Clean & Jerk: 8 Min to find 1RM & Team or Solo: Eva Strong

Clean & Jerk: 8 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Team or Solo: Eva Strong

With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (together)

Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.

In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

Photo by @snoridgecrossfit

In Honor of Eva Mireles

Results

Murph & ½ Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

½ Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

Photo by @snoridgecrossfit

48 People turned out for Murph! Great morning honoring those who gave all in service to our country. 13 years in a row of our gym gathering to participate in Murph.

How Murph Became the Most Legendary Fitness Challenge Ever

Results

Results cont

Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats

Alt EMOM 16 mins: Row Calories and Strict Pull-ups

Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups

3 RFT: Rows, Hang Power Cleans, and Air Squats

3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Today the 2022 CrossFit Open kicks off! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Open WOD 22.1:

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)

Score total reps.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

* Scaled DB is 35#/20# and step ups are allowed

Results

Tempo Back Squat 4-4-4-4 & FT: Row and Wall Balls

Tempo Back Squat 4-4-4-4

Tempo Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.

FT: Row and Wall Balls

For time:
10 Row Calories
40 Wall Balls (20#/14#)
20 Row Calories
30 Wall Balls
30 Row Calories
20 Wall Balls
40 Row Calories
10 Wall Balls

Photo by @robcwilson @snoridgecrossfit

…1 day until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 33

How to Watch Open Announcement 22.1

The first live Open announcement of the Post-Dave Castro Era and the official start of the 2022 CrossFit Games season is coming in hot tomorrow on the official CrossFit YouTube channel.

Looking for clues as to what 22.1 is going to be? CrossFit dropped a hint on their Instagram, see if you can figure it out.

It’s officially official, Samuel Cournoyer, three times CrossFit Games athlete, will be joining none other than Rich Froning and Mayhem Freedom in the team competition.

Row Pro: Calories Vs. Meters

Read the link above for insight on the difference between rowing for meters and calories and how it impacts performance in a workout.

Rowing for Meters Versus Calories

“When a row is measured in calories, it’s a different story for a CrossFit athlete, Dreissigacker said.

Peter Dreissigacker is the founder of the rowing company Concept2 Inc., a business he started with his brother Dick back in 1976.

Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water, Dreissigacker explained. This means a monitor on the meters setting — as opposed to the calories setting — forces a rower to work really, really hard to increase his or her speed, he said.

“That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.”

Thus, rowing 500 meters in 1:45 can make you feel like you’re going to die, while going just five seconds slower over the same distance barely hurts at all, he added.

When you’re competing in the sport of rowing, it makes sense to go as hard as you can because the only goal is to move the boat faster — or to get the best possible time on the ergometer — but using a rowing machine during a multi-modal CrossFit workout changes the game completely, Dreissigacker said.

“The way the ergometer is designed … throws a wrench into CrossFit competitions, as it has created this whole dilemma of ‘how hard do you go?’” Dreissigacker explained.”

What About Calories?

“If the work is done in calories, it’s not the same game as if it’s done in meters because the calories don’t have the same effect as the meters,” he said.

He added: “The calorie setting is about as scientific as we can be without plugging in all the individual factors, like body weight and metabolism speed. It ends up being a unit that resembles calories somewhat and is consistent for everyone.”

The calorie setting on the ergometer doesn’t take water resistance into consideration the same way, so calories are earned differently than meters. On a practical level, the calorie setting rewards athletes for pushing harder. And much more time can be made up when the row is for calories, Dreissigacker said.

Results

Bench Press 6-6-6-6 & 10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars

10 rounds for time of:
12 Kettlebell Swings (53#/35#)
9 Push-ups
6 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

…3 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32

Everything you need to know about the 2022 CrossFit Games season in one quick-reference guide. Check out the overview of each stage of competition for your division, including everything from dates and locations to equipment requirements.

Results

Results cont

Front Squat 4-4-4 & 3-6-9-12-9-6-3: Front Squats, SDHP, and Toes-to-bars

Front Squat 4-4-4

Front Squat 4-4-4

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

3-6-9-12-9-6-3: Front Squats, SDHP, and Toes-to-bars

3-6-9-12-9-6-3 reps, for time of:
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Toes-to-bar

Photo by @robcwilson @snoridgecrossfit

Join the Largest Fitness Event in the World

The Open debuted in 2011, and at the time, the concept of holding an online worldwide competition was, well, insane. The idea: Athletes from around the world would each complete the workouts from the comfort of their own city or town and submit their scores on the CrossFit Games website. The Open would bring to life the concept of the Hopper model for testing one’s fitness — and it worked. Each year, the Open has gained more and more traction around the world as the CrossFit community has grown. What’s more is that the Open has been a way to track the collective progress of the community. From first pull-ups and muscle-ups to an increase in max loadings, the Open has shown that the community is getting fitter together.

The beauty of the Open — independent of fitness level, the Open brings us together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own.

Sign up for the Open!

Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

SRCF Athlete Count for the 2022 CrossFit Games Open: 8

I Signed up for the Open. Now What?

What Is the CrossFit Open and Why Should I Sign Up?

The 2022 NOBULL CrossFit Open Is Here!

Results

Results cont

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call

2022 CrossFit Games Season Guidelines

Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.

We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout!  Details to come.

Results

Front Squat 5-5-5-5 & FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Double Under
Medicine Ball Clean (20#/14#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson @snoridgecrossfit

Tomorrow is the “Frankenchipper 2.0” both as a solo and Team version!

“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational

Results

Results cont

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press,  and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday?  Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

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