WOD – Page 496 – SNORIDGE CROSSFIT

Pull Day

Strength WOD:

3-3-3
Deadlift

Conditioning WOD:

For time:

10 Deadlifts (275#/185#)
1 Minute Rest
10 Deadlifts
1 Minute Rest
10 Deadlifts
1 Minute Rest
10 Muscle-ups
1 Minute Rest
10 Muscle-ups
1 Minute Rest
10 Muscle-ups

* Sub 10 Strict Chest-to-Bar Pull-ups each round

Results

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It was great to coach tonight and not only teach deadlifts but to also watch Kris and Deb bang out some ring muscle-ups, Lindsay and Lisa practice bar muscle-ups and Cyrus get his first strict handstand push-ups (with one AbMat). Great to see people working on new skills!

These two recent quotes and testimonials that really make why we do this worth it for us as affiliate owners:

“Today, Aug 12, marks exactly one year since I started CF. I can honestly say starting CF was one of the best decisions I have ever made. The fact that I am a part of the GREATEST CF community on the planet at SRCF is icing on the cake. I would have NEVER made it this long without the support of all of you!!! You all inspire me to do my best everyday and I cannot believe the things I can do today that I couldn’t do a year ago. The first year has been AWESOME and I can’t wait to see what this year has in store…maybe I will even begin to string some DUs together.” ~ Lou

“Huge shoutout and thanks to Rona for the awesome coaching during todays tough (and long) WOD. All of you guys at SnoRidge inspire me to push myself harder everyday! The physical part of CrossFit is great, but the community I get to be around is what makes CrossFit so amazing.” ~ Cyrus

Brandon Cunningham sets the American Record for the 500-m row with a 1:17.2 – [video]

CrossFit and Pregnancy – CrossFit Journal [video]

Here at SRCF, we have had 7 women over the past five years CrossFit throughout their pregnancy. All delivered healthy babies and had no issues scaling and adjusting along the way.

Triple Double

Strength WOD:

Every 1 minute for 10 minutes complete:
2 Snatch (Full)
(Choose load; re-grip)

Conditioning WOD:

Scaled version of the “Triple 3 Event” at the 2014 Games: Triple Double

For time:

1000m Row
100 Double-Unders
1 Mile Run

Results

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In our gym we don’t allow for “AbMat piles” when scaling the HSPU. Those train virtually nothing. The pike off box HSPU, floor pike push-up, or strict dumbbell or kettlebell strict press are a better alternative and will develop the strength and range of motion required.

Scaling the Handstand Push-up Norcal CrossFit

Are you ready for the CrossFit Team Series beginning on 8/28? Make a 4 person team (2 men and 2 women) and register either as RX or Scaled or Masters. Cost is $100 per team. There are three team workouts that will be announced on 8/28, 9/18, 10/9. Each team will need to have a judge and complete the WOD together and post their score for validation by the deadline (similar to the Open). Our plan is to use Saturday as the main day to run team’s through but will adjust as necessary. Right now there are 2-3 teams in the works and I would love to see some more (especially scaled teams). Read up for all the info below.

Registration Open for CrossFit Team Series

Dave Castro on the CrossFit Team Series

News:

The Fittest Woman On Earth On Why Strong Is the New Skinny fitsugar.com

Rich Froning Signs Multi-year Contract With Reebok wodlounge.com

"31Heroes"

Main Class and Advanced RX Class:

“31Heroes Memorial Team WOD“

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):

8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).

** One Bar and Box per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

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Today was our 4th annual 31Heroes workout as a gym. Great turnout for a worthy cause. Thank you to those who registered for our team on EventBrite and participated today to remember our fallen heroes.

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Mad Max

Skills WOD:

3-3-3-3-3
Strict Chest-to-Bar Pull-ups or Strict Pull-ups

Conditioning:

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Handstand Push-ups
9 Ball Slams (30#/20#)

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds.

Checkout:

Max Reps In 6 Minutes of:

800m Run
Max Effort Muscle-ups in remaining time

* Scale to max Ring Dips

Results

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Congrats to Kris and Sam E. for getting their first muscle-ups today! Like the first pull-up that’s a milestone every CrossFitter remembers. Also thanks to Coach Lindsay for having a fun “Rowling” competition post workout tonight.

Tomorrow normal class times. Both classes will do the partner Hero WOD “31 Heroes”.

Worth watching: Highlights from the 2014 Reebok CrossFit Games

Interested in the CF Team Series? Then start planning, read up and make a team! The more teams the merrier for SRCF.

Registration Open for CrossFit Team Series

Extended Sub-3 Minutes: Team Rogue Fitness Black

Rowing "Annie"

Strength WOD:

Every 1 minute for 6 minutes complete:
1 Power Clean + 3 Front Squats
(Use 70% of your 1RM)

Conditioning WOD:

For time:

500m Row
50 Double-Unders
50 AbMAt Sit-ups
400m Row
40 Double-Unders
40 AbMAt Sit-ups
300m Row
30 Double-Unders
30 AbMAt Sit-ups
200m Row
20 Double-Unders
20 AbMAt Sit-ups
100m Row
10 Double-Unders
10 AbMat Sit-ups

Results

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(Nadia apparently loved the music last night)

On the Shoulders of Giants – CrossFit Journal [article]

Events:

31Heroes Team WOD is Saturday 8/9!

Our annual participation in the 31Heroes Memorial Team WOD will be this Saturday, August 9th at 9:30am. We will run waves for both the main class and the advanced class at 10:45am. This is a team workout with a partner. You will get one bar and one box per team so no mixed teams. This is a fun and very challenging team workout in honor of our fallen heroes. Please see the link above for more details on why this memorial workout exists.

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

That's a Big Pood

Strength WOD:

3-3-3-3-3
Shoulder Press

Conditioning WOD:

For time:

400m Run
21 Kettlebell Swings (72#/53# or 2 Pood/1.5 Pood)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees

Results

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A Pood is a Russian unit of mass. It is common for kettlebells to be expressed in terms of poods since Russians must have loved swinging metal balls with handles around before anyone else. In CrossFit, the main numbers we use in kettlebells are a 1 pood (~36 lbs.), a 1.5 pood (53#), and a 2 pood (72#).

Events:

31Heroes Team WOD this Saturday!

If you want to officially register and get the fundraiser t-shirt you can do so at the below link.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

"21-15-9 Complex"

Strength WOD:

1-1-1
Snatch

Conditioning WOD:

For time:

2014 CF Games Event “21-15-9 Complex“

For time:
8 Deadlifts (155#/115#)
7 Power Cleans (155#/115#)
6 Power Snatches (155#/115#)
8 Pull-ups
7 Chest-to-Bar Pull-ups
6 Bar Muscle-ups
6 Deadlifts
5 Power Cleans
4 Power Snatches
6 Pull-ups
5 Chest-to-Bar Pull-ups
4 Bar Muscle-ups
4 Deadlifts
3 Power Cleans
2 Power Snatches
4 Pull-ups
3 Chest-to-Bar Pull-ups
2 Bar Muscle-ups

* Scale Bar Muscle-up to Burpee Pull-up

Results

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Today’s fun WOD was a 2014 CF Games event that was a barbell/pull-up complex. The barbell movements are meant to be power and the Games time cap was 7 minutes. The highlights of this event were watching Camille Leblanc-Bazinet go unbroken on all of the pull-up/bar muscle-up movements each round and Rich Froning getting serious and beating everyone to start his climb back to the top.

The Full Snatch – CrossFit Journal article [pdf]

The Snatch with Cyrus:

The post below from The Outlaw Way on the differences of CF Games crowds from year to year is right on.

5 Observations from the 2014 CrossFit Games: #2 www.theoutlawway.com

The only thing I would add is 2009. In 2009 the crowd was made up of about 800-900 athletes, coaches, and die-hard CrossFitters who all gathered on a ranch in Aromas, CA (Dave Castro’s family ranch) and parked in the dirt to watch the first “world wide” CrossFit competition. That year everyone was shocked to watch a Finnish Fireman win the men’s title and an Icelandic former gymnast almost win had she known how to do a muscle-up. Both Mikko Salo and Annie Thorisdottir showed up that year virtually unknown and beat people all weekend despite learning several movements moments before a couple workouts (double-under, GHD sit-up, muscle-up). Annie fell from 2nd before the final WOD started to 11th due to a DNF in the Chipper when she ran into the muscle-up. She did her very first one in that competition to the cheers of the crowd but couldn’t get another. Tanya Wagner went on to win and the final chipper was the end to a long weekend of grueling workouts.

That whole weekend at the Games was and is still my favorite CF Games I have seen. Everyone took the time to meet practically everyone. Friendships were made over a beer or in the tiny but busy vendor area. It was the year it felt like CrossFit was growing too fast and the athletes were getting to good to keep up. As we drove away from the ranch in a caravan of dust and cars we knew there was no way they could stay at the ranch. Things were growing too quick.

* Note: I didn’t go to the Games in 2008 as we didn’t really think it was worth spending money to go watch. I did however listen to CrossFit Radio on my computer for updates and click the refresh button on my computer repetitively to see the results and if Speal or Josh Everett was going to win. To everyone’s suprise some guy named Jason Khalipa came from nowhere on the final WOD to win it.

Tri-Blend

Strength WOD:

1-1-1
Clean

Conditioning WOD:

For time:

100 Wall Balls (20#/14#)
75 Push-ups
50 Toes-to-Bar
25 Ring Dips

Results

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Today’s chipper was a nasty blend of movements that worked the upper body and triceps, chest and shoulders. One hundred wall balls to kick things off is both a mental and physical test to keep moving in as few sets as possible.

The “Open” style team series from CrossFit is announced.

Registration for the CrossFit Team Series is open

CrossFit’s commercials from the CrossFit Games coverage – [videos]

August OnRamp starts Tuesday at 7pm! If you know someone who is considering signing up tell them to register ASAP.

In Over Your Head

Main Class:

Teams of 2 complete AMRAP (as many rounds as possible) in 20 mins of:

15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Run

* Each partner must do at least 1 rep of each movement. Only one partner working at a time.
** Complete an entire movement before moving onto the next. One person at a time on the run.

Advanced RX Class:

Strength WOD:

5 x 1 Power Snatch + 2 Overhead Squats

Conditioning:

5 Rounds for time of:

400m Run
9 Overhead Squats (135#/95#)
50 Double-Unders

Results

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Photo by Rob W.

Spirit of the Games

We are taking sign-ups for our August On Ramp that begins on Tuesday and would love for you to get started!

The August On Ramp dates are:

Tuesday, August 5 at 7 pm
Thursday, August 7 at 7 pm
Saturday, August 9 at 8:30 am
Tuesday, August 12 at 7 pm
Thursday, August 14 at 7 pm
Saturday, August 16 at 8:30 am

Info on OnRamp:
https://www.snoridgecrossfit.com/snoridge_crossfit_forging/getting-started.html

Go here to pay and sign-up for OnRamp:
https://www.snoridgecrossfit.com/snoridge_crossfit_forging/pay-for-training.html

Events:

For those who are experienced with the Oly lifts and want to improve on technique and learn from Diane Fu we are hosting this seminar in Sept. Space is limited so register now:

(Note: this is not a beginner seminar, and is geared for experienced athletes/lifters or trainers. Not limited to SRCF.)

https://fubarbell.pushpress.com/open/event/seminar-at-snoridge-crossfit—s

Push/Pull

Fri. 8/1

AMRAP #1: As Many Rounds As Possible In 10 Minutes of:

7 Ball Slams (30#/20#)
14 Kettlebell Swings (70#/53#)
21 Air Squats

* Rest 5 minutes between AMRAP’s

AMRAP #2: As Many Rounds As Possible In 7 Minutes of:

15 Push-ups
100m Run

Results

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Thurs. 7/31

Strength WOD:

2 Rep Max
Thruster

Conditioning WOD:

For time:

50 Double-Unders
1 Rope Climb (15′)
40 Double-Unders
2 Rope Climbs
30 Double-Unders
3 Rope Climbs
20 Double-Unders
4 Rope Climbs
10 Double-Unders
5 Rope Climbs

Results

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Wed. 7/30

Strength WOD:

1-1-1-1-1
Hang Snatch (Squat)

Conditioning WOD:

Inspired by the Games Push/Pull Event

For time:

7 Strict Handstand Push-Ups
10 Deadlifts (185#/125#)
8 Strict Deficit Handstand Push-Ups (1.5″)
10 Deadlifts (225#/155#)
9 Strict Deficit Handstand Push-Ups (3″)
10 Deadlifts (275#/185#)
10 Strict Deficit Handstand Push-Ups (4.5″)
10 Deadlifts (295#/195#)

* All HSPU are strict to be RX. Scale HSPU: Kip, remove deficit, 1 abMat, or perform strict press with DB/KB.

** Use 10# plates for each 1.5″ deficit (floor for Rd 1, then set of 10’s, then 2 sets 10’s, then 3 sets 10’s).

*** Load bar as you go.

Results

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Pictures by Rob W.