Category: Video and Media

Relay Run

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

3-3-3
Snatch Grip Push Press

then:

3-3-3
Snatch Grip Deadlift

Conditioning:

Complete AMRAP for 15 Minutes of:

3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run

Results

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KB_Peter

Team Up

Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!

Are You Foam Rolling All Wrong? www.dailyburn.com 

Max Squat

Strength WOD: 

1RM
Back Squat

Conditioning WOD:

Complete AMRAP for 6 Minutes of:

6 Pull-ups Push-ups
6 Push-ups
6 Kettlebell Swing (Russian) (70#/53#)
6 Goblet Squat w/ Kettlebell (70#/53#)

Results

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AMRAP Back Squat_1RM

Clean and Jerk with Lauren Fisher (slow motion) by Rogue Fitness

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.  Thanks to everyone who has donated to the envelope that Mark left at the box. He will deliver it on Saturday.

Tabata Time

Strength WOD: 

3-3-3-3-3
Bench Press

Conditioning WOD:

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row (Calories)
Rest 1 Minute
Tabata AbMat Sit-ups

Rest 1 Minute
Tabata Double-Unders

Tabata score is the total number of reps performed for all eight intervals. 

Results

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Tabata Row

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is “only” 4 minutes per exercise but very effective. 

Read this for a Tabata Protocol Description and History

Spot Brosession

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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OHS

 

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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Climb_Jill Climb_Allison

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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Up and Over

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)

DL_ Raquel_neutral neck DL_ Raquel

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 

or

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.)

Chris P_1st Muscleup

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

Rings_Kip 

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

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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Slam Ball

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.

NoRep

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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Box Jump_Lou

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!

Signage

SNORIDGE CROSSFIT