Community. Coaching. Caring.
Strength WOD:
3-3-3-3-3
Deadlift
Conditioning WOD:
AMRAP in 8 Minutes of:
12 Slam Balls (30#/20#)
12 Wall Balls (20#/14#)
12 Push-ups
Checkout:
For time:
30 V-ups
Results
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REMINDER: NO PM Classes Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween! (Don’t go to Bill’s house, he said he was going to stay home tomorrow and eat all the candy)
Strength WOD:
3-3-2-2-1-1-1
High Hang Snatch
* Full, scale to power
Conditioning WOD:
Each Individual Run for time:
9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run
7 Hang Snatch
7 Muscle-ups
200m Run
5 Hang Snatch
5 Muscle-ups
200m Run
* Scale 1 MU to 1 strict pull-up / 1 ring dip
Results
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“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics
2013 Reebok CrossFit Games Recap Video
REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!
Strength WOD:
* 12 Minutes to find
1RM
Strict Press
* 8 Minutes to find
1RM
Push Press
Conditioning WOD:
4 Rounds for time of:
400m Run
50 Air Squats
Results
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Two maxes today and plenty of PR’s. The strict press can be very frustrating. One lift goes right up then you add 5 lbs. and it stalls right out. Following it with a push press where you leverage your hip drive should give you at least 25-35% more than your press. If you have a 1RM push press that is very close to your 1RM press, then evaluate your technique on your push press. It’s likely because you don’t have a vertical, fast dip and powerful drive of the hips during extension followed by a bar path that goes directly up rather than away from the body. Do not re-bend the knees (as that would be a jerk) and ensure you use the dip and drive to generate momentum overhead. Think “speed through the middle”!
400m Run/Air Squat WOD (Speal & Zac) [wmv][mov] » Feb 21 2008
Watch the 2013 CrossFit Invitational archived footage from Berlin: Crossfit: USA v Rest of World
Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon – video [ipod] [mov] [720 HD] [1080 HD]
Creepy Combination for time of:
Results
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Our 5th Annual Frankenchipper!
My favorite WOD and SRCF tradition of the year (followed closely by Movember)! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This WOD is a quick gasser that’s light but challenging. Even more when you have a costume on. We had a really great turnout on Saturday for this despite other things keeping many who wanted to be there such as soccer games, being sick and other life stuff. Already can’t wait for next year!
We also had our 5th annual Halloween party at our dungeon last night. Open to the whole box and friends; we had a great turnout of entertaining characters, paleo-faileo food, strong drinks and a good times. The Joker and Harley Quinn and the whole Bat family thanks you for coming!
REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!
5 Rounds for time of:
400m Run
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pull (95#/65#)
10 Thruster (95#/65#)
1 min. rest
Partial Results
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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ CrossFit.com
“Wood” The Story Behind the Hero
Events:
Watch the 2013 CrossFit Invitational live from Berlin on Eurosport (Europe only) or the CrossFit Games site, Saturday, October 26th, at 7 p.m. CEST (10 a.m. PST)
Team U.S.A. Trains for the Invitational – [video]
Team World Trains for the Invitational – [video]
Get to Know the Competitors of the 2013 CrossFit Invitational
Schedule Announcement:
Tomorrow is the Frankenchipper! Go time for class is 10AM. Costume a must for the WOD. Anyone wanting to come to our costume party tomorrow night then get details at the box or on the FB group.
Strength WOD:
5-5-5-5-5
Front Squat
Conditioning WOD:
For time:
4 Rope Climbs (15′)
200m Run
1 Front Squat (185#/135#)
3 Rope Climbs
200m Run
2 Front Squats
2 Rope Climbs
200m Run
3 Front Squats
1 Rope Climb
200m Run
4 Front Squats
* Must clean bar from ground; no racks
Results
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Congrats to Luanne who PR’d her first rope climb and did some in a WOD tonight. The 0630 class also set a PR today with 11 people! Maybe I should make every Thursday include rope climbs.
The events have been announced: The 2013 CrossFit Invitational – Event Announcement
Strength WOD:
1-1-1-1-1-1-1
Power Clean
Conditioning WOD:
“Lift Up Luke”
As Many Rounds As Possible in 5 Minutes of:
4 Power Cleans (155#/105#)
24 Double-Unders
10 Pull-ups
Results
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Today was the “Lift Up Luke” WOD fundraiser for Autism awareness that CF affiliates around the world participated in since this past Saturday. To donate to support the cause and read more about the cause and workout then go check out “Lift Up Luke“.
Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]
The 6 Most Brutal CrossFit WOD’s by Men’s Fitness Maybe not the MOST brutal, but each of these workouts are high up on the list.
Frankenchipper is on Saturday at 10am! Costume required!
“Diane”
For time:
21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up
Checkout WOD:
For time:
50 Hollow Rocks
Results
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“Diane” Day:
What are the CrossFit benchmark workouts? Two great reads on the history of the “Girls” on the CrossFit Journal:
“Benchmark Girls” by Coach Greg Glassman
“The New Girls” by Coach Greg Glassman
Don’t miss the 2013 CrossFit Invitational, presented by Reebok. Watch Team USA take on Team World, live on Eurosport this Saturday, October 26!
Schedule:
For time:
1000m Run
30 Power Snatch (135#/95#)
1000 Row
Results
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“Isabel” (30 snatches for time) mixed with some running and rowing. Great start to the week!
Preg-Meg snatches and rows. (Don’t worry, it’s safe and she was CrossFitting long before she got pregnant)
Big thanks to Debra, Amy N., Frank and anyone else I missed for organizing the baby shower yesterday for Meghann and Derek and Christa and Kyle. Great turnout and a ton of fun.
Events to be in the know about:
10/23 Wed. – “Lift Up Luke” WOD fundraiser for Autism awareness. All classes this Wed. will have this WOD as the conditioning workout. To donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.
10/26 Sat. – “Frankenchipper Halloween” WOD Costume required, WOD starts at 10am and we will run waves as needed. If you didn’t catch it already a costume is REQUIRED!
10/31 Thurs. – Halloween No PM classes (Regular AM classes, from 4-7pm we are closed for trick-or-treating)
11/5 Tues. – OnRamp for November begins (Spaces available)
Main Class:
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
Advanced RX Class:
Strength WOD:
3-3-2-2-1-1-1-1
Snatch Balance
Then complete:
Every Minute On the Minute (EMOM) for 6 Minutes:
2 Cleans (Squat)
* choose load
Conditioning WOD:
9-6-3 of each for time of:
Bar Muscle-ups
Clean (155#/105#)
Results
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Not really sure what is going on here:
CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler
Mastering the Bar Muscle-Up: Dusty Hyland
Today is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Hope to see everyone there!
Details below: