Category: Video and Media

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

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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:

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

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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]

 

3 Rounds for time of:

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

Results

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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]

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

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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

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

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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