Category: WOD

Clean Up

Main Class:

As a Team of 2 complete for time: 

100 Box Jumps (24″/20″)
100 Power Snatches (115#/75#)
100 Knees-to-elbows
100 Squat Cleans (115#/75#) 
800m Run (as a team)

* Partner up, share reps but alternate work. Complete exercises in order
** One bar, one box

Advanced RX Class:

Strength WOD:

18 minutes to complete:
1RM Clean (Squat)

Conditioning:

For time:

45 Double Unders
45 Squat Cleans (135#/95#)
45 Ring Dips
45 Double Unders

Results

View this photo

Power Snatch_Jim

Clean_Kyle K2E_ Andrew

Time to clean it up. Tomorrow we begin the “Return of the Stop the Slop Challenge“!

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wed.

When: Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details:

  • Runs from Mon. 1/7 – Tue. 2/5
  • Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
    • You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win. 
  • Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
  • Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
  • If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
  • One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
    • Nutrition Winner will be the person with highest % weight loss overall
    • Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
    • Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
  • Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
  • Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Power Snatch_Luanne

WOD

Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

35 pound Dumbbell thruster, 8 reps

35 pound Dumbbell walking lunge, 12 steps

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

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

Results

View this photo
View this photo

Helen

Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.” 

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article. 

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection



Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

Thruster Ladder

For time:

10 Thrusters (95#/65#)
Run 200m
9 Thrusters
Run 200m
8 Thrusters
Run 200m
7 Thrusters
Run 200m
6 Thrusters
Run 200m
5 Thrusters
Run 200m
4 Thrusters
Run 200m
3 Thrusters
Run 200m
2 Thrusters
Run 200m
1 Thruster
Run 200m

Results

View this photo
View this photo

Thruster_Kyle

The late class had a little obstacle as part of their WOD. Apparently I can keep a tire outside the garage door as long as it’s attached to a fire truck.

5 Alarm Fire

Notes:

Reminder: 1/3 6:30am Classes are are cancelled this Thursday, all other classes on schedule

Day 2 of the burpee challenge, knock out two now!

A CrossFit Startup Guide: Part 1 by Todd Widman

How to run better:

Running Form

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

View this photo

 
Trevor Team

In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Lynn_pushup

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra: 

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count. 

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Team AMRAP

Main Class:

3 Rounds of the following AMRAP’s (Teams of 2): 

As Many Reps As Possible for 6 Minutes:
Max Reps Deadlifts (185#/135#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Push Press (95#/65#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Burpees
* One partner works while one completes 100m Run

Score total reps.

* Partner up, alternate for max reps per AMRAP while one partner runs. (ex. Partner #1 does DL, Partner #2 runs, switch after each run)
** One bar per team, change weight during rest Score total reps and reps per exercise.

Advanced RX Class:

Strength WOD:

Push Jerk
3/3/3

Conditioning:

5 Rounds for total time:

50 Double Unders
10 Push Jerks (185#/135#)
* 1 Minute rest between rounds

Results

View this photo

Max Burpee

“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Adv RX Class WOD Demo with Rory McKernan and Jeremy Kinnick – video [wmv] [mov] [HD mov]

Push Presses

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight exercise WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Climb On

As Many Rounds As Possible for 20 Minutes: 

200m Run
2 Rope Climbs (15′)
20 Kettlebell Swings (53#/35#) 

Results

View this photo
View this photo

The two keys to a rope climb; strong pull-ups and a foot lock. The rest is technique.

Mike RC

A ring row can be an effective way to build pulling strength, improved pull-ups as well as overall core strength. Make them harder by varying the body angle by raising the feet to a supine position. Don’t sag in the midline.

Ring Row_Matt G

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

View this photo
View this photo

‘N Sync:

Synchronized Snatches

Synchronized Snatches_2

Synchronized Snatches_3

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit  and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

Knees Out

Strength WOD:

12 minutes to find:
1RM (Rep Max) Hang Clean

Conditioning WOD:

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Handstand Push-ups
Front Squats (135#/95#)
Pull-ups
* Rest 1 minute between rounds

Results

View this photo
View this photo

KB Press

What every athlete should know and understand. When is a miss a “miss” or a “fail”? When are you no longer training and just chasing a number? Read below and internalize and this will mean faster progress and minimize unnecessary risk.

When To Move On, and When To Punch Your Missed Lift In Its Stupid Little Mouth by Greg Everett, Catalyst Athletics

Skills:

“Developing the Handstand” with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]