Category: Video and Media

"Jeremy"

Strength WOD:

2-2-2-2-2
Snatch Balance

Conditioning WOD:

“Jeremy“

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

Overhead Squat (95#/65#)
Burpees

Results

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  Back Rack_Bill

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

 This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Next Week’s Schedule: 

  • Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
  • Friday 11/29: 0930 and 1030 class only
  • All other days/classes will follow our normal schedule

"Tabata This!"

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
Rest 1 Minute
Tabata Squats

Rest 1 Minute
Tabata Pull-ups
Rest 1 Minute

Tabata Push-ups
Rest 1 Minute
Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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Tabata This_Squats

Next Week’s Schedule: 

  • Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
  • Friday 11/29: 0930 and 1030 class only
  • All other days/classes will follow our normal schedule

Tabata This_Kristy Pull-up

The Truth Behind Lulu’s Lemons? CrossFit Journal

A Flawed System: Walnuts Are Drugs, Says FDA

Team Max C&J and Death by Kettlebell

Main Class:

Part 1: 

As a Team of 2 you have 12 Minutes to each establish:  
1RM Clean and Jerk

* Share barbell, alternate work with your partner to find a 1 rep max

Part 2:

In teams of 2 complete for time:

250 Kettlebell Swings (53#/35#)

Begin Every Minute on the Minute (EMOM) with 1 team member completing 10 air squats then complete as many KB swings as possible (while other partner rests).

* Alternate back and forth each minute until the team has reached 250 swings. 

Advanced RX Class:

Strength WOD: 

1RM Clean and Jerk

Conditioning WOD:

6 Rounds for time of:

11 Burpees 
3 Thrusters (115#/75#)
11 Kettlebell Swings (53#/35#)
3 Thrusters (115#/75#)

Results

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PR Lift:

CandJ_PR145_Jules

CandJ_PR145_Jules2  CandJ_PR145_Jules3

Today we had a large group of Turkeys trot in a 5k and 1k race. Great turnout and whether you were running with the kids, winning a trophy, PR’ing, or completing your first race it was a great community event. Thanks Moe for getting the SnoRidge peeps their race packets and together for the pics.

Turkeys

Little Turkeys

CrossFit Goes Global

Reebok and CrossFit, United by Fitness

WOD. Rest. Checkout.

Conditioning WOD:

For time:

500m Row
50 Wall Balls (20#/14#)
50 Hand Release Push-ups 
500m Row
25 Wall Balls (20#/14#)
25 Hand Release Push-ups

Checkout:

Back-to-back AMRAP’s (As Many Reps or Rounds As Possible):

Max Reps in 2 Minutes of:
Knees-to-Elbows 

* Then complete

Max Reps in 2 Minutes of:
AbMat Sit-ups

Results

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AbMat AMRAP

Seems some confusion was happening for a couple classes today. The WOD was the chipper of rowing, wall balls and push-ups. Then after everyone finishes, recover and do the checkout of “Beachbody abs” of 2 back to back 2 minute AMRAP’s. For those who did everything straight through as one continuous workout with no recovery, think of it as character building plus some extra “fitness” sprinkled in. (Note: I’ll be more clear in my programming directions to avoid some epic combo WOD in the future)

The following preview is of a movie I personally cannot wait to see. How is it related to CrossFit? It’s the true story of Marcus Luttrell, the lone survivor of Operation Redwing. It’s the story of the deaths of some of our bravest and finest warriors serving in Afghanistan and those who went to rescue them; three of whom happen to have CrossFit Hero WOD’s named in their honor (Murph, J.T., Michael). This comes out in January. I’m open to anyone interested from the gym in seeing this as a group.

Video: Lone Survivor Trailer

Snatch and Grab

Strength and Conditioning WOD:

7 Rounds for Time and Load of:

35 Double-Unders
1 Snatch

* Squat Snatch; make one snatch attempt per round. Do not count missed reps.

Results

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1st Pull

On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift. 

A Description of the First Pull in the Snatch pendlay.com

Rich Froning and Sam Briggs visit ESPN – [video]

  Snatch_Kelby

2009 Games Final Chipper

Main Class:

As a Team of 2 Complete AMRAP in 25 Minutes of:

400m Run (as a team)
50 Dumbbell Push Press (35#/20#) 
50 Pull-ups 
50 Dumbbell Front Squat (35#/20#) 
50 Push-ups 
50 Dumbbell Walking Lunge (35#/20#) 
50 Air Squats 

* Alternate each exercise with your partner except for run which must be done together as a team and both partners must be back before starting the reps. Only one member working at a time. Post total rounds.

Advanced RX Class:

“2009 CF Games Final Chipper WOD”

For time:

15 Squat Cleans (155#/105#)
30 Toes-to-bar 
30 Box Jumps (24″/20″) 
15 Muscle-ups 
30 Dumbbell Push Press (40#/25#) 
30 Double-Unders
15 Thrusters (135#/95#)
30 Pull-ups 
30 Burpees
300ft. Overhead Walking Lunge w/Plate (45#25#)

Results

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DB Front Squat and Push-ups

Quote of the day: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.” ~ Pat Sherwood CFHQ Trainer

Good read from Speal below. What I love most about the community in our gym is that we have all types who train for being fitter in life, train for other sports, or train CrossFit as a sport. And somehow it all just WORKS!

Training CrossFit vs. CrossFit As A Sport by Chris Spealler

The Advanced RX class chipper today brought back memories of watching the final go down in Aromas at the 2009 CF Games.

My recap from that first trip: “Our CrossFit Games Experience“

BREAKING NEWS: CrossFit Threatens America Special Report: Fitness Lonnie

Gym-Nasty!

Strength WOD:

3-3-3-3
Press

Conditioning WOD:

3 Rounds for time of:

12 Muscle-ups
75 Air Squats

* Sub 12 C2B Pull-ups and 12 Ring Dips each rd.

Results

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Twinsies! Mark and Spencer take “bro-sessions” a little too serious:

Twinsies_1 Twinsies_2
MU_Jules MU_Rob

36 muscle-ups and a couple hundred air squats is nastier than it may look on the whiteboard. 

For those growing their Mo’s, sign up and join our Movember team and help raise funds for prostate and testicular cancer. So far their are 7 MoBros signed up to the team and $200 raised. If you would like to donate a couple bucks or sign up then go here: SnoRidge MoBros

Shirt order is now closed. There will be no extras ordered.

Overhead-Press-aom

Know Your Lifts: Overhead Press artofmanliness.com

Up and Over

Main Class:

As a Team of 2 Complete for time:

2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups

* Share DB’s and rower, alternate work with your partner

Advanced RX Class:

Strength WOD: 

1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat

Conditioning WOD:

For time:

1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups

Results

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DB Burpee Box Up and Over

Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun.  Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.

DB Thrusters

2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s.  Post to comments or on our group FB page if you want one.

MoBros:

Mockupmovember2013 - Vintage Green Mockupmovember2013 - Asphalt

MoSistas:

Mockupmovember2013women - Black and Pink

The World is Now Enough games.crossfit.com

SNORIDGE CROSSFIT