Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
These do not have to be UB, think form and technique for each lift.
Category: Standard RX
Clean : 1 Rep Max & Bench Press : 1 Rep Max
Clean : 1 Rep Max
Record your best Clean 1 Rep Max lift.
* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.
Bench Press : 1 Rep Max
Record your best Bench Press 1 Rep Max lift.
BTWB
Photo by Rob W.
Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!
Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.
Attention:
If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.
“Getting it Off Your Chest: Camille and Clever Bench” – [video]
“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]
Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders
SRCF “Stop the Slop WOD” Performance Challenge 3.0
For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m
Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell
Post WOD Skills: Double Unders
Not for time or reps. Goal is to practice your double under skill and speed.
BTWB
Photo by Rob W.
“Virtuosity“: Doing the common uncommonly well.
Virtuosity with Chuck Carswell – [video]
Today was our retest after the Stop the Slop Challenge. 30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.
Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.
Back Squat 5-5-5 & 2011 CF Games Masters Chipper
Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more
For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)
* Change load after PC for SDHP
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Game face:
Pics by Rob W.
Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet. Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!
Today’s SB Hangover WOD was from the 2011 CF Games Masters competition. This chipper was the fourth out of five events.
Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.
Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!
Team WOD: Beast Mode 24
Team WOD: Beast Mode 24
Team version of CrossFit.com chipper: “Beast 12”
As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
* 20″ box jumps for both men and women
* Deload bar from Hang Clean to Good Morning
* Sub: 2 Supine Climbs to 1 Rope Climb
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Sign up for the Open. RX or Scaled!
Dave Castro on the Individual Competition
“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]
AMRAP 20 mins: 400m, Push Press and Box Jumps & AMReps 2 mins: Hollow Rocks
AMRAP 20 mins: 400 m, Push Press and Box Jumps
Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)
Checkout:
AMReps 2 mins: Hollow Rocks
As many reps as possible in 2 mins of:
Hollow Rock
Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)
AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)
Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)
BTWB
The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.
Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]
Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]
Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups
Every 1 min for 6 mins: Squat Snatch
2 Squat Snatches
Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.
FT: Overhead Squats and Muscle Ups
For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups
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Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.
Double, Double Toil and Trouble
Register for the Open!
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups
FT: Double Unders and Handstand Push Ups
For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups
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Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.