Category: Pre Workout / Skill

Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

PS_SaerEvery 1 min for 10 mins: Power Snatch

EMOM: 2 Power Snatches, pick load

* Not touch and go

BTWB

5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

5 rounds for time of:
6 Power Snatches (115#/75#)
9 Toes-to-bars
12 Kettlebell Sumo Deadlift High-pulls (53#/35#)

BTWB 

We are almost two weeks into the Stop the Slop Challenge. Keep up with your nutrition changes, stay consistent in the gym, and get ready for the retest in two more weeks. This  is great prep for the Open starting soon after.

Reminder: Sign up for the 2015 CrossFit Games Open that starts at the end of February! On the fence about the RX Open? Then sign up for the scaled division.

“… And Fitness For All” – [article]

Breaking Down Julie Foucher’s 1 Million+ Meters Rowed [Article]

Results

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Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Couple Row

Team WOD: “Jackie” Plus

For Time:
2400m Row
–then–
2 Rounds of:
50 Thrusters (75#/55#)
50 Pull-ups

* As a team of 2, complete the row then break up reps for 2 Rounds. One partner works at a time, one rower, one barbell.

Advanced RX Class:

Every 1 min for 10 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 10 mins.

BTWB

AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Complete as many rounds as possible in 10 mins of:
1 Muscle-up
2 Power Clean & Jerks (135#/95#)
3 Deadlifts (225#/155#)

BTWB  

Reposting this story of Matt Chan’s biking accident as it’s an amazing story of recovery and how sometimes every little thing that happens can be a series of improbable events that if just one doesn’t happen, everything goes wrong.

After the Fall

Results

Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

500

Mums_KB Swing

 

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

BTWB

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

BTWB

Checkout

A single set of Push-ups for max reps.

RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.

BTWB 

Today was a big milestone for Michelle M.  She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier.  We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.

Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.

Here’s what she had to say about it:

“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. ‪#‎sameorbetter‬

CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count) 
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”

500 WOD Crew_Mums

On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!

What’s Your Excuse?

After the Fall

Results

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Skills WOD: & AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls

AMRAPSkills WOD:

Handstand Push-ups 5×3

Rest as needed between sets.
* Use deficit for RX+ or scale to Box Pike, Press, or HSPU practice.

BTWB

AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls

Complete as many rounds as possible in 15 mins of:
2 Power Cleans (1 x Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#) at 10ft/9 ft

Post load used and total rounds completed
* Use BW for PC or scale load as necessary

BTWB  

Get signed up! After you sign up for the Open make sure you request to join our gym under “Select Affiliate”. Let’s get max participation this year!

Registration for the 2015 Reebok CrossFit Games Open is now live!
“Prove Your Fitness” – [video]

Results

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Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows

MidHang Snatch

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang)

Every 1 min for 7 mins do:
1 Squat Snatch (High Hang), pick load
1 Squat Snatch (Low Hang), pick load

* Do not put the bar down between high hang and low hang (above knees). Adjust load as needed during the 7 min. Focus on full extension and speed under the bar.

BTWB

5 RFT: Overhead Squats and Knees To Elbows

5 rounds for time of:
6 Overhead Squats (135#/95#)
12 Knees To Elbows

BTWB 

Results

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Shoulder Press 3-3-3-1-1-1 & AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Josh W_Rope ClimbShoulder Press 3-3-3-1-1-1

Shoulder Press 3-3-3-1-1-1

BTWB

AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Complete as many rounds as possible in 20 mins of:
1 Rope Climb 15 ft.
10 Push Press (115#/75#)
15 Box Jumps (24″/20″)
Run 200m

* Sub 2 supine climb to 1 RC

BTWB 

Congrats to Joe W. on his first rope climb WOD and to Raquel for getting her first climb!

The Medicine-Ball Clean – [video]

Results
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Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups

Front SquatsFront Squat 2-2-2-2-2

Front Squat 2-2-2-2-2

BTWB

Conditioning Option: (RX or Advanced RX)

21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

BTWB 

Or:

Front Squats, Burpee Muscle-ups

2 Rounds for time of:
10 Front Squat (205#/145#)
10 Burpee Muscle-Ups

Squat work continues as well as some more focus on low rep muscle-ups and pull-ups. Good to see some Front Squat PR’s today!

Only 44 days until the 2015 CrossFit Games Open! Registration opens soon.

Snatch and Clean Extension: Be Patient by Greg Everett

Results

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