Events – Page 30 – SNORIDGE CROSSFIT

"31Heroes"

Main Class and Advanced RX Class:

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):

8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).

** One Bar and Box per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

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Today was our 4th annual 31Heroes workout as a gym. Great turnout for a worthy cause. Thank you to those who registered for our team on EventBrite and participated today to remember our fallen heroes.

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Rowing "Annie"

Strength WOD:

Every 1 minute for 6 minutes complete:
1 Power Clean + 3 Front Squats
(Use 70% of your 1RM)

Conditioning WOD:

For time:

500m Row
50 Double-Unders
50 AbMAt Sit-ups
400m Row
40 Double-Unders
40 AbMAt Sit-ups
300m Row
30 Double-Unders
30 AbMAt Sit-ups
200m Row
20 Double-Unders
20 AbMAt Sit-ups
100m Row
10 Double-Unders
10 AbMat Sit-ups

Results

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(Nadia apparently loved the music last night)

On the Shoulders of Giants – CrossFit Journal [article]

Events:

31Heroes Team WOD is Saturday 8/9!

Our annual participation in the 31Heroes Memorial Team WOD will be this Saturday, August 9th at 9:30am. We will run waves for both the main class and the advanced class at 10:45am. This is a team workout with a partner. You will get one bar and one box per team so no mixed teams. This is a fun and very challenging team workout in honor of our fallen heroes. Please see the link above for more details on why this memorial workout exists.

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

That's a Big Pood

Strength WOD:

3-3-3-3-3
Shoulder Press

Conditioning WOD:

For time:

400m Run
21 Kettlebell Swings (72#/53# or 2 Pood/1.5 Pood)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees

Results

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A Pood is a Russian unit of mass. It is common for kettlebells to be expressed in terms of poods since Russians must have loved swinging metal balls with handles around before anyone else. In CrossFit, the main numbers we use in kettlebells are a 1 pood (~36 lbs.), a 1.5 pood (53#), and a 2 pood (72#).

Events:

31Heroes Team WOD this Saturday!

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

In Over Your Head

Main Class:

Teams of 2 complete AMRAP (as many rounds as possible) in 20 mins of:

15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Run

* Each partner must do at least 1 rep of each movement. Only one partner working at a time.
** Complete an entire movement before moving onto the next. One person at a time on the run.

Advanced RX Class:

Strength WOD:

5 x 1 Power Snatch + 2 Overhead Squats

Conditioning:

5 Rounds for time of:

400m Run
9 Overhead Squats (135#/95#)
50 Double-Unders

Results

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Photo by Rob W.

Spirit of the Games

We are taking sign-ups for our August On Ramp that begins on Tuesday and would love for you to get started!

The August On Ramp dates are:

Tuesday, August 5 at 7 pm
Thursday, August 7 at 7 pm
Saturday, August 9 at 8:30 am
Tuesday, August 12 at 7 pm
Thursday, August 14 at 7 pm
Saturday, August 16 at 8:30 am

Info on OnRamp:
https://www.snoridgecrossfit.com/snoridge_crossfit_forging/getting-started.html

Go here to pay and sign-up for OnRamp:
https://www.snoridgecrossfit.com/snoridge_crossfit_forging/pay-for-training.html

Events:

For those who are experienced with the Oly lifts and want to improve on technique and learn from Diane Fu we are hosting this seminar in Sept. Space is limited so register now:

(Note: this is not a beginner seminar, and is geared for experienced athletes/lifters or trainers. Not limited to SRCF.)

https://fubarbell.pushpress.com/open/event/seminar-at-snoridge-crossfit—s

Rings and Things

Strength WOD:

3-3-3-3-3
Press

Conditioning:

AMRAP in 15 Minutes:

5 Toes-to-bar
10 Ring Push-ups
15 Double-Unders

Results

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So Jon came in and paid his burpee penalty right away for leaving a barbell out last night. The penalty was each like posted to the Facebook picture of his bar = 1 burpee. 79 or so burpees make for a good warm-up!

This Saturday Moe and Lou will be competing together at the Whiskey Throttle Throwdown II at CrossFit Nine in Woodinville. More details here. Good luck, play hard and enjoy the whiskey AFTER!

The Story in SoCal

Julie Foucher Visits Reebok

Happy Birthday Mums!

“Cindy XXX“

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Results

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We even provide the Birthday Clowns:

Michelle M. wanted a birthday WOD that was a long conditioning bodyweight workout. She listed pull-ups and squats as things she liked and push-ups as her nemesis. Perfect fit to try out the new super-sized version of “Cindy”. Happy Push-up Day!

Natalie Mclain’s 19:21 unbroken Cindy XXX

Here’s a new benchmark conditioning WOD we will do. Note the physical change and progress Guerrero has made in 6 months. This WOD is very similar to Fight Gone Bad and looks gross. On second thought never mind. Nothing to see here. Move along.

The Ghost Workout with Robert “The Ghost” Guerrero – video [ipod] [mov] [HD mov]

Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.

CF Games:

Public Release of Reserved Gold Passes Wednesday

Get Back Up

Main Class:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:
Max Effort Plank Hold

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Snatches (Choose Load)

Conditioning WOD:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)

* Rest 3-4 minutes between intervals

Results

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Fun WOD yesterday; which was a different way of tackling strength and metabolic conditioning at the same time. I first did this WOD back in 2010 when I dropped into District CrossFit in Washington D.C. At the time they had a small space and a couple racks and I found this was a creative way to gettting a large class through while fostering teamwork to load/unload bars with minimal rest. This format will return with a different lift combined with a bodyweight or conditioning movement.

The Games Go Big in the Soccer Stadium

Age Is Just a Number

Events: 31Heroes Team WOD

Our annual participation in the 31Heroes Memorial Team WOD will be on Saturday, August 9th at 9:30am.

More Details to come but go register here. This is a fun and challenging team workout in honor of our fallen heroes.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

Core to Extremity

Strength WOD:

2-2-2-2-2
Push Jerk or Split Jerk

Conditioning:

3 Rounds for time of:

50 Double-Unders
15 Toes-to-bar
200m Run
15 Good Mornings (45#/33#)

Results

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Fun day for some Jerk work and then core and posterior chain conditioning. Tomorrow will be a (in)famous benchmark WOD. If you haven’t done it before then you need to meet “her”.

Video: Kelly Starrett on 60 Minutes Sports: Sharyn Alfonsi of 60 Minutes Sports followed Kelly Starrett as he worked with clients at San Francisco CrossFit and consulted with NFL teams, an advertising agency, the U.S. military and more.

The Field Narrows: A Regional Recap games.crossfit.com

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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“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.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. A record 56 of us came in and honored our heroes. 3 more completed it on their own yesterday outside of the gym. Thanks to all who came and supported one another and pushed through a tough workout. After the WOD we had a great turnout for the potluck/BBQ with a big spread of food and drinks. Thanks to everyone for bringing tables, supplies, plenty of food and drinks to share, Anna for the huge trays of chips/guac and meat to grill, and to Jim Mc and Spencer for bringing their grills for us all to BBQ on. SRCF community in action!

Most importantly remember our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

Go Overhead

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

10 Box Jumps (24″/20″)
20 AbMat Sit-ups
10 Shoulder-to-Overheads (115#/75#)

* Alternate each movement with your partner. i.e. Partner 1 does 10 Box Jumps, Partner 2 does 20 AbMat Sit-ups, Partner 1 does 10 STO, etc. One bar/box per team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 8 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squats + 1 Push Jerk (Choose Load)

Conditioning WOD:

5 Rounds for time of:
40 Double Unders
10 Push Jerks (Choose Load)
* Rest 1 Minute

Results

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Tomorrow is Memorial Day Murph! See below for Monday’s class schedule. All class sign-up spots have been taken BUT that does not mean we won’t fit you in! Show up, warm-up, be patient and I will ensure that EVERYONE who wants to WOD gets through. Be smart and plan in advance how you will scale the workout, but realize I will be ensuring everyone is adequately scaled to their fitness level. Even though this is a Hero WOD, this is not meant to be a 2 hour marathon in which we have to send out a search party for you on the final run. If you need to do the half then that is simply what you need to do. It’s not anything to hang your head over. Be proud that you are going to kick your butt, honor those who have sacrificed, and that you are doing it with a community of like-minded and supportive friends!

NOTE: The rules for any Hero WOD in our box are as follows:

No whining, bitching or complaining. These workouts are dedicated to fallen heroes. Being tired, out of energy, or exhausted is not an excuse to not be positive! Think about something that motivates you to keep going, consider the reason there are “Hero” WOD’s and keep plugging away.
No quitting. This is NOT the same as scaling. Scaling is smart. Quitting is giving up completely.
Have fun!

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign ups on the whiteboard will have priority in that time slot
If time slots fill up we will still make sure everyone gets to go! Just be PATIENT!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills!

This shirt sums it up: