Movable Type – Page 7 – SNORIDGE CROSSFIT

5 by 5

Skills WOD:

Every Minute On the Minute for 5 Minutes (EMOM) complete:
3 Strict Pull-ups + 10 Hollow Rocks

Conditioning:

5 Rounds for time:

5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatch (135#/95#)
5 Box Jumps (36″/30″)

Results

We are back! Huge thanks goes out to all of our coaches for helping keep the gym running smoothly with a full operating schedule the past week. We are very grateful for the support and coverage for SRCF.

With one week to go before the 2014 CF Games start there is a huge amount of content coming out. Want to know the WOD’s? Read all of the released workout details on the Games Events page as they are making almost daily announcements about the workouts.

Two great videos on CF Games athletes:

Hanging Up His Shoes CrossFit.com

A legend in the CrossFit community, Chris Spealler bids farewell to CrossFit Games competition in 2014.

Download the PDF article.

Only Three CrossFit.com

In 2014, the only competitors going to the CrossFit Games are those who qualify at regionals—no special invitations, no past-champ rule, no wild cards.

In the Central East Region, that means only the top three go to the Games, and the region is arguably the toughest one for male athletes. Among the competitors are two past champs, several top-10 Games finishers and a whole line of tough athletes hungry for a ticket to Carson, California.

In this in-depth, emotional look at the men’s competition at the Central East Regional, we follow the top athletes—Rich Froning, Scott Panchik, Graham Holmberg, Marcus Hendren, Nick Fory, Will Moorad, Nick Urankar and Gerald Sasser—through all seven events over three days.

Weekly Recap

Fri. 7/11

Strength/Skills WOD:

10-10-10
Strict Pull-ups

Alternate with

15-15-15
Hollow Rocks

Conditioning:

As Many Rounds As Possible In 9 Minutes of:

8 Ball Slams (40#/30#)
12 Push Press (95#/65#)

Results

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Sat. 7/12

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Clean (Squat)

Conditioning:

2 Rounds, 1:30 per station each round of:

Rope Climb 15ft.
30 Sec. Rest
Bar Muscle-up
30 Sec. Rest
Box Jump (30″/24″)
30 Sec. Rest
AbMat Sit-up
30 Sec. Rest
Double-Under

* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1:30, the clock does not stop or reset between stations.

Results

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Mon. 7/14

Strength WOD:

3-3-3
Front Squat

For time:

Walking Lunge, 100 ft.
21 Pull Ups
21 AbMat Sit-ups
Walking Lunge, 100 ft.
18 Pull Ups
18 AbMat Sit-ups
Walking Lunge, 100 ft.
15 Pull Ups
15 AbMat Sit-ups
Walking Lunge, 100 ft.
12 Pull Ups
12 AbMat Sit-ups
Walking Lunge, 100 ft.
9 Pull Ups
9 AbMat Sit-ups
Walking Lunge, 100 ft.
6 Pull Ups
6 AbMat Sit-ups

Results

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Tues. 7/15

Strength WOD:

5-5-5-5-5
Press

Conditioning WOD:

3 Rounds for time:

30 Double Unders
15 Push Press (75#/55#)
15 Box Jumps (24″/20″)
10 Jumping Air Squats

Results

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Wed. 7/16

Strength WOD:

1-1-1-1-1
Power Clean + Clean (Squat)

* Touch and go.

Conditioning:

For time:

1000m Row
25 Lateral Burpees Over the Rower
400m Run

Results

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800m Repeat

Strength WOD:

2-2-2-2-2
Back Squat

Conditioning:

2 Max Efforts for time:

800m Run
Rest 3 minutes

Results

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Tough week so far! If you felt weaker/slower than usual squatting or running today don’t be surprised. Filthy Fifty plus Snatches plus the heat from this week will do that to you. Be glad it was only two half mile sprints.

Hey Dylan stop smiling and start squatting.

Good short history of how the Games has evolved: The Evolution of Becca Voigt, 7-Time Games Competitor

Friday Morning Team Event Announced

Squat Deeper

Strength WOD:

1-1-1-1-1
Power Snatch + Snatch (Squat)

* Touch and go.

Conditioning:

5 Rounds for time of:

10 Ring Dips
10 Overhead Squats (135#/95#)
200m Run

Results

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The intent today was to get proficient going from a power snatch to a full snatch as both lifts should follow the same mechanics but the full snatch resulting in a below parallel deep squat finish. Putting these as a complex should reinforce the 1st and 2nd pull consistency while training speed under the bar in the 3rd pull into the finish position.

Cherie Chan corrects Lisa’s overhead squat – [video]

Eloy just Pumping Iron:

First Event Announcement of the 2014 Games

Injury Sidelines Rory Zambard

Nutrition:

Stop eating garbage! Friends don’t let friends eat high fructose corn syrup.

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.

"Filthy Fifty"

For Time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

* Sub Good Morning (45#/33#) for Back Extensions

Results

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Ten exercises. Fifty each. 500 reps. This benchmark WOD is the mother of all “chippers”. You chip away at each exercise and move on and at the end of it you feel like you were run through the wood chipper.

I don’t program monster chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement. Plus everyone should get filthy once in awhile.

I found this in the gym today. I can’t figure out if it was a kid who wrote this or if one of you was so tired after the Filthy Fifty and wanted to send me a message…

The clues for the CrossFit Games continue: Dave Castro at the StubHub Center

No Holding Back: Patrick Burke

The Jerk

Strength WOD:

1-1-1-1-1
Jerk (Push or Split)

Conditioning:

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups
400m Run
15 Handstand Push-ups

Results

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Read up on the Split Jerk and how to avoid the push or dive forward. Remember to maintain a vertical line with your torso on the dip which is key to avoiding pushing out front. Drive the hips under the bar and the feet agressively into the split as you push the bar up and over your head to just behind your neck for a strong finish.

Should I Give Up On the Jerk? by Greg Everett catalystathletics.com

New and positive developments in the CrossFit education and certification requirements: CrossFit Trainer Education and Certification: New Programs and a New Structure by Nicole Carroll – CrossFit Journal article [pdf]

CrossFit Games Prize Purse Grows The payouts are growing again!

Max Effort

In teams of 2 complete 5 x 2 Minute rounds each for max meters of:

7 Power Snatch (115#/75#)
12 Weighted Sit-ups (45#/25# bumper plate on chest)
Max Effort Row (meters) in time remaining
2 Minute rest (while other partner goes)

* Power Snatch should be unbroken sets of 7. Each partner will complete 5 rounds.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Hang Clean (Squat) + Front Squat

Conditioning:

6-5-4-3-2-1 reps of each for time of:

Hang Clean (Squat) (185#/125#)
Muscle-up

* Sub 1 Strict pull-up for 1 MU

Checkout:

2 Minutes Max Effort of Knees-to-Elbows

Results

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Group Take 2:

Hope everyone had a safe and happy 4th of July weekend! See you all in the gym tomorrow to work off the S’mores.

The Story in Australia

No Holding Back: Patrick Burke

Team 4th!

As a Team of 2 complete for time:

100 Kettlebell Swings (53#/35#)
50 Box Jumps (24″/20″)
30 Toes-to-bar
20 Squat Clean Thrusters (115#/75#)
30 Toes-to-bar
50 Box Jumps
100 Partner Alternating Wall Balls (20#/14#)

* One partner works at a time. Partner Wall Ball Throws are throws to target line alternating between each partner.

Optional Checkout:

As a Team of 2 complete 2 rounds for time of:

50m Sled Push (High Handle)
50m Sled Push (Low Handle)
30 Ring Dips

* Choose load. Alternate each Push, split reps on dips.

View this photo
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Fun team WOD for the 4th:

"Ralph"

“Ralph“

4 Rounds for time:

8 Deadlifts (250#/165#)
16 Burpees
3 Rope Climbs (15′)
600m Run

Results

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“British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.”

The Story in South West

Schedule:

Tomorrow for Friday, 4th of July: We will have ONE class at 0930 only! Team WOD.

All other classes cancelled. Saturday class schedule will be normal. Have a safe and happy Independence Day! Team America!

Olympic Weightlifting Total

Strength WOD:

1-1-1
Snatch

1-1-1
Clean & Jerk

* Snatch and Clean means full squat. Find your 1RM for the lifts listed above.
* Total must be done in the specified order.

Optional Checkout WOD:

2 Minute Challenge: Bar Muscle Ups

Max reps in 2 mins of: Bar Muscle-ups

2 Minute Challenge: Double Unders

Max reps in 2 mins of: Double Unders

Results

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Weightlifting day today! These are FULL snatches and cleans with push or split jerks. When you see either “snatch” or “clean” without “power” in front of it then it means full squat (hang included). This strength specific day still requires you to plan your time wisely and work on both lifts. It also forces you to have to move on while you still have something in the tank after snatching. Hitting a heavy clean and jerk after a max snatch is pretty taxing. Time flies even without a checkout. For everyone who hit a PR congrats. After the past two days of workouts and the heat it was great to see so many people near their PR or hitting a new best.

Today was also Jon’s goodbye WOD (he’s moving east to CO). Best of luck to you in your new state and be sure to come back in next time you have to visit Washington. We hope you find a great affiliate. As for everyone else none of you are allowed to move! Michelle and I (and the coaching staff) are tired of teaching you to snatch and clean only to have you move away…

Sub-3 Minutes with Julie Foucher

Nutrition:

Planning for Paleo www.theboxmag.com

Leucine: The Super Amino Acid www.theboxmag.com