Video and Media – Page 165 – SNORIDGE CROSSFIT

Snatch Saturday = Class PR

Main Class:

In a Team of 2, Complete 3 Rounds for time of:

50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates, Alternating (45#/25#)
50 AbMat Sit-ups

* One partner works at a time, alternate reps with your partner

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch
1-1-1-1-1
Snatch Balance
1-1-1-1-1
Overhead Squat

Conditioning:

2 Rounds for time:
60 Double Unders
20 Burpees
10 Hang Squat Snatch (115#/75#)

Results

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Awesome day on Saturday! I’m thinking that tons of snatches might be the key to getting everyone to show up for the Advanced Class…

Wear your 12th Man T today. Go Hawks!

One of the OG’s of CrossFit, he was one of my instrcutors in 2007 at my Level 1 seminar. This man opened the first CrossFit affiliate here in Seattle and they are still going strong and bigger than ever. Legendary CrossFit: History and Top Workouts From the SEAL Who Inspired the Movement

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Run, Pull, Run

For time:
800m Run

Then 4 Rounds of:
5 Muscle-ups
15 Deadlifts (225#/155#)

800m Run

* Runs are ‘bookends”; run one 800m at the beginning then after 4 rds. of the couplet complete one 800m run

Results

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If you ordered a 12th Man SRCF shirt or thermal and have not picked it up please come get it. Any pre-orders not claimed will be up for sale to the gym soon.

Congrats Debra on getting 3 muscle-ups in a WOD tonight! I’m not sure what was more awesome, you getting that first one or the PR yell I heard from the front lobby.

See you all for an awesome team WOD and advanced class on my favorite day, Saturday!

NOT Paleo but delicious: “Constantly Varied Kitchen: Sweet Cheats – Bananas Foster” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

What Is Strong? Real World Strength Standards For Raw, Natural Lifters ~ muscleandbrawn.com

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

"12 WOD's of Christmas"

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees

* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.

Results

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Even Ralphie loved this WOD. Look at the joy on his face.

Most of you managed to fall into the rhythm of our traditional annual “12 WOD’s of Christmas” workout (there’s always a couple who go backwards or do extra reps for awhile). The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It forces you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days WOD in CrossFit but this one keeps both the reps of each movement and load low, and the workout generally fast and reasonable. This is a fun one!

“Grinding Through the 12 Days of CrossFit” The Box Magzine – theboxmag.com

We hope everyone has a safe and very merry Christmas and none of you get coal in your stocking!

Normal schedule on Thursday.

Holiday Schedule:

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Handstand Elizabeth

Strength WOD:

2RM
Hang Squat Clean

Conditioning:

21-15-9 Reps of each for time of:

Hang Squat Clean (135#/95#)
Handstand Push-ups

Results

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“Elizabeth” is worse because you go back to the floor for full cleans but this was still pretty similar and definitely a hard couplet.

Holiday Schedule:

12/23: Normal schedule Monday
12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!

We will be doing the “12 WOD’s of Christmas” annual workout
Wear a bad Christmas sweater if you have it
Classes are full at 0830,0930 and 1030. If you didn’t sign up on the board then the 0630 has open spots or come to the 1030 and we will fit you in the second wave.

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Julie Foucher’s Snatch PR

I don’t miss these days of working out like this at all…

Tricep Extensions with Danny Broflex – video [ipod] [mov] [720 HD] [1080 HD]

"Team Fran" and "Legless"

Main Class:

In a Team of 2, Complete for time:

100 Thrusters (95#/65#)
100 Pull-ups

* One partner works at a time, alternate reps with your partner

Checkout WOD:

2 Minute Max Reps (AMRAP) of:
Ball Slam (30#/20#)

Then complete:

2 Minute Max Reps (AMRAP) of:
AbMat Sit-ups

Advanced RX Class:

Strength WOD:

1RM
Squat Clean Thruster (Cluster)

Conditioning:

“2013 Games Event: Legless“

For time:
27 Thrusters (95#/65#)
4 Legless rope climbs (15 foot)
21 Thrusters
3 Legless rope climbs
15 Thrusters
2 Legless rope climbs
9 Thrusters
1 Legless rope climbs

Results

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Thrusters and Pull-ups or Rope Climbs all make for a rough combination. Congrats to Debra for her first 15′ legless rope climb in a WOD yesterday. This was our first time programming legless rope climbs for the advanced class and many of you completed as many (or more) as the majority of the 2013 Games athletes did in the “Legless” event.

Merry Christmas and Happy New Year from Chuck Norris

Duck, Duck,Walk!

The Rope Climb – CrossFit Journal

CrossFit – Event Summary: Men’s Legless

CrossFit – Event Summary: Women’s Legless

Snatch Friday

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

21-15-9 Reps of each for time of:

Overhead Squat (115#/75#)
Ring Dips

Results

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Natalie hits “500”:

Congrats to Natalie who recorded her 500th WOD today and proudly wore her “500th WOD Club” t-shirt (I love the pic above). That’s a lot of work and dedication to not only CrossFit but also shows discipline to track every single workout she’s done in SRCF. I remember when Natalie started and couldn’t hold a training bar overhead and now she’s using her fitness to snatch 70 lbs!

If you have recorded 100, 250, or 500 WOD’s here at SRCF then you are eligible to get your WOD Club t-shirt. Make sure you track your WOD’s in your logbook or on beyondthewhiteboard.com to stay on track.

If anyone wants to make this for Christmas morning let me know and I’ll be over.

“Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Holiday Schedule:

12/23: Normal schedule Monday
12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!

We will be doing the “12 WOD’s of Christmas” annual workout
Wear a bad Christmas sweater if you have it

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Deadlift Day

Strength WOD:

3-3-3-1-1-1
Deadlift

Conditioning:

Complete As Many Rounds As Possible (AMRAP) in 12 Minutes of:

12 Box Jump (24″/20″)
7 Deadlift (205#/145#)
5 Bar Muscle-ups

* Box Jumps Games standard w/open hip on top; no rebound
** Scale 2 C2B Pull-up:1 Bar MU

Results

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Quote of the Day: “Lee-Ann Ellison, the American woman who was criticized for cross training while heavily pregnant … told the haters that they can kiss her CrossFit arse.” ~ Ron Burgundy mentions CrossFit in the news (Yes THE Ron Burgundy).

12th Man SRCF shirts and thermals are in. Pick yours up in the gym if you pre-ordered one. There are no extras.

5 Reasons You Should be Front Squatting crossfitinvictus.com

In Reverse

4 Rounds for time:

40 Reverse Alternating Lunges
15 Handstand Push-ups
400m Run

Results

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Different way to do lunges today. The reverse alternating split lunge hits the legs differently than the forward alternating lunge. Keep that front knee behind the toe box and aligned to your big and second toe. Keep the chest up and touch the lower knee gently to the ground. Balance the bodyweight to both legs and you stand the back leg up. Pretty sure you’ll be sore in some new places tomorrow.

“Fran to Teach Phys. Ed.” CrossFit Journal article [pdf]

CrossFit Games Open 11.2

As Many Rounds As Possible in 15 minutes of:

9 Deadlift (155#/100#)
12 Push-ups – Hand Release
15 Box jumps (24″/20″)

Results

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12th Man SRCF T’s and thermals are arriving on Monday, pick yours up if you pre-ordered one starting Tuesday.

Very good interview with CF Games athlete Dan Bailey. Honest answers on some pretty tough topics that most athletes would try to avoid.

“Cigarettes, Roids and Switching Regions” with Dan Bailey and Sevan Matossian – video [ipod] [mov] [HD mov]

Clean and Press

Strength WOD:

1-1-1-1-1
1 Power Clean + 1 Push Press

Conditioning WOD:

3 Rounds for time of:

10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#)
50 Double-Unders

Results

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Clean and Press type of day.

Shoulder Press, Push Press, Push Jerk: The Overhead Lifts – CrossFit Journal

Thanks to Mark for organizing and to all of you who donated something for the North Bend One Voice community drive for Snoqualmie Valley families in need. It was a sleigh full and all the toys that were donated will no doubt make many kids Christmas a memorable one.

James making some sparks: