Category: Video and Media

Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

Every 1 min for 10 mins: Power Snatch

EMOM: 2 Power Snatches, pick load

* Not touch and go

Breaking Down Julie Foucher’s 1 Million+ Meters Rowed [Article]

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]

Results cont 2

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.

After the Fall

Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

Back Squat 3-3-3-3-3

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]

Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups

Front Squat 2-2-2-2-2

Snatch and Clean Extension: Be Patient by Greg Everett

Conditioning Option: (RX or Advanced RX)

21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

BTWB

Or:

Front Squats, Burpee Muscle-ups

2 Rounds for time of:
10 Front Squat (205#/145#)
10 Burpee Muscle-Ups

Squat work continues as well as some more focus on low rep muscle-ups and pull-ups. Good to see some Front Squat PR’s today!

Only 44 days until the 2015 CrossFit Games Open! Registration opens soon.

Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Advanced RX Class:

Snatch 1-1-1-1-1

CrossFit Games Prize Purse Grows in 2015

AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)

BTWB

I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.

Confessions of a CrossFit Gym Owner www.boxpromag.com

The Push Press – [video]

Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

CrossFit Games Prize Purse Grows in 2015

4 RFT: Rows and 400 m

4 rounds for time of:
Row, 500 m
Run, 400 m

BTWB

Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.

Stop the Slop Challenge:

Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:

nustrition.blogspot.com

Also check out the Living Paleo FB page for recipe ideas to share within the gym.

Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat 5-5-5-5-5

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

SRCF "Stop the Slop WOD" Performance Challenge 3.0

SRCF “Stop the Slop WOD” Performance Challenge 3.0

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

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

BTWB

Today was our third Stop the Slop Performance WOD Challenge. We will re-test this WOD in 30 days and for those who entered the challenge we will measure the % improvement in times and the winner will get a portion of the prize money (the winner of the Nutrition Challenge will also share in the prize money). For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest.

This year I changed the programming slightly to allow for a workout that is still similar to “Baseline” and past Stop the Slop WOD’s but mixes it up to allow for a faster flow. Having two lifts this year with 10 reps each that are spread out (instead of one with higher reps in the middle) and not going from squats into the final run meant less rest overall and more movement. Cutting the pull-ups slightly but adding chest-to-bar still made them challenging and also upped the intensity. This variation overall seemed like a fun combination. If you need to “buy-in” then see your coach to sign up and fork over your cash. Looking forward to seeing the improvement in a month!

The Deadlift – [video]