Video and Media – Page 173 – SNORIDGE CROSSFIT

Team x Two

Main Class:

As a Team of 2 complete for time:

800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps

* Partner up, share reps (except runs), one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

As a Team of 2 complete

2 Rounds for time:

200m Run w/Bumper Plate (45#/25# – team runs together)
30 Power Cleans (Bodyweight)
40 Burpee Pull-ups
200m Run w/Bumper Plate (45#/25# – team runs together)
50 Deadlifts (Bodyweight)
60 Ring Push-ups

* Partner up, share reps (except runs), each athlete uses their own barbell (load to bodyweight)

Results

View this photo

Double Team WOD fun today!

Top Athletes Throwdown at the 2013 CrossFit Tour – Men [video] Women [video]

Balancing Act

Strength WOD:

1-1-1-1-1-1-1
Snatch + Snatch Balance

* Use same load for each set of the complex

Conditioning WOD:

From CrossFit Centurion

As Many Rounds As Possible (AMRAP) in 9 Minutes of:

7 Power Snatch (95#/65#)
10 Box Jumps (24″/20″)
12 AbMat Sit-ups

Results

View this photo
View this photo

Drop Snatch, Snatch Balance, and Heaving Snatch Balance for CrossFit techniqueWOD

“Speed” with Coach Burgener – video [ipod] [mov] [HD mov]

Power Hour

Strength WOD:

5-4-3-2-1
Power Clean

* 15 Min max

Conditioning WOD:

5 Rounds for time of:

250m Row or Run (Alternate each round)
5 Power Cleans (185#/135#)
15 Burpees

* Choose to start with either row or run, alternate each round (i.e. if you row first you will row rd. 1, 3, 5 and run rd. 2 and 4)

Results

View this photo
View this photo

Lindsay V. from CrossFit Refinery (below) dropped in today with a group for some power cleans. Welcome!

Transition from 1st Pull to 2nd Pull on the clean; note the vertical shins and how she is maintaining position over the bar with long arms and hamstring tension:

Watch this. We will work this complex into our Oly work when we snatch (1 full + 1 drop snatch – from behind the neck).

“Speed” with Coach Burgener – video [ipod] [mov] [HD mov]

Nutrition:

SFH Response to Omega 3 and Prostate Cancer Study

In addition to Pure Whey Protein we will also be carrying SFH Recovery ($55) in Chocolate and Peach Mango. Recovery is 2/3 pure whey plus approximately 1/3 essential amino acids and should be taken within 1 hr after a WOD.

Agility, speed and power on display with Stacie Tovar:

"SED PT Test"

Strength WOD:

2-2-2-2-2
Thruster

Conditioning WOD:

For time:

“SED PT Test” from CrossFit Centurion

400m Run
45 Kettlebell Swings (53#/35#)
400m Run
30 Thrusters (95#/65#)
400m Run
15 Pull-ups
400m Run

* This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass.

Results

View this photo
View this photo

Dog Days of Summer:

We brought this WOD home with us from our trip to Sacramento (and a couple drop in’s at CFC, our home away from home). This PT test is a hard and fast chipper that is a great test of motor and minimal load.

“A Beautiful Thing” with Lisa Long and Rory Zambard – [video]

Three Reasons to Get Upset About CrossFit

Stick Up

3 Rounds for time of:

400m Run
20 Pistols (Alternating Legs)
15 Knees-to-Elbows
10 Handstand Push-ups

Results

View this photo
View this photo

We are back from Pt.2 of our vacation and all coaching schedules are pretty much back to normal. We want to give a huge thank you to all the coaches for covering classes and running things so smoothly without having to interrupt the schedule. We truly have an awesome group of coaches and friends at SRCF.

Some of you may have noticed for this WOD but we introduced an alternate scale for the pistol. Using the single leg high box step up (30″/24″) by alternating the leg for each step up. This method ensures full range of motion while putting a load and balance demand on the single leg. While doing a modified pistol from standing on top of the box and single leg squatting while hanging the opposite leg off the box is also a great scale; often we see an athlete limit their depth once they are off balance or the leg is not strong enough to go through the range. By stepping up on one leg you eliminate that “crutch”.

“Designing The Pig” with Rob Orlando – [video]

Run, Rings and Rope

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
5 Muscle-ups
25 Double Unders

Results

View this photo
View this photo

I should just call this WOD “Wilson” as it was basically Rob’s favorite things. It was only missing some handstand push-ups.

This workout was meant to give plenty of opportunity to work muscle-ups and preferably unbroken sets as long as possible. The run and rope was the time to recover for each round on the rings.

Roll out those lats and upper back after all those muscle-ups. Read how below and use those rollers often:

“Untying the Knots: How to Foam Roll Like A Pro” SweatRX Magazine

“Thank You!” CrossFit Invictus by Josh Bridges (check out the pic)

“Schooling the Press” with Matt Chan – [video]

Spirit of the Games: Kristan Clever – [video]

Sprint Chipper

Strength WOD:

1-1-1-1-1
Power Snatch

* 18 Min max

Conditioning WOD:

For Time:

21 Overhead Sit-up (45#/25#)
15 Snatch (165#/100#)
9 Burpee Box Jump Over (30″/24″)

* Power or squat, choose what works. Scale load to ~ 70-80% of 1RM power snatch.

Results

View this photo
View this photo

I did this modified version of the Sprint Chipper the other day (since we don’t have walls or enough GHD’s) and am still amazed at the times put up at the Games. Hope you all enjoyed this fast chipper.

Event Summary: Men’s Sprint Chipper

Event Summary: Women’s Sprint Chipper

Update from the Desk: Sprint Chipper

Clean and Jerk Gone Bad

Strength WOD:

5-4-3-2-1
Clean and Jerk

* 15 Min max

Conditioning WOD:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Push-ups
Clean and Jerk (Choose load)
Air Squats
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

View this photo
View this photo

On Saturday (8/3) we will be hosting the 31Heroes fundraiser workout again (our 3rd year). This 31 minute AMRAP is a team of 2 workout and honors the 30 American service members and 1 military service dog who were KIA in Afghanistan when their Chinook helicopter was downed on August 6, 2011. The 31Heroes Project exists to support the families of all fallen military heroes.

We will run normal class times at 930 and 1045 for this workout. First come, first WOD, there are no sign-ups.

Be on time and ready to warm up and tackle this event to make it go smoothly. Bars and box jumps outside, with ropes/supines inside. Expect to run with a bumper plate.

More info on the mission and the workout can be found at www.31heroes.com

Registering at this link will benefit the fundraiser and get you this year’s shirt.

Kendrick Farris Does Isabel

CrossFit Games Update Show: July 28, 2013

Another CrossFit Games Down

Tuesday 7/30:

Strength WOD:

3-3-3-3
Deadlift

* 12 Minutes to get 4 heavy-ish sets

Conditioning WOD:

3 Rounds for Time:

15 Chest-to-bar Pull-ups
20 Burpees
15 Deadlifts (225#/155#)

Results

View this photo
View this photo
View this photo

Monday 7/29:

“Nancy”

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

View this photo
View this photo

Saturday 7/27:

In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)

Results

View this photo

Friday 7/26:

For Time:

400m Run
21 Push Press (115#/75#)
400m Run
18 Push Press
400m Run
15 Push Press
400m Run
12 Push Press

Results

View this photo
View this photo

Thursday 7/25:

For time:

100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups

Results

View this photo
View this photo

Number One:

We’re Back!

Epication 5 is complete. Here are the WOD results from the past several days. I am in a post Games-Hangover.

We cannot thank Coach Moe enough for running the show while we were gone! Not having to close for 5 days is hey-uge. You are our savior.

This year SRCF was rolling over 20 deep at the Stub Hub Center and it was by far the least stressful and smooth Games experience that Michelle and I have had since the Games moved from the Ranch in Aromas over to the Home Depot Center (now Stub Hub). In 2009 Michelle and I went with a couple of our best friends and realized that the Games is really an amazing and inspiring vacation experience. As we flew home I remember saying we were coming back every year. In 2010 we went with some of our coaches (and good friends) and had so much fun we made it a tradition every year since. For your coaches it’s more than a vacation. It’s also an opportunity to recharge, talk shop, see the best in our sport live, be exceedingly inappropriate, and have a true team building experience. I’m already counting down until 2014.

I want to thank everyone who went down there for helping out, pitching in, going with the flow, and making it a fun vacation for all.

Fittest Man On Earth: Rich Froning – [video]

Fittest Woman On Earth: Samantha Briggs – [video]

Friday Night Lights – [video]

If you want to stream and watch archived events then go check out the Games site.

My absolute most favorite CrossFit Games Picture ever (taken by CrossFit media). Josh Bridges wins the opening night workout with almost all of our SRCF fan club in the background:

Ring Work

Skills WOD:

10 Minutes:
Muscle-ups or Ring Handstand Push-ups

(Progression/practice: Scale as needed to practice any parts of the muscle-up or handstand push-up)

Conditioning WOD:

3 Rounds for time:

6 Muscle-ups
30 Wall Balls (20#/14#)
12 Handstand Push-ups

Results

View this photo
View this photo

This is Rob’s handstand push-up shirt:

Congrats today to Barbara on reaching her 100th WOD and joining the 100 WOD Club and to Rona and Lisa for getting more MU’s (Lisa’s 5th first!).

A visual example of why a kipping chest to bar pull-up is a skill needed for a kipping muscle-up:

For the next few days I won’t be posting any updates or results. Coach Moe will still capture all the whiteboard results and I will post them after the weekend.

Want to stay up to date? There is a TON of footage and updates on the Games site being refreshed daily. You can watch everything from each heat of the Masters and Individuals to recaps to update shows.

ATTENTION:

Modified class schedule for the Games that starts Thursday through Monday.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

CrossFit Games Update Show: July 24, 2013

Rows and Rows

Archived Footage of the Wednesday Night Announcement

New Gear Introduced to Team and Individual Athletes