Useful Links – Page 19 – SNORIDGE CROSSFIT

Brutal Five

Saturday’s WOD:

Main Class:

As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

* Alternate exercises: Team member 1 starts with the row. When they reach 10 calories, Team member 2 starts the wall balls. When TM #2 finishes 15 WB’s, TM #1 starts the KB swings. When TM #1 finishes swings, TM #2 starts rowing, continue alternating after each exercise for 20 minutes. Post total rounds completed.

Advanced RX Class:

“Brutal Five”

For Time:

5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatches (135#/95#)
5 Box Jumps (36″/24″)

Results

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The Hook Grip. Use it for snatches and cleans.

Notes:

Coach Glassman now owns 100% of CrossFit, Inc. stock

CrossFit Wins Court Case, Avoids Corporate Takeover: SBNation.com

The Fittest Man Alive in December’s Muscle & Fitness: MuscleAndFitness.com

Finish

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Snatch (Squat)

* Post loads, re-grip allowed

Conditioning WOD:

5 Rounds for time of:

7 Snatch (95#/65#)
12 Weighted Overhead Sit-up (25#/15# bumper)
200m Run

Results

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Focus on the “Finish” in your olympic lifts. Full hip, knee, and ankle extension with your shoulders back behind the bar. This is the end of the “2nd Pull” and is vital to the jump portion of the lift. With speed through the middle and a strong finish you WILL hit a PR.

Schedule:

Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

“A Metabolic Analysis of CrossFit’s Elite: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]

Are you a black Friday and Cyber Monday kind of person? If so then you might want to take advantage of some CrossFit deals that happen over the holiday for CF sites like Rogue Fitness, LifeAsRX, and Again Faster. They typically announce their deals on Facebook in advance as well as their websites and email.

Here’s one interesting giveaway from Again Faster Equipment: “In addition to Black Friday/Cyber Monday deals on equipment, we are also giving away a free year of CrossFit membership dues paid in full to one lucky individual. By making a purchase at AgainFaster.com starting November 23rd 12:00am EST through November 26th 11:59 EST you will automatically be entered to win.”

Shoulder the Load

Strength WOD:

3/3/3/3/3
Shoulder Press

Conditioning WOD:

For time:

3 Rounds of Max Reps of:
1 Minute of Push Press (75#/55#)
1 Minute of AbMat Sit-ups
1 Minute of Box Jumps (24″/20″)

* Rest 1 Minute between rounds
** Same format as Fight Gone Bad. In this workout you move from each of 3 stations after a minute. This is a 4-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station.

Results

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Coaching tips:

Push-ups. These are typically done poorly by most people. Arms flared, hips sagging, poor range of motion. In our gym we have been coaching these the correct way for some time; elbows close to the sides, core in a tight plank, full lockout and range of motion. It sounds like Men’s Health is finally figuring it out. Practice push-ups correctly. Don’t sag or flare,there’s no benefit to that.

“Are you doing push-ups wrong?” by Men’s Health

Nutrition:

The Kitchen WOD, CrossFit Journal

Squat Heavy

Strength WOD:

5/5/5/3/3/3
Back Squat

Conditioning WOD:

For time:

As Many Rounds As Possible (AMRAP) in 8 Minutes of:
4 Dumbbell Power Snatch R Arm (40#/25#)
8 Box Jumps (24″/20″)
4 Dumbbell Power Snatch L Arm
8 Box Jumps

Results

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Just like Coach Jeremy: 10’s, 10’s, 10’s on the Bar…

Some days are just perfect for squats. Pouring rain, not too cold, who doesn’t want to climb under a heavy barbell? Some good PR’s today where 1RM’s became 3RM’s and as a gym the high bar back squat is looking great. Remember chest up, knees out and weight in the heels.

Reminder tomorrow no PM classes! Happy Halloween!

Read: “It Should Be Hard” by Words by Lisbeth (I know. TWSS.)

The history and drama behind some of the most popular obstacle course races: “Playing Dirty” by Outside Magazine

Skill Day

Skills WOD:

Rope Climb Progression or Practice (Focus on foot lock and technique)
Muscle-Up Practice

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 10 Minutes of:

15 Wall Balls (95#/65#)
1 Rope Climb (15′)

Results

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Schedule Change:

10/26: “Frankenchipper” WOD! Tomorrow at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”.
10/31: All PM Classes (5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

Kim D. and the Wall Ball:

Why You Need to Know Your Squat to Clean and Jerk Ratio: by Bob Takano, breakingmuscle.com

165# No Hands Clean and Jerk. Don’t try this.

Spencer’s No-Hands Jerk from The Outlaw Way on Vimeo.

Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of:

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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Josh has come so far in CF Kids:

After 4 days of some barbell work, time for all body-weight and a trio of basic gymnastic skills. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, scale up or down, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

New burpee standard. Jump and touch both hands to the ceiling.

Nutrition:

From The Box Magazine – “The Two-Minute Workout”

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout.

The CrossFit Invitational presented by Reebok will stream live, Saturday at 8:00 p.m. GMT (12:00 p.m. PDT)

Workouts for the first-ever CrossFit Invitational, presented by Reebok, have been announced.

Click here for the full workout descriptions

250 WOD Party

Strength WOD:

Every 45 seconds for 6 minutes complete the following sequence:
1 Power Clean + 1 Hang Squat Clean

* Maintain one load throughout; go heavy with great technique

Checkout WOD:

5 Rounds for time:

7 Burpee Box-Jumps (24″/20″)
12 Overhead Squats (75#/55#)

Results

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Today is a milestone for both Amy N. and Debra who rang the PR bell with their 250th WOD at SRCF. That’s a good number of workouts, a lot of sweat, maybe some blood and tears, and a whole lot of fun.

Wear It Proud:

Read Deb’s “Before & After” CrossFit in her own powerful words and pictures. Congrats, contests, fist and chest bumps and booty slaps to you both! See you tomorrow for 251.

Snatching "Nancy"

5 Rounds for time:
15 Power Snatch (95#/65#)
400m Run

Results

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Nancy is a benchmark similar to today’s WOD only the run is first and overhead squats are the exercise instead of power snatches. Either way a tough workout and a gasser.

Attention dudes: If you want SRCF Fight Shorts then see the post below this and you have until tomorrow to order your size.

Notes:

This is what makes the CrossFit community amazing: Working Wounded Games: The first CrossFit competition designed for amputees and severely wounded veterans.

Nutrition: “Cooking a Breakfast Gallimaufry” with Nick Massie, CrossFit Journalvideo [wmv] [mov] [HD mov]

Over the Bar

5 Rounds for time:

15 Overhead Squats (95#/65#)
15 Bar Facing Burpees

Results

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Tomorrow is the 7th annual Strongest Man and Woman event at Rainier CrossFit in Puyallup. Each year this part Strongman-part CrossFit throwdown has drawn many from the surrounding area and all benefits go to finding a cure for Fragile X. This event is dedicated to Casey (one of the owner’s sons) who has Fragile X and is a great opportunity for the local CrossFit community to come together and pitch in and help while having fun competing in feats of strength. Mark and I will be competing and trying our best to impersonate strong guys as the events include axles, yokes, and stones. Jeremy will be judging and randomly providing his awesome life-coaching skills during our workouts. If you are interested more details can be found at the link above.

Class schedule is normal. Michelle will be covering all classes and we have some good stuff lined up for the daily ass-kicking.

Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov]

“CrossFit Games Behind the Scenes: Friday, Part 3” free CrossFit Journal video [wmv] [mov] [HD mov]

Leg Work

Main Class:

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Front Squat (115#/75#)
400m Run

* Alternate exercises: One bar per team. Team member 1 starts with the FS. Team member 2 starts the run. Swap after each 400m run is complete. Post total reps completed as a team.

Advanced RX Class:

Strength WOD:

Complete the following complex for load:
7 x 1 of 1 Hang Power Clean to 1 Power Clean + 2 Push Jerk

* You must complete the complex for the weight to count

Conditioning WOD:

Alternate 5, 4, 3, 2, 1 reps of each for time of:

Power Clean and Jerk (185#/135#)
Muscle-ups

Results

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Understanding Weightlifting Shoes by Again Faster

Instruction: Rope Climbs by Ben Bergeron, CF New England