Events – Page 21 – SNORIDGE CROSSFIT

Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

Hang Power Clean 3-3-3-1-1-1

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

BTWB

3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips

BTWB

Photo by @robcwilson

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

Sam Briggs Wins the CrossFit Liftoff

Dan’s Dream: USA Team

Results

Results cont

Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Overhead Squat 3-3-3-3-3

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

BTWB

AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders

BTWB

Photo by @robcwilson

Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.

CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com

Liftoff Leaders

Results

Results cont

Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers

As a Team of 2 complete as many rounds as possible in 18 mins of:

3 Squat Clean Thrusters (135#/95#)
6 Kettlebell Swings (70#/53#)
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers
Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then partner B does KB swings, then A does box jumps…etc.
Post total rounds/reps completed as a team.

BTWB
Photo by @robcwilson
The CrossFit Liftoff Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Liftoff Update: November 5, 2015
Results

CrossFit Lift Off: Snatch and Clean & Jerk: 1 Rep Max

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB

Clean and Jerk : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB
Photo by @robcwilson
Today’s workout was the CrossFit Liftoff events 1 and 2. Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Really fun day just focusing on lifting. Congrats to all who hit a new PR (Personal Record) today for either lift or came close.
The Weightlifter’s Mindset
Houston, We Have Liftoff
Results
Results cont

Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Power Clean 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups

*Scale MU to 10 Strict Pull-ups

BTWB

Photo by @robcwilson

Coach B tells you all about the LiftOff:

‘Do You Even Liftoff, Bro?’

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Results

Results cont

Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

Bench Press 3-3-3-3-3

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

BTWB

FT: Rope Climbs, Push Press and Rows

For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m

BTWB

Photos by @robcwilson

Next Up:

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

7th Annual Frankenchipper photo by @robcwilson

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This time we unveiled a new version of our Frankenchipper. This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the new version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. Thanks for making it the event that it is!

Save your costumes from this year and next year we can have a “costume swap” for those who are interested.

Results

Results cont

Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

Alt EMOM 10 mins: Knees To Elbows and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips

BTWB

7 RFT: Deadlifts, Burpees and Pull-ups

7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups

BTWB

Photo by @robcwilson

Events:

Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)

Back Squat 8-6-4-2-1

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

BTWB

3 RFT: Double Unders and Wall Ball (2 For 1)

3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)

*2 for 1 is a a double squat with each throw.

BTWB

Photo by @robcwilson

This past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).

By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday). If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!

CF Team Series: “The Story of Team Good Times” – [video]

Nutrition:

Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig

Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days

Results

Results cont

FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

FT: Runs, Back Squats, and Thrusters

For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m

BTWB

Checkout WOD:

2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups

BTWB

Photo by @robcwilson

Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Results

Results cont