Category: Video and Media

Back Squat 3-3-3 & 4 RFT: Shoulder-to-Overheads, Back Squats and 400m Run

15.5 2_LIsa Thruster_by Rob W

Back Squat 3-3-3

Back Squat 3-3-3

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4 RFT: Shoulder-to-Overheads, Back Squats and 400m

4 rounds for time of:
6 Shoulder-to-Overheads (135#/85#)
12 Back Squats (135#/85#)
Run, 400 m
Rest 1 minute

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15.5 1_Curtis Row_by Rob W

Open 15.5 Pics by Rob W.

I want to thank Rob for the outstanding photography he has provided day in and out at the gym and especially for his time and effort in capturing the Open with wave after wave of all of us grunting, sweating, and flopping on the floor for so many of our workouts. The pictures he has shared (see the SRCF Facebook group for the Dropbox links to each album) have captured the raw emotion and exertion of our “Friday Night Lights”.

I also want to call out that now that the Open has ended, we are impatiently waiting to see how the final Leaderboard will shake out for two of our athletes. While there are a couple days before the final standings are “locked” on Wednesday (the deadline for scores to be verified by affiliates), I’m fairly confident the standings won’t shift much for two of us.

In the Teens female category (16-17) Jules is currently sitting in 8th place in the WORLD out of over 1300 athletes! She has consistently battled to stay near or in the top 10 athletes each week and moved up in the final week to 8th place. We are extremely proud of her accomplishment and are hoping when the leaderboard locks we hear good news about how many teens they may invite to the Games this summer for an exhibition competition. Cross your fingers they bring the top 10 to the Games!

In the Masters female category (45-49) Deb is currently sitting in 138th place in the WORLD out of over 6000 athletes! By staying in the top 200 worldwide Deb will get to participate in the Masters Online Qualifiers (Regionals) in April. She will get to complete the next level of workouts over one 4 day period from April 23-27.  The Masters Qualifier or “Regional” will then determine the top 20 in each age bracket that go to the Games. I can’t wait to see how these workouts shape up and look forward to Deb attacking them with tenacity and purpose to climb up the leaderboard.

Both of their accomplishments are amazing and inspiring for the rest of us. Their discipline and diligence to training each day show in their results and motivate me personally to want to be better not only next year, but now. I congratulate them both and can’t wait to root for them in the next level of their respective competitions. Regardless of the outcome, you should both be proud!

2015 Regional Tickets on Sale

Thorisdottir and Fraser Win 2015 Open

Results

Results cont

15.5 3_OTB Party

Heavy Single Power Clean & FT: Power Cleans and 200m

Peter_Open 15.5Heavy Single Power Clean

Work your way up in weight until it feels heavy. Don’t shoot for your max.
10 minutes to work up to a heavy single.

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FT: Power Cleans and 200m

For time:
10 Power Cleans (135#/95#)
Run 200m
9 Power Cleans
Run 200m
8 Power Cleans
Run 200m
7 Power Cleans
Run 200m
6 Power Cleans
Run 200m
5 Power Cleans
Run 200m
4 Power Cleans
Run 200m
3 Power Cleans
Run 200m
2 Power Cleans
Run 200m
1 Power Clean
Run 200m

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Tomorrow is our last Open WOD for the season. It is a straightforward couplet that will be all about motor and the ability to keep moving with the thrusters and benefits the strong rower. Read up on the workout standards and get ready to close it out tomorrow!

“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)
Scaled and Teens: 65#/45#
Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

Results

Strict Pull-ups : 5×5 & FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

DL_T2B

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets. Scale to Ring Rows (Supine or Floor) or scale up to Strict Chest-to-bar Pull-ups.

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FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

For time:
Row 750m
— then —
5 rounds of:
10 Deadlifts (225#/155#)
10 Toes-to-bars
— then —
Row 750m

BTWB 

15.4 Leaderboard Analysis

CrossFit Games Update: March 24, 2015

Reminder: Tomorrow is our last Thursday with no 6am Class! Next week the 6am schedule goes back to Tues/Wed/Thurs.

Open WOD 15.5 is announced tomorrow at 5pm. Join us in the gym to watch the live broadcast!

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. Make-ups are Saturday 10:30am or Monday classes before 5pm. Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

Results

Results cont

Bench Press : 2 Rep Max & "Nasty Girls"

MU_Nasty Girls_RobBench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

BTWB

“Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Scale: 1 MU transition (floor) or 1 Jumping MU or 1 Ring Dip for each MU

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This WOD is one of the benchmark CF workouts from CrossFit.com that was first programmed in 2005. The Nasty Girls were the original trio of female fire breathers from the first CrossFit “Box” (the original CFHQ): Nicole Carroll, Eva T., and Annie Sakamoto.
We can’t do this workout without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, sometimes poor technique/range of motion, no editing, and impressive performances.
The most memorable parts are that 3 women are doing muscle-ups (which was not common several years ago), and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. This video became one of the most watched CF videos that inspired a ton of CrossFitters to get their muscle-up.
Video: Nasty Girls – [wmv] [mov]
J. Anderson and K. King Win 15.4
Results
Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Cyrus_15.4 HSPU_By Rob WOverhead Squat 5-5-5

Overhead Squat 5-5-5

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Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

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Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

BTWB 

Amy_15.4 HSPU_By Rob WOpen 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm.  Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont

Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

Team WOD_DLTeam WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

In Teams of 2, complete for time:

60 Toes-to-Bars
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up And Over Box Jumps (24″/20″)
60 Double Unders
* Go in order, split up and alternate work with partner
* One bar, med ball, box per team
* Jump up and over box, you may land on box and jump off
Post total time.
Run as a team.

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Post your score for 15.4 no later than Monday at 5pm! There are many scores still missing. Don’t wait, click the link below to see your results.

Events:
To celebrate the end of the CrossFit Games Open next Saturday Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
Nutrition Recipe:
Break out that Kitchen Aid Mixer, your bag of SFH Fuel and make some paleo friendly Ice Cream with it!
SFH: Chocolate Cherry Chunk Ice Cream

Results

Results 15.4 RX and Scaled

CrossFit Games Open 15.4 & CrossFit Games Open 15.4 – Scaled

HSPU_Kelby 15.4_by Rob WCrossFit Games Open 15.4

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
You can enter in your time break time in the notes.
Coaches will explain HSPU measurement standard and mark RX athletes. You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

BTWB
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

CrossFit Games Open 15.4 – Scaled

Complete as many rounds as possible in 8 mins of:
10 Push Press (95#/65#)
10 Cleans (115#/75#)

Athletes use two barbells.

BTWB 
Photo by Rob W.
Congrats for all the HSPU PR’s today! There were several PR’s throughout the day and during Friday Night Lights which was pretty packed and great energy. If you need to still hit 15.4 you have tomorrow at 10:30am or any class Monday prior to 5pm.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Inside the Leaderboard: March 20, 2015
This rule change for Masters below is something I am NOT a fan of:
Note Regarding Masters and Scaling
Results Open 15.4 RX
Results Open 15.4 Scaled
Results cont

Back Squat 5-5-5 & 3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

Zoe_KB_By Rob W

Back Squat 5-5-5

Back Squat 5-5-5

BTWB

3 RFT: Deadlifts, Hang Power Cleans and Push Jerks

3 rounds for time of:
12 Deadlifts 155/105 lbs
9 Hang Power Cleans 155/105 lbs
6 Push Jerks 155/105 lbs

BTWB 

Photo by Rob W.

Today I programmed a mini version of the Hero WOD “DT” and naturally those movements are basically in tomorrow’s Open 15.4 WOD. #crossfitnostradamus

Some notes on 15.4:

  • Read up on the standards and familiarize yourself with either the RX or Scaled or Teens version depending on what you are planning to do.
  • If you are close to your first HSPU then safely attempt to get it in your 8 minutes.
  • If you are new to HSPU but definitely can’t clean the RX weight, get your HSPU done and then do the scaled WOD for a good workout.
  • If you can do HSPU but the weight will be a struggle or close to a PR, then use your full clean and squat to stand it up. After 3 HSPU you have the remaining time to get a PR squat clean.
  • If you are scaled, then perform the WOD using two bars for the corresponding loads.
  • Coaches will explain HSPU measurement standard and mark tape lines for RX athletes.
  • RX: You can use a long yoga mat underneath your head or plates/abMat as long as the hands are at the SAME level with the hands.

“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Teens 16-17: clean 115/75 lb.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Results

Results cont

Snatch 1-1-1-1-1 & AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Jeremy_K2E_by Rob W

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

BTWB

AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Complete as many rounds as possible in 10 mins of:
6 Snatches (135#/95#)
15 AbMat Sit-ups
6 Box Jump Overs (24″/20″)
15 Knees To Elbows

* Full Snatch (Squat)

BTWB

Photo by Rob W.

So many cool little moments tonight in the gym that left me fired up with a big smile on my face by the time I shut the doors. I witnessed, coached, and cheered a few snatch PR’s; taught some eager OnRamp grads how to hang power snatch; was thanked for prodding someone to redo 15.3 that yielded 8 muscle-ups; overheard some members making plans for drinks after the workout; modified a WOD for someone who is rehabbing an injury that left them completely happy to hold a barbell again; and was told by someone else just how awesome our gym, our community, and our coaches are. It makes me proud of our SRCF family and proud to be a gym owner. All in all it was pretty much a normal night, especially with Frank telling me I scaled my snatches today.

Events:
To celebrate the end of the Open on Saturday Mar. 28th after our morning 9:30am WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Vegetable frittata with Mix green salad
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
CrossFit Games Update: March 17, 2015

Results

Results cont

Thruster 3-3-3 & AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Burpee_KimThruster 3-3-3

Thruster 3-3-3

BTWB

AMRAP 15 mins: Chest-to-bar Pull-ups, Burpees, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 Burpees
15 Kettlebell Swings (53#/35#)
20 Air Squats

BTWB 

Once again congrats to all who joined the muscle-up PR club as we had a couple more today!

Recovery and nutrition are two areas often overlooked with maintaining and improving fitness. When you sustain an injury, recovery can derail you more than needed and drive you away from all sorts of areas that need focus while injured. Areas that are physical such as strength, technique or skill development in uninjured areas; and movement and mobility patterns. Other areas are rest, nutrition, and mental performance. If a minor sports injury should occur; take care of it, seek sound medical advice, and determine what areas you can still work and make progress on. Stopping all activity cold or pushing through it are often not the smart choice.

Coping With An Injury www.theboxmag.com

Sam Briggs and Ben Smith Win 15.3

Results

Results cont

SNORIDGE CROSSFIT