Video and Media – Page 121 – SNORIDGE CROSSFIT

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Results

Results cont

Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3

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

BTWB

18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)

18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)

BTWB

SnoRidge CrossFit_Lateral Burpee

Photo by @robcwilson

Congrats to Joe W. on hitting WOD #250!

Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.

Fittest On Earth: Documentary Trailer

SRCF Open Count:

33 Registered

Results

Results cont

Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

Bench Press 2-2-2-2-2

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

BTWB

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

BTWB

Pt. 2 AMRAP C2B “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

Results

Results cont

Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

Squat Snatch 1-1-1-1-1

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

BTWB

3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)

BTWB

Photo by @robcwilson

SRCF Open Athlete Count:

We are up to 21 signed up for.

“Road to the Games: Katrin and Ben” – [video]

Results

Results cont

Hang Power Clean & Jerk : 1 Rep Max & The Chief

Hang Power Clean & Jerk : 1 Rep Max

Record your best Hang Power Clean & Jerk 1 Rep Max lift.

BTWB

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.

BTWB

Photo by @robcwilson

We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.

For details on the Games Season including the Open and Regionals see below.

Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.

2016 Reebok CrossFit Games Season Schedule

Memories of the Open: Rich Froning

Results

Results cont

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

BTWB

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]

Results

Results cont

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#)

BTWB

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.

2016 Open Registration is LIVE

Results

Results cont

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

BTWB

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.

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

Results

Results cont

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.

BTWB

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.

Results

Results cont

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.

BTWB

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

Results

Results cont