Video and Media – Page 124 – SNORIDGE CROSSFIT

Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Power Clean 1-1-1-1-1

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

AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups

*Scale MU to 10 Strict Pull-ups

BTWB

Photo by @robcwilson

Coach B tells you all about the LiftOff:

‘Do You Even Liftoff, Bro?’

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Results

Results cont

Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

Bench Press 3-3-3-3-3

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

BTWB

FT: Rope Climbs, Push Press and Rows

For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m

BTWB

Photos by @robcwilson

Next Up:

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Split Jerk 1-1-1-1-1 & Row 2k

Split Jerk 1-1-1-1-1

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

BTWB

Row 2k

Row 2000m

This is an all out effort for time.

BTWB

“Aging, Performance and Health” – CrossFit Journal [article]

Photos by @robcwilson

Results

Results cont

Lifting: Squat Cleans and Hang Squat Cleans & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Lifting: Squat Cleans and Hang Squat Cleans

Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set

*Perform as a complex 1+1

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB

Picture by @robcwilson

Squatting For Strength Vs. Squatting For Mass www.boxlifemagazine.com

Results

Results cont

Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

Alt EMOM 10 mins: Knees To Elbows and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips

BTWB

7 RFT: Deadlifts, Burpees and Pull-ups

7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups

BTWB

Photo by @robcwilson

Events:

Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

EMOM for 7 mins: Snatch & 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

Every 1 min for 7 mins: Squat Snatch (Touch & Go)

2 Squat Snatch (Touch & Go), pick load

Every 1 min for 7 mins.

BTWB

3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m

BTWB

Photos by @robcwilson

So our government ran a study for 9 days with 43 kids between 9 and 18 years old who were all overweight, high risk of Type 2 Diabetes and other disorders, and averaged a quarter of the daily food intake from added sugars. In the study they simply replaced the calories of crappy added sugars with crappy carbohydrates (think bagels, baked chips, etc.) that had no added sugar, and also some small amount of fruit and vegetables. This cut their daily average of added sugars from 27% to 10%. After only 9 days all of the kids showed marked improvements in cholesterol, blood pressure, triglycerides, fasting blood sugar and insulin levels! Of course the scientists were shocked. Just imagine the results if they ate healthy carbohydrates, proteins and fats in the right proportion and did it for 30 days or longer.

After the FDA made a recommendation to lower the amount of allowable added sugar to the “dietary guidelines” the Sugar Association and the Grocery Manufacturers Association are both fighting the study and criticizing it. This is what is wrong with our food chain.

“Cutting Sugar Improves Children’s Health in Just 10 Days,” The New York Times.

Results

Results cont

Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)

Back Squat 8-6-4-2-1

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

BTWB

3 RFT: Double Unders and Wall Ball (2 For 1)

3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)

*2 for 1 is a a double squat with each throw.

BTWB

Photo by @robcwilson

This past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).

By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday). If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!

CF Team Series: “The Story of Team Good Times” – [video]

Nutrition:

Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig

Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days

Results

Results cont

Bench Press 5-5-5-5 & AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Ups and Kettlebell Swings

Bench Press 5-5-5-5

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

BTWB

AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Up (Deficit) and Kettlebell Swings

Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)

BTWB

Photos by @robcwilson

2015 CrossFit Team Series Prize Winners

Results

Results cont

Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)

Advanced RX Class:

Lifting: Clean plus Front Squat

Clean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS

BTWB

10 RFT: Front Squats and Handstand Push-up (parallettes)

10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground

BTWB

Photo by @robcwilson

Next Up:

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Upgrade for Team USA in the CrossFit Invitational.

Margaux Alvarez Joins the USA Team

Results

Team WOD: Thrusters, Burpees EMOM

2 person team must complete 100 Thrusters (135#/95#) for time:

1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.

BTWB

Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.

Photo by @robcwilson

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Team Series Update: Final Results

Results