Category: Movable Type

"Swingin' Annie"

50/40/30/20/10 reps each of for time:

Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups

Results

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KB Annie

Back to normal hours tomorrow. Hope everyone had a safe and happy Halloween!

It’s MOVEMBER!  Grow your Mo! Mustaches are the norm for the next 30 days. For men that is. We will finish off the month with our MoBros annual WOD. Help raise awareness and funds for prostate cancer by sporting your mustache this month or by being a MoSista and supporting the stache. If you sign up to raise some $ then join our team on Movember.com (Team: SnoRidge MoBros).  

Froning discusses why this coming year may be his last competing as an individual: Sub 3 Minutes with Rich Froning, Berlin – video [ipod] [mov] [HD mov]

20 More Tips That Will Make You Better at Olympic Weightlifting breakingmuscle.com

5 Reasons I’m about to Join CrossFit, Even Though I’m Terrified: hellogiggles.com

Lift Things Up and Put Them Down

Strength WOD:

3-3-3-3-3
Deadlift

Conditioning WOD:

AMRAP in 8 Minutes of:

12 Slam Balls (30#/20#)
12 Wall Balls (20#/14#)
12 Push-ups

Checkout:

For time:

30 V-ups

Results


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DL

V-Up

REMINDER: NO PM Classes Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween! (Don’t go to Bill’s house, he said he was going to stay home tomorrow and eat all the candy)

Lift Things Up and Put Them Down Commercial

Hangout

Strength WOD:

3-3-2-2-1-1-1
High Hang Snatch

* Full, scale to power

Conditioning WOD:

Each Individual Run for time:

9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run 
7 Hang Snatch 
7 Muscle-ups
200m Run 
5 Hang Snatch 
5 Muscle-ups
200m Run  

* Scale 1 MU to 1 strict pull-up / 1 ring dip

Results

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3-2-1 Go

Hi Hang Snatch

“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics

2013 Reebok CrossFit Games Recap Video

MU MU_Jules

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!

Singles

Strength WOD:

* 12 Minutes to find

1RM
Strict Press

* 8 Minutes to find

1RM
Push Press

Conditioning WOD:

4 Rounds for time of:

400m Run
50 Air Squats

Results

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Saer_Push Press

Two maxes today and plenty of PR’s. The strict press can be very frustrating. One lift goes right up then you add 5 lbs. and it stalls right out. Following it with a push press where you leverage your hip drive should give you at least 25-35% more than your press. If you have a 1RM push press that is very close to your 1RM press, then evaluate your technique on your push press. It’s likely because you don’t have a vertical, fast dip and powerful drive of the hips during extension followed by a bar path that goes directly up rather than away from the body. Do not re-bend the knees (as that would be a jerk) and ensure you use the dip and drive to generate momentum overhead. Think “speed through the middle”!

400m Run/Air Squat WOD (Speal & Zac) [wmv][mov] » Feb 21 2008

Watch the 2013 CrossFit Invitational archived footage from Berlin: Crossfit: USA v Rest of World

Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon – video [ipod] [mov] [720 HD] [1080 HD]

"Frankenchipper"

Creepy Combination for time of:

400m Run 
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400m Run
15 Overhead Squats (45#/35#)
30 Wallballs (20#/14)
5 pull-ups

10 Push-ups
15 Air Squats
5 pull-ups
10 Push-ups
15 Air Squats
50 Push Press (45#/35#)
50 Walking Lunges 

Results

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Our 5th Annual Frankenchipper!

SRCF Frankenchipper 2013

My favorite WOD and SRCF tradition of the year (followed closely by Movember)! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This WOD is a quick gasser that’s light but challenging. Even more when you have a costume on. We had a really great turnout on Saturday for this despite other things keeping many who wanted to be there such as soccer games, being sick and other life stuff. Already can’t wait for next year!

 
Bat Balls Zombies

Wolverine Hulkster

Kung Fu Squat Duck Dynasty

Pull Your Pants Up Undead Swings

Pukie_Zombies Crispy Bacon

Unicorns and Hamburglars 
Pukie the Clown_lo res

We also had our 5th annual Halloween party at our dungeon last night. Open to the whole box and friends; we had a great turnout of entertaining characters, paleo-faileo food, strong drinks and a good times. The Joker and Harley Quinn and the whole Bat family thanks you for coming!

Bat Family

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!

"Wood"

5 Rounds for time of:

400m Run 
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pull (95#/65#)
10 Thruster (95#/65#)
1 min. rest  

Partial Results

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SDHP_Michelle Thruster_Jules

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ CrossFit.com

“Wood” The Story Behind the Hero

Events:

Watch the 2013 CrossFit Invitational live from Berlin on Eurosport (Europe only) or the CrossFit Games site, Saturday, October 26th, at 7 p.m. CEST (10 a.m. PST)

Team U.S.A. Trains for the Invitational – [video]
Team World Trains for the Invitational – [video]

Worm of the World

Get to Know the Competitors of the 2013 CrossFit Invitational

Schedule Announcement:

Tomorrow is the Frankenchipper! Go time for class is 10AM. Costume a must for the WOD. Anyone wanting to come to our costume party tomorrow night then get details at the box or on the FB group.

Stand Up

Strength WOD:

5-5-5-5-5
Front Squat

Conditioning WOD:

For time:
4 Rope Climbs (15′)
200m Run
1 Front Squat (185#/135#) 
3 Rope Climbs
200m Run
2 Front Squats 
2 Rope Climbs 
200m Run
3 Front Squats 
1 Rope Climb 
200m Run
4 Front Squats 

* Must clean bar from ground; no racks

Results

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Front Squats x 5

PR Climb Front Squat

Congrats to Luanne who PR’d her first rope climb and did some in a WOD tonight. The 0630 class also set a PR today with 11 people! Maybe I should make every Thursday include rope climbs.

The events have been announced: The 2013 CrossFit Invitational – Event Announcement


"Lift Up Luke"

Strength WOD:

1-1-1-1-1-1-1
Power Clean

Conditioning WOD:

“Lift Up Luke”

As Many Rounds As Possible in 5 Minutes of:
4 Power Cleans (155#/105#)
24 Double-Unders
10 Pull-ups

Results

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Power Clean_Rob V - 1 Power Clean_Rob V - 2 Power Clean_Rob V - 3

Today was the “Lift Up Luke” WOD fundraiser for Autism awareness that CF affiliates around the world participated in since this past Saturday. To donate to support the cause and read more about the cause and workout then go check out “Lift Up Luke“.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]

The 6 Most Brutal CrossFit WOD’s by Men’s Fitness Maybe not the MOST brutal, but each of these workouts are high up on the list.

Frankenchipper is on Saturday at 10am! Costume required!

"Diane"

“Diane”

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up

Checkout WOD:

For time:

50 Hollow Rocks

Results

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“Diane” Day:

 
Group DL_Diane

What are the CrossFit benchmark workouts? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman 

“The New Girls” by Coach Greg Glassman 

DL_Kaylee HSPU_Diane

Don’t miss the 2013 CrossFit Invitational, presented by Reebok. Watch Team USA take on Team World, live on Eurosport this Saturday, October 26! 

Schedule:

  • 10/26: “Frankenchipper” WOD! Sat. at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. 
  • 10/31: All PM Classes (4, 5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

"Isabel" Sandwich

For time:

1000m Run
30 Power Snatch (135#/95#)
1000 Row

Results

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“Isabel” (30 snatches for time) mixed with some running and rowing. Great start to the week!

Power Snatch_PregMeg

Meg_Rowing

Preg-Meg snatches and rows. (Don’t worry, it’s safe and she was CrossFitting long before she got pregnant)

Big thanks to Debra, Amy N., Frank and anyone else I missed for organizing the baby shower yesterday for Meghann and Derek and Christa and Kyle.  Great turnout and a ton of fun.

Events to be in the know about:

10/23 Wed. – “Lift Up Luke” WOD fundraiser for Autism awareness. All classes this Wed. will have this WOD as the conditioning workout. To donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

10/26 Sat. – “Frankenchipper Halloween” WOD Costume required, WOD starts at 10am and we will run waves as needed. If you didn’t catch it already a costume is REQUIRED!

10/31 Thurs. – Halloween No PM classes (Regular AM classes, from 4-7pm we are closed for trick-or-treating)

11/5 Tues. – OnRamp for November begins (Spaces available)

SNORIDGE CROSSFIT