Useful Links – Page 12 – SNORIDGE CROSSFIT

Snatch and Grab

Strength and Conditioning WOD:

7 Rounds for Time and Load of:

35 Double-Unders
1 Snatch

* Squat Snatch; make one snatch attempt per round. Do not count missed reps.

Results

On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift.

A Description of the First Pull in the Snatch pendlay.com

Rich Froning and Sam Briggs visit ESPN – [video]

"Bradley"

“Bradley“

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Results

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Quote of the day: “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. ~ crossfit.com

Today is set aside to honor and thank those who served our country and defended our freedoms. We have many in our gym that have served in all of the branches of our military. It was extremely cool to see all of the various pictures posted to Facebook of many of our vets from SRCF during their time in the military. Thank you to each and every one of you for your service.

Our small way of honoring the fallen is continuing our tradition of a Hero WOD on this day. RIP Senior Airman Bradley Smith.

Cleaning Day

Strength WOD:

1-1-1-1-1-1-1
1 Power Clean + 1 Hang Squat Clean

Conditioning WOD:

3 Rounds for time of:

20 Up and Over Box Jumps (24″/20″)
20 Kettlebell Swings (70#/53#)

Results

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Sorry for the late post, TypePad was down last night.

Know Your Lifts: The Clean and Power Clean artofmanliness.com

Gym-Nasty!

Strength WOD:

3-3-3-3
Press

Conditioning WOD:

3 Rounds for time of:

12 Muscle-ups
75 Air Squats

* Sub 12 C2B Pull-ups and 12 Ring Dips each rd.

Results

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Twinsies! Mark and Spencer take “bro-sessions” a little too serious:

36 muscle-ups and a couple hundred air squats is nastier than it may look on the whiteboard.

For those growing their Mo’s, sign up and join our Movember team and help raise funds for prostate and testicular cancer. So far their are 7 MoBros signed up to the team and $200 raised. If you would like to donate a couple bucks or sign up then go here: SnoRidge MoBros

Shirt order is now closed. There will be no extras ordered.

Know Your Lifts: Overhead Press artofmanliness.com

Squats and Max Effort Rows

Strength WOD:

5-5-5-3-3-3
Back Squat

Conditioning WOD:

Each Individual Row for time:

Max Effort 500m Row
4 min. rest
Max Effort 250m Row
3 min. rest
Max Effort 100m Row

Results

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Whole bunch of 3 rep max back squat PR’s and cowbell today! We will test our 1RM very soon hint, hint.

Our emphasis has lately been on the high bar back squat position as this translates across to the receiving position of the Oly lifts (clean and snatch) vs. the low bar position and typically feels easier or more natural to learn and get to full depth. The low bar recruits the hamstrings and posterior chain more and usually allows for squatting more weight but can be more difficult and nuanced to learn.

Know Your Lifts: The High Bar Back Squat artofmanliness.com

A good comparison of Low Bar Vs. High Bar Squatting: 70’sbig.com

Up and Over

Main Class:

As a Team of 2 Complete for time:

2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups

* Share DB’s and rower, alternate work with your partner

Advanced RX Class:

Strength WOD:

1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat

Conditioning WOD:

For time:

1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups

Results

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Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun. Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.

2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s. Post to comments or on our group FB page if you want one.

MoBros:

MoSistas:

The World is Now Enough games.crossfit.com

Running Dead

Skills WOD:

10 Minutes to practice ring skills:

Choose from: Ring Pull-ups, Muscle-ups, Ring Rows, Ring Dips, Ring Push-ups, HSPU, Skin the Cats, Toes to Rings, Jump to Support, and progressions for any of the above

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:
400m Run
5 Deadlifts (Choose Load)

Post rounds and load

Results

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Quote of the day: “You know Rich Froning can snatch this right?” ~ Rob V. to Justin during yesterday’s back squat strength WOD as they were squatting 300 plus pounds.

An AMRAP like today’s forces you to hustle to get back to the barbell. Choosing your own load to manage sets of 5 helps with scaling correctly to allow you to lift properly without too large a load and keep moving.

I just found out about a fundraiser WOD for autism that is being organized by CF legend Josh Everett (one of the original CrossFit firebreathers) for this Saturday. Affiliates from all over the country are doing this to show their support and help raise funds for early detection of autism and treatment. We are going to program this short 5 minute workout sometime next week for the gym (doing this on short notice this Saturday would minimize participation vs. running it all day for all classes). Anyone who wishes to donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

This Sunday is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Details below:

10/20 Baby Shower:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Photographic evidence that Spencer has secretly been denting the chalk buckets?

All Clean

Strength WOD:

1-1-1-1-1
Power Clean + Hang Squat Clean

* 18 Minutes max

Conditioning WOD:

12-9-6-3 of each for time of:

Power Clean (185#/135#)
Ring Dips

Results

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Pure Intensity = “Frank-face”:

Love Friday, ending the week with a bunch of power cleans and also when the cleaners come early and clean the gym for us.

Best of luck to Lindsay and Kyle who both are attending the CrossFit Level 1 Course at CrossFit Belltown this weekend. Fran-sies! (ask Lindsay)

Nutrition:

7 Reasons Why Fat Is Great for You www.tabatatimes.com

Hangtime

Strength WOD:

3-3-2-2-1-1-1
Hang Power Clean

* 20 Minutes max

Conditioning WOD:

3 Rounds for time of:

15 Hang Power Clean (135#/95#)
15 Burpees

Results

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A few months ago we did a 1RM Hang Power Clean and then this checkout. Tonight we repeated it and saw a ton of PR’s across the board. Cleans (both full and power) are all up and improving (including some coaches) and we’re seeing much less of the “jumping jack” technique flaw of jumping wide when heavy. The depth on a power (or hang power) clean should go lower towards a full squat clean as the weight gets heavier, as your footwork should emphasize not repeatedly jumping the feet out.

Just because Mobi class was cancelled tonight doesn’t mean you couldn’t stretch. Put in the work and read the following: Shut Up, Flexibility by Greg Everett, Catalyst Athletics

Back to Basics

Strength WOD:

5-5-5-5-5
Back Squat

Conditioning WOD:

AMRAP in 12 Minutes of:

21 Double-Unders
15 Hand Release Push-ups
9 Strict Pull-ups

Results

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After the skills focus on strict pull-ups and weighted pull-ups over the past couple months it’s great to see the improvements on pull-ups today for so many. This is a basic bodyweight movement everyone should work into their warm-up or post workout at least once a week.

Bar Pull-up Progression by naka athletics Carl Paoli

Michele Letendre 15 unbroken Muscle ups

The CrossFit Games on ESPN start tomorrow, Wednesday, October 2nd, at 8 p.m. ET / 5 p.m. PT with the Women’s Pool, Burden Run, Legless and Clean and Jerk Ladder Events.