Video and Media – Page 148 – SNORIDGE CROSSFIT

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.

Knee Deep

Strength WOD:

1-1-1-1-1
Snatch

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of:

10 Knees-to-Elbows
10 Burpees

Results

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“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]

Cues for Weightlifting Coaches – CrossFit Journal [article]

Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]

Fran-ish

Strength WOD:

1-1-1-1-1
Thruster

Conditioning WOD:

4 Rounds for time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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This video has the same coaching tip that was covered today in several classes to use the hips to drive the bar up out of the squat. Quickly and aggressively opening and extending the hips will help push the bar overhead without the slow struggle that turns into a press out.

Squeezing the hips in the thruster with Margaux Alvarez – [video]

Daily Double

Strength/Skill WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes
4 Muscle-ups or 15 Pull-ups: Even Minutes

* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.

Conditioning WOD:

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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I missed the memo for Green Movember Shirt day:

Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills.

Attention Teams! Final Team Series Competition Starts October 9

CF Invitational:

Introducing Team USA

Introducing Team Europe

Introducing Team Canada

Introducing Team Australia

2k Row

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Clean (Squat) + 1 Front Squat

* Choose Load

Conditioning WOD:

For time:

2000m Row

Results

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Rowing Carnage:

2 Numbers That Will Make You A Better Rower breakingmuscle.com

CrossFit Day with the Oakland A’s – [video]

Read this article (below link) tonight and it reaffirms a belief we have always had. That the gym should be clean. Things should be put back where they belong. Take care of the space and equipment. We are pretty obsessive-compulsive about keeping the gym clean and orderly.

Why? Because it’s ours. Yours too. It’s where we all work out together. If it’s nasty or something is broken it impacts all of us. I love that everyone is pretty good about putting things away, wiping things down, and generally helping clean up (not including Frank ruining chalk balls and Luanne leaving her stuff out of her “Hermione Handbag“). Thank you for taking pride in our gym, it shows!

Would You Work Out at a Dirty Gym? www.wordswithlisbeth.com

Over and Down

Advanced RX Class:

Strength WOD:

5-5-5
Overhead Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 20 Minutes of:

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)

Results

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Yesterday we hosted the Diane Fu Barbell Seminar and had a strong turnout from SRCF:

Yes I posted this recently. Watch if you haven’t already. “Show me the armpits” with Coach Burgener – [video]

Iceland Annie’s fight back to the top of the CrossFit Games: www.SI.com

3 Reasons To Cool Down After Your WOD boxlifemagazine.com

Snatch Pulls

Strength WOD:

3-3-3-3-3
Snatch Pull

Conditioning:

5 Rounds for time of:

10 Deadlifts (225#/155#)
10 Lateral Burpees (Over Bar)

Results

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Quote of the day: “Hooray for 100! Cheers to my x-fit family for support. And yes, Barbara Paco I’m eating my words for a year ago! This is MUCH more fun than running 26 miles! On to the next 100.” ~ Will P.

Congrats to Will for hitting his 100th WOD! Now I really need to order the shirts…

Get ready for another Frankenchipper and annual Halloween party for the gym! This year the annual adults only Halloween costume party will be on Saturday 10/25 at our place. That morning for class will also be our Frankenchipper WOD where you must have a costume to workout in. No exceptions! Get to work on your costumes, this is always one of our most freakishly fun times of the year.

What Is the National Pro Grid League? (NPGL) www.mensjournal.com

Squat and Swing

Strength WOD:

5-5-3-3-1-1-1
Front Squat

Conditioning WOD:

5 Rounds for time:

7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)

Results

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Plenty of PR’s today!

Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.

The Optimal Shoulder – CrossFit Journal [article]

Happy Birthday Kris!

Skills WOD:

3-3-3-3-3
Ring Dips or Bar Dips

7 x 1 Muscle-up + 2 Ring Dips

Conditioning WOD:

For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups

Results

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Kris enjoys his birthday WOD:

Week 2 With Rogue Fitness Red

Nutrition:

Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.

Dr. Oz unveils ultimate grain-free low carb diet for health and weight loss

Our next OnRamp begins on 9/30. We have only a few spots remaining.

Tuesday 9/30 at 7pm
Thursday 10/2 at 7pm
Saturday 10/4 at 8:30am
Tuesday 10/7 at 7pm
Thursday 10/9 at 7pm
Saturday 10/11 at 8:30am

Paying for On Ramp reserves your spot in the class.

Info on OnRamp

Go here to pay and sign-up for OnRamp