Chipper: Rows, Power Snatches, Thrusters and Run
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Category: Video and Media
Advanced RX: Clean & Jerk 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
BTWB
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
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
AMRAP 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.
Bench Press 10-8-6-4-2 & SQT
Bench 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.
Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings
Back 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.
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
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs
6 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!!!
EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats
Every 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
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!!!
Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
Front 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.
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 
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
EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run
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
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.
Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups
“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.