Events – Page 37 – SNORIDGE CROSSFIT

2 Position Snatch

Strength WOD:

15 Minutes to work up to a 1RM of the following complex:
2 Position Snatch (floor to mid-hang)

Conditioning WOD:

15-10-5 reps of each for time:

Thruster (115#/75#)
Lateral Over the Bar Burpee

* Burpees are lateral jumps with clap overhead

Results

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Demo video of the 2 Position Snatch by Catalyst Athletics

Quote of the day: “Weightlifting is hours and hours of often monotonous and brutal work for years at a time for only a handful of very brief opportunities to demonstrate and enjoy its effects.” ~ Greg Everett

Read: Train Like A Champion: Technique, Habits and Positivity by Greg Everett

The article above has excellent pointers about mindset and training focus in weightlifting that easily apply to all aspects of improving your lifts, training, sport or any other skill.

Either Michelle N. let Spencer pick out his own outfit or Mark did it for him:

Schedule:

Saturday 8/31 we will be running the “Hotshots 19” CrossFit memorial WOD. We will run both class times at 0930 and 1045. Details of the WOD and link to donate any desired amount to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Skill Work

Skills WOD:

12 Minutes:
Strict Pull-ups x 3 Max Sets or Rope Climbs

* If you already have rope climbs then practice Legless Rope Climbs

Conditioning WOD:

3 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups

Results

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Fun skill work with rope climbs and pull-ups today. Many of you either got a legless rope climb (or several), improved to less band or no help with strict pull-ups, practiced foot locks and generally learned better climbing technique.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

New Classes: Beginning Monday 9/9 we will be adding two more 4pm classes to the schedule. We will have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week. Remember this starts on 9/9!

Announcing the Team World Roster for the CrossFit Invitational

Power Clean and Split Jerk with Jenny LaBaw:

Getting Strong

Strength WOD:

5-5-3-3
Deadlift

Conditioning WOD:

3 Rounds for time of:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Schedule:

This Saturday we will be running the following CrossFit memorial WOD
on 8/31 on behalf of the Hotshots 19. We will run both class times at
0930 and 1045. Details of the WOD and link to donate any desired amount
to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Choose Your Snatch

Strength WOD:

12 Minutes to work up to a heavy single
Snatch (Squat)

Conditioning WOD:

For time and load:

800m Run
30 Snatch (Squat) – Choose your load
800m Run

Results

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Congrats to Kelli for her 100th WOD and to Michelle “Mums” for her 300th! Also congrats to Spencer for being named “Snatch Whisperer” in the AM class by the ladies. So many questions…

Today you got to choose your snatch load. If you are new then the power snatch or from the hang was the alternative. Whether it’s power, full or hang you should always think sweep the bar back, big finish and shrug, elbows high and outside and speed through the middle!

Dave Castro explains details of the Hotshot 19 Event, August 31st – video [ipod] [mov] [HD mov]

“Hotshots Together, CrossFit Together” – video [ipod] [mov] [HD mov]

Team x Two

Main Class:

As a Team of 2 complete for time:

800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps

* Partner up, share reps (except runs), one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

As a Team of 2 complete

2 Rounds for time:

200m Run w/Bumper Plate (45#/25# – team runs together)
30 Power Cleans (Bodyweight)
40 Burpee Pull-ups
200m Run w/Bumper Plate (45#/25# – team runs together)
50 Deadlifts (Bodyweight)
60 Ring Push-ups

* Partner up, share reps (except runs), each athlete uses their own barbell (load to bodyweight)

Results

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Double Team WOD fun today!

Top Athletes Throwdown at the 2013 CrossFit Tour – Men [video] Women [video]

"31Heroes"

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 Sandbag/bumper run (45#/25#).

** One Bar 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 sandbag or bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/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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Background from the 31Heroes website:

The 31Heroes Project exists to honor the 31 fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s ‘moment of silence’. This is how we choose to honor those that gave all in the name of freedom.

* Attention: The finals of the 2013 Reebok CrossFit Games will re-air on ESPN2 on Sunday, Aug 4 at 11am PT. Tune in!:

Team SRCF group pic of some of the teams who tackled our 3rd annual “31Heroes” today:

Another CrossFit Games Down

Tuesday 7/30:

Strength WOD:

3-3-3-3
Deadlift

* 12 Minutes to get 4 heavy-ish sets

Conditioning WOD:

3 Rounds for Time:

15 Chest-to-bar Pull-ups
20 Burpees
15 Deadlifts (225#/155#)

Results

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Monday 7/29:

“Nancy”

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

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Saturday 7/27:

In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)

Results

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Friday 7/26:

For Time:

400m Run
21 Push Press (115#/75#)
400m Run
18 Push Press
400m Run
15 Push Press
400m Run
12 Push Press

Results

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Thursday 7/25:

For time:

100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups

Results

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Number One:

We’re Back!

Epication 5 is complete. Here are the WOD results from the past several days. I am in a post Games-Hangover.

We cannot thank Coach Moe enough for running the show while we were gone! Not having to close for 5 days is hey-uge. You are our savior.

This year SRCF was rolling over 20 deep at the Stub Hub Center and it was by far the least stressful and smooth Games experience that Michelle and I have had since the Games moved from the Ranch in Aromas over to the Home Depot Center (now Stub Hub). In 2009 Michelle and I went with a couple of our best friends and realized that the Games is really an amazing and inspiring vacation experience. As we flew home I remember saying we were coming back every year. In 2010 we went with some of our coaches (and good friends) and had so much fun we made it a tradition every year since. For your coaches it’s more than a vacation. It’s also an opportunity to recharge, talk shop, see the best in our sport live, be exceedingly inappropriate, and have a true team building experience. I’m already counting down until 2014.

I want to thank everyone who went down there for helping out, pitching in, going with the flow, and making it a fun vacation for all.

Fittest Man On Earth: Rich Froning – [video]

Fittest Woman On Earth: Samantha Briggs – [video]

Friday Night Lights – [video]

If you want to stream and watch archived events then go check out the Games site.

My absolute most favorite CrossFit Games Picture ever (taken by CrossFit media). Josh Bridges wins the opening night workout with almost all of our SRCF fan club in the background:

Ring Work

Skills WOD:

10 Minutes:
Muscle-ups or Ring Handstand Push-ups

(Progression/practice: Scale as needed to practice any parts of the muscle-up or handstand push-up)

Conditioning WOD:

3 Rounds for time:

6 Muscle-ups
30 Wall Balls (20#/14#)
12 Handstand Push-ups

Results

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This is Rob’s handstand push-up shirt:

Congrats today to Barbara on reaching her 100th WOD and joining the 100 WOD Club and to Rona and Lisa for getting more MU’s (Lisa’s 5th first!).

A visual example of why a kipping chest to bar pull-up is a skill needed for a kipping muscle-up:

For the next few days I won’t be posting any updates or results. Coach Moe will still capture all the whiteboard results and I will post them after the weekend.

Want to stay up to date? There is a TON of footage and updates on the Games site being refreshed daily. You can watch everything from each heat of the Masters and Individuals to recaps to update shows.

ATTENTION:

Modified class schedule for the Games that starts Thursday through Monday.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

CrossFit Games Update Show: July 24, 2013

Rows and Rows

Archived Footage of the Wednesday Night Announcement

New Gear Introduced to Team and Individual Athletes

Stripper Chipper

For time:

15 Thrusters (135#/95#)
200m Run
20 Thrusters (95#/65#)
400m Run
30 Thrusters (65#/45#)
800m Run

* One bar, adjust as you go

Checkout WOD:

For time:

100 AbMat Sit-ups

Results

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Strip the bar and chip away. The thrusters and the running were a killer combination that made you look forward to stripping the plates.

Live Event Announcement for Wednesday’s surprise Games workouts and Saturday’s “Naughty Nancy”

CrossFit Games Update Show: July 22, 2013

"Hope"

3 rounds of 1 Minute each of Max Reps:

Burpees
Power snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest-to-Bar Pull-ups
* 1 Minute rest between rounds

“CrossFit for Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately. One point is given for each rep.

Results

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Today was a great turnout for the “Hope” workout. This WOD is also a fundraiser where 100% of your donation goes toward the fight against catastrophic children’s illnesses which benefits St. Jude Children’s Hospital.

Can I still donate?

Yes! You can donate here to help raise funds for St. Jude’s. Every dollar goes to them and this hospital cares for terminally and severely ill children using these funds so that families pay nothing.

Hope For Cures in the Nation’s Capital – [video]