WOD – Page 499 – SNORIDGE CROSSFIT

Triple Trouble

For time:

50 – 35 -20 Reps of each for time of:
Wall Balls (20#/14#)
Pull-ups
Double Unders

Results

Aloha from Kona:

We are enjoying our vacation and want to thank our completely awesome coaches who are running the ship while we are gone and ensuring the daily beatings continue. I promise while I am trying to fit in a few WOD’s and eat healthy while we are here having fun in the sun; that Michelle and Ash are teaming up to make sure I veer completely off the paleo trail several times a day and crash the wagon right into the Pacific Ocean. I also want to point out that Rob’s personalized nutrition coaching came in handy tonight when for dessert Michelle and I shared a big coconut brownie topped in chocolate fudge sauce, vanilla ice cream, and fruit that had me thinking “cheat meal” until I remembered that the coconut and fruit cancelled it all out. Thanks Rob, you saved my cheat meal for another day…

Homework: (Thanks Bill for sharing this article) 2 Numbers That Will Make You a Better Rower: by breakingmuscle.com

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.

Brutal Five

Saturday’s WOD:

Main Class:

As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

* Alternate exercises: Team member 1 starts with the row. When they reach 10 calories, Team member 2 starts the wall balls. When TM #2 finishes 15 WB’s, TM #1 starts the KB swings. When TM #1 finishes swings, TM #2 starts rowing, continue alternating after each exercise for 20 minutes. Post total rounds completed.

Advanced RX Class:

“Brutal Five”

For Time:

5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatches (135#/95#)
5 Box Jumps (36″/24″)

Results

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The Hook Grip. Use it for snatches and cleans.

Notes:

Coach Glassman now owns 100% of CrossFit, Inc. stock

CrossFit Wins Court Case, Avoids Corporate Takeover: SBNation.com

The Fittest Man Alive in December’s Muscle & Fitness: MuscleAndFitness.com

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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View this photo

“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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View this photo

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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View this photo

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

View this photo
View this photo

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