WOD – Page 497 – SNORIDGE CROSSFIT

Finish

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Snatch (Squat)

* Post loads, re-grip allowed

Conditioning WOD:

5 Rounds for time of:

7 Snatch (95#/65#)
12 Weighted Overhead Sit-up (25#/15# bumper)
200m Run

Results

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Focus on the “Finish” in your olympic lifts. Full hip, knee, and ankle extension with your shoulders back behind the bar. This is the end of the “2nd Pull” and is vital to the jump portion of the lift. With speed through the middle and a strong finish you WILL hit a PR.

Schedule:

Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

“A Metabolic Analysis of CrossFit’s Elite: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]

Are you a black Friday and Cyber Monday kind of person? If so then you might want to take advantage of some CrossFit deals that happen over the holiday for CF sites like Rogue Fitness, LifeAsRX, and Again Faster. They typically announce their deals on Facebook in advance as well as their websites and email.

Here’s one interesting giveaway from Again Faster Equipment: “In addition to Black Friday/Cyber Monday deals on equipment, we are also giving away a free year of CrossFit membership dues paid in full to one lucky individual. By making a purchase at AgainFaster.com starting November 23rd 12:00am EST through November 26th 11:59 EST you will automatically be entered to win.”

Burpee Sandwich

3 Rounds for time:

Row 500m
21 Burpees
Run 400m

Results

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Quote of the Day:

Natalie: “Why does Tom hate us so much?” Michelle: “Actually this was my idea…”

Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

Movember shirts are shipping tomorrow. They will be distributed after Thanksgiving.

Nutrition:

A Healthy Whole9 Thanksgiving by Whole9

Recvoery:

7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep by Mark’s Daily Apple

"Fran"

Strength WOD:

3/3/3/3
Thruster

* Not a 3RM, build to 4 progressively heavy sets

Conditioning WOD:

“Fran”

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups

Results

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“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 40k results posted (over 8k more results than 2nd place “Helen”). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. Many will “game” or strategize this workout of only 90 reps more than any other. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. It actually is worse on you physically and mentally as you go faster and can leave most lying on their backs or suffering the “Fran cough” for hours afterward.

Today we had a 10 minute time cap. This cap was meant to force you to scale correctly. This workout ideally is done faster than 10 minutes and should range from 5-8 minutes. Faster than that is even better. It is not the same workout if you are standing around either doing singles on the barbell or pull-up cage. By placing this cap it meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. For those who hit the cap, look back on what caused you the most time in the CrossFit “rest position” and next time adjust for it.

Why grip strength is important in fitness: “Get A Grip” – The Box Magazine

Read and prepare: What to Expect From the 2013 Open and Beyond

Ghetto "Cindy"

As Many Rounds As Possible in 20 Minutes of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Squats

Results

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Cindy is an old school CrossFit benchmark workout. It has pull-ups instead of KB swings. This version seemed like fun. Jeremy said it was ghetto. Hence the name.

Today was the ivivva athletica trunk show and we not only had a pretty good turnout but the CF Kids WOD was fun to watch. Box jumps and air squats didn’t seem to tire any of them out. Maybe we should have had them do Cindy.

Interesting concept:

Focus on Skill, Strength: CrossFit Reading’s Ironwork Class

It’s that time of year when the plague returns and the germs and viruses threaten to wipe out all of us in one fatal WOD. Please remember to wipe down your equipment after you workout. We have plenty of wipes, spray bottles and paper towels.

Feel free to caption this photo, make someecards out of it, or maybe just post to the Facebooks:

Hang Ten

Saturday’s WOD:

Main Class:

As a team of 2 you have 10 Minutes to complete max reps of:

Max reps Hang Power Snatch (115#/75#)
10 Toes-to-Bar

* Partner up. Partner 1 starts on Hang Power Snatch and Partner 2 starts on T2B. While Partner 2 does T2B, Partner 1 completes max reps of Hang Power Snatch. Switch each time the 10 T2B are complete. Keep a running total of Hang PS reps. Score total reps Hang Power Snatch.
** One bar per team

Rest 5 Minutes then complete for time:

Max Effort 800m Run

Advanced RX Class:

Strength WOD:

1RM
Jerk (from the front rack, either split or push)

Conditioning:

For Time:

5 Rope Climbs (15′)
20 Wall Balls (204#/14#)
5 Hang Squat Snatches (155#/105#)
4 Rope Climbs
20 Wall Balls
4 Hang Squat Snatches
3 Rope Climbs
20 Wall Balls
3 Hang Squat Snatches
2 Rope Climbs
20 Wall Balls
2 Hang Squat Snatches
1 Rope Climb
20 Wall Balls
1 Hang Squat Snatch

Results

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Sorry for the late post. I got attacked by Zombies on Saturday and was infected all weekend. Apparently I missed a day of fun in the box. Michelle was supposed to take care of me on Sunday but freaked out and left to go tanning. I almost died. True story.

Hollowed Out

Strength WOD:

5/5/5/5
Front Squat

Conditioning WOD:

For time:

For time:
1000m Row
50 Hollow Rocks
30 Burpees
50 Romanian Deadlifts (45#/33#)
1000m Row

Results

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“A Kipping Pull-Up Instructional” with Cherie Chan, CrossFit Journal video [wmv] [mov] [HD mov]

Notes:

Congrats to Greg M. for hitting his 100th WOD today! Hard earned!

Events:

Attention: Moms/Dads and Daughters:

We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls. Come Christmas shop or bring your little girl to get some new athletic clothing.
Michelle will be running an optional Parent/Daughter Team WOD as well for some fun from 4-5pm.
RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
Feel free to spread the word to other CF’ers or parents of dancers/gymnasts.

Handstand "Annie"

Strength WOD:

EMOM (Every Minute On the Minute) for 10 minutes complete:
1 Clean Pull + 1 Hang Squat Clean

* 60 seconds to complete the complex for load

Conditioning WOD:

For Time:

50 Double-Unders
10 Handstand Push-ups
40 Double-Unders
8 Handstand Push-ups
30 Double-Unders
6 Handstand Push-ups
20 Double-Unders
4 Handstand Push-ups
10 Double-Unders
2 Handstand Push-ups

Results

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Clean Pulls and Hang Cleans:

Conditioning WOD today was a fun twist on the benchmark “Annie” fast but spicy on the shoulders.

Coaching Tip: The “Finish” position

As you pull off the floor drive through the legs and shrug the shoulders and open the hips
At the top shoulders are up and back behind the bar, not over the bar “Shoulders lead, arms follow”
Ankles, knees, and hips are open and extended at the top; “Triple Extension”
“Speed through the middle” is the focus and comes from driving through the legs and hips
Remember long arms then fast elbows; no “banging” or bouncing the bar off the legs
Complete the clean with a very fast and aggressive pull under the bar into the receiving position (the squat) and then stand it up

Jello Legs

3 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
30 Overhead Walking Lunges (45#/35# Plate)
400m Run

Results

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Quotes of the Day: “I seriously just pulled over and puked after that WOD in front of Cascade View” – Luanne over text to Amy & Teri

Someone says to Jim after meeting Cathy: “Get ready to get beaten by a girl.” Jim: “Um, I’m married to Deb. I’m used to being beat by a girl.”

2011 and 2012 CF Games Women’s champion Annie Thorisdotir places 2nd in “The World’s Fittest Women” – CNN.com

From “The Box” magazine: 290 KG. The total amount of weight Rich Froning (2011/2012 CF Games Men’s Champ) lifted in the snatch (285#) and the clean and jerk (355#) at the CrossFit Tour Big Sky event in Montana. Had he completed those lifts at a sanctioned USA Weightlifting event, he would have qualified for the USAW National Championships.

Events:

Attention: Moms and Daughters:

We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls.
Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5.
RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

Shoulder the Load

Strength WOD:

3/3/3/3/3
Shoulder Press

Conditioning WOD:

For time:

3 Rounds of Max Reps of:
1 Minute of Push Press (75#/55#)
1 Minute of AbMat Sit-ups
1 Minute of Box Jumps (24″/20″)

* Rest 1 Minute between rounds
** Same format as Fight Gone Bad. In this workout you move from each of 3 stations after a minute. This is a 4-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station.

Results

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Coaching tips:

Push-ups. These are typically done poorly by most people. Arms flared, hips sagging, poor range of motion. In our gym we have been coaching these the correct way for some time; elbows close to the sides, core in a tight plank, full lockout and range of motion. It sounds like Men’s Health is finally figuring it out. Practice push-ups correctly. Don’t sag or flare,there’s no benefit to that.

“Are you doing push-ups wrong?” by Men’s Health

Nutrition:

The Kitchen WOD, CrossFit Journal

Snatching Nancy

5 Rounds for time:
3 Snatch (Squat) (95#/65#)
15 Overhead Squats (95#/65#)
400m Run

Results

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This WOD is similar to the benchmark “Nancy” but adds the three Snatches and moves the run to last. It may look light but it’s not easy. The only other time we ran this WOD we used a power snatch instead of a squat snatch. Today was the full meal deal since this movement has improved significantly for the gym (as well as the overhead squat).

Fuel yourself properly. There are different approaches but skipping meals and pre/post workout nutrition is not a recommended approach. Read: Training On An Empty Stomach by CrossFit Invictus

Events:

Attention: Moms and Daughters:

We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls.
Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5.
RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

“A Year Off, But Not Out: Julie Foucher” CrossFit Games

“The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]