Category: Video and Media

Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips & AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders

Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips

Every 1 min for 12 mins, alternating between:
6 Chest-to-bar Pull-ups
6 Ring Dips

BTWB

SnoRidge CrossFit_DU by Rob WAMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Ball Slams (30#/20#)
20 AbMat Sit-ups
30 Double Unders

BTWB 

The first two Mobility Clinics with Rona yesterday had a great turnout! If you missed it then come next week.  You have two opportunities to attend so sign up on the whiteboard.   Special thanks to Lindsay C. for supplying the gym with a whole bunch of lacrosse balls!

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7 pm
  • August 20th @ 9:30 and 7 pm (changed time!)
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.

Concept2 Rowing Technique Video

“Rowing” – [video]

Lately I’ve seen a couple different rowing “styles” in the gym that would not fall into the realm of good technique.  Take the time and watch the above rowing tutorial videos.

Results

Results cont

Bench Press 10-8-6-4-2 & SQT

SnoRidge CrossFit_BP by Rob WBench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

BTWB

“SQT“

3 rounds for time of:
10 Ground To Overheads (95#/65#)
Shuttle Run, 200 yd, 50 yards there and back twice

BTWB 

WOD Demo from 2010 with Chris Spealler in 3:19- video [wmv] [mov]

Results

Results cont

Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings

SnoRidge CrossFit_KB by Rob WBack Squat 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

Chipper: Runs, Wall Balls, Kettlebell Swings

For time:
Run 200m
40 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
Run 200m
30 Wall Balls
30 Kettlebell Swings
Run 200m
20 Wall Balls
20 Kettlebell Swings
Run 200m
10 Wall Balls
10 Kettlebell Swings

BTWB 

Find your teammates! Next Up: CrossFit Team Series

Results

Results

6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

SnoRidge CrossFit_Roll Out by Rob W6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m

BTWB 

“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]

Events:

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7 pm
  • August 20th @ 9:30 and 7 pm (changed time!)
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats

SnoRidge CrossFit_OH by Rob WEvery 1 min for 10 mins: Muscle-ups

2 Muscle-ups

Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups

BTWB

3 RFT: Runs, Push Jerks and Air Squats

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

BTWB 

Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.

Read: You Don’t Know Squat CrossFit Journal

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7pm
  • August 20th @ 9:30 and 5pm
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

SnoRidge CrossFit_FS_by Rob WFront Squat 4-4-4-4

Front Squat 4-4-4-4

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

BTWB

Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees

BTWB SFH Sampling Flyer

Congrats to Chris S. for hitting his 500th WOD tonight!

This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.

Final wrap-up: CrossFit Games Update: July 31, 2015

Results

Results cont

EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

SnoRidge CrossFit _Pullup_by Rob WEvery 1 min for 6 mins: Clean & Jerk

2 Clean & Jerks, pick load

Every 1 min for 6 mins.

BTWB

AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m

BTWB 

2015 CrossFit Games Recap www.boxlifemagazine.com

2015 Games Video Archive

SnoRidge CrossFit_Seated Press by Rob W

Events:

Tomorrow Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Results

Result cont

Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

BTWB

SnoRidge CrossFit_Air Squat_by Rob W“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Events:

This Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Day at the Games: Awards Ceremony

Results

Results cont

Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches

Mike M_250 WODSnatch 1-1-1

Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.

BTWB

Chipper: Rows, Air Squats, Runs and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

BTWB 

Congrats to Mike M. on completing his 250th WOD yesterday! Love to see people practice consistency and discipline to better health!

We are back.  The Games are in the rear view mirror and now it’s time to catch up and get back to using our fitness.  All of the past week’s results will be up soon so thanks for the patience.  Speaking of thanks, a big THANK YOU to all of our coaches for keeping the gym on track with almost all classes being covered while the bulk of us were at the Games.  It’s not easy running so many classes everyday for just a few coaches and the sacrifice from each of you to your personal schedule is greatly appreciated.

Jules_CF Games_by Rob WAs usual the Games was an awesome experience that was both fun and exhausting, and having the opportunity to have Jules compete in the teens division was particularly rewarding.  Going into the Games as the 9th ranked teen in her division out of the Open, Jules finished in 9th at the Games.  We are really proud of her for her effort, results and the constant smile on her face throughout some tough workouts and long days. The Games stage proves that those competing are among the best CrossFitters in the world, regardless of what division.  Jules you are PROVEN!

All of the teens that were there are laser focused and so advanced its shocking to think that they are putting up numbers that several years ago were what the individual Games athletes were doing. It’s going to be a tough task to get back there, but I have no doubt Jules will be putting in the work this next year to get back out on the soccer stadium field in the Stub Hub.

The Fittest on Earth

Teen, Masters Winners Crowned

Results

Results cont

Advanced RX: "Roney"

Advanced RX Class:

Push Press 1-1-1-1-1

Push Press 1-1-1-1-1

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

BTWB

“Roney“

4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)

BTWB 

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com

Pic by @robcwilson

SnoRidge CrossFit_Jules by Rob WOn Tuesday the CF Games begin!  We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

  • Wednesday 7/22: 0930 and 1130 classes cancelled
  • Saturday 7/25: 1045 Advanced RX Class cancelled
  • Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
  • ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks

Results

SNORIDGE CROSSFIT