Movable Type – Page 23 – SNORIDGE CROSSFIT

Push It Up

Skills WOD:

12 Minutes:
Pick a skill and work on it: Bodyweight or barbell.

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

View this photo
View this photo

Video: Rich Froning 6:44 from 2011 with 100 Unbroken Push Press by CrossFit

Today’s skill work was time to work on goats, skills and things you just want to be better at. Take advantage of that time to drill a weakness or refine a strength, either way just use it and focus on technique, form, positioning and strength.

Nutrition:

Next Monday on 1/6 we will kick off our annual 30 day Stop the Slop Performance challenge. Will we see a minor tweak to the WOD? Unknown and unknowable. Read up on last year’s at the link above for more details and get ready to clean it up!

The All New Whole30.com Whole9

Back Down

Strength WOD:

20 Minutes to find a 1RM:
Back Squat

Conditioning WOD:

15-12-9-6-3 reps of each of the following for time:
Back Squat (115#/75#)
Burpees

* Alternate Back Squat and Burpees. Must clean or snatch bar from ground.

Results

View this photo
View this photo

PR’s all around today! After the latest cycle of back squats with 5 rep, 3 rep, and 2 rep loadings it was well past time to see what our 1 rep maxes were.

The 2014 CrossFit Games Open is almost upon us! Registration starts 1/15 with the first WOD announced on Thursday 2/27. The Open will run 5 workouts over 5 weeks through 3/27. The Northwest Regionals will be held on Weekend 2 of the Regionals on 5/16-5/18.

2014 CrossFit Games Open and Regional Schedule

Nutrition:

The All New Whole30.com Whole9

So Long 2013!

In Teams of 2 complete for time:

10 Handstand Push-ups

20 Pull-ups

30 Box Jumps (24″/20″)

40 Toes-to-Bar

50 Kettlebell Swings (53#/35#)

60 Walking Lunges

70 Push-ups

80 AbMat Sit-ups

90 Air Squats

100 Double Unders

90 Air Squats

80 AbMat Sit-ups

70 Push-ups

60 Walking Lunges

50 Kettlebell Swings

40 Toes-to-Bar

30 Box Jumps

20 Pull-ups

10 Handstand Push-ups

* One person working at a time. Break up reps and go in order.

** 30 Minute Time Cap, if you cap post total reps completed.

Results

View this photo

This was a pretty fun team WOD to end the year. As we look back on a pretty eventful 2013 we saw another year in the gym of record growth, fun traditions continued, community and family grown, and everyone improving their fitness and health. We are grateful for all of you and what you bring to the SRCF family! Happy New Year and we wish everyone a PR filled 2014!

“2013: Beloved Suffering” by Hilary Achauer, CrossFit Journal article [pdf]

Jim M. Bringing It In:

Just Thrusters

Strength WOD:

3-3-3
Thruster

Conditioning:

Complete As Many Rounds As Possible (AMRAP) in 12 Minutes of:

200m Run
12 Thrusters (115#/75#)

Results

View this photo
View this photo

Read: “Sharing Is Bad, mmmmmkay?” Rainier CrossFit We agree, wash your hands, wipe ALL the equipment down that you use, and clean up your mess after your WOD. We need to keep the zombie plague away from the gym!

Schedule:

New Year’s Week:

12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES! We are doing a Team WOD at each class time.
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Backward Roll to Support at CrossFit Headquarters – video [ipod] [mov] [HD mov]

Snatch Saturday = Class PR

Main Class:

In a Team of 2, Complete 3 Rounds for time of:

50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates, Alternating (45#/25#)
50 AbMat Sit-ups

* One partner works at a time, alternate reps with your partner

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch
1-1-1-1-1
Snatch Balance
1-1-1-1-1
Overhead Squat

Conditioning:

2 Rounds for time:
60 Double Unders
20 Burpees
10 Hang Squat Snatch (115#/75#)

Results

View this photo
View this photo

Awesome day on Saturday! I’m thinking that tons of snatches might be the key to getting everyone to show up for the Advanced Class…

Wear your 12th Man T today. Go Hawks!

One of the OG’s of CrossFit, he was one of my instrcutors in 2007 at my Level 1 seminar. This man opened the first CrossFit affiliate here in Seattle and they are still going strong and bigger than ever. Legendary CrossFit: History and Top Workouts From the SEAL Who Inspired the Movement

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Run, Pull, Run

For time:
800m Run

Then 4 Rounds of:
5 Muscle-ups
15 Deadlifts (225#/155#)

800m Run

* Runs are ‘bookends”; run one 800m at the beginning then after 4 rds. of the couplet complete one 800m run

Results

View this photo
View this photo

If you ordered a 12th Man SRCF shirt or thermal and have not picked it up please come get it. Any pre-orders not claimed will be up for sale to the gym soon.

Congrats Debra on getting 3 muscle-ups in a WOD tonight! I’m not sure what was more awesome, you getting that first one or the PR yell I heard from the front lobby.

See you all for an awesome team WOD and advanced class on my favorite day, Saturday!

NOT Paleo but delicious: “Constantly Varied Kitchen: Sweet Cheats – Bananas Foster” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

What Is Strong? Real World Strength Standards For Raw, Natural Lifters ~ muscleandbrawn.com

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Holiday Hangover

Strength WOD:

3-2-2-1-1-1
Clean & Jerk

Conditioning:

Complete As Many Rounds As Possible (AMRAP) in 15 Minutes of:

5 Power Clean and Jerks (135#/95#)
200m Run
5 Front Squats (135#/95#)

Results

View this photo
View this photo

Clean then Jerk (not me, the movement):

Light day today for classes and definitely felt a bit of the after effects of the Holiday cheats and treats.

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

"12 WOD's of Christmas"

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.

Results

View this photo
View this photo
View this photo

Even Ralphie loved this WOD. Look at the joy on his face.

Most of you managed to fall into the rhythm of our traditional annual “12 WOD’s of Christmas” workout (there’s always a couple who go backwards or do extra reps for awhile). The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It forces you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days WOD in CrossFit but this one keeps both the reps of each movement and load low, and the workout generally fast and reasonable. This is a fun one!

“Grinding Through the 12 Days of CrossFit” The Box Magzine – theboxmag.com

We hope everyone has a safe and very merry Christmas and none of you get coal in your stocking!

Normal schedule on Thursday.

Holiday Schedule:

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Handstand Elizabeth

Strength WOD:

2RM
Hang Squat Clean

Conditioning:

21-15-9 Reps of each for time of:

Hang Squat Clean (135#/95#)
Handstand Push-ups

Results

View this photo
View this photo

“Elizabeth” is worse because you go back to the floor for full cleans but this was still pretty similar and definitely a hard couplet.

Holiday Schedule:

12/23: Normal schedule Monday
12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!

We will be doing the “12 WOD’s of Christmas” annual workout
Wear a bad Christmas sweater if you have it
Classes are full at 0830,0930 and 1030. If you didn’t sign up on the board then the 0630 has open spots or come to the 1030 and we will fit you in the second wave.

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Julie Foucher’s Snatch PR

I don’t miss these days of working out like this at all…

Tricep Extensions with Danny Broflex – video [ipod] [mov] [720 HD] [1080 HD]

"Team Fran" and "Legless"

Main Class:

In a Team of 2, Complete for time:

100 Thrusters (95#/65#)
100 Pull-ups

* One partner works at a time, alternate reps with your partner

Checkout WOD:

2 Minute Max Reps (AMRAP) of:
Ball Slam (30#/20#)

Then complete:

2 Minute Max Reps (AMRAP) of:
AbMat Sit-ups

Advanced RX Class:

Strength WOD:

1RM
Squat Clean Thruster (Cluster)

Conditioning:

“2013 Games Event: Legless“

For time:
27 Thrusters (95#/65#)
4 Legless rope climbs (15 foot)
21 Thrusters
3 Legless rope climbs
15 Thrusters
2 Legless rope climbs
9 Thrusters
1 Legless rope climbs

Results

View this photo
View this photo

Thrusters and Pull-ups or Rope Climbs all make for a rough combination. Congrats to Debra for her first 15′ legless rope climb in a WOD yesterday. This was our first time programming legless rope climbs for the advanced class and many of you completed as many (or more) as the majority of the 2013 Games athletes did in the “Legless” event.

Merry Christmas and Happy New Year from Chuck Norris

Duck, Duck,Walk!

The Rope Climb – CrossFit Journal

CrossFit – Event Summary: Men’s Legless

CrossFit – Event Summary: Women’s Legless