12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.
BTWB
Jingle BellElf Rob

Today was our traditional annual “12 WOD’s of Christmas” workout and almost everyone figured it out and fell into the rhythm of it. The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. I love this combination of exercises for a “12 Days WOD” because it keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise.

We also had the Outside the Box paleo food truck here and our Ugly Sweater Holiday Potluck party. With a turnout of  over 60 people (50 doing the WOD) there was a ton of great food, terrible sweaters and good times. Thank you to everyone for patiently dealing with waiting until your wave for the workout could go, and for those  who brought food to share. We will hope to have the Outside the Box food truck back out for our next event, maybe at the end of the Open.

The Bar Muscle-up With David Durante – [video]

Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

2 Min OHS Challenge

Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
Example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, or choose a Lift (use perfect form).
This is not hang out and visit time, this is practice time.

Checkout WOD

As many reps as possible in 2 mins of:
Overhead Squat (75#/45#)

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.
Optional choose Max Reps OHS or max effort 1k Row.

BTWB  

Tomorrow is the Ugly Sweater / 12 Days of Xmas WOD and our Christmas Pot Luck / Food truck lunch!

  • Class times: 9:30, 10:30 and additional wave beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Overhead Squat 3-3-3-3-3 & 12 Minutes of Skill Work

Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

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

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

If you can kind of do the skill, now work on form & range of motion, not weight.

For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).

This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!

Post what you did and the specifics in the comments.

You only have 12 minutes.
After OHS 5×3, spend remaining time on skill work for any movement you need to work.

Lifting: Shoulder Press and Push Press & FT: Row, Handstand Push-ups and Power Cleans

Row_LisaLifting: Shoulder Press and Push Press

Shoulder Press 2-2-2, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
NOT a complex. Do all press 3×2. THEN complete all push press 3×2.

FT: Rows then 6x Handstand Push-ups and Power Cleans

For time:
Row 1000m
— then —
6 rounds of:
5 Handstand Push-ups
5 Power Cleans (165#/110#)

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Results

Results cont

Row Buy In

3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups and 4 more

Push-ups_Kelby

3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups, Rope Climbs, Box Jumps, Back Extensions, Lunges

3 rounds for time of:
21 Knees To Elbows
21 Kettlebell Swings (53#/35#)
21 Push-ups
3 Rope Climbs, 15 ft
21 Box Jumps (20″)
21 Back Extensions
Walking Lunge, 150 ft

Sub: Good Morning (45#/33#) for back extension.

BTWB  

Coming Soon: Team of Champions

Photo by Rob W.

Congrats to Lou for hitting his 250th WOD the other day! Keep on racking them up!

Events:

Saturday 12/20 the 12 WOD’s of Xmas and Ugly Sweater Party!

We are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options. Anyone can also bring any potluck food you want to share. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • Class times: 9:30, 10:30 and additional wave beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Wall BallLifting: Snatch Grip Deadlifts and Hang Squat Snatches

Snatch Grip Deadlift 2-2-2-2-2, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set

* Perform as a complex; 2 Snatch Grip DL + 1 Hang Snatch

AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)

BTWB   

The 2015 CrossFit Games season dates has been announced. Read the links below to see when the CrossFit Games Open, Regionals, and Games will be held. Plenty of changes this year to the format!

2015 Reebok CrossFit Games Season Schedule

What’s New in 2015

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600 m Run
3 Muscle-ups
10 Back Squats 135 lbs
400 m Run
3 Muscle-ups
10 Back Squats 135 lbs
200 m Run
3 Muscle-ups
10 Back Squats 135 lbs
50 Air Squats

Post total time.
Sub 3 Strict Pull-ups and 3 Dips for 3 MU.

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

DSC_2106Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

BTWB  

Results

Results cont

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Clean & Jerk : 1 Rep Max & Willy

Advanced RX Class:

Clean and Jerk_Brett S

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

Willy

3 rounds for time of:
Run, 800 m
5 Front Squats (225#/155#)
Run, 200 m
11 Chest-to-bar Pull-ups
Run, 400 m
12 Kettlebell Swings(70#/53#)

BTWB  

Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Clean & Jerk : 1 Rep Max & Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team FrankFace

Main Class:

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB  Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!
  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Results