Main Workout – Page 291 – SNORIDGE CROSSFIT

Split Jerk 1-1-1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpee

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale to Push Jerk if new to the movement.

7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

Photos by @robcwilson

Coach Sean masters the Split Jerk and Alicia learns the Split Jerk for the first time. This movement demands technique, speed, footwork and aggressiveness. Focusing on consistent footwork in the jumping and landing position along with torso/arm positioning in the overhead jerk can quickly translate to some big PR’s. Be patient as you learn this movement as there are many moving pieces both in the split and the recovery.

Last night we had NW Fit Meals drop in for some tasting of several of their delicious paleo delivery meals to go. It was a great turnout with a ton of great food to try and several people signed up to try their meal delivery service. Meals should be delivered next week so we will love to hear your feedback and are excited about this healthy nutrition option they provide.

Front Squat 5-5-5 & 3 RFT: Double Unders, Sit-ups, Medicine Ball Cleans, Pull-ups and Handstand Push-ups

Front Squat 5-5-5

Front Squat 5-5-5

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

3 RFT: Double Unders, Sit-up s, Medicine Ball Cleans, Pull-ups and Handstand Push-ups

3 rounds for time of:
50 Double Unders
40 Sit-up (AbMat)
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups

BTWB Very interesting article outlining the danger EPSN faces as they continue to lose subscribers and battle layoffs and internal cost cutting. In a few more years I wonder who will be bidding on the “Reebok CrossFit Games on ESPN” when those rights are up.
“ESPN Has Lost 7 Million Subscribers The Past Two Years,” Fox Sports.
Results
Results cont

Gwen & Row : 4 x 250m

“Gwen”

Clean & Jerk 15-12-9

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.

Row : 4 x 250m

Each for time:
Row: 4 x 250m

Rest as needed between efforts.

Photo by @robcwilson

This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.

2015 Reebok CrossFit Invitational Recap

Advanced RX: Squat Clean + Front Squat : 1RM & Pt. 1 And 2 AMRAP

Advanced RX Class:

Squat Clean + Front Squat : 1 Rep Max

Record your best Squat Clean + Front Squat 1 Rep Max lift.

Pt. 1 AMRAP Deadlift and Push Press

Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)

* Rest 5 min, then start Pt. 2

Pt. 2 AMRAP Burpee Muscle-ups or Burpee Pull-ups

Complete as many reps as possible in 5 mins of:
Burpee Muscle-ups
* Or 4 minutes of Burpee Pull-ups

Photo by @robcwilson

Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP

Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP

3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Push Press (95#/65#)
30 Up And Over Box Jumps (24″/20″)
20 Sumo Deadlift High-pulls (95#/65#)
* Teams of 2, alternate one works while one rests. One bar, box and med ball per team.

Photo by @robcwilson

On Monday there will be free paleo food tasting during the afternoon classes by NW Fit Meals in the lobby. Drop by for a sample!

Please keep the lobby clear of gym bags during this time.

“CrossFit in Russia: The Level 1 Certificate Course” – CrossFit Journal [video]

FGB Style – Row, AbMat Sit-ups, Push-up and Pull-ups

“Fight Gone Bad Style” – Row (calories), AbMat Sit-ups, Push-up (hand release) and Pull-ups

3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson

2015 CrossFit Invitational: USA Team

Gaux for the Gold

Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set

7 RFT: Power Snatches, Snatch Balances and Overhead Squats

7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)

Congrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.

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

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

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

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

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

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

Back Squat 5-5-5-5-5 & 5 RFT: Handstand Push-ups, Back Squats and Double Unders

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

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

5 RFT: Handstand Push-ups, Back Squats and Double Unders

5 rounds for time of:
9 Handstand Push-ups
9 Back Squats (135#/95#)
30 Double Unders

BTWB

Seated DB Press photo by @robcwilson

This Sunday is the CrossFit Invitational competition between Team USA, Canada, Europe and Australia. Watch it live on the CrossFit Games website Sunday 7-9am PST or rebroadcast on ESPN2 from 3-5pm PST.

How to Watch the 2015 Reebok CrossFit Invitational

Rich Froning to Replace Ben Smith at the Invitational

EMOM for 8 mins: Deadlift & "TK"

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

“TK“

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)

Photo by @robcwilson

“U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com”

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