Useful Links – Page 18 – SNORIDGE CROSSFIT

Snatch PR's!

Strength WOD:

15 minutes to complete:
1RM Snatch

Conditioning:

2 Rounds for time:

500m Row
25 Med Ball Cleans (20#/14#)
15 Chest-to-bar Pull-ups

Results

Fist bumps and booty slaps to everyone today! Whether you PR’d or not, the focus on snatching truly shows throughout the gym.

Homework:

Read this. It will improve your snatch.

Spencer Arnold – Sweep It Back.

Then watch this.

“Snatching From the Blocks” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

If you have any questions about either of these then ask me next time you see me in the gym. Since I only have one hand and I’m not a huge fan of air squatting myself to death I would love to talk you to death instead about what you need to fix or address in your snatch. BTW I am totally claiming credit for beating M in total PR’s as I had 9 PR’s in my 2 classes to her 10 PR’s in 3 classes. Plus I know that’s why she didn’t PR in my class. Sandbagger.

Clean Up

Main Class:

As a Team of 2 complete for time:

100 Box Jumps (24″/20″)
100 Power Snatches (115#/75#)
100 Knees-to-elbows
100 Squat Cleans (115#/75#)
800m Run (as a team)

* Partner up, share reps but alternate work. Complete exercises in order
** One bar, one box

Advanced RX Class:

Strength WOD:

18 minutes to complete:
1RM Clean (Squat)

Conditioning:

For time:

45 Double Unders
45 Squat Cleans (135#/95#)
45 Ring Dips
45 Double Unders

Results

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Time to clean it up. Tomorrow we begin the “Return of the Stop the Slop Challenge“!

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wed.

When: Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

"Return of the Stop the Slop Challenge"

Who is in for the Return of the Stop the Slop Challenge? (Whole30 Nutrition, Performance and Essay challenges) The holidays are over and all the binge eating of fudge, cookies, and other treats needs to stop so you can get back to training hard for achieving your new year’s resolutions.

Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Details below:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

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‘N Sync:

Schedule:

New Year’s Week:

12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

One Arm Thruster

For Time:

50 Double-Unders
5 Left Arm Kettlebell Thrusters (53#/35#)
5 Right Arm Kettlebell Thrusters (53#/35#)
15 Kettlebell Swings (53#/35#)
40 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
30 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
20 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
10 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings

Post WOD Skill Work:

10 Minutes Handstand/Handstand Walk Practice

Results

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Chest bumps, high fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday. Meghann, Jenna, Mark and Spencer were team “Twinkletoes and Sasquatch Hoes”; Lindsay, Deb, Derek and Rob W. were team “Clean It Before You Jerk It”; and Rona was part of King CF’s team “Sofa King Awesome”. All of our peeps from Team Squatch worked hard, had fun, stayed safe and were examples of great movement. We also had a bunch of cheerleaders and some volunteers who helped make it all happen. It made me proud to be a part of Team SRCF and watch so many of our people represent.

Gorilla Games Final Results

Some of the team post Gorilla Games:

Welcome to our latest group from this month’s OnRamp: Kelli, Kye, Sarah, Ron, Tom, Kirsten, and Barbara. Be sure to introduce yourselves and teach them the ways of the Force.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED

Rob coached his and Jeremy’s faces off:

Notes:

The real story behind the “Tabata” workout:

Izumi Tabata | Featured Researchers | Ritsumeikan University

Popeye

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

5 Chest-to-Bar Pull-ups
10 Wall Balls (20’/14′)
15 Kettlebell Swings (53#/35#)

Results

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Today’s WOD was a main site workout from CrossFit.com that we haven’t done since May of 2011. This one leaves you with “popeye” foreamrs and no where to rest or recover but is manageable enough that you should be able to keep working. Remember chest hits bar, ball hits target, squat hits depth and swings are bell to sky, strong overhead with a tight midline every time!

Notes:

On Friday Deb, Eloy, and Aaron W. all took and passed the SRCF Advanced Skills test. This test is the pre-requisite to entering the Advanced RX class on Saturday. Congrats to all them! If you are wondering what the test is all about ask your fellow veteran squatchers and look at the older version here (it has been slightly revised since 2010). It’s a test that we recommend you only take once you feel ready but can prepare for it any and every time you are in the box.

U.S. Marines officially change their physical fitness test to include pull-ups for women.

Two things about this surprise me.

It took the Marines this long.
The rest of our Armed Forces still don’t require them for men or women (or train them).

* Note: The passing standard for a female Marine is only 3 strict pull-ups

For those working on pull-ups here’s a ton of good resources. Do your homework and work on them.

Pull-Up Instruction Series

"MoBros"

“With great mustache comes great responsibility.” ~ Family Guy

“MOBROS” for time:

11 Muscle-Ups
30 Overhead Squat (95#/65#)
30 Box Jumps (30″/24″)
800m Run
30 Overhead Barbell Walking Lunges (95#/65#)
30 Swings, Kettlebell (70#/53#)

* MU are full turnout at bottom (Sub 2 C2B Pull-ups for each MU)
* One bar per athlete
* Barbell OH Walking Lunges: Touch knee to ground on each lunge, support barbell in strong OH Position, sub Stationary OH Lunge or OH Reverse Lungs if needed (due to weather)
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound

Results

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MoBros the WOD:

Movember. This month is quickly becoming my favorite time in the gym. We shift from crazy Halloween costumes to a month dedicated purely to growing lip sweaters and torturing our ladies with our hairy but sometimes scary mugs of pure sexiness. It’s weeks of endless ribbing as each of the men race to see who can sport a Mo worthy of Tom Selleck, Ron Burgundy or Hulk Hogan. This whole thing is a festival of manliness that is also for a worthy cause, the fight against prostate cancer. This year we raised $600 as Team StacheSquatch. We have made it a tradition now here in the gym with what will now be an annual SRCF Movember exclusive t-shirt and the final day of the month ending with the MoBros WOD. Our ladies (aka MoSistas) even have supported the past two years with their own pink staches. This SRCF community event tops my list. Next year: “Same or better!”

A collage of MoBros, MoSistas, and NoMos:

The 35 Manliest Mustaches of All Time by The Art of Manliness

Bear Claw

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

In 5 Minutes complete:
750m Row
Max Effort Double Unders in remaining time

* Score total DU

Results

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The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex.

Coaching Tip: Receiving the barbell behind the neck

Complete the push press/jerk overhead and stand tall
Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Notes:

This guide is spot on and what we apsire to be here at SRCF for each of you:

How To Find the Perfect CrossFit Box For You by CrossFit Rockwall

Chris Spealler won “Amanda” in 3:29 at the 2010 CrossFit Games. Speal completes Amanda 10 seconds faster (9-7-5 of Muscle Ups and Snatches @ 135#).

Hangover

5 Rounds for time:
400m Run
15 Hang Squat Cleans (95#/65#)

Results

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Shrug and Pull Under:

Movember shirts are in and look great! If you ordered one then pick it up in the box tomorrow or this week and tell us if you want to bill it to MindBody or bring cash/check ($20). Please pay to pick up your shirt.

MoBros WOD is this Friday the 30th (all classes). Wear your shirt and your Mo if you have one!

Nutrition:

Pre and Post Workout Nutrition Strategies: CrossFit Charlottesville

Triple Trouble

For time:

50 – 35 -20 Reps of each for time of:
Wall Balls (20#/14#)
Pull-ups
Double Unders

Results

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Aloha from Kona:

We are enjoying our vacation and want to thank our completely awesome coaches who are running the ship while we are gone and ensuring the daily beatings continue. I promise while I am trying to fit in a few WOD’s and eat healthy while we are here having fun in the sun; that Michelle and Ash are teaming up to make sure I veer completely off the paleo trail several times a day and crash the wagon right into the Pacific Ocean. I also want to point out that Rob’s personalized nutrition coaching came in handy tonight when for dessert Michelle and I shared a big coconut brownie topped in chocolate fudge sauce, vanilla ice cream, and fruit that had me thinking “cheat meal” until I remembered that the coconut and fruit cancelled it all out. Thanks Rob, you saved my cheat meal for another day…

Homework: (Thanks Bill for sharing this article) 2 Numbers That Will Make You a Better Rower: by breakingmuscle.com