Movable Type – Page 65 – SNORIDGE CROSSFIT

Happy Birthday Allison!

5 Rounds for time:

Run 400m
21 Deadlifts (185#/135#)

Results

Allison (center in pink) celebrates her birthday with some of the afternoon crew:

Today’s workout is one we have done before that I originally got from CrossFit.com. Happy birthday to Allison who got to deadlift and run (a fave and not so favorite exercise)!

BTW here is the new approach to the birthday WOD. If you want one then you have to request it. You can pick a past workout we have done, a crossfit.com main site WOD, a Hero WOD or a Benchmark Girl WOD (all within reason) and I’ll see how we can fit it in. You can also give me your likes and dislikes and I’ll find one that fits. I won’t guarantee you’ll get your choice, as it has to take into account logistics, scaling, time domain, suitability for a class, and remainder of the programming for a given week. Hint: Don’t come in and request “Bull”. I’ll simply laugh at you and then make you do one round of it by yourself sometime. Likewise don’t request something so rough that you cause us to lose 10 clients as a result (like “10k Row” or “Annie Are You Okay?”) or something so easy that I bitch slap you for suggesting it (like “Annie”). That is a checkout WOD. If you ask for that I’ll make sure you do something hard up front (that’s what she said).

Death By Pull-up

Strength WOD:

Back Squat
5/5/5/5/5

Checkout WOD:

“Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Do this:

Then this:

“The CrossFit Experience with Kelly Starrett” by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

* RX+ go heavy

Results

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Frank and the 31Heroes Coffee Haul:

Here’s a couple pics Frank took of the coffee donations for the troops from his old unit that is deployed in Afghanistan. In addition to hosting and completing the recent 31Heroes WOD the gym helped Frank put together enough coffee and goodies to fill 15 boxes for our servicemen and women. Thanks again to everyone who donated for these care packages!

Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com

“The Skill Transfer of the Burpee” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Over the Top

Main Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (115#/75#)
Box Jump (24″/20″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

** You must alternate exercises. Do not move on to the next set until your partner is done with their reps. (i.e. If you finish box jumps you must wait until your partner completes their OHS to use the bar)

Checkout WOD:

50 Toes-to-Bar for time

Advanced RX Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (155#/105#)
Box Jump (30″/24″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

Checkout WOD:

5 Rounds for Time of:

3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU

Results

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The Chelanstand Walk:

Brinkley said “Is that all you got old man?”:

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”

The Overhead Squat by Greg Glassman: CrossFit Journal

Rope and Run

Skills WOD:

12 Minutes to practice:
Handstands, Handstand Walk, Rope Climb Progressions, or Rope Climbs

Complete as many rounds as possible in 12 minutes of:

200m Run
5 Deadlifts (225#/155#)
1 Rope Climb 15′

Results

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We are on vacation this weekend so posts will be short, late, minimal or non-existent. Thank you to our awesome coaches for covering all the classes!

“The Hook Grip” with Chad Vaughn – video [wmv] [mov] [HD mov]

CrossFit: Redefining Fitness Inside and Outside the Box

Do It Your Way

For Time:

20 Power Cleans (185#/135#)
40 Lateral Jump Burpees (Jump over the bar and clap overhead)
80 Double-Unders

* Break up the rep scheme however you want, in any order. Just do the work and go for time.

Results

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This workout was like a Pick Your Own Path adventure book. You got to choose how to tackle it and surprisingly there were several different strategies put in play. Some knocked out all the power cleans before breaking up the burpees and double-unders. Some broke it into two or four even rounds. One person started with double-unders while others split the cleans and burpees and saved the double-unders for last. However you went about it the result was still a tough gasser that quickly took the jump out of you.

Cleans are looking better. Remember the goal is that your clean should look great with a PVC, an empty bar, or a heavy bar. Same jump, shrug and land each time; just greater speed, power and drop under the barbell the heavier it gets.

Watch:

“The Stance” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

“The CrossFit Experience With Coach B” free CrossFit Journal video [wmv] [mov] [HD mov]

Snatch and Run

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Hang Squat Snatch

* Post loads, re-grip allowed

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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Quote of the day: “When the arms bend, the power ends!” ~ Coach Mike Burgener (on pulling early in the snatch)

“Health And Wealth” with Coach Glassman at the CrossFit Tour, Big Sky Montana – video [wmv] [mov] [HD mov]

Crossfit•Rocktape Power Taping Clinic for Athletes -KING CrossFit AUG 23

Nutrition:

Amanda posted this on our Facebook group today and I figured we should also share it here. Some good nutrition resources are just a click away!

Quick call out to all the peeps who just finished OnRamp or are just starting OnRamp – if you’d like to dial in your nutrition there are some great resources available:

Living Paleo Facebook group w/ SRCF peeps who talk about – what else? Paleo!)
Whole9 (resources for anyone interested in paleo or doing the Whole30)
SnoRidge Paleo | Booty Slappin’ Recipes:

snoridgepaleo.com (recipe website for paleo dishes from SRCF)

Burpee Pull-up Fun

Strength WOD:

Complete the following for load every two minutes for 14 minutes:
1 Clean (Squat) + 2 Push Jerks

* Post loads, Clean must be followed by 2 Push Jerks before putting bar down.

** No split jerks or power cleans

Conditioning WOD:

3 Rounds for Time:

12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

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This is a great shrug and full extension on the clean.

Coach Jeremy – So hot right now:

I’ve always wanted to program burpee pull-ups but coming up with a reasonable way to scale them kept me from using them. I don’t like doing all burpees first and then all pull-ups and we don’t have a ton of space for alternate types of set-ups. Keeping it simple with a burpee to a jumping pull-up each rep allows for the same movement along with the ability to lower the box to get closer to an actual pull-up as you get stronger. Expect to see these more often.

“Getting Ready for 2013: Annie and Rich” CrossFit Games

Tabata These

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minute between exercises:

Wall Balls (20#/14#)
Push-ups
AbMat sit-ups
Double-Unders

Results

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Tabata intervals: the longest 20 seconds and the fastest 10 seconds of your day.

Peek-a-boo Wall Balls:

“Muscle-Ups at 10,000 Feet” with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games: “Behind the Scenes at Pendleton“, free CrossFit Journal video [wmv] [mov] [HD mov]

Lindsay and the perfect SUP Handstand:

Clean and Jerk Day

Main Class:

As a team of 2 complete as many reps as possible in 15 Minutes of:

Run 200m
Max rep Clean and Jerks (135#/85#)

* One bar per team. Yes the women’s weight is lower than normal.

** One partner runs while one partner completes max reps of C&J. Swap after each run. Score is total reps.

Advanced RX Class:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Quote of the Day: “‘Inspire a generation’ is our motto. Not necessarily ‘Create a generation’, which is what they sometimes get up to in the Olympic village.” ~ London Mayor Boris Johnson extols the “energy and enthusiasm” of the Games’ 10,000 athletes, to whom some 150,000 condoms have been distributed.

Props to our latest OnRamp group (Paul, Matt, Christine, Dan, Keith, Pam, Bridget, Rebecca) who “graduated” today with their final class and workout. Introduce yourselves, ask questions, learn the rules, and enjoy the ride. Welcome back to Krista B. who after a summer off as a guide on the white water is back in town and in the gym. Also congrats to her for recently completing her CF Level 1 Certification Seminar. Good to have you back!

“Teaching the Jerk and Split” with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

OMG Rona jerked her face off!

Notes:

From now on anyone who lifts the highest on strength day or is the fastest time on the whiteboard for a WOD must celebrate like this German Discus thrower below (you supply your own flag).

The endless discuss celebration (watch): Germany’s Robert Harting was so excited by his win in the men’s discus that tearing his shirt off in front of his cheering section in Olympic Stadium wasn’t quite enough. So he draped himself in the German flag and ran down the track, half-leaping over hurdles to the crowd’s delight.