Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up DL for main WOD.
Category: WOD
EMOM for 10 mins: 2 Power Clean + 1 Push Jerk & AMRAP 20 mins: 400m and Muscle Ups
EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
2 Power Clean + 1 Push Jerks
* Touch and go on the Cleans
AMRAP 20 mins: 400m and Muscle Ups
Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle Ups
Post total round.
* Scale: 7 Jumping MU, 7 Bar MU or 7 C2B Pull-ups + 7 Ring Dips each rd.
BTWB
Photo by Rob W.
Open registration count = 24! Keep it up and let’s get to 30 by this weekend. 14 Days until the Open.
Every 1 min for 10 mins: Snatch & 6 RFT: Snatches, Wall Balls and Box Jumps
6 RFT: Snatches, Wall Balls and Box Jumps
6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch
BTWB
B.C. comic by John Hart Studios.
Congrats goes to a couple of SnoRidge Squatchers:
Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!
Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.
CF Games:
We now have 18 people signed up for the Open. Let’s keep that number growing. We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…
Nutrition tips from Paleo Nick:
7 Tips To Help You Lose Weight the Healthy Way
“Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]
"Stop the Slop Challenge" 2015 Winners
10 RFT: Burpees and Knees To Elbows
10 rounds for time of:
7 Burpees
7 Knees To Elbows
2015 Stop the Slop Challenge results are in:
The Performance Challenge winner is Raquel K. with a 15.2% time improvement in the “Stop the Slop 3.0” WOD. She PR’d by nearly 3 minutes in the retest! It was very close race (or WOD) to the top spot.
Runners Up for the Performance Challenge:
- 2nd Place: Cyrus M. (111 seconds/14.2% improvement)
- 3rd Place: Jill H. (98 seconds/12.1% improvement)
The Nutrition Challenge winner is Genevieve M. with 8.3% change in bodyweight over the course of the 30 day challenge. That’s a change of 12.4 lbs. lost in 30 days! This challenge was also close as there were two right behind her by less than 1.5% difference.
Runners Up for the Nutrition Challenge:
- 2nd Place: Amy B. (11.6 lbs. lost/7.3% improvement)
- 3rd Place: Seth W. (14.5 lbs. lost/6.9% improvement)
All of the Top Three Nutrition Challenge finishers really stopped the slop. Genevieve completed the Purium 10 Day Transformation Cleanse while both Amy B. and Seth W. completed a Whole30. It proved those methods really work.
Each 1st Place Winner will receive the following prize package:
- $100 each
- A choice of 1 Bag of Xendurance Extreme Endurance or 1 bag of SFH Protein powder
- SRCF Short Sleeve T-shirt or Tank Top
Congrats and shout outs to everyone who participated in our 5th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Lets get a bigger pool next year!
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.
AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU
Team WOD: AMRAP 20 mins Row (calories), Wall Balls and Kettlebell Swings
Team WOD:
AMRAP 20 mins: Row (calories), Wall Balls and Kettlebell Swings
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings(53#/35#)
* Team of 3 Option: Add 10 Box Jumps (24″/20″) after the KB Swings and alternate in the same pattern with three partners.
Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Handstand Push-up (Strict)s : 5×5 & AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams
AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams
Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
5 Toes-to-bars
7 Push Press (115#/75#)
9 Ball Slams(30#/20#)
BTWB
There are a few people who still need to pay for the Stop the Slop Challenge. If you haven’t yet paid please bring it in so we can announce the winners/prizes. Both of the challenges were a tight race!
Do you miss your snatch landing behind you? Read below.
Missing Snatches Behind: Diagnosis and Correction catalystathletics.com
How Does Age Affect Improvement In CrossFit? blog.beyondthewhiteboard.com
“Modifying Intensity” with Chuck Carswell – [video]
Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats
Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.
FT: Rows; 3x Burpees, Thrusters and Overhead Squats
For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)
BTWB
Photos by Rob W.
We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!
Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.
2015 Regional Venues Announced
“Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.
