Video and Media – Page 153 – SNORIDGE CROSSFIT

The Jerk

Strength WOD:

1-1-1-1-1
Jerk (Push or Split)

Conditioning:

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups
400m Run
15 Handstand Push-ups

Results

Read up on the Split Jerk and how to avoid the push or dive forward. Remember to maintain a vertical line with your torso on the dip which is key to avoiding pushing out front. Drive the hips under the bar and the feet agressively into the split as you push the bar up and over your head to just behind your neck for a strong finish.

Should I Give Up On the Jerk? by Greg Everett catalystathletics.com

New and positive developments in the CrossFit education and certification requirements: CrossFit Trainer Education and Certification: New Programs and a New Structure by Nicole Carroll – CrossFit Journal article [pdf]

CrossFit Games Prize Purse Grows The payouts are growing again!

Max Effort

In teams of 2 complete 5 x 2 Minute rounds each for max meters of:

7 Power Snatch (115#/75#)
12 Weighted Sit-ups (45#/25# bumper plate on chest)
Max Effort Row (meters) in time remaining
2 Minute rest (while other partner goes)

* Power Snatch should be unbroken sets of 7. Each partner will complete 5 rounds.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Hang Clean (Squat) + Front Squat

Conditioning:

6-5-4-3-2-1 reps of each for time of:

Hang Clean (Squat) (185#/125#)
Muscle-up

* Sub 1 Strict pull-up for 1 MU

Checkout:

2 Minutes Max Effort of Knees-to-Elbows

Results

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Group Take 2:

Hope everyone had a safe and happy 4th of July weekend! See you all in the gym tomorrow to work off the S’mores.

The Story in Australia

No Holding Back: Patrick Burke

"Ralph"

“Ralph“

4 Rounds for time:

8 Deadlifts (250#/165#)
16 Burpees
3 Rope Climbs (15′)
600m Run

Results

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“British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.”

The Story in South West

Schedule:

Tomorrow for Friday, 4th of July: We will have ONE class at 0930 only! Team WOD.

All other classes cancelled. Saturday class schedule will be normal. Have a safe and happy Independence Day! Team America!

Olympic Weightlifting Total

Strength WOD:

1-1-1
Snatch

1-1-1
Clean & Jerk

* Snatch and Clean means full squat. Find your 1RM for the lifts listed above.
* Total must be done in the specified order.

Optional Checkout WOD:

2 Minute Challenge: Bar Muscle Ups

Max reps in 2 mins of: Bar Muscle-ups

2 Minute Challenge: Double Unders

Max reps in 2 mins of: Double Unders

Results

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Weightlifting day today! These are FULL snatches and cleans with push or split jerks. When you see either “snatch” or “clean” without “power” in front of it then it means full squat (hang included). This strength specific day still requires you to plan your time wisely and work on both lifts. It also forces you to have to move on while you still have something in the tank after snatching. Hitting a heavy clean and jerk after a max snatch is pretty taxing. Time flies even without a checkout. For everyone who hit a PR congrats. After the past two days of workouts and the heat it was great to see so many people near their PR or hitting a new best.

Today was also Jon’s goodbye WOD (he’s moving east to CO). Best of luck to you in your new state and be sure to come back in next time you have to visit Washington. We hope you find a great affiliate. As for everyone else none of you are allowed to move! Michelle and I (and the coaching staff) are tired of teaching you to snatch and clean only to have you move away…

Sub-3 Minutes with Julie Foucher

Nutrition:

Planning for Paleo www.theboxmag.com

Leucine: The Super Amino Acid www.theboxmag.com

Rundown

Strength WOD:

5-5-5-3-3-3
Back Squat

Conditioning:

For time:

800m Run
50 Push Press (75#/55#)
40 Box Jumps (24″/20″)
30 Power Snatch (75#/55#)
20 Pull-ups
10 Burpees

Results

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Schedule:

This Friday, 4th of July: We will have ONE class at 0930 only! All other classes cancelled. Saturday class schedule will be normal.

Choose Your Load

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
3 Snatch Grip Deadlifts + 1 Hang Snatch (Choose Load)

Conditioning WOD:

5 Rounds for time of:

5 Deadlifts (Choose Load)
10 Burpees

Results

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This goes for men too: 10 Mistakes Women Make With Diets: t-nation.com

Rings and Things

Strength WOD:

3-3-3-3-3
Press

Conditioning:

AMRAP in 15 Minutes:

5 Toes-to-bar
10 Ring Push-ups
15 Double-Unders

Results

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So Jon came in and paid his burpee penalty right away for leaving a barbell out last night. The penalty was each like posted to the Facebook picture of his bar = 1 burpee. 79 or so burpees make for a good warm-up!

This Saturday Moe and Lou will be competing together at the Whiskey Throttle Throwdown II at CrossFit Nine in Woodinville. More details here. Good luck, play hard and enjoy the whiskey AFTER!

The Story in SoCal

Julie Foucher Visits Reebok

Row then Rounds

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning:

In 15 Minutes complete:

2000m Row
then in the remaining time, AMRAP of:
30 Ball Slams (30#/20#)
20 AbMat Sit-ups
10 Box Jumps (24″/20″)

Results

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Different kind of AMRAP yesterday with a 2k buy-in then the goal was to get as many rounds in the remaining time. Congrats on those who hit a new 3 rep max PR on their squats!

Fight Shorts: We are finalizing the pre-order for men’s SRCF 2.0 Fight Shorts in grey. If you want a pair then post to the Facebook group or let me know by tomorrow. We have other stuff coming soon (women’s tanks, guys T’s and tanks).

Washington Plan to Tax Yoga Leads to Political Posturing by Michelle Hackman, The Wall Street Journal

"Nate"

“Nate“

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ CrossFit.com

Robert “The Ghost” Guerrero wins his fight against Yoshihiro Kamegai

The Story in Latin America – [video]

Power Max

Main Class:

Complete 5 Rounds of 90 seconds each of:

5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#)

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:

In Teams of 2 complete 4 Rounds for time of:

50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round

Advanced RX Class:

Strength WOD:

1RM Power Snatch

Conditioning WOD:

Complete 5 Rounds of 90 seconds each of:

5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#)

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:

In Teams of 2 complete 4 Rounds for time of:

50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round

Results

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Get ready to go while one throws:

This post was delayed due to delayed onset muscle soreness from yesterday’s Stoneway CrossFit Queen Anne Riot Throwdown. This team competition in Seattle was held at the track outside at SPU and over 30 teams competed in scaled and RX divsions. We had three male/female teams of 2 from SRCF compete (Rob W. and Debra, myself and Lindsay, and Rob S. and Julianna) and all of us had a blast placing somewhere in the top 10 teams (results are not yet posted). It was a well run team building event that was a great example of the broader CrossFit community. As Rob W. would say “Everything is AWESOME!”