Category: Daily WOD

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

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

Thruster 3-3-3

Sam Briggs and Ben Smith Win 15.3

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

BTWB

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

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.

Inside the Leaderboard: March 13, 2015

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.

BTWB

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]

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

Bench Press 3-3-3

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.

Sit-up (abmat) : 100 Reps for Time

For time:
100 ABMAT Sit-ups

BTWB

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]

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

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

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

CrossFit Games Update: March 11, 2015

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

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

BTWB

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.

Handstand Push-ups & FT: 400m, Rope Climbs, Push Press

Handstand Push-ups

Every 1 min for 5 mins complete:

5 Handstand Push-ups

* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)

CrossFit Games Update: March 10, 2015

FT: Run 400m, Rope Climbs, Push Press

For time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press

* Scale 2 Supine Rope Climb to 1 Rope Climb

BTWB

A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).

This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!

Congrats to Adam for passing the Advanced RX Test tonight.

Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m

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

Newhart and Bridges Win 15.2

AMRAP 15 mins: Muscle-ups, Wall Balls and 200m

Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m

* Scale 5 Ring Dips each round (for 3 MU)

BTWB

Friday Night Lights photo by Rob W.

Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpees (Over Barbell), Run

Advanced RX Class:

Power Clean & Push Jerk : 2 Rep Max

Record your best Power Clean & Push Jerk 2 Rep Max lift.

10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell) and 200m

10-8-6-4-2 reps, for time of:
Power Clean (185#/120#)
Lateral Burpees (Over Barbell)
Run 200m

Robert Guerrero Turns to CrossFit to Modernize Training

Skill Work

A single set of Handstand Push Up (Free Standing) for max reps.
Practice freestanding HSPU or HS hold and walk.

BTWB

If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.

Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!

Photos by Rob W.

Results 15.2 RX and Scaled

CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 – Scaled

CrossFit Games Open 14.2 / 15.2

“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.

CrossFit Games Open 15.2 – Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.

Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled

Photo by Rob W.
Post rounds and 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.

Great energy again tonight in the gym! Lots of PR’s, first time pull-ups, overhead squats, high fives, and floor flopping. Love how everyone pushes and encourages each other to get another rep! Thanks to everyone for judging and remember don’t forget to post your scores.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.

Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Hang Power Clean 2-2-2-1-1-1 & Row 3000m TT

Hang Power Clean 2-2-2-1-1-1

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

Watch archive footage of Michele Letendre and Emily Bridgers on Workout 15.2 on the CrossFit Games site.

Row 3000 m TT (Time Trial)

Row 3000m

This is an all out effort for time.

BTWB

Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season. See below for the workout, the standards, and some guidance on scaling. Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!

“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and 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.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:

Try not to break up the OHS, keep them to large sets if possible, as it eats time when you put the bar down.
Snatch the first rep only if you have no issues with a full snatch, otherwise do not waste the effort missing a snatch.
Keep a narrower grip on the OHS if you have the flexibility to save your shoulders. Stay in your heels and off your toes. Lead up with your chest.
Break up the pull-ups into small and manageable sets throughout. Don’t burn out with unbroken sets to start.
Keep a measured pace early on to settle heart rate but move with purpose and quick transitions.
Whether you have to scale the scaled or not, make it a workout and use this as a measure of your fitness. Gauge what you need to do to work on overhead squats or pull-ups and set a goal on improving them.
Have fun!