Pre Workout / Skill – Page 326

EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

EMOM for 10 mins: Bear Complex

1 Bear Complex, pick load

Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.

BTWB

“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB

Pics by @robcwilson

Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!

Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick! Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.

PaleoNick Seminar_SRCF_Chili with Peter by Rob W

If you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.
Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN

(Promotion ends tomorrow June 30! So, sign up now!)

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & Chipper

Advanced RX Class:

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups

BTWB

Photos by @robcwilson

Fun in the sun then had to beat the heat with a sprinkler cool down.

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!

Story in the Atlantic

Results

Strict Pull-ups : 5×3 & 21-15-9: Power Cleans and Ring Dips

Strict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort

Strict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort

Rest as needed between sets.

BTWB

“Power Elizabeth”

21-15-9: Power Cleans and Ring Dips

21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip

BTWB

Photo by @robcwilson

CrossFit Games Update: Team Edition Part 2

Results

Results cont

Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1

BTWB

FT: Rows; Overhead Squats, Burpees, Overhead Squats, 9 and more

For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees

BTWB

Photo by @robcwilson

Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.

2015 CF Games:

25 Days to go!

The 2015 Reebok CrossFit Games Start Here …

CrossFit Games Update: Team Edition Part 1

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

Hang Power Clean 3-3-3-1-1-1

BTWB

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB

PR pic by @robcwilson

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

5 RFT: Thrusters, Push Up (Rings) and Run

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m

BTWB

Congrats to Kelli S. on her 500th WOD tonight!

Photo by @robcwilson

Fitness Feast at the East

Results

Results cont

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run

Advanced RX Class:

Snatch Balance 1-1-1-1-1

BTWB

Chipper: Double Unders, Pull-ups, Overhead Squats and Run

For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m

BTWB

Photo by @robcwilson

Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville. It was a team only competition of teams of 2 male or 2 female. There was a RX and a RX + division. It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).

CrossFit Games Update: Masters Men Edition

Results