every 1 min for 7 mins: Snatch
1 Snatch, pick load
Every 1 min for 7 mins.
Use as a warm up for WOD
Category: Daily WOD
Team WOD: Power Snatch : 1 Rep Max & Team WOD: Row, Overhead Squats, Toes-to-bars, Burpees
Team WOD:
Power Snatch : 1 Rep Max
Find your Power Snatch 1 Rep Max.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees
As a team of two complete for time:
100 Row (calories)
50 Overhead Squats (95#/65#)
50 Toes-to-bars
50 Overhead Squats
50 Toes-to-bars
100 Burpees
Post total time.
* Break up reps with your partner, but only one may be working at a time.
** One barbell per team.
Back Squat 8-8-8-8 & 4 RFT: Runs, Air Squats and Push Press
Back Squat 8-8-8-8
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Air Squats and Push Press
4 rounds for time of:
Run 400m
30 Air Squats
15 Push Press (115#/75#)
BTWB
Squat photos by @robcwilson
Announcement Regarding “Skill/Strength/Accessory Work”:
While we recognize the need for and encourage everyone to work on weaknesses, build upon strengths, or just get extra fitness in; there are some rules to follow for gym etiquette re: “checkouts and extra work”.
- If you are wanting to work on something extra before or after the class WOD, then you MUST check in with the coach of that class. The COACH will let you know what is acceptable to work on that will not interfere with class.
- If there is room available and the logistics don’t impact the class (i.e. taking a rack or bar or box etc away from class) then you will be given an area to work in.
- It is the athlete’s responsibility to clean up everything used, stay out of the way of the class, and did I say clean up?
- Just because you want to work on something does not mean you get to use your favorite bar, box, spot on the cage, bumpers, rings etc. The class gets the priority.
- Be respectful of the coach organizing and running the class, and the athletes completing the workout of the day.
- When the class is over, check with the coach before the next class begins to not impact the incoming class time.
- If you are taking class and subbing something, this does not apply, you will work with the coach to determine a substitute movement to fit as usual.
- Remember there are rings and a rig upstairs to work on basic gymnastics movements.
- We will work with you but need everyone’s help to follow the ground rules so that this avoids conflicts or shortage of space/equipment.
- Note: We don’t allow anyone to follow any external programming on a consistent basis.
Alt EMOM 10 mins: Hollow Rocks and Ring Dips & AMRAP 12 mins: Deadlifts, Push-up and Box Jumps
Alt EMOM 10 mins: Hollow Rocks and Ring Dips
Every 1 min for 10 mins, alternating between:
12 Hollow Rocks
6 Ring Dips
Alternate each minute
AMRAP 12 mins: Deadlifts, Push-up (hand release) and Box Jumps
Complete as many rounds as possible in 12 mins of:
9 Deadlifts (225#/155#)
12 Push-up (hand release)
15 Box Jumps(24″/20″)
BTWB
Photo by @robcwilson
The SRCF Hoodies are in. If you missed the preorder the first time around we will do another reorder next week so stay tuned. Let us know if you aren’t on Facebook as we will post the preorder there and can add yours to the total order.
Split Jerk 1-1-1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpee
Split Jerk 1-1-1-1-1
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale to Push Jerk if new to the movement.
7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)
7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)
BTWB
Photos by @robcwilson
Coach Sean masters the Split Jerk and Alicia learns the Split Jerk for the first time. This movement demands technique, speed, footwork and aggressiveness. Focusing on consistent footwork in the jumping and landing position along with torso/arm positioning in the overhead jerk can quickly translate to some big PR’s. Be patient as you learn this movement as there are many moving pieces both in the split and the recovery.
Last night we had NW Fit Meals drop in for some tasting of several of their delicious paleo delivery meals to go. It was a great turnout with a ton of great food to try and several people signed up to try their meal delivery service. Meals should be delivered next week so we will love to hear your feedback and are excited about this healthy nutrition option they provide.
Gwen & Row : 4 x 250m
“Gwen”
Clean & Jerk 15-12-9
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.
Row : 4 x 250m
Each for time:
Row: 4 x 250m
Rest as needed between efforts.
BTWB
Photo by @robcwilson
This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.
Advanced RX: Squat Clean + Front Squat : 1RM & Pt. 1 And 2 AMRAP
Advanced RX Class:
Squat Clean + Front Squat : 1 Rep Max
Record your best Squat Clean + Front Squat 1 Rep Max lift.
Pt. 1 AMRAP Deadlift and Push Press
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)
* Rest 5 min, then start Pt. 2
Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP
Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP
3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Push Press (95#/65#)
30 Up And Over Box Jumps (24″/20″)
20 Sumo Deadlift High-pulls (95#/65#)
* Teams of 2, alternate one works while one rests. One bar, box and med ball per team.
BTWB
Photo by @robcwilson
On Monday there will be free paleo food tasting during the afternoon classes by NW Fit Meals in the lobby. Drop by for a sample!
Please keep the lobby clear of gym bags during this time.
“CrossFit in Russia: The Level 1 Certificate Course” – CrossFit Journal [video]
FGB Style – Row, AbMat Sit-ups, Push-up and Pull-ups
“Fight Gone Bad Style” – Row (calories), AbMat Sit-ups, Push-up (hand release) and Pull-ups
3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set
7 RFT: Power Snatches, Snatch Balances and Overhead Squats
7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)
BTWB
Congrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.
Events:
Monday 12/7:
Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.
NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.
Menu:
- Paleo Italian meatballs and scratch made marinara with spaghetti squash
- Paleo turkey chilli
- Cilantro lime yams
- Paleo chicken salad