Overhead Squat 3-3-3-1-1-1
Overhead Squat 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Food for Thought
Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 AMRAP DU and Power Snatch
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps
Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)
FT: Rows and Wall Balls
For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
- 1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
- 1/4: Normal classes resume
Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs
6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m
BTWB
“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]
Events:
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7 pm
- August 20th @ 9:30 and 7 pm (changed time!)
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Bell & FT: AbMat Sit-ups, Hollow Rocks and V-ups
Checkout:
FT: AbMat Sit-ups, Hollow Rocks and V-ups
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
BTWB
“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com
Nutrition:
New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]
EMOM: Strict Pull-ups & AMRAP 30 mins: Wall Balls, 200m, Lateral Burpee (Over Barbell) and Power Cleans
EMOM: Strict Pull-ups
Every Minute on the Minute for 5 Minutes:
Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.
AMRAP 30 mins: Wall Balls, 200 m, Lateral Burpee (Over Barbell)s and Power Cleans
Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)
BTWB
Photos by Rob W.
30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.
Events:
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
Understanding What Coaches Can and Can’t Do www.theboxmag.com
"Stop the Slop Challenge" 2015 Winners
10 RFT: Burpees and Knees To Elbows
10 rounds for time of:
7 Burpees
7 Knees To Elbows
2015 Stop the Slop Challenge results are in:
The Performance Challenge winner is Raquel K. with a 15.2% time improvement in the “Stop the Slop 3.0” WOD. She PR’d by nearly 3 minutes in the retest! It was very close race (or WOD) to the top spot.
Runners Up for the Performance Challenge:
- 2nd Place: Cyrus M. (111 seconds/14.2% improvement)
- 3rd Place: Jill H. (98 seconds/12.1% improvement)
The Nutrition Challenge winner is Genevieve M. with 8.3% change in bodyweight over the course of the 30 day challenge. That’s a change of 12.4 lbs. lost in 30 days! This challenge was also close as there were two right behind her by less than 1.5% difference.
Runners Up for the Nutrition Challenge:
- 2nd Place: Amy B. (11.6 lbs. lost/7.3% improvement)
- 3rd Place: Seth W. (14.5 lbs. lost/6.9% improvement)
All of the Top Three Nutrition Challenge finishers really stopped the slop. Genevieve completed the Purium 10 Day Transformation Cleanse while both Amy B. and Seth W. completed a Whole30. It proved those methods really work.
Each 1st Place Winner will receive the following prize package:
- $100 each
- A choice of 1 Bag of Xendurance Extreme Endurance or 1 bag of SFH Protein powder
- SRCF Short Sleeve T-shirt or Tank Top
Congrats and shout outs to everyone who participated in our 5th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Lets get a bigger pool next year!
Happy Birthday Kris!
Skills WOD:
3-3-3-3-3
Ring Dips or Bar Dips
or
7 x 1 Muscle-up + 2 Ring Dips
Conditioning WOD:
For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups
Results
View this photo
View this photo
Kris enjoys his birthday WOD:
Nutrition:
Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.
Dr. Oz unveils ultimate grain-free low carb diet for health and weight loss
Our next OnRamp begins on 9/30. We have only a few spots remaining.
- Tuesday 9/30 at 7pm
- Thursday 10/2 at 7pm
- Saturday 10/4 at 8:30am
- Tuesday 10/7 at 7pm
- Thursday 10/9 at 7pm
- Saturday 10/11 at 8:30am
Paying for On Ramp reserves your spot in the class.
Climb Down, Climb Up
Strength WOD:
1-1-1
Clean (Full Squat)
Conditioning WOD:
For time:
7 Squat Cleans (185#/135#)
1 Deficit Handstand Push Up (Deficit 4″/2″)
6 Squat Cleans
2 Deficit Handstand Push Ups
5 Squat Cleans
3 Deficit Handstand Push Ups
4 Squat Cleans
4 Deficit Handstand Push Ups
3 Squat Cleans
5 Deficit Handstand Push Ups
2 Squat Cleans
6 Deficit Handstand Push Ups
1 Squat Clean
7 Deficit Handstand Push Ups
Results
View this photo
View this photo
Great “Finish”!
Congrats on the clean PR’s today!
Jack Osbourne: High Fat Low-Carb Ketogenic Paleo Diet Helps Multiple Sclerosis examiner.com
Squat Deeper
Strength WOD:
1-1-1-1-1
Power Snatch + Snatch (Squat)
* Touch and go.
Conditioning:
5 Rounds for time of:
10 Ring Dips
10 Overhead Squats (135#/95#)
200m Run
Results
View this photo
View this photo
The intent today was to get proficient going from a power snatch to a full snatch as both lifts should follow the same mechanics but the full snatch resulting in a below parallel deep squat finish. Putting these as a complex should reinforce the 1st and 2nd pull consistency while training speed under the bar in the 3rd pull into the finish position.
Cherie Chan corrects Lisa’s overhead squat – [video]
Eloy just Pumping Iron:
First Event Announcement of the 2014 Games
Nutrition:
Stop eating garbage! Friends don’t let friends eat high fructose corn syrup.
A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.