Video and Media – Page 126 – SNORIDGE CROSSFIT

Team WOD: "Lift Up Luke" and Max Effort Day

Team WOD:

“Lift Up Luke”

Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups

Then Max Effort Day:

Choose a minimum of one exercise each round and shoot for a personal record.

Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.

Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.

Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).

You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.

BTWB

Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.

Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.

Team Series Update: September 18, 2015

Results

Shoulder Press 2-2-2-2-2 & 3 RFT: Run, Air Squats and Push Press

Shoulder Press 2-2-2-2-2

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

BTWB

3 RFT: Run, Air Squats and Push Press

3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)

BTWB

Pic by @robcwilson

Remember NO Advanced RX Class on Saturday.

Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team

Results

Results cont

Every 1 min for 10 mins: Snatch & 5 RFT: Rows and Overhead Squats

Every 1 min for 10 mins: Snatch

1 Snatch, pick load

Every 1 min for 10 mins.

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5 RFT: Rows and Overhead Squats

5 rounds for time of:
Row 400m
15 Overhead Squats (95#/65#)

BTWB

Pic by @robcwilson

Happy birthday to our resident gym photog @robcwilson!

CrossFit Team Series week 1 recap. The “top” teams have some serious competition from non-Games athletes!

Leaders of Week 1

Results

Results cont

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups

Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups

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FT: Double Under “Diane”

For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups

BTWB

Pic by @robcwilson

2015 CrossFit Team Series: Week 1

CrossFit Team Series Events Announced

BTWB’s 20 Most Popular Movements

Results

Results cont

Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.

BTWB

4 RFT: Runs, Walking Lunges and Box Jump Overs

4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)

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The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.

A few SRCF “Rules” on the Team Series:

Class and regular programming takes priority; this means teams will need to adjust based on logistics such as equipment, size of class, availability of space/workout area, etc.
See above ^^^. Don’t be the team that wants to take over the gym. You aren’t going to win part of the $15ok purse unless you signed Ben Smith, Rich Froning, and Sam Briggs to your team (If you did sign them then you can have the gym all week at your disposal).
Plan your workouts with your team for availability and be smart. Don’t pick the two longest and most taxing workouts to do on the same day. That would be dumb.
Saturday is NOT the day to plan to do all your Team WOD’s. You have almost a week, spread them out.
Be on time, warm up EARLY out of the way with a purpose, and get your work done with minimal disruption to the schedule.
When you are done, clean up promptly. While it is fun to share a FitAid with your mates, do it after you put things away.
DO NOT under ANY circumstance consider asking me to have the gym open for a special time for you to do your team workouts. This includes asking to use the gym during OnRamp or showing up Saturday at 0930 during the Team Class or 1030 during the Advanced Class and expecting to get it done. I WILL a) say NO and b) freak out on you.
Enjoy the team workouts and have fun!

It’s Time to Team Up

Results

Results cont

Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

Lifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set

* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.

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5 RFT: Runs, Kettlebell Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB

Pic by @robcwilson

It’s Time to Team Up

Results

Results cont

Back Squat 2-2-2-2-2 & Christine

Back Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)

BTWB

Pics by @robcwilson

“Macho Man” CrossFit Workout with Matt Fraser, Katrin Davidsdottir, Brooke Ence, Michelle Letendre and EZ Muhammad at CF New England

This “Death by” WOD looks unbelievably brutal.

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

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CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
* This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

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The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups & AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups

* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.

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AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)

BTWB

Photo by @robcwilson

Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.

OnRamp:

Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!

Our September OnRamp Schedule is:

Tues. 9/8 at 7pm
Thurs. 9/10 at 7pm
Sat 9/12 at 8:30am
Tues. 9/15 at 7pm
Thurs. 9/17 at 7pm
Sat 9/19 at 8:30am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
“The Myth of Adrenal Fatigue” – CrossFit Journal [article]

Results

Results cont

Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina

Advanced RX Class:

Squat Clean 3-3-3-1-1-1

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

BTWB

“Christina”

Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees

Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011. She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest. The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina. The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus

BTWB

Congrats to Dylan who passed the Advanced RX test on Saturday!

Dave Castro’s Top 10 of the 2015 Games

Results