Category: Daily WOD

Bench Press : 2 Rep Max & "Nasty Girls"

MU_Nasty Girls_RobBench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

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“Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Scale: 1 MU transition (floor) or 1 Jumping MU or 1 Ring Dip for each MU

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This WOD is one of the benchmark CF workouts from CrossFit.com that was first programmed in 2005. The Nasty Girls were the original trio of female fire breathers from the first CrossFit “Box” (the original CFHQ): Nicole Carroll, Eva T., and Annie Sakamoto.
We can’t do this workout without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, sometimes poor technique/range of motion, no editing, and impressive performances.
The most memorable parts are that 3 women are doing muscle-ups (which was not common several years ago), and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. This video became one of the most watched CF videos that inspired a ton of CrossFitters to get their muscle-up.
Video: Nasty Girls – [wmv] [mov]
J. Anderson and K. King Win 15.4
Results
Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Cyrus_15.4 HSPU_By Rob WOverhead Squat 5-5-5

Overhead Squat 5-5-5

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Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

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Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

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Amy_15.4 HSPU_By Rob WOpen 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm.  Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont

Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

Team WOD_DLTeam WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

In Teams of 2, complete for time:

60 Toes-to-Bars
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up And Over Box Jumps (24″/20″)
60 Double Unders
* Go in order, split up and alternate work with partner
* One bar, med ball, box per team
* Jump up and over box, you may land on box and jump off
Post total time.
Run as a team.

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Post your score for 15.4 no later than Monday at 5pm! There are many scores still missing. Don’t wait, click the link below to see your results.

Events:
To celebrate the end of the CrossFit Games Open next Saturday Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
Nutrition Recipe:
Break out that Kitchen Aid Mixer, your bag of SFH Fuel and make some paleo friendly Ice Cream with it!
SFH: Chocolate Cherry Chunk Ice Cream

Results

Results 15.4 RX and Scaled

Back Squat 5-5-5 & 3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

Zoe_KB_By Rob W

Back Squat 5-5-5

Back Squat 5-5-5

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3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

3 rounds for time of:
12 Deadlifts 155/105 lbs
9 Hang Power Cleans 155/105 lbs
6 Push Jerks 155/105 lbs

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Photo by Rob W.

Today I programmed a mini version of the Hero WOD “DT” and naturally those movements are basically in tomorrow’s Open 15.4 WOD. #crossfitnostradamus

Some notes on 15.4:

  • Read up on the standards and familiarize yourself with either the RX or Scaled or Teens version depending on what you are planning to do.
  • If you are close to your first HSPU then safely attempt to get it in your 8 minutes.
  • If you are new to HSPU but definitely can’t clean the RX weight, get your HSPU done and then do the scaled WOD for a good workout.
  • If you can do HSPU but the weight will be a struggle or close to a PR, then use your full clean and squat to stand it up. After 3 HSPU you have the remaining time to get a PR squat clean.
  • If you are scaled, then perform the WOD using two bars for the corresponding loads.
  • Coaches will explain HSPU measurement standard and mark tape lines for RX athletes.
  • RX: You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Results

Results cont

EMOM: Ring Dips & Row Intervals: 3 x 1000m

Ring Dips_CyrusRing Dips

Every Minute on the Minute for 5 Minutes:

Ring Dips
You pick the number that you will be able to complete for all 5 rounds.

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Row : 3 x 1000m

Each interval for time:
Row: 3 x 1000m

Rest as needed between efforts.
Partner up and share a rower for 3 rds., alternate and rest while the other rows their 1000m interval.

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Join us Thursday at 5pm in the lobby to watch the live announcement of Open WOD 15.4.  Josh Bridges and Scott Panchik will go head to head in this week’s latest Games workout.

My bet is on Box Jump Overs and Thrusters (ascending weight). That means we will see a chipper that starts with a calorie row, has a ton of bodyweight crap in the middle and end on something challenging if you can move fast enough to get there.

15.3 Leaderboard Analysis

CrossFit Games Update: March 18, 2015

Results

Results cont

Snatch 1-1-1-1-1 & AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Jeremy_K2E_by Rob W

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

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AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Complete as many rounds as possible in 10 mins of:
6 Snatches (135#/95#)
15 AbMat Sit-ups
6 Box Jump Overs (24″/20″)
15 Knees To Elbows

* Full Snatch (Squat)

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Photo by Rob W.

So many cool little moments tonight in the gym that left me fired up with a big smile on my face by the time I shut the doors. I witnessed, coached, and cheered a few snatch PR’s; taught some eager OnRamp grads how to hang power snatch; was thanked for prodding someone to redo 15.3 that yielded 8 muscle-ups; overheard some members making plans for drinks after the workout; modified a WOD for someone who is rehabbing an injury that left them completely happy to hold a barbell again; and was told by someone else just how awesome our gym, our community, and our coaches are. It makes me proud of our SRCF family and proud to be a gym owner. All in all it was pretty much a normal night, especially with Frank telling me I scaled my snatches today.

Events:
To celebrate the end of the Open on Saturday Mar. 28th after our morning 9:30am WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Vegetable frittata with Mix green salad
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
CrossFit Games Update: March 17, 2015

Results

Results cont

Thruster 3-3-3 & AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Burpee_KimThruster 3-3-3

Thruster 3-3-3

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AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 Burpees
15 Kettlebell Swings (53#/35#)
20 Air Squats

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Once again congrats to all who joined the muscle-up PR club as we had a couple more today!

Recovery and nutrition are two areas often overlooked with maintaining and improving fitness. When you sustain an injury, recovery can derail you more than needed and drive you away from all sorts of areas that need focus while injured. Areas that are physical such as strength, technique or skill development in uninjured areas; and movement and mobility patterns. Other areas are rest, nutrition, and mental performance. If a minor sports injury should occur; take care of it, seek sound medical advice, and determine what areas you can still work and make progress on. Stopping all activity cold or pushing through it are often not the smart choice.

Coping With An Injury www.theboxmag.com

Sam Briggs and Ben Smith Win 15.3

Results

Results cont

Team WOD: Power Clean : 1 Rep Max & Rows, Push-ups

Team WOD: Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.
Share a bar as a team of 2. You have 10 Min. to find a 1RM Power Clean.

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Push Up_Photo by Rob W

FT: Rows, Push-ups

As a Team of 2 Complete 4 rounds for time of:
250m Row
Max Reps Push-ups

* Partner A will row 250 meters while partner B will complete as many push ups as possible.

Post total time and push ups completed per partner.

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Audible on the Team WOD this AM. Sometimes things just don’t sound right after you wake up from an Open WOD.

“Beauty Beyond Strength” with Stacie Tovar – [video]

Inside the Leaderboard: March 13, 2015

Results

Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)

Sean_Clean

Bench Press 3-3-3

Bench Press 3-3-3

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3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)

Post total time.

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Sit-up (abmat) : 100 Reps for Time

For time:
100 ABMAT Sit-ups

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Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly.  One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!

Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.

“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & 12-9-6-3: Power Snatches and Burpees

Power SnatchHang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

* Choose high hang, mid hang or low hang (above knee) position.

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12-9-6-3: Power Snatches and Burpees

12-9-6-3 reps, for time of:
Power Snatch (155#/105#)
Burpee

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Jeremy Power Snatch_by Rob W

Reminder: Thursday there is no 6am class (moved to Monday’s during the Open).

Come in at 5pm Thursday to watch the Open 15.3 WOD announcement featuring Julie Foucher and Lauren Brooks.

Photo of Jeremy by Rob W.

CrossFit Games Update: March 11, 2015

Results

Results cont

SNORIDGE CROSSFIT