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.
Category: Video and Media
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
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.
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.
3 RFT: Double Unders, Wall Balls and Muscle Ups
3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Muscle Ups
Or
3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Chest-to-bar Pull-ups
BTWB
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.
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”
Back Squat 7-7-7 & Row 1500 m TT
Row 1500m Time Trial
Row 1500 m
This is an all out effort for time.
* After you finish squatting, grab a rower and go
BTWB
Congrats Paul on hitting WOD #300!
Crock Pot recipe goodness from “Paleo Nick“: “Nick’s Zone: Chuck-wagon Brisket Pot Roast” – CrossFit Journal [video] and [recipe]
Free T-Shirt or Tank with Subscription in January from Paleo Nick
Every 1 min for 10 mins: Bear Complexes & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees
Every 1 min for 10 mins: Bear Complex
Every 1 min for 10 mins do:
1 Bear Complex
* No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)
AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees
Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees
BTWB
Although we explain it often, most forget what the heck the Burgener Warm-up is. Listen to Coach B explain it himself.
Coach Burgener Explains The Burgener Warm-up
This warm-up should be approached with discipline and consistency of movement. It is not only a prep series to get ready to snatch; it’s a cycle that creates repetition in speed, bar path, technique and footwork and will directly improve your snatch movement or reinforce bad movement. Whether you use a PVC or an empty bar, treat it the same as if you are under load. You want to move with “perfection” each and every time.
Bench Press 5-5-5-5-5 & 1/2 Cindy
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
1/2 “Cindy”
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Attention Teens! The CF Open will have a teen division this year with two age categories (14-15 and 16-17). I strongly encourage all of our teens to register compete in the teens division and kick some butt! These divisions will be filled with competition any teenager will see in the future as they continue with CrossFit, rather than competing in the Open against old(er) people like me.
Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls
5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls
5 rounds for time of:
6 Power Snatches (115#/75#)
9 Toes-to-bars
12 Kettlebell Sumo Deadlift High-pulls (53#/35#)
BTWB
We are almost two weeks into the Stop the Slop Challenge. Keep up with your nutrition changes, stay consistent in the gym, and get ready for the retest in two more weeks. This is great prep for the Open starting soon after.
Reminder: Sign up for the 2015 CrossFit Games Open that starts at the end of February! On the fence about the RX Open? Then sign up for the scaled division.
“… And Fitness For All” – [article]
Breaking Down Julie Foucher’s 1 Million+ Meters Rowed [Article]
Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts
Team WOD: “Jackie” Plus
For Time:
2400m Row
–then–
2 Rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
* As a team of 2, complete the row then break up reps for 2 Rounds. One partner works at a time, one rower, one barbell.
Advanced RX Class:
Every 1 min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts
Complete as many rounds as possible in 10 mins of:
1 Muscle-up
2 Power Clean & Jerks (135#/95#)
3 Deadlifts (225#/155#)
BTWB
Reposting this story of Matt Chan’s biking accident as it’s an amazing story of recovery and how sometimes every little thing that happens can be a series of improbable events that if just one doesn’t happen, everything goes wrong.
Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout
5 RFT: Kettlebell Swings and Double Unders
5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders
Checkout
A single set of Push-ups for max reps.
RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.
BTWB
Today was a big milestone for Michelle M. She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier. We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.
Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.
Here’s what she had to say about it:
“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. #sameorbetter
CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count)
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”
On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!
Skills WOD: & AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls
Skills WOD:
Handstand Push-ups 5×3
Rest as needed between sets.
* Use deficit for RX+ or scale to Box Pike, Press, or HSPU practice.
AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls
Complete as many rounds as possible in 15 mins of:
2 Power Cleans (1 x Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#) at 10ft/9 ft
Post load used and total rounds completed
* Use BW for PC or scale load as necessary
BTWB
Get signed up! After you sign up for the Open make sure you request to join our gym under “Select Affiliate”. Let’s get max participation this year!
Registration for the 2015 Reebok CrossFit Games Open is now live!
“Prove Your Fitness” – [video]