Movable Type – Page 60 – SNORIDGE CROSSFIT

Out Front

Strength WOD:

2/2/2/2/2/2
Front Squat

Conditioning WOD:

Choose either:

As Many Rounds As Possible in 12 Minutes of:

3 Muscle-Ups
7 Front Squats (155#/105#)
200m Run

As Many Rounds As Possible in 12 Minutes of:

6 Chest-to-Bar Pull Ups
7 Front Squats (135#/95#)
200m Run

Results

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Carly Front Squats:

The “Frankenchipper” is around the corner! On Saturday 10/27 is our annual costume Halloween WOD starting at 0930. We will run waves as needed. The only “rule” for this one is you have to have a costume. If not then there will be a penalty incorporated into your workout.

Later that evening we are hosting our annual SRCF Haunted Halloween party at our house. This one is an adults only party and the gym is invited. Bring a dish and wear your costume (costume definitely required). No costume no entry. If you didn’t see the evite or if you don’t use the Facebooks let us know and we will get you the details. It’s spooktacular!

Notes:

Heads up that tomorrow night 10/18 from 6-7 John Zanas from Peak Spine and Sports will be upstairs in the gym for a free screening to anyone who has a potential physical trouble spot or injury concern or range of motion limitation.

He will assess your symptoms and whether it is a stability or mobility issue and give you advice on what to do to improve it. The goal is to give you self treatment options to avoid actual injury or time lost form training/exercise.

Oh and did I mention it’s free? Just show up and go upstairs and see him.

“Cueing the Power Position” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Nutrition:

Good eats! Meatza. It’s what should be for dinner.

Mr. Pink and the Muscle-Up:

Snatch "DT"

5 Rounds for time:

9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results

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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your power snatch or overhead squat (or both). As each barbell movement builds on the next, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then focus on mobility and flexibility. Put the time in during warm-ups or post-WOD and practice your overhead squat with a PVC or bar every chance you get. Ask a coach for a set of eyes to watch as you practice.

Three PR’s today that I know of: 1) Happy 100th WOD to Chris S.! 2) Meghann RX’d and PR’d this WOD by a CrossFit mile 3) We set a new 7pm class attendance PR. Boom!

Notes:

Team U.S.A. wins the CrossFit Invitational, presented by Reebok.

Click here to watch a replay of the Invitational

Work Capacity Test

As Many Rounds As Possible in 15 Minutes of:

10 Hand Release Push-ups
15 Wall Balls (20#/15#)
20 Kettlebell Swings (53#/35#)

Results

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15 Minutes of pure go today. Just don’t stop.

The Men’s and Women’s final events from the 2012 CF Games are on ESPN2 on Tuesday night.

Not CrossFit but just insane and should be watched. World Record Jump: www.redbullstratos.com

“Did somebody lose a washboard?”

Hips and Hammies

Main Class:

As a team of 2 complete for time:

50 Deadlifts (185#/135#)
50 Box Jumps (24″/20″)
40 Deadlifts (205#/145#)
40 Box Jumps
30 Deadlifts (225#/155#)
30 Box Jumps
20 Deadlifts (245#/165#)
20 Box Jumps

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Advanced RX Class:

Skills:

4 Minutes of Max Muscle-ups
5 Minutes of Handstand Walk Practice

WOD:

As a team of 2 complete for time:

50 Deadlifts (205#/145#)
50 Box Jumps (30″/24″)
40 Deadlifts (225#/155#)
40 Box Jumps
30 Deadlifts (245#/165#)
30 Box Jumps
20 Deadlifts (275#/185#)
20 Box Jumps

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Results

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Loved this team workout yesterday! It was one that I tried to model from one of the WOD’s between the Reebok CrossFit Team USA vs. Team Europe competition on Saturday. That one was thrusters and box jumps but with fewer reps and a slightly different format. Switching this to deadlifts and box jumps made it all hips and hamstrings. What I thought was fun about this was that each partner could keep moving when it was their turn and that the team controlled the pace, the reps per person, the weight change-out, and the strategy with each round of DL’s and box jumps.

Congrats to Lisa C. who got her 1st then 2nd full muscle-ups (extended arms) yesterday! That’s a huge milestone. She had to get the 2nd one since I missed seeing the first one and capturing it with the camera.

Lisa’s Muscle-up: Hard work paid off!

Team USA Wins In First CrossFit Invitational ~ games.crossfit.com

Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of:

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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Josh has come so far in CF Kids:

After 4 days of some barbell work, time for all body-weight and a trio of basic gymnastic skills. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, scale up or down, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

New burpee standard. Jump and touch both hands to the ceiling.

Nutrition:

From The Box Magazine – “The Two-Minute Workout”

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout.

The CrossFit Invitational presented by Reebok will stream live, Saturday at 8:00 p.m. GMT (12:00 p.m. PDT)

Workouts for the first-ever CrossFit Invitational, presented by Reebok, have been announced.

Click here for the full workout descriptions

250 WOD Party

Strength WOD:

Every 45 seconds for 6 minutes complete the following sequence:
1 Power Clean + 1 Hang Squat Clean

* Maintain one load throughout; go heavy with great technique

Checkout WOD:

5 Rounds for time:

7 Burpee Box-Jumps (24″/20″)
12 Overhead Squats (75#/55#)

Results

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Today is a milestone for both Amy N. and Debra who rang the PR bell with their 250th WOD at SRCF. That’s a good number of workouts, a lot of sweat, maybe some blood and tears, and a whole lot of fun.

Wear It Proud:

Read Deb’s “Before & After” CrossFit in her own powerful words and pictures. Congrats, contests, fist and chest bumps and booty slaps to you both! See you tomorrow for 251.

"Jackie"

Strength WOD:

3/3/3/3/3
Push Press

Conditioning WOD:

“Jackie”

For time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

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Sometimes all it takes to make that bar move is knowing that your gym has your back:

7×3 Push Press WOD Demo with Dave Lipson and Camille Leblanc-Bazinet – video [wmv] [mov] [HD mov]

Great to see several “x1 or x2” next to people’s sets today. If you want to get stronger you have to pick (or put) heavy things up and put them down. When we schedule strength days, push for those heavy loads with great technique and you will see gains across the board. Presses, squats, and deadlifts are keys to building pure strength. Olympic lifts like the snatch, clean and jerk build speed, power, and strength. Being good at both types of lifting make you a better CrossFitter, better athlete, and just an all around fitter individual.

Notes:

Tomorrow is our 2nd early class at 6:30AM. I don’t think we can match or come close to Tuesdays world record attendance. Prove me wrong and shut me up by showing up for Coach Moe! Don’t let me down squatchers.

This video below is a really great story about how CrossFit can be life-changing and bring a family closer together.

“Fighting for Greatness: A CrossFit Story” with Johnny Medina III, CrossFit Journal video [wmv] [mov] [HD mov]

Snatch Practice

Strength WOD:

10 minutes to find:
1RM Snatch (Squat)

Checkout WOD:

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Today was all about setting world records! We not only had several snatch world records set (individual PR’s count); we also had a world record in 6:30am CrossFit class attendance, with 11 of you showing up to kick off Coach Moe’s return to early morning torture time. This better not be a fluke. I want to hear that PR bell ring.

“Team U.S.A. Training: Workout 3” CrossFit Journal video [wmv] [mov] [HD mov]

"Baseline + Clean & Jerks"

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups (Hand Release)
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups (Hand Release)
30 AbMat Sit-ups
40 Squats
400m Run

Results

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The bell was ringing today. This tells me it’s time for “Grace” soon (30 C&J for time). There were a lot of PR’s on this WOD today, as well as several raised hands and puzzled looks for “Who hasn’t done Grace before”? So either it will be a chance to PR or time to tackle that benchmark girl for the first time. Maybe we should just do Barbells for Boobs while we’re at it again as a fundraiser (Amazing Grace). Hmmmmmm.

This Sunday is the Oly clinic at Imperial CF (sold out) but Michelle, Debra and Lindsay are all going to work on their jerks and snatches…

Schedule:

6:30AM classes every Tues. and Thurs. start tomorrow! Set those alarms. People better show!

Video: Businessman Fran: This gym hosts an annual formal “Fran” event that builds their CrossFit Community and family.

SCHEDULE Change:

Starting Tuesday 10/9 we added a 6:30AM class each Tuesday and Thursday with Coach Moe.

Rules on this class:

There must be a committed group with regular attendance. If enough people don’t come regularly, we will cancel it.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will notify the gym and cancel the class that day. There will be no substitute coach to cover any class.