Community. Coaching. Caring. Since 2009.
Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
From rack; perform 1 PJ + 1 Split Jerk complex at same load before reracking the bar.
15-12-9 reps, for time of:
Toes-to-bar
Burpee Over Rower
Row 300m
Aftermath Pic by Rona
Nasty but fun triplet today. Burpee and row hard enough and it will put you on your back.
5 rounds for time of:
8 Back Squats (165#/110#)
10 Ring Dips
30 Double Unders
Clean from ground.
Photo by Rob W.
Squatting to full depth or below parallel? What should I strive for? What is the difference? Full depth (i.e. ass to grass) is essential range of motion in the healthy athlete. Below parallel is the standard with which we judge a rep (i.e. break parallel to count). Go for full depth. Train it, practice it, and focus on perfect mechanics and consistency of depth before adding more weight on your hips, muscles and joints.
Read on for all of the reasons to squat deep:
7 Reasons to Squat Ass-to-Grass www.boxlifemagazine.com
Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-upsAs a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups
Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.
“Tabata” – Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secsTabata Air Squat
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Step Down 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.
* Box Jumps must be jump up and step down. No rebounding.
Photos by Rob W. (Mike snatches and Erin’s 100th WOD)
Complete as many rounds as possible in 16 mins of:
Run 100m
6 Overhead Squats (135#/95#)
12 Push-up (hand release)
2 Rope Climbs (15 ft.)
Scale: 2 Supine Rope Climbs to 1 Rope Climb (15 ft.)
Congrats to Erin on reaching your 100th WOD and staying on track! Especially considering you broke your hand ice skating this winter.
From Erin: “Three months ago today I had surgery to fix my broken arm, which made me think I really might never see #100 (let’s face it, I was already on the slow boat!) so when I saw BTWB this morning I was a little discouraged at how much scaling today’s WOD was going to take. But true to form my SRCF peeps came through and I left the box encouraged and smiling and sweaty with my 100th WOD in the rear-view mirror. I couldn’t have done it with all of you…thanks!”
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Mid Hang Above knee
Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front SquatsEvery 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
Rest 3 minutes between Pt. 1 and Pt. 2.Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.
12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Ball Slam (40#/30#)
Every 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
12-9-6-3 reps, for time of:
Deadlift, 225/155 lbs
Toes-to-bar
Rest 3 minutes between Pt. 1 and Pt. 2. Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.
Every Minute on the Minute for 5 Minutes:
Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.
Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)
Photos by Rob W.
30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.
Events:
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
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
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
Understanding What Coaches Can and Can’t Do www.theboxmag.com
For time:
100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups
Photo by Rob W.
Watch Froning and Fraser in the aftermath of 15.5 and their battle to who would win the Open. Their reaction to that workout was surprisingly like the rest of us.
