WOD – Page 439 – SNORIDGE CROSSFIT

777

Strength WOD:

5-5-5
Deadlift

Conditioning WOD:

Every Minute On the Minute for 7 Minutes (EMOM):

7 Burpees
7 Deadlifts (165#/115#)

Rest 3 Minutes then complete:

Every Minute On the Minute for 7 Minutes (EMOM):

7 Wall Balls (20#/14#)
7 Push-ups

Results

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Congrats to Teri for reaching her 777th WOD! She requested something with this number scheme and one that was a EMOM format. Since I didn’t let her have a “666” WOD she got her wish today. Hitting this many workouts is a testament to Teri’s discipline and dedication.

Also we have a winner for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. Congratulations goes to Emma! It’s your lucky day.

Bench Day

Advanced RX Class:

Strength WOD:

5-5-5
Bench Press

Conditioning WOD:

For time:

1000m Row
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Results

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The benches arrived last week so it was time to mix up our strength training with some bench presses. For some this was a new movement while for many it was a focus on learning and practicing better technique to correct how we all learned to bench press (watching other people in a weight room). Adding this movement will help improve upper body pushing and pressing strength in the chest and shoulders.

Tomorrow 10/15 we will conduct our drawing for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. We will post the winner tomorrow!

Week 3 With Team Reebok East – [video]

"Gwen"

Strength WOD:

* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.

For Load:

15-12-9
Power Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping (Rest only off the ground)
No Re-grip allowed
Rest as needed in between sets
Use same load each set to be RX’d

Conditioning WOD:

42 Air Squats
21 Hollow Rocks
30 Air Squats
15 Hollow Rocks
18 Air Squats
9 Hollow Rocks

Results

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Photo by Rob W.

This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel”. It became “Gwen” and has always been a strength workout where the goal is to pick a load, stay unbroken and touch and go off the floor. Resting as much as possible between sets allows you to attack each subsequent set at 12 and 9 unbroken reps. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.

Or if you are Frank then you don’t pay attention and you do it for time. No rep…

2014’s Fittest Men are Coming to ESPN

Climb or Walk

Main Class:

As a team of 2 complete for time:

1500m Row
50 Ball Slams (30#/20#)
12 Wall Climbs
6 Rope Climbs (15 ft.)
1000m Row
40 Ball Slams
8 Wall Climbs
4 Rope Climbs
500m Row
30 Ball Slams
4 Wall Climbs
2 Rope Climbs

* Teams alternate work (one works at a time). Sub: 1 Wall Climb : 2 Pike Push-ups; 1 Rope Climb : 2 Supine Rope Climbs

Advanced RX Class:

Strength WOD:

3-3-3-3-3
Bench Press

Conditioning WOD:

For time:

12 Kettlebell Swings (70#/53#)
1 Handstand Walk (12 ft.)
11 Kettlebell Swings
1 Handstand Walk
10 Kettlebell Swings
1 Handstand Walk
9 Kettlebell Swings
1 Handstand Walk
8 Kettlebell Swings
1 Handstand Walk
7 Kettlebell Swings
1 Handstand Walk
6 Kettlebell Swings
1 Handstand Walk
5 Kettlebell Swings
1 Handstand Walk
4 Kettlebell Swings
1 Handstand Walk
3 Kettlebell Swings
1 Handstand Walk
2 Kettlebell Swings
1 Handstand Walk
1 Kettlebell Swing
1 Handstand Walk

* Sub 1 Wall Climb for HS Walk

Results

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Lots of climbing and walking on your hands:

Attention Teams: The deadline to validate CrossFit Team Series scores is this Wednesday, October 15 at 5PM.

Weightlifting Shoes: Why You Need a Pair, What to Look For, and When to Wear Them

Elbows Up

Strength WOD:

2-2-2-2-2
Front Squat

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Front Squats (135#/95#)
75 Double-Unders

Results

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Team Series Update: October 9, 2014

"Blake"

“Blake“

4 rounds for time of:
100 ft. Overhead Walking Lunge (45#/25# bumper plate)
30 Box Jumps (24″/20″)
20 Wallballs (20#/14#)
10 Handstand Push-ups

Results

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We programmed this Hero WOD almost a year ago to the day. It is a very fitting and challenging physical and mental endurance workout.

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

Tough WOD. Hero WOD’s always are. RIP.

Knee Deep

Strength WOD:

1-1-1-1-1
Snatch

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of:

10 Knees-to-Elbows
10 Burpees

Results

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“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]

Cues for Weightlifting Coaches – CrossFit Journal [article]

Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]

Fran-ish

Strength WOD:

1-1-1-1-1
Thruster

Conditioning WOD:

4 Rounds for time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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This video has the same coaching tip that was covered today in several classes to use the hips to drive the bar up out of the squat. Quickly and aggressively opening and extending the hips will help push the bar overhead without the slow struggle that turns into a press out.

Squeezing the hips in the thruster with Margaux Alvarez – [video]

1/2 "RJ"

Skills WOD:

Rope Climb progression & Foot lock practice

or if you can already Rope Climb complete:

5 x 2
Skin-the-Cats

Conditioning WOD:

1/2 the Hero WOD “RJ“

5 Rounds for time of:

400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups

Results

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ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm. Drawing for one free entry will be on 10/15. More info available in the gym.

* Must be a member of SRCF to win

Footwork on the split with Chad Vaughn – [video]

Daily Double

Strength/Skill WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes
4 Muscle-ups or 15 Pull-ups: Even Minutes

* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.

Conditioning WOD:

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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I missed the memo for Green Movember Shirt day:

Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills.

Attention Teams! Final Team Series Competition Starts October 9

CF Invitational:

Introducing Team USA

Introducing Team Europe

Introducing Team Canada

Introducing Team Australia