Useful Links – Page 13 – SNORIDGE CROSSFIT

Double Down Chipper

Strength WOD:

12 Minutes to complete:
5-5-5
Front Squat

Conditioning WOD:

For time:

30 Double-Unders
30 Deadlifts (225#/155#)
30 Double-Unders
30 Knees-to-elbows
30 Double-Unders
30 Pull-ups
30 Double-Unders
30 Ball Slams (40#/30#)
30 Double-Unders

Results

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Someone joined the 500 WOD club! Congrats Kristy! WOD Club t-shirts will be in by the end of the month. The order went in later than I planned and we are waiting for the distributor to ship the blanks to print.

OnRamp for September is full and October is filling fast. Next OnRamp begins Tuesday 10/1 at 7pm.

Do your shoulders a favor and read this: Identifying Upper Cross Syndrome for Dummies (Part 1) CrossFit Invictus

Pick It Up

Strength WOD:

Every Minute on the Minute (EMOM) for 7 Minutes complete:
2 Squat Cleans, pick load

Conditioning WOD:

AMRAP in 9 Minutes of:

100m Run
10 Wall Balls (20#/14#)
5 Up and Over Box Jumps (24″/20″)

Results

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Lu Xiaojun Clean and Jerk 205kg slow motion 2 Amazing clean to squat jerk at 451 lbs. by China’s best lifter.

The Clean Event – video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Homework: Watch this for a hint for a piece of tomorrow’s conditioning workout.

This email from Dan L. was so awesome we wanted to share.

“Hey
Tom/Michelle

I
just wanted to send you a quick note to let you know that joining SnoRidge has
been huge for me. I’m not the “CrossFit changed my life” guy, but it’s
exactly what I was looking for. My main goal was stress relief through
exercise to help balance my work/school/family schedule and it has been perfect.
It’s hard to think (at all) during/after any given WOD which is the perfect
remedy for stress.

It has also helped me turn a corner physically.
I was able drop a bunch of weight (70lbs. or so) over the years through
diet and running, but after that nothing could keep my attention. Since I
joined in April, I have not once thought about skipping out on a workout.
Even with only being able to come twice/week, I have been encouraged with my
progress. Climbing a rope, hand-stand pushups and any more than 2 pullups
(okay 1) seemed like a pipe dream, but after doing a handful of non-banded
pull-ups last night I have done all of those (granted they’re not always
pretty). Even the snatches are starting to come along (save a couple
uncontrolled barbells – my bad).

A few months ago I couldn’t squat deep
enough in the snatch because my hip surgery spot was still a bit sore.
That’s not a problem anymore either. All that to say – you guys work hard
to run a great box and it’s awesome – I wanted to let you know. The
coaching is great and so is the community. And if nothing else, I can now
look at someone’s shoes and know they do CrossFit. Good times.
Consider me a successful convert. ~ Dan”

Getting Strong

Strength WOD:

5-5-3-3
Deadlift

Conditioning WOD:

3 Rounds for time of:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Schedule:

This Saturday we will be running the following CrossFit memorial WOD
on 8/31 on behalf of the Hotshots 19. We will run both class times at
0930 and 1045. Details of the WOD and link to donate any desired amount
to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Partner Power

Main Class:

As a Team of 2 complete for time:

60 Box Jumps (24″/20″)
20 Power Snatch (115#/75#)
50 Toes-to-bar
20 Power Snatch
40 Burpees
20 Power Snatch
30 Handstand Push-ups
20 Power Snatch

* Partner up, split reps as desired and move in order, one barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning WOD:

10 Rounds for time of:

3 Power Snatch (135#/95#)
3 Muscle-ups

Results

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Great tips in the following article for both lifters and coaches. Note
we mention shrug but always focus on FINISH! The tips on power position,
hook grip and the mention of no gloves are outstanding.

6 Olympic Weightlifting Habits To Break Today! by Daniel Camargo Boxlifemagazine.com

Here are some great skill development ideas for learning to handstand hold and progress to a handstand walk by none other than Jeff Tucker, the guru of CrossFit Gymnastics. Read up and then get those feet up!

Getting Comfortable In The Handstand by Jeff Tucker Boxlifemagazine.com

Heavy "Helen" + 1

Skills WOD:

12 Minutes:
Goat Practice

* Pick a skill you NEED to work on and do it.

Conditioning WOD:

4 Rounds For Time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups

Results

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Tips on skill work practice. Prioritize the basics first over advanced technical skills when working on a “goat”. Examples that come to mind would be having strict pull-ups (chest-to-bar preferred) and ring dips before thinking about muscle-ups, or a free standing handstand before handstand walking, single under before a double-under, etc. This is one of those rare times where we prescribe that you get to pick your skill but remember to focus on mastery of the building blocks to those skills. Today was great to see the variety of skills that everyone chose to work on. Everything from double-unders to pistols to handstands to planks to dips to rope climbs.

Congrats to Teri for reaching the “500 WOD Club”! She earned her shirt (which I apparently need to order):

Teri and Mark celebrate “500” with an obligatory CrossFit handstand pic:

Housekeeping announcement:

Please do NOT use your foot to flush the toilets. Use your hands, that is what they are for, then wash them. If you are a germ-a-phobe use a piece of toilet paper (not a paper towel since you can’t flush those). Using your foot can result in breaking off the handle to the toilet (which is what happened in one of the classes today) and now I not only have to go get parts and fix the toilet; it means we are short a toilet (since I prefer to not have everyone reaching into the tank and pulling the flapper chain). I don’t like being a plumber, and I didn’t sleep in a Holiday Inn Express last night so if it’s more than a handle switch I will be massively annoyed. Stuff breaks, but if you break it, own up to it and let us know so we are aware of it. Please respect the equipment, space, building etc. and treat things in the box as if it is your own. If you flush your own toilets at home with your foot, then I guess I would rather you NOT treat things in the box as your own. Instead treat it like mine and use your freaking HANDS!!!

Mastering The Muscle-Up boxlifemagazine.com

Going Paleo Without Really Trying boxlifemagazine.com

Split Jerks and "Test 3"

Strength WOD:

1-1-1-1-1
Split Jerk

* 20 Min max

Conditioning WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-Ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub max rep Ring dips or Jumping Muscle-ups.

Results

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Stephenie all smiles after a Push Jerk:

Split Jerk Sequence:

Congrats to those who had a PR on either the push or split today. Remember in either type of jerk focus on a straight dip, upright torso, flare the knees out and maintain a tight core (dip and drive). Think speed, speed, speed as you punch and drive under the bar. Be agressive, stomp and stick the landing with arms locked out and hands, shoulders and hips in line. Recover front foot back, then back foot forward.

“The Split Jerk: Start to Finish” By Chad Vaughn; CrossFit Journal

Run, Rings and Rope

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
5 Muscle-ups
25 Double Unders

Results

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I should just call this WOD “Wilson” as it was basically Rob’s favorite things. It was only missing some handstand push-ups.

This workout was meant to give plenty of opportunity to work muscle-ups and preferably unbroken sets as long as possible. The run and rope was the time to recover for each round on the rings.

Roll out those lats and upper back after all those muscle-ups. Read how below and use those rollers often:

“Untying the Knots: How to Foam Roll Like A Pro” SweatRX Magazine

“Thank You!” CrossFit Invictus by Josh Bridges (check out the pic)

“Schooling the Press” with Matt Chan – [video]

Spirit of the Games: Kristan Clever – [video]

"Amanda"

Strength WOD:

1RM Snatch (Squat)

* 15 Minutes to find a 1 Rep Max

Conditioning WOD:

“Amanda“

9-7-5 Reps of each for time of:

Muscle-ups
Snatch (135#/95#) * full squat

Or “Scaled Amanda”

For time:

9 Squat Snatch (135#/95#)
25 Pull-ups
25 Ring Dips
7 Snatch
15 Pull-ups
15 Ring Dips
5 Snatch
10 Pull-ups
10 Ring Dips

Results

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“Amanda” is a benchmark and tribute WOD that while low in reps is relatively heavy in load and high in technical skill. Both movements require a high level of concentration and efficiency of technique or you will wind up missing reps. Fist bumps to all of you who either PR’d your snatch today or tackled Amanda for their first time!

Third Games Event Announcement

Get Ready for ESPN3

CrossFit Games: Fan Zone

Schedule:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29). Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Skills WOD:

3 Rounds not for time of:

50 ft. Handstand Walk
30 Sec. L Sit (Rings)
2 Rope Climbs (practice 15′, 20′, or Legless)

As Many Rounds As Possible in 12 Minutes of:

100 ft. Overhead Barbell Carry (155#/105#)
5 Muscle-Ups
20 Kettlebell Swings (70#/53#)

Results

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Mikko Salo, 2009 Games champ and one of my favorite CrossFitters returns to the Games this year. This guy embodies CrossFit and some of the best aspects of the community. I know of no other Regional athlete that while competing in their Regional also stuck around each day to help the equipment crew prep the rigs and layout for the next day’s workouts.

I like the quote at the end of the video that shows his perspective on CrossFit, the Games and where it fits into his everyday life. In his broken English he says:

“Real life is somewhere else. This is just grown people playing. Playing around. You shouldn’t take too serious about this. It’s a great way of life and a great sport but still there are real stuff also in the world.”

“A Champion Returns” with Mikko Salo – [video]

“I promise if I make the Games then I will learn to butterfly (pull-up).” ~ Mikko Salo on finally addressing a big weakness.

Class Schedule Update:

During the CrossFit Games (25-29 July) we will have a modified class schedule as the we travel down for our annual Games-cation. Coach Moe will be running several classes a day but not all classes will be available during those days. Stay tuned as we announce the schedule soon.

Chad Mackay Does 14 Touch and Go Snatches at 185

Legless Rope Climb:

EMOM = Fun Friday

Strength WOD:

EMOM for 6 Minutes Complete:
2 Snatch (full) @ 70%

* Touch and Go

Conditioning WOD:

3 Rounds for time:

10 Snatch (full) (115#/75#)
50 Double Unders

Results

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EMOM, one of my favorite methods of strength, technique and work capacity training. What does this strength workout format benefit? Read: EMOM (Every Minute On the Minute): A Formula For Volume and Skill Development

I was planning to write up some key performance points to the snatch but then found this sequence from hookgrip that shows the key points to the snatch.

Note in the first two pictures of the sequence how far over the bar he stays with his chest while keeping his shins vertical and back angle the same, then in the next three pictures he keeps the bar in contact while maximizing the “finish” and extension of the hips and knees to pull under and receive the bar. In all of this pics you can also see the knees “out” or externally rotated.

20 year-old Karen Martirosian from Russia snatching 180kg or 396 lbs:

Notes:

Kendrick Farris of Team USA Weightlifting earned a bronze medal today at the World University Games. At a bodyweight of 206# he set a PR on his snatch at 354# and shattered a 14 year old American record on the C&J with a 464# lift! Badass!

CrossFit Games Update Show: July 12, 2013 – [video]