Category: Video and Media

Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip between reps is okay

7 RFT: Front Squats, Box Jumps and Ring Dips

7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips

BTWB

Photo by @robcwilson

Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.

“New Open Leaderboard Categories With Larry Moss” – [video]

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)

2016 Open Registration is LIVE

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up

BTWB

Photos by @robcwilson

Seems like weighted sit-ups make everyone happy.

Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!

Events:

Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.

EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

EMOM for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats

Registration for the 2016 Reebok CrossFit Games Open is now live!

AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups

BTWB

Photo by @robcwilson

Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.

Overhead Squat 2-2-2-2-2 & Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

For time:
100 Double Unders
50 Deadlifts (155#/115#)
40 Box Jumps (24″/20″)
30 Ring Dips
20 Hang Power Cleans (155#/115#)
10 Overhead Squats (155#/115#)

BTWB

Photo by @robcwilson

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.

You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.

* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).

When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for 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)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge 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”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance 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”)
Prizes for the winners will be determined based on how many enter.

“Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’,” The New York Times.

Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

Back Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Runs and Strict Handstand Push-ups

For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups

AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Nutrition:

Here’s a recipe from Paleo Nick for Fajita Pie, he says it’s real tasty so you should give it a try. (* Read using Paleo Nick’s rhyming voice)

“Nick’s Zone: Fajita Pie” – CrossFit Journal [video] and [recipe]

Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!
“The Power Clean” – [video]
Results
Results cont

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]