Category: Movable Type

Snatch and Grab

Strength and Conditioning WOD:

7 Rounds for Time and Load of:

35 Double-Unders
1 Snatch

* Squat Snatch; make one snatch attempt per round. Do not count missed reps.

Results

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1st Pull

On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift. 

A Description of the First Pull in the Snatch pendlay.com

Rich Froning and Sam Briggs visit ESPN – [video]

  Snatch_Kelby

"Bradley"

“Bradley“

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Results

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Bradley Hero WOD 

Quote of the day: “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. ~ crossfit.com

Today is set aside to honor and thank those who served our country and defended our freedoms. We have many in our gym that have served in all of the branches of our military. It was extremely cool to see all of the various pictures posted to Facebook of many of our vets from SRCF during their time in the military. Thank you to each and every one of you for your service.

Our small way of honoring the fallen is continuing our tradition of a Hero WOD on this day. RIP Senior Airman Bradley Smith.

2009 Games Final Chipper

Main Class:

As a Team of 2 Complete AMRAP in 25 Minutes of:

400m Run (as a team)
50 Dumbbell Push Press (35#/20#) 
50 Pull-ups 
50 Dumbbell Front Squat (35#/20#) 
50 Push-ups 
50 Dumbbell Walking Lunge (35#/20#) 
50 Air Squats 

* Alternate each exercise with your partner except for run which must be done together as a team and both partners must be back before starting the reps. Only one member working at a time. Post total rounds.

Advanced RX Class:

“2009 CF Games Final Chipper WOD”

For time:

15 Squat Cleans (155#/105#)
30 Toes-to-bar 
30 Box Jumps (24″/20″) 
15 Muscle-ups 
30 Dumbbell Push Press (40#/25#) 
30 Double-Unders
15 Thrusters (135#/95#)
30 Pull-ups 
30 Burpees
300ft. Overhead Walking Lunge w/Plate (45#25#)

Results

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DB Front Squat and Push-ups

Quote of the day: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.” ~ Pat Sherwood CFHQ Trainer

Good read from Speal below. What I love most about the community in our gym is that we have all types who train for being fitter in life, train for other sports, or train CrossFit as a sport. And somehow it all just WORKS!

Training CrossFit vs. CrossFit As A Sport by Chris Spealler

The Advanced RX class chipper today brought back memories of watching the final go down in Aromas at the 2009 CF Games.

My recap from that first trip: “Our CrossFit Games Experience“

BREAKING NEWS: CrossFit Threatens America Special Report: Fitness Lonnie

Gym-Nasty!

Strength WOD:

3-3-3-3
Press

Conditioning WOD:

3 Rounds for time of:

12 Muscle-ups
75 Air Squats

* Sub 12 C2B Pull-ups and 12 Ring Dips each rd.

Results

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Twinsies! Mark and Spencer take “bro-sessions” a little too serious:

Twinsies_1 Twinsies_2
MU_Jules MU_Rob

36 muscle-ups and a couple hundred air squats is nastier than it may look on the whiteboard. 

For those growing their Mo’s, sign up and join our Movember team and help raise funds for prostate and testicular cancer. So far their are 7 MoBros signed up to the team and $200 raised. If you would like to donate a couple bucks or sign up then go here: SnoRidge MoBros

Shirt order is now closed. There will be no extras ordered.

Overhead-Press-aom

Know Your Lifts: Overhead Press artofmanliness.com

Squats and Max Effort Rows

Strength WOD:

5-5-5-3-3-3
Back Squat

Conditioning WOD:

Each Individual Row for time:

Max Effort 500m Row 
4 min. rest
Max Effort 250m Row 
3 min. rest 
Max Effort 100m Row 

Results

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Max Effort Race

All Out Kyle_BS

Whole bunch of 3 rep max back squat PR’s and cowbell today! We will test our 1RM very soon hint, hint.

Our emphasis has lately been on the high bar back squat position as this translates across to the receiving position of the Oly lifts (clean and snatch) vs. the low bar position and typically feels easier or more natural to learn and get to full depth. The low bar recruits the hamstrings and posterior chain more and usually allows for squatting more weight but can be more difficult and nuanced to learn.

Highbarbacksquat_aom

Know Your Lifts: The High Bar Back Squat artofmanliness.com

A good comparison of Low Bar Vs. High Bar Squatting: 70’sbig.com

Up and Over

Main Class:

As a Team of 2 Complete for time:

2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups

* Share DB’s and rower, alternate work with your partner

Advanced RX Class:

Strength WOD: 

1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat

Conditioning WOD:

For time:

1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups

Results

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DB Burpee Box Up and Over

Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun.  Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.

DB Thrusters

2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s.  Post to comments or on our group FB page if you want one.

MoBros:

Mockupmovember2013 - Vintage Green Mockupmovember2013 - Asphalt

MoSistas:

Mockupmovember2013women - Black and Pink

The World is Now Enough games.crossfit.com

Quad Killer

Skills WOD:

Every Minute On the Minute (EMOM) for 5 minutes complete:

Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.

* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.

Conditioning WOD:

15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees

Results

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Clean_Jeremy

Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!

Movember Duck Face

Tomorrow I will post the 2013 SRCF Movember T-shirt design.

She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com

Archived Footage of the 2013 CrossFit Invitational

SNORIDGE CROSSFIT