Community. Coaching. Caring.
Bench Press 5-5-5-5Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)
Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
“Dissecting the Squat” – CrossFit Journal [article]
Front Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Push Press & RunFor time:
30 Push Press (115#/75#)
Run 800m
20 Push Press
Run 600m
10 Push Press
Run 400m
3 rounds, 1 min per station, of:
Row (calories)
Medicine Ball Clean (20#/14#)
Box Jump (24″/20″)
Knees To Elbow
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.
Total reps each round.
Lifting: Clean plus Front SquatClean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS
10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground
Photo by @robcwilson
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
CrossFit Liftoff Update: October 13, 2015
Registration for the 2015 CrossFit Liftoff is Now Open!
Upgrade for Team USA in the CrossFit Invitational.
2 person team must complete 100 Thrusters (135#/95#) for time:
1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.
Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
Split Jerk 3-2-2-2-1-1-1-1Split Jerk 3-2-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)
Quote of the day by Ollie.
We are one week away from the SRCF Halloween Party next Saturday at 7:30pm! Go get your costumes, find a sitter and plan to bring a dish!
Photos by @robcwilson
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
TIME CAP: 15 Minutes! Scale your clean accordingly.(155#/105#) Squat Clean (53#/35#) KB Swings
5 RFT: Squat Cleans and Kettlebell Swings5 rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Time Cap: 15 Minutes
Death By Muscle-up or Chest to Bar Pull-up
With a continuously running clock perform:
1 Muscle-up (or C2B Pull-up) in the first 1 min,
2 Muscle-ups in the second 1 min
3 Muscle-ups in the third 1 min
…
Continuing this for as long as you are able.
That’s not a muscle-up.
Photo by @robcwilson
The Team Series results are in and Ben Smith and Co. win it for the second year in a row!
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
Complete as many rounds as possible in 6 mins of:
3 Squat Snatches (135#/95#)
6 Toes-to-bars
Rest 3 minutes then continue to Pt. 2
Complete as many rounds as possible in 6 mins of:
100m Run
6 Burpee onto Bumper Plate (45#)
Photo by @robcwilson
Coach Lindsay shared this with the FB Group and I thought it was a great post to share here. Take a moment to read it.
Disclaimer: I’m about to write a lot of words…
As I cautiously dip my toes back into the Crossfit ocean, I am reminded of how much of an impact we all can make in each other’s worlds with kind words and caring actions.
Everybody knows that it takes a lot of courage to try Crossfit. But not everybody knows how much courage it takes to come BACK to Crossfit.
Think about how you felt when you walked into the box for the first time. You were likely a mix of nervous, excited, scared, intimidated and determined. You didn’t know anybody or anything. You suspected that getting started wasn’t going to be easy. But people were welcoming and empathetic. Nobody mocked you for using a training bar to lift, or for using 4 different bands for pull ups, or for doing 16” box jumps. They encouraged you to work within your abilities. And you did. And you got better. Stronger. Happier. More comfortable in your own skin.
Sometimes life gets in the way of Crossfit. Gasp! Yes, I did say that. Shit happens. Priorities shift. People get sick, or get a new job, or get pregnant, or get injured. For a million different reasons, sometimes you need to walk away. You might not be ready to come back to the gym for a month. Or maybe 6 months. Maybe even a year!
The longer you’re away, the harder it is to come back. You KNOW how much it’s going to hurt. You KNOW how much slower/weaker you’ll be than the rest of your bro’s. You KNOW you won’t be able to do what you know you’re capable of. You KNOW your Lululemon’s won’t fit like they did 6 months ago. You KNOW you’re going to be tired and pukey and frustrated with yourself. But you muster up all of your courage and walk back through that door.
When you see those faces that you haven’t seen in months, know that they are scared and self-conscious. Instead of asking them where the hell they’ve been, ask them how they’re doing. Ask them if they need refreshers on exercises; not if they need to go back to On Ramp. If you see them doing burpees at the end of a WOD, five minutes after you’ve finished, don’t tell them to go faster; get down and do some slow burpees with them. Because slow burpees are more effective when you have a buddy.
We say it constantly; our community is what makes us different than the Globo Gym’s of the world. We’re nice. We’re real. And gosh darn it, people like us! Be those things! Let’s not lose sight of what’s important…each other.
“Be kind, for everyone you meet is fighting a battle you know nothing of.”
Tune in tomorrow afternoon! 2015 Reebok CrossFit Games to Air in Prime Time on ESPN2
