Video and Media – Page 141 – SNORIDGE CROSSFIT

Clean : 1 Rep Max & Bench Press : 1 Rep Max

Clean : 1 Rep Max

Record your best Clean 1 Rep Max lift.

* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.

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Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

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Photo by Rob W.

Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!

Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.

Attention:

If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.

“Getting it Off Your Chest: Camille and Clever Bench” – [video]

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Results

Results cont

Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders

SRCF “Stop the Slop WOD” Performance Challenge 3.0

For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell

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Post WOD Skills: Double Unders

Not for time or reps. Goal is to practice your double under skill and speed.

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Photo by Rob W.

“Virtuosity“: Doing the common uncommonly well.

Virtuosity with Chuck Carswell – [video]

Today was our retest after the Stop the Slop Challenge. 30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.

Results

Results cont

Back Squat 5-5-5 & 2011 CF Games Masters Chipper

Back Squat 5-5-5

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Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more

For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)

* Change load after PC for SDHP

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Game face:

Pics by Rob W.

Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet. Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!

Today’s SB Hangover WOD was from the 2011 CF Games Masters competition. This chipper was the fourth out of five events.

Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.

www.nwcomps.com

Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!

Results

Results cont

Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
* 20″ box jumps for both men and women
* Deload bar from Hang Clean to Good Morning
* Sub: 2 Supine Climbs to 1 Rope Climb

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Dave Castro on the Individual Competition

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Results

Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

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

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AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)

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The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.

Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]

Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]

Results

Results cont

Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

Every 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.

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FT: Overhead Squats and Muscle Ups

For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups

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Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.

Double, Double Toil and Trouble

The Road Starts Here

Results

Results cont

Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

Deadlift 3-3-3-3-3

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FT: Double Unders and Handstand Push Ups

For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups

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Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.

Results

Results cont

Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Thruster 2-2-2

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Chipper: Thrusters, 200 m, Thrusters and 3 more

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.

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Pull-ups : Max Set

A single set of Pull-ups for max reps.

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If you were looking for 10 lb. plates today ask Josh since he apparently hogged almost all of them.

CF Games Open: It’s Time

Results

Results cont

Lifting: Squat Snatches and Clean & Jerks & 2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

Advanced RX Class:

Lifting: Squat Snatches and Clean & Jerks

Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

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2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks (135#/85#)

Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.

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The Push Jerk – [video]

Nutrition: Paleo Nick Recipes: Beef

Results

Strict Pull-up & Skill Work & 3 RFT: Double Unders, Wall Balls and Muscle Ups

3 x 5 Strict Pull-up and Skill Work

3×5 Strict Pull-up then complete:

Skill Work

12 Minutes to practice any skill you need work on.
Ex: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

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3 RFT: Double Unders, Wall Balls and Muscle Ups

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Muscle Ups

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Chest-to-bar Pull-ups

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Photos by Rob W.

Happy 800th WOD to LuAnne! That is a lot to be proud of. Tonight was her “800 Party” and it seemed like half the gym pretty much showed up. Good energy and lots of fun for all who completed this variant on an old Open workout (12.4). Speaking of the Open, I can’t wait for Friday Night Lights!

If you are on the fence about the Open, then not only is there a scaled option this year, but you need to watch the first video below and get over your excuses.

“I’m Doing the Open”

Dave Castro Explains the Scaled Option

Also congrats to Mike M. for his first muscle-up today!

Nutrition:

Lynn is starting her own protein bar business and is taking orders from SRCF members. To place orders and for information about ingredients you can click on the order form link.

“SnoRidge friends,
As many of you already know, I’ve been occasionally offering my protein bars to gym members with a goal of fine tuning my recipes and eventually offering them for sale. I have finally bit the bullet and decided to go ahead with it. As it is currently a hobby, I’d like to mainly cater to SnoRidge athletes, family and friends. My goal is to eventually turn my passion and hobby into a business.
With the help of Tom and Michelle, the link to my order form will be posted on SnoRidge’s website. When I receive your completed order form, I will then email you with your invoice. Payments can be in cash or through PayPal. For more detailed information, please take a look at the order form. If your questions are still not addressed, feel free to email me at nfbars@gmail.com or ask me when you see me!
~ Lynn”

Results

Results cont