Video and Media – Page 147 – SNORIDGE CROSSFIT

Snatch-day

Strength WOD:

3-3-2-2-1-1-1
Snatch (Squat)

* Touch and Go

Conditioning:

3 Rounds for time of:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School. If you want to attend then details are here for the event. Mark has also left an envelope at the box on the front counter for anyone wanting to donate and he will deliver it on Saturday.

CrossFit Invitational Is Coming

Rich Froning’s Plan for Redemption

Pick a Climb

Strength WOD:

1-1-1
Thruster

Conditioning WOD:

For time:

10 Thrusters (95#/65#)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb

Or:

For time:

10 Thrusters (Choose Load)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters
1 Rope Climb
6 Thrusters
1 Rope Climb
5 Thrusters
1 Rope Climb
4 Thrusters
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster
1 Rope Climb

Results

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TOMORROW is our annual SRCF costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume. First wave is at 9:30am. We will run however many waves we need to get all of you through. No need to sign up, just show up!

No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume!

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm. Grab your costume, bring a dish (paleo friendly or not) and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Local Woman Sets Kettlebell World Record king5.com

Looking for Plaeo Recipes? Try www.nomnompaleo.com

Clean Complex

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load)

Conditioning WOD:

18-15-12-9-6 Reps of each for time:

Up and Over Box Jump (24″/20″)
Deadlift (185#/135#)
Hand Release Push-ups

Results

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Our annual SRCF costume-required “Frankenchipper” is this Saturday! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume ready. First wave is at 9:30am. We will run however many waves we need to get all of you through. No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume!

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm. Get your costumes and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Deadlift Tip:

Neutral Neck (L) vs. Neck Extension (R)

Keep your neck neutral like the left side picture when deadlifting (think chin to chest).

The Easiest Fitness Level Workouts www.beyondthewhiteboard.com

Jason Khalipa on Representing the USA

Pull/Push Practice

Skills WOD:

5 x 3 Max Effort
Muscle-ups

3-3-3-3-3
Weighted Pull-ups

Conditioning WOD:

Complete AMRAP for 10 Minutes of:

10 Handstand Push-ups
30 Double-Unders
10 Toes-to-bar

Results

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Congrats to Chris P. for his 1st Muscle-up tonight! (photo by Rob W.)

Pull-ups. You’re doing them wrong. (photo by Sean)

Tactile cueing on the push press with E.C. Synkowski – [video]

Cleaning Day

Strength WOD:

1-1-1-1-1
Clean (Squat)

Conditioning WOD:

21-15-9 Reps of each for time:

Clean (Squat) (135#/95#)
Lateral Burpee Over Bar

Results

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Royals’ Wade Davis Adds 2 MPH to Fastball Training at CrossFit Gym

Case of the Mondays

Strength WOD:

2-2-2-2-2
Press

Conditioning WOD:

For time:

100 Walking Lunges
75 Slam Balls (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats

Results

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Pretty amazing story of a deaf/ASL CrossFit community: “Signs of a Strong Community” – CrossFit Journal [video]

RANT ALERT: This is a NO REP. The whole 5pm class gets a no rep today for this debacle. Put things away correctly. It only makes more work for everyone else. We are not your mom and not a daycare who picks up all the toys for you.

Squat PR's

Strength WOD:

2-2-2-2-2
Back Squat

Conditioning WOD:

21-15-9 Reps of each for time:

Back Squats (135#/95#)
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Optional Checkout:
Max Reps Strict Handstand Push-ups

Results

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Lots of back squat PR’s AND some strict handstand push-up PR’s today!

The Frankenchipper is coming. Make sure you have your costume ready for our annual Halloween costume WOD next Saturday 10/25 at 9:30am. We will run waves and get all of you monsters, zombies, superheroes, villains, and other assorted characters through.

As the Winter/Fall season is upon us the box will be getting colder. The cooler weather keeps the door closed more often so the “funk factor” will be on the rise. To help prevent being a contributor to the “funk” here is a reminder to everyone to do a “sniff test” before you leave for the gym/change clothes and to put deodorant on whether you pass the test or not. This will help make sure the box smells like roses while we work out. That way you can raise your barbell if you’re SURE!

Team Reebok East Wins CrossFit Team Series

Week 3 with Rogue Red and Rogue Black

New sign is up!

Pull-ups and Pull Under

Strength WOD:

5 x 1 Hang Snatch + 1 Overhead Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 9 Minutes of:

5 Strict Pull-ups
10 Toes-to-bar
15 Overhead Walking Lunges (45#/25#)

Results

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A good overview of the Hang Snatch www.catalystathletics.com

Snatch hand position with Chad Vaughn – [video]

A comparison of two different hang snatches from the dip into the 2nd Pull (finish at full extension) and landing position after 3rd pull (the pull under the bar to overhead squat) with Jules.

Series 1:

Both look relatively close. Series #1 above you can see how the first picture of the bar moving into the hips has the chest slightly too far forward and the lats and shoulders are not “on”. By being a little too far over the bar and in the toes, the “finish” or hitting extension on the 2nd pull has to be even more aggressive which makes the athlete more likely to leap forward. You can see this in the feet moving forward in the last picture. This causes the landing position to be forward with the bar overhead, with the right knee diving in and leading to Jules “going for a walk” with the bar.

Series 2:

Series #2 above note the first picture Jules is more upright, with a more vertical torso with a stronger lat and shoulder position while the bar moves into the hips. The second pic shows a more aggressive finish with the bar higher while transitioning into the 3rd pull under. The feet are closer to the jumping position and not forward in the overhead squat in the last picture, with both knees more in balance and feet flatter on the floor. This was a great lift!

While the differences are subtle, this helps show the execution at the start of the lift whether from the hang or the floor is the first link in the chain to making an easy or smooth lift.

Bench Day

Advanced RX Class:

Strength WOD:

5-5-5
Bench Press

Conditioning WOD:

For time:

1000m Row
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Results

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The benches arrived last week so it was time to mix up our strength training with some bench presses. For some this was a new movement while for many it was a focus on learning and practicing better technique to correct how we all learned to bench press (watching other people in a weight room). Adding this movement will help improve upper body pushing and pressing strength in the chest and shoulders.

Tomorrow 10/15 we will conduct our drawing for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. We will post the winner tomorrow!

Week 3 With Team Reebok East – [video]

Team Series Final Week

Skills WOD:

3-3-3-3-3
Ring Dip (Weighted)

Conditioning WOD:

4 Rounds for time of:

400m Run
10 Power Cleans (155#/115#)
5 Lateral Burpees (Over Barbell)

Results

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Wonder Twin Powers…Activate!

Week 3 CrossFit Team Series events announced

Team Series is back! For those teams who are completing these, plan to have your WOD’s complete by Monday. If you are entering your score online you will need to complete them by Saturday.

Get ready to Bench Press! We have two more benches now and I will be programming bench press for strength training starting next week. Having a total of 4 benches will allow for small groups of up to 3-4 to rotate through the bench. This will be a great addition to adding variety to our lifts.