Standard RX – Page 375 – SNORIDGE CROSSFIT

Snatch 1-1-1-1-1

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

Snatch 1-1-1-1-1 & AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Snatch 1-1-1-1-1

AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Complete as many rounds as possible in 10 mins of:
6 Snatches (135#/95#)
15 AbMat Sit-ups
6 Box Jump Overs (24″/20″)
15 Knees To Elbows

* Full Snatch (Squat)

BTWB

Photo by Rob W.

So many cool little moments tonight in the gym that left me fired up with a big smile on my face by the time I shut the doors. I witnessed, coached, and cheered a few snatch PR’s; taught some eager OnRamp grads how to hang power snatch; was thanked for prodding someone to redo 15.3 that yielded 8 muscle-ups; overheard some members making plans for drinks after the workout; modified a WOD for someone who is rehabbing an injury that left them completely happy to hold a barbell again; and was told by someone else just how awesome our gym, our community, and our coaches are. It makes me proud of our SRCF family and proud to be a gym owner. All in all it was pretty much a normal night, especially with Frank telling me I scaled my snatches today.

Events:
To celebrate the end of the Open on Saturday Mar. 28th after our morning 9:30am WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Vegetable frittata with Mix green salad
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
CrossFit Games Update: March 17, 2015

Results

Results cont

Thruster 3-3-3 & AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Thruster 3-3-3

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AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 Burpees
15 Kettlebell Swings (53#/35#)
20 Air Squats

BTWB

Once again congrats to all who joined the muscle-up PR club as we had a couple more today!

Recovery and nutrition are two areas often overlooked with maintaining and improving fitness. When you sustain an injury, recovery can derail you more than needed and drive you away from all sorts of areas that need focus while injured. Areas that are physical such as strength, technique or skill development in uninjured areas; and movement and mobility patterns. Other areas are rest, nutrition, and mental performance. If a minor sports injury should occur; take care of it, seek sound medical advice, and determine what areas you can still work and make progress on. Stopping all activity cold or pushing through it are often not the smart choice.

Coping With An Injury www.theboxmag.com

Sam Briggs and Ben Smith Win 15.3

Results

Results cont

Team WOD: Power Clean : 1 Rep Max & Rows, Push-ups

Team WOD: Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.
Share a bar as a team of 2. You have 10 Min. to find a 1RM Power Clean.

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FT: Rows, Push-ups

As a Team of 2 Complete 4 rounds for time of:
250m Row
Max Reps Push-ups

* Partner A will row 250 meters while partner B will complete as many push ups as possible.

Post total time and push ups completed per partner.

BTWB

Audible on the Team WOD this AM. Sometimes things just don’t sound right after you wake up from an Open WOD.

“Beauty Beyond Strength” with Stacie Tovar – [video]

Inside the Leaderboard: March 13, 2015

Results

CrossFit Games Open 15.3

Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders

You can enter in your time break time in the notes.

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CrossFit Games Open 15.3 & CrossFit Games Open 15.3 – Scaled

CrossFit Games Open 15.3

“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 ft. / 9 ft.
100 double-unders
Enter in your time break time for last round completed (100 DU’s).

BTWB

CrossFit Games Open 15.3 – Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 ft.
200 Single-unders

BTWB

Photos by Rob W.

So many PR’s! Friday Night Lights exceeded our expectations with many achieving Muscle-Up PR’s whether it was their first, or their first time stringing them or getting them in a WOD. Seeing the women get on the rings and get through muscle-ups is also a big PR for the gym in the Open.

If you are motivated to get a muscle-up then you must practice strict pull-ups, strict ring dips, strict chest-to-bar pull-ups, muscle-up progressions, kip-ups from the floor AND do a ton of false grip work (hangs, pull-ups, transitions). You cannot “will” yourself to get a muscle-up if you do not have the raw strength, skill, and coordination first. You MUST practice. A lot. You have to be diligent to work on all of the pieces, and be patient. If you try to skip any of the pieces you risk injury. Do not just jump on the rings and start flailing around. Even though we program MU progressions/practice every month, you don’t need to wait to work on the requisite skills. Put in the homework. 3-2-1 Go!
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Results 15.3 RX and Scaled
Results cont

Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)

Bench Press 3-3-3

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3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)

Post total time.

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Sit-up (abmat) : 100 Reps for Time

For time:
100 ABMAT Sit-ups

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Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly. One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!

Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.

“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]