Events – Page 13 – SNORIDGE CROSSFIT

Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.

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Choose:

FT: Air Squats and Ring Muscle-ups

For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

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FT: Air Squats and Bar Muscle-ups

For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

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Photo of Sean’s 1st Muscle-up by @robcwilson

Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.

Inside the Leaderboard: Margins of Victory
Results
Results cont

Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Overhead Squat 3-3-3

Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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Photo by @robcwilson

We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

Results
Results cont

Murph

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

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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

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1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

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Photos by @robcwilson

Today was a great SRCF Community turnout for our annual Murph Challenge. With perfect weather for Memorial Day we had over 60 people turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this Thursday at 6pm. There are currently 5 going to sign up and room for more! Let us know if you want to sign up.

Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
Ages: 10-15 only
Class times: Tues/Thurs @ 6pm
Coach: Jessika
Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.

Update Studio: Fraser Looks Ahead to Games

Results
Results cont

Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time

Bench Press 3-3-3-3-3

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

BTWB

15-12-9: Lateral Burpees, Box Jumps and Power Cleans

15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)

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Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

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Photo by @robcwilson

Memorial Day 5/29 Schedule:

Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.

0830 class (Full)
0930 class (Full)
1030 class (still some open slots)
Show up at 1030 if you didn’t sign up!
NO 5:30AM or any PM Classes!

Pacific, Central and California coverage all weekend!

More pec tears in each region this weekend from Event 2. It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.

Khan Porter Suffers Pec Tear in Warm-ups, Still Competing

Results

Results cont

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

As a team of 2 complete for time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45#/25#)
100 Power Cleans (115#/75#)
50 Ring Dips

* Partners split up work. One works, one rests. One bar and plate.

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Photo by @robcwilson

Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.

Results 17.4 Registered Athletes

Results

Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads

Back Squat 3-3-3-3-3

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

BTWB

4 RFT: Rows and Ground To Overheads

4 rounds for time of:
Row 300m
10 Ground To Overheads (95#/65#)
* Clean and Jerk or Power Snatch.

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Photo by @robcwilson

Tomorrow is Open Workout 17.4 (below). The WOD formerly known as 16.4 is back! It’s time for the annual Open repeat. It is also St. Patrick’s Day! So wear green, bring your best handstand push-up and deadlift face, and get ready to party after Friday Night Lights tomorrow night.

Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave.

This will be an “engine” and shoulder test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.

Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (use mats)
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Workout Description & Scorecard

Use mats for Deadlift but you may drop from the top for THIS workout only
NO Oly plates allowed
The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round
For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#
RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
Hands must stay in box with palms of hand inside lines; heels must touch over line with butt off wall at top
Must start locked out at top of HSPU (not head on floor) for 1st rep
Tie-breaker: At the end of each 55 reps, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time

Open Workout 17.4 Standards

Results

Results cont

Shoulder Press 2-2-2-2-2 & Row : 3 x 1000m

Shoulder Press 2-2-2-2-2

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

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Row : 3 x 1000m

Each for time:
Row: 3 x 1000m

Rest as needed between efforts.

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Photo by @robcwilson

Open 17.3 Friday (All classes):
See the link for the WOD and movement standards but here are details for all to follow for tomorrow. Have fun!
General rules:
1) You must use mats under your bar for any lifts 95# and up
2) No class sign-ups. You will take turns judging an athlete and then swapping.
3) Coaches will dictate set-ups and heats. Check with the coach when you arrive for class and then warm-up. This is regardless of whether you are registered or not for the Open.

Movement Standards and Notes:
1) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
2) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
3) Another person may assist in loading the bar as needed for snatch loads
4) For RX only: A Power Snatch followed by an Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
5) C2B must extend arms at bottom and make contact with chest below collarbone
6) Tie Breaker time is the completion time after each full 3 round section and must be recorded by the judge
7) Scaled version (age 16-54 and Masters 55+) jumping pull-ups and Power Snatch + OHS are allowed ONLY for scaled version; Jumping pull-up height should be set up 6″ above athlete’s head when standing tall
Guidance:
1) If you can RX C2B pull-ups, then complete as many 3 round couplets as you can within the time window. If the next couplet of snatches is over your max, then pick a heavier load and complete the time window you are in to finish out the WOD.
2) If the next Snatch load is too big of a jump then take a couple reps building to it at lower weights (even though those reps don’t count for your score)
3) If you are doing the Scaled version but have regular pull-ups then do the first 8 min window with jumping pull-ups but then switch to pull-ups for each 4 min window you earn
Scorecard and details:
Workout 17.3
WOD Tips:

Nicole Carroll’s Tips for Open Workout 17.3

Results

Results cont

CrossFit Games Open 17.2

As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans (50#/35#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans (50#/35#)

etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
* every 5-foot interval of the 50-ft, represents 1 rep of the lunge
1) Must touch knee to ground on DB Walking Lunges, DB racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB PC must touch one head of DB back on ground to count. Athelte must finish standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) BMU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans

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CrossFit Games Open 17.2 – Scaled

As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Hanging Knee Raises
8 Dumbbell Power Cleans, (35#/20#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Pull-ups
8 Dumbbell Power Cleans, (35#/20#)

etc., alternating between hanging knee-raises and pull-ups

BTWB

Photos by @robcwilson

This was a fun one and forearm killer! Friday Night Lights was a great turnout and the energy way fun. For 17.4 and 17.5 we are planning to make it a party night after so feel free to bring drinks, food or go grab food from a food truck at No Boat Brewing and bring it back. As always don’t forget to submit your score. Anyone who has yet to go then show up to any class prior to 5pm on Monday or if you have to go Saturday then you should have let me know already and should show up at 10:30 to warm up.

Alsot great job tonight with putting equipment away. It’s a PR over 17.1!

17.2 Pearce vs. Eramo Recap

The Silent 17.1

Results

Results 17.2

Snowmageddon '17 Part Deux

Announcement:

Due to Snowmageddon ’17 Part Deux the Tuesday 2/28 the 6am and 8:30am classes are cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!

Drive safe and be smart!

Shoulder Press 3-3-3-3-3 & 2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups

Shoulder Press 3-3-3-3-3

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

BTWB

2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups

2 rounds for time of:
Row 500m
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups

BTWB

Slow Kid at Play Photo by @robcwilson

17.1 score deadline has been extended by CrossFit to Tuesday at 5pm. Get those scores in if you haven’t already!

Due to Snowmageddon ’17 Part Deux we had to cancel tonights 6pm and 7pm classes. Between the traffic nightmare and the Parkway being shut down and looking like a used car lot it made sense to make the call.

Note: Tuesday 2/28 the 6am and 8:30am classes are also cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!

Results

Open 17.1 Results