Video and Media – Page 180 – SNORIDGE CROSSFIT

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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Congrats to Rob W. for getting consecutive freestanding HSPU’s today after the WOD! Achievement unlocked.

The walking lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Today’s WOD Demo with Chris Spealler and Eric O’Connor from 2010 (Chris Spealler 6:42, Eric O’Connor 7:01) – video [wmv] [mov]

Friday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Cleans and Snatches

Main Class:

In Teams of 2, complete 20 Rounds for time:

3 Squat Clean (115#/75#)
3 Power Snatch (115#/75#)

* One bar. Alternate each round with your partner. (10 rounds each partner)

Advanced RX Class:

10 Rounds for time:

3 Squat Clean (135#/95#)
3 Power Snatch (135#/95#)

Rest 2 Minutes, then complete:

2 Min. Max Rep Burpee Muscle-ups or Burpee Pull-ups

Results

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The Line-up:

Congrats and fist bumps to Craig who got his first FIVE muscle-ups yesterday:

Media Coverage at the 2013 Regionals

Chris Spealler does “Chunky Diane” with 315# and parallette HSPU’s. That load is the equivalent of 2 times bodyweight plus 15 more lbs. for 45 reps (He weighs 151 lbs.).

Sean Lind does Freestanding HSPU and Power Snatches with 185#. Plus he is wearing our Brutal Fun shirt!

The Jerk

Strength WOD:

1RM Jerk

* Split or Push (25 min. max)

Conditioning WOD:

8 Rounds for time of:

100m Run
8 Burpees

Results

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Lots of PR’s today (sorry we didn’t write the AM ones) but judging by the late classes the theme is that most of you found a new personal record or came close. Speed, footwork, proper dip and an agressive finish with the chest and head through on the split is vital to increasing the weight overhead.

Read below for the breakdown and technique of the split jerk.

The Split Jerk: Start to Finish by Chad Vaughn

CrossFit Games Update: May 3, 2013 – [video]

Ten At a Time

Strength WOD:

10-10-10
Front Squat

* Warm up with 4 sets of 5 reps

Conditioning WOD:

3 Rounds for time of:

400m Run
21 Hand Release Push-ups
12 Box Jumps (24″/20)

Results

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Knees out, butt back, tight core, elbows and chest up.

“Coaching the Low Catch” by Bob Takano, CrossFit Journal article [pdf]

New Details For Regional Competitors games.crossfit.com

May Day

4 Rounds for time:

400m Run
15 Deadlift (135#/95#)
10 Hang Power Clean (135#/95#)
5 Push Press (135#/95#)

Results

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The deadlift set-up:

Note the neck, back, knees, grip, and foot positioning above. This is how your deadlift should look before you move the bar.

Blocking Movements for Quality Squats gymnasticswod.com

Air Squat Progression Pt.1 gymnasticswod.com

Gym, tan, laundry weather is here!

Ring Dings

3 Rounds for time of:

50 Double Unders
35 AbMat Sit-ups
20 Med Ball Cleans (20#/14#)
5 Ring Handstand Push-ups

Results

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Ring handstand push-ups are a fun movement that takes the skill level up a notch. Congrats to Rob and Matt for doing these for the first time in a WOD and for anyone else who stepped up their handstand push-ups today; whether it was strict, deficit, or kipping. Ring the bell and have a RingDing (I used to love these things)!

* Don’t forget your 25 push-ups today. The Challenge is still on.

Poetry in motion:

“Chad Vaughn, 315 pound Clean and Jerk” – video [wmv] [mov] [HD mov]

CF Games:

“Behind the Scenes of the CrossFit Games Open: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]

"Glen"

Main Class:

In Teams of 2, complete for time:

“Team Glen”

40 Clean and Jerks (135#/95#)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
10 Rope Climbs (15′)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
100 Burpees

* Split up and alternate work with partner. One bar per team.

Advanced RX Class:

Choose Team “Glen” or

“Glen“

30 Clean and Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15′)
1 Mile Run
100 Burpees

Results

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“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”

First posted October 12, 2012

Rest in Peace Glen.

WOD Demo with CrossFit Boston – video [wmv] [mov] [HD mov]

Pushover

3 Rounds for time of:

500m Row
20 Box Jumps (24″/20″)
50′ Overhead Walking Lunge (45#/25#
15 Knees-to-elbows
50′ Overhead Walking Lunge (45#/25#)

Results

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“Finding a New Community: Marion Jones-Thompson,” CrossFit Journal video [wmv] [mov] [HD mov]

Thanks to Don and his assisted plank the whole group gets a no rep for the push-challenge pic of the day:

AMRAP "Helen"

Skills WOD:

10 minutes Muscle-up or Ring Dip practice

Conditioning WOD:

As Many Rounds As Possible in 15 Minutes of:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Tonight Rob V. and Andrew both got their first muscle-ups. Jenn is also VERY close. Congrats all!

Nutrition:

For those of you (Frank and Amanda) who have newborns read on: The Whole9 Baby Guide

Finding A Healthy Food Balance For Your Kids by Whole9life.com

Video:

“Behind the Scenes of the CrossFit Games Open: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]

“To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Not Quite a Total

Strength WOD:

2-2-2-2-2
Shoulder Press

* 20 Minute Max

2-2-2-2-2
Back Squat

* 20 Minute Max

Results

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The CrossFit Total is made up of 3 attempts each at a 1RM for the Press, Back Squat and Deadlift. Today was about finding a 2 rep max for 2/3 of the lifts in the Total. Knowing what your relative maxes are for a strict press and squat are a must. Building strength in these lifts is vital.

Today is day 3 of the Push-up Challenge and the pictures in the Facebook Group are getting more and more interesting. Keep up the 25 a day until May 27th.

One-Arm Push Up Progression by Carl Paoli

The 6 Most Brutal CrossFit WOD’s by mensfitness.com