Video and Media – Page 168 – SNORIDGE CROSSFIT

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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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.

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:

MoSistas:

The World is Now Enough games.crossfit.com

Quad Killer

Skills WOD:

Every Minute On the Minute (EMOM) for 5 minutes complete:

Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.

* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.

Conditioning WOD:

15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees

Results

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Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!

Tomorrow I will post the 2013 SRCF Movember T-shirt design.

She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com

Archived Footage of the 2013 CrossFit Invitational

"Swingin' Annie"

50/40/30/20/10 reps each of for time:

Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups

Results

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Back to normal hours tomorrow. Hope everyone had a safe and happy Halloween!

It’s MOVEMBER! Grow your Mo! Mustaches are the norm for the next 30 days. For men that is. We will finish off the month with our MoBros annual WOD. Help raise awareness and funds for prostate cancer by sporting your mustache this month or by being a MoSista and supporting the stache. If you sign up to raise some $ then join our team on Movember.com (Team: SnoRidge MoBros).

Froning discusses why this coming year may be his last competing as an individual: Sub 3 Minutes with Rich Froning, Berlin – video [ipod] [mov] [HD mov]

20 More Tips That Will Make You Better at Olympic Weightlifting breakingmuscle.com

5 Reasons I’m about to Join CrossFit, Even Though I’m Terrified: hellogiggles.com

Lift Things Up and Put Them Down

Strength WOD:

3-3-3-3-3
Deadlift

Conditioning WOD:

AMRAP in 8 Minutes of:

12 Slam Balls (30#/20#)
12 Wall Balls (20#/14#)
12 Push-ups

Checkout:

For time:

30 V-ups

Results

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REMINDER: NO PM Classes Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween! (Don’t go to Bill’s house, he said he was going to stay home tomorrow and eat all the candy)

Lift Things Up and Put Them Down Commercial

Hangout

Strength WOD:

3-3-2-2-1-1-1
High Hang Snatch

* Full, scale to power

Conditioning WOD:

Each Individual Run for time:

9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run
7 Hang Snatch
7 Muscle-ups
200m Run
5 Hang Snatch
5 Muscle-ups
200m Run

* Scale 1 MU to 1 strict pull-up / 1 ring dip

Results

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“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics

2013 Reebok CrossFit Games Recap Video

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!

Singles

Strength WOD:

* 12 Minutes to find

1RM
Strict Press

* 8 Minutes to find

1RM
Push Press

Conditioning WOD:

4 Rounds for time of:

400m Run
50 Air Squats

Results

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Two maxes today and plenty of PR’s. The strict press can be very frustrating. One lift goes right up then you add 5 lbs. and it stalls right out. Following it with a push press where you leverage your hip drive should give you at least 25-35% more than your press. If you have a 1RM push press that is very close to your 1RM press, then evaluate your technique on your push press. It’s likely because you don’t have a vertical, fast dip and powerful drive of the hips during extension followed by a bar path that goes directly up rather than away from the body. Do not re-bend the knees (as that would be a jerk) and ensure you use the dip and drive to generate momentum overhead. Think “speed through the middle”!

400m Run/Air Squat WOD (Speal & Zac) [wmv][mov] » Feb 21 2008

Watch the 2013 CrossFit Invitational archived footage from Berlin: Crossfit: USA v Rest of World

Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon – video [ipod] [mov] [720 HD] [1080 HD]

"Wood"

5 Rounds for time of:

400m Run
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pull (95#/65#)
10 Thruster (95#/65#)
1 min. rest

Partial Results

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ CrossFit.com

“Wood” The Story Behind the Hero

Events:

Watch the 2013 CrossFit Invitational live from Berlin on Eurosport (Europe only) or the CrossFit Games site, Saturday, October 26th, at 7 p.m. CEST (10 a.m. PST)

Team U.S.A. Trains for the Invitational – [video]
Team World Trains for the Invitational – [video]

Worm of the World

Get to Know the Competitors of the 2013 CrossFit Invitational

Schedule Announcement:

Tomorrow is the Frankenchipper! Go time for class is 10AM. Costume a must for the WOD. Anyone wanting to come to our costume party tomorrow night then get details at the box or on the FB group.

Stand Up

Strength WOD:

5-5-5-5-5
Front Squat

Conditioning WOD:

For time:
4 Rope Climbs (15′)
200m Run
1 Front Squat (185#/135#)
3 Rope Climbs
200m Run
2 Front Squats
2 Rope Climbs
200m Run
3 Front Squats
1 Rope Climb
200m Run
4 Front Squats

* Must clean bar from ground; no racks

Results

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Congrats to Luanne who PR’d her first rope climb and did some in a WOD tonight. The 0630 class also set a PR today with 11 people! Maybe I should make every Thursday include rope climbs.

The events have been announced: The 2013 CrossFit Invitational – Event Announcement

The Top 5 Ways Fascia Matters to Athletes: breakingmuscle.com

"Lift Up Luke"

Strength WOD:

1-1-1-1-1-1-1
Power Clean

Conditioning WOD:

“Lift Up Luke”

As Many Rounds As Possible in 5 Minutes of:
4 Power Cleans (155#/105#)
24 Double-Unders
10 Pull-ups

Results

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Today was the “Lift Up Luke” WOD fundraiser for Autism awareness that CF affiliates around the world participated in since this past Saturday. To donate to support the cause and read more about the cause and workout then go check out “Lift Up Luke“.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]

The 6 Most Brutal CrossFit WOD’s by Men’s Fitness Maybe not the MOST brutal, but each of these workouts are high up on the list.

Frankenchipper is on Saturday at 10am! Costume required!

"Diane"

“Diane”

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up

Checkout WOD:

For time:

50 Hollow Rocks

Results

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“Diane” Day:

What are the CrossFit benchmark workouts? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Don’t miss the 2013 CrossFit Invitational, presented by Reebok. Watch Team USA take on Team World, live on Eurosport this Saturday, October 26!

Schedule:

10/26: “Frankenchipper” WOD! Sat. at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”.
10/31: All PM Classes (4, 5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!