WOD – Page 452 – SNORIDGE CROSSFIT

Up Overhead

Strength WOD:

1-1-1-1-1
Snatch (Squat) + Overhead Squat

Conditioning:

3 Rounds for time of:

400m Run
25 Hand Release Push-ups
15 Overhead Squats (115#/75#)

Optional Post-WOD Skill Work:

Strict Pull-ups

Results

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A lot of attention recently has been paid to the trendy bashing of CrossFit in the media (social and otherwise) and unsurprisingly it is filled with the same typical cristicisms that you hear about related to high intensity exercise and it’s risks. While the smart athlete can and should be able to differentiate between a good vs. bad gym or risk vs. reward for a specific exercise program, it’s nice to see someone in the medical community tackle this topic and argue the merits of the community and the impact of CrossFit methodology itself on our broader society.

“Studies, in fact show that our happiness, motivation and health are tied to the feeling that we belong to a greater community.

Studies also show that individuals are more likely to stick to a fitness plan when it is social or there exists social support.” ~ from CrossFit Bashers. Can You Be More Constructive? by Eva M. Selhub, M.D. www.huffingtonpost.com

Burpee Fun

Main Class:

In teams of 3 find a 7RM in 14 minutes of:

7 Rep Max Back Squat

* Alternate as needed for each person to establish a max set of 7 reps. One rack/bar per team. Start with empty bar.

In teams of 2 complete AMRAP in 10-12 Minutes of:

250m Row
Max Reps Burpee Pull-ups

* Alternate row with your partner. Outdo your partner on burpee pull-ups. Complete same number of Row/BPU rounds per teammate (10-12 min. to allow for last rower to complete 250m)

Optional Checkout WOD:

For time:
1 Mile Run

Advanced RX Class:

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

For time:
5 Power Snatch (155#/105#)
5 Burpee Muscle-ups
4 Power Snatch
4 Burpee Muscle-ups
3 Power Snatch
3 Burpee Muscle-ups
2 Power Snatch
2 Burpee Muscle-ups
1 Power Snatch
1 Burpee Muscle-up

* Jump to rings. Sub 1 Burpee Pull-up to BMU

Optional Checkout WOD:

Skill Work: Handstand Walk Practice

For time:

1 Mile Run

Results

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Saturday’s Team Fun:

Regionals are over! Watch archived coverage from Regional Week 4

Jump Around

Strength WOD:

1-1-1-1-1
Power Clean

Conditioning:

5 Rounds for time of:

5 Power Clean (185#/135#)
10 Box Jumps (30″/24″)
200m Run

Results

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Today was a fun day to work on power movements. I had to force myself to not drop by the gym and ruin a perfectly good rest day. If you did the 1RM Hang Power Clean last week then this was a good test to see how you work from the floor vs. the hang and analyze if your 1st pull needs focus. I love seeing all the PR’s and improvement on the board.

Regional coverage continues from Africa, North East, South West, and NorCal

Quote of the day:

“That fires my ass up,” Burgener said after watching Neal Maddox hang snatch 295 lb. for an Event 1 record. “I’ve never seen anybody at this level move that fast, be that strong and mobile. Outstanding, just outstanding!” he said.

~ Mike Burgener, USA Weightlifting senior international coach, watching Event 1 from the stands.

Cardio Climb

Conditioning:

For time:

10 Strict Pull-ups
20 Calorie Row
30 Burpees
40 Thrusters (75#/55#)
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
200m Run

Optional Skill Work:

Muscle-up or Muscle-up progressions practice

Results

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Fun chipper today that keeps climbing in reps and heart rate.

Competition: Why We Do It – [video]

Notes:

OnRamp for June begins this Tuesday. There are a few spots remaining so if someone you know wants to sign up the schedule is the top post of this site along with the link to register.

Act quick and don’t wait as we will NOT be running an OnRamp in July!

411 on FITAID:

We are now carrying FITAID in the gym.

What is it? FitAID is a performance and recovery drink made specifically for athletes. FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. It’s lightly carbonated, sweetened with raw organic blue agave and stevia, has 45 calories per can and tastes great. Supplements include: Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract. You can keep drinking your protein shake and still have FitAID as an additional supplement for your recovery routine. There is no protein in FITAID, but it does have supplements that support joint health, cardiovascular health, and muscle fatigue.

Each can is $3. You can either pay cash or start a punch card on top of the small fridge in the lobby. Just take a punch card, put your name on it, and put it in the alphabetized box. After your WOD when you want one just mark off a can on your card. Each month we will bill your card and mark off the paid cans and put your card back in the box.

Note: If you want to preorder a case at a discount from their web pricing, let us know and we can order it for you and save $5 off the online case price plus shipping ($12).

You can learn more about FITAID here –http://www.drinkfitaid.com/overview/

Pick Things Up and Put Them Down

Strength WOD:

2-2-2-2-2
Deadlift

Conditioning:

For time:

10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/125#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)

* Build your bar as you go. Scale HSPU to dumbbell or kettlebell strict press.

Results

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Yesterday I posted the below link on the late summer/early fall team competition that CFHQ will be running similar to the Open. As we await more details if the format supports it I would love to see us get several teams registered and have an informal and fun intra-gym competition with some prizes for the top team or teams.

New Team Competition Series This Fall

All regionals to date combined into one leaderboard below. Very interesting. It shows the strong vs. weak regions and also highlights who missed due to a competitive region and who really wouldn’t deserve an “invite” had HQ chosen to do it.

2014 Crossfit Regionals Scores Combined posted by Crossfit Inc. on FlashWOD

CrossFit Games Update: May 28, 2014 – [video]

Set-Up

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

AMRAP (As Many Rounds As Possible) in 8 Minutes of:

3 Snatch (135#/95#)
25 Double Unders

Checkout:

21-15-9 Reps of each for time:

Hollow Rocks
AbMat Sit-ups

Results

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Just out of OnRamp and learning quick:

Take the time to dial in your set position before you snatch or clean. Line up the feet correctly on the bar, set your hips, back, grip, lats and shoulders to the correct position for your physiology. Learn and memorize that position and work on bar path with an empty bar. Master your footwork and where your feet go. Practice the “positions” from floor, to knee, to hips over and over. Get confident in the overhead position and how you receive the bar. Work tight areas through mobility but more importantly understand bar path and receipt of the bar overhead. Getting these fundamentals down will ensure continued progress.

Regional Preview 2014: Week 4 – [video]

Watch archived coverage from Regional Week 3

New Team Competition Series This Fall

We are now carrying FITAID in the gym.

You can learn more about FITAID here –http://www.drinkfitaid.com/overview/

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. A record 56 of us came in and honored our heroes. 3 more completed it on their own yesterday outside of the gym. Thanks to all who came and supported one another and pushed through a tough workout. After the WOD we had a great turnout for the potluck/BBQ with a big spread of food and drinks. Thanks to everyone for bringing tables, supplies, plenty of food and drinks to share, Anna for the huge trays of chips/guac and meat to grill, and to Jim Mc and Spencer for bringing their grills for us all to BBQ on. SRCF community in action!

Most importantly remember our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

Go Overhead

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

10 Box Jumps (24″/20″)
20 AbMat Sit-ups
10 Shoulder-to-Overheads (115#/75#)

* Alternate each movement with your partner. i.e. Partner 1 does 10 Box Jumps, Partner 2 does 20 AbMat Sit-ups, Partner 1 does 10 STO, etc. One bar/box per team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 8 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squats + 1 Push Jerk (Choose Load)

Conditioning WOD:

5 Rounds for time of:
40 Double Unders
10 Push Jerks (Choose Load)
* Rest 1 Minute

Results

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Tomorrow is Memorial Day Murph! See below for Monday’s class schedule. All class sign-up spots have been taken BUT that does not mean we won’t fit you in! Show up, warm-up, be patient and I will ensure that EVERYONE who wants to WOD gets through. Be smart and plan in advance how you will scale the workout, but realize I will be ensuring everyone is adequately scaled to their fitness level. Even though this is a Hero WOD, this is not meant to be a 2 hour marathon in which we have to send out a search party for you on the final run. If you need to do the half then that is simply what you need to do. It’s not anything to hang your head over. Be proud that you are going to kick your butt, honor those who have sacrificed, and that you are doing it with a community of like-minded and supportive friends!

NOTE: The rules for any Hero WOD in our box are as follows:

No whining, bitching or complaining. These workouts are dedicated to fallen heroes. Being tired, out of energy, or exhausted is not an excuse to not be positive! Think about something that motivates you to keep going, consider the reason there are “Hero” WOD’s and keep plugging away.
No quitting. This is NOT the same as scaling. Scaling is smart. Quitting is giving up completely.
Have fun!

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign ups on the whiteboard will have priority in that time slot
If time slots fill up we will still make sure everyone gets to go! Just be PATIENT!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills!

This shirt sums it up:

From the Hang

Strength WOD:

3-3-3-1-1-1
Hang Power Clean

Conditioning:

3 Rounds for time of:

15 Hang Power Cleans (135#/95#)
15 Burpees

3 Rounds for time of:

15 Hang Power Cleans (165#/110#)
15 Burpees

Results

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Lots of PR’s on Hang Cleans today. Shrug and pull under with fast elbows is the key. As the load increases, think about progressively squatting a little deeper while staying above parallel for a power clean (you don’t want to jump wide).

Sequence of Bill being awesome:

Why do we do Hero WOD’s like Murph? To remember. This one is worth the read:

Memorial Day Hurt by Hilary Achauer – CrossFit Journal article [pdf]

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign up in the gym on the whiteboard for your time slot
If time slots fill up we will still make sure everyone gets to go!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills! (See how I did that?)

Pistol Practice

Skills WOD:

10 min. Pistol Practice

then

7 min. Handstand Push-up Practice

Conditioning:

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

5 Handstand Push-ups
10 Pistols (alternating)
20 Double-Unders
200m Run

Results

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The Canines did the coaching today:

Congrats to Kelli S. who hit WOD 250 yesterday! Also congrats to Kris for getting his first HSPU’s today and to Gavin for learning pistols one week out of OnRamp!

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign up in the gym on the whiteboard for your time slot
If time slots fill up we will still make sure everyone gets to go!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills! (See how I did that?)

Will Sam Briggs Be Invited To The Games? boxlifemagazine.com

Why Graham Holmberg Has Earned A Trip To The 2014 Games Despite A 4th Place Finish At Regionals boxlifemagazine.com