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.
Category: Video and Media
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]
Push/Split Jerk 1-1-1-1-1 & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars
AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars
Complete as many rounds as possible in 7 mins of:
12 Box Jumps (24″/20″)
6 Thrusters (75#/55#)
9 Toes-to-bars
BTWB
Fixing A Slow Turnover In the Snatch Or Clean www.catalystathletics.com
The Shoulder Press – [video]
It’s time for our annual Stop the Slop Challenge! It starts TODAY! If you need to weigh-in then please make it up tomorrow with your coach before you workout.
What is Stop the Slop?
It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
- 30 Day Stop The Slop… starts MONDAY, January 5th!
- Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
- Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
- Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
- Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)
Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?
Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps
Advanced RX Class:
Every 1 min for 8 mins: Power Snatches and Snatches
Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch
9-7-5: Power Snatches and Bar Muscle Ups
9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up
Rest 5 minutes, then complete:
21-15-9: Row (calories) and Up And Over Box Jumps
21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)
It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
- 30 Day Stop The Slop… starts MONDAY, January 5th!
- Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
- Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
- Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
- Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)
Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?
The Air Squat – [video]
Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.
AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders
Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders
We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!
Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)
Optional Checkout (Choose):
“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min
Death By Muscle Up
With a continuously running clock perform:
1 Muscle Up in the first 1 min,
2 Muscle Ups in the second 1 min
3 Muscle Ups in the third 1 min
…
Continuing this for as long as you are able.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.
Photo by Rob W.
This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays. The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.
2015 Reebok CrossFit Games Season Schedule
It’s You Vs. You in 2015 blog.beyondthewhiteboard.com
Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run
Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run
For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m
* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.
BTWB
Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results. To win though you will need to have the best improvement.
Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.
Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time
21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:
21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
BTWB
Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.
Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]
Holiday Schedule:
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups
Chipper: 800 m, Wall Balls, 600 m and 5 more
For time:
Run 800m
50 Wall Balls (20#/14#)
Run 600m
50 Kettlebell Swings (53#/35#)
Run 400m
50 Box Jumps (24″/20″)
Run 200m
50 AbMat Sit-ups
BTWB Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]
Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs
FT: Power Snatches and Rope Climbs
For time:
12 Power Snatches (155#/105#)
3 Rope Climbs 15 ft.
9 Power Snatches
3 Rope Climbs
6 Power Snatches
3 Rope Climbs
3 Power Snatches
3 Rope Climbs
Team WOD
FT: Power Snatches and Rope Climbs
As a team of 2 complete for time:
24 Power Snatches (155#/105#)
6 Rope Climbs 15 ft.
18 Power Snatches
6 Rope Climbs
12 Power Snatches
6 Rope Climbs
6 Power Snatches
6 Rope Climbs
* Sub 2 Supine Rope Climbs to 1 Rope Climb
** One partner works at a time
Choose Solo or Team Version.
Merry Christmas to all! Hope everyone is having a safe and happy Holidays!
Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
“Foundations” by Greg Glassman