WOD – Page 509 – SNORIDGE CROSSFIT

Snatches and Sprints

Strength WOD:

1-1-1-1-1-1-1
Snatch

* Full, scale to power or hang position

Conditioning WOD:

Each Individual Run for time:

Max Effort 800m Run
4 min. rest
Max Effort 400m Run
3 min. rest
Max Effort 200m Run

Results

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High “Ten” to Deb for her PR:

Happy Snatch PR day! Today was running sprint conditioning, when our weather finally turns we will see some rowing sprints similar to today.

Congrats to Lindsay and Kyle who completed their CrossFit Level 1 Seminar this past weekend!

OnRamp Schedule:

Our next OnRamp begins Tuesday, November 5th. There are currently a few slots remaining. If you know of someone who is wanting to sign up tell them to email us ASAP for details/registration.

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 16th, at 8 p.m. ET / 5 p.m. PT.

6 a.m. workout from the CrossFit Trainers Summit – video [ipod] [mov] [HD mov]

Push & Pull

Skills WOD:

10 Minutes to practice/warm-up:

Strict or Weighted Pull-ups
Handstand Push-ups

Conditioning WOD:

For time:

21 Handstand Push-ups
400m Run
21 Weighted Pull-ups
15 Handstand Push-ups
400m Run
15 Weighted Pull-ups
9 Handstand Push-ups
400m Run
9 Weighted Pull-ups

Post time and load

Results

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Quote of the day: “The key to all physical training is intensity.”

Rocky Balboa dropped in for weighted pull-ups today. “Yo Adrian!”

Got your Halloween costume yet for the Frankenchipper WOD? Times running out and the WOD is Saturday 10/26!

This applies to both snatches and cleans. Fix the early arm bend in both lifts and the increase in power will see your loads go up.

“Fixing an Early Arm Bend” with Dan Bailey – video [ipod] [mov] [HD mov]

In our gym we post the results and loads/modifications for every WOD everyday. We give you a logbook during OnRamp. We list all of our programming on beyondthewhiteboard.com daily to post on the web if you don’t like to write. Are you keeping up with logging your workouts, training, and tracking your performance? If not, then how do you know whether you are making progress or give you opportunities to set new goals? If you fell off from doing it or never started, then start and make it a habit. It only takes about a minute a day.

Keeping a CrossFit Journal tabatatimes.com

"Air Force WOD" and a Team Version

Main Class:

Partner up and go for time:

* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:

40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat

(30 minute time cap)

* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep.

Advanced RX Class:

Strength WOD:

2-2-2-2-2
Overhead Squat

Conditioning WOD:

“Air Force WOD”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

Results

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No time to rest!

Events:

10/26 Frankenchipper WOD:

Start thinking about our annual Frankenchipper costume WOD we will run on Saturday 10/26. This is one workout that you must be in costume to participate in! Get creative and get shopping, I can’t wait to see what all of you characters come as.

10/20 Baby Shower:

Next Sunday Oct. 20th from 4-6pm there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”

Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”

All Clean

Strength WOD:

1-1-1-1-1
Power Clean + Hang Squat Clean

* 18 Minutes max

Conditioning WOD:

12-9-6-3 of each for time of:

Power Clean (185#/135#)
Ring Dips

Results

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Pure Intensity = “Frank-face”:

Love Friday, ending the week with a bunch of power cleans and also when the cleaners come early and clean the gym for us.

Best of luck to Lindsay and Kyle who both are attending the CrossFit Level 1 Course at CrossFit Belltown this weekend. Fran-sies! (ask Lindsay)

Nutrition:

7 Reasons Why Fat Is Great for You www.tabatatimes.com

Balls of Fury

Skills WOD:

“Mini Flight Simulator“

For time:

5-10-15-20-25-20-15-10-5
Double-Unders

* Each set must be unbroken before moving to the next set. 10 Minute Cap.
** Sub 3:1 Single-Unders each round

Conditioning WOD:

AMRAP in 18 Minutes of:

200m Run
12 Wall Balls (20#/14#)
9 Slam Balls (40#/30#)

Results

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Not the full version of OPT’s Flight Simulator, but this shortened version is a heck of way to get some jump rope practice. If this becomes easy work up by the next round of 5 and keep adding until you get good enough to get through the round of 50 or until you get sick of double-unders (like me).

Today someone after the WOD said something to me that just made me smile. They told me that they really enjoyed the conditioning workout and surprised themselves. They had been dreading it all day and were looking for reasons to not come into the gym because they thought it would be a tough workout with something they were not going to be “good” at. Instead of skipping they came in, scaled perfectly, and did very well for themselves. Sometimes the toughest part is just walking through the door. Doing the thing you suck at makes you better at it. Practicing your weaknesses builds skill and work capacity. Before long that becomes habit forming of the good kind. When you are dreading doing what you know you should be coming in to work on, simply drive to the gym, walk through the door, and get to work. You might surprise yourself.

Pride of a Rookie – [video]

Gut Buster

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

AMRAP in 6 Minutes of:

5 Chest-to-bar Pull-ups
15 Air Squats
5 Box Jumps (30″/24″)

Then complete for time:

20 Hollow Rocks
30 AbMat Sit-ups
25 Hollow Rocks
25 AbMat Sit-ups
30 Hollow Rocks
20 AbMat Sit-ups

Results

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You know a WOD is really rough when any of three things happen; 1) it gets really silent for a really long time, with zombie stares on everyone 2) people flop over onto the floor like a dead fish at the end or 3) people start alternating between giggling and screaming during the workout. The hollow rocks and abMats brought out #3. Very entertaining.

Read:High Intensity: The Blurred Lines of Competing and Training www.tabatatimes.com

"Randy"

Strength WOD:

3/3/3
Snatch Pull

* Snatch Pulls @ loads of 100% of 1RM, 105% of 1RM, 110% of 1RM

Conditioning WOD:

“Randy“

For Time:
75 Power Snatches (75#/55#)

Results

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“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was
killed February 6, 2008 in the line of duty. Our thoughts and prayers go out
to Officer Simmons’ wife and two children.” ~ CrossFit.com

This Hero WOD is one long barbell sprint that demands a strong hook grip, muscular and cardio-respiratory endurance, and the mental determination to grind through large sets.

Notes:

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 8th, at 8 p.m. ET / 5 p.m. PT with the Men’s Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

Congrats to Sam who set (30) and then broke the career win record (31 and counting) as goalkeeper of Chico State University. See you when you are back in town on break!

Evans ties career wins record in blowout

www.chicowildcats.com

Upstream

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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This artful, poetic and inspiring video sums up the passion and beauty of CrossFit:

“Letting Beauty Speak Up Itself” – video [ipod] [mov] [720 HD] [1080 HD]

Any fan with an Internet connection will be able to watch the 75-minute competition on October 26th. In less than a month, Team World will take on Team USA at the CrossFit Invitational.

How to Watch the CrossFit Invitational games.crossfit.com

Tough Mudder Team 2013 (photo by Sam S.):

Events:

10/26 Frankenchipper WOD:

10/20 Baby Shower:

On Sunday Oct. 20th there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”

Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”

"Burgener Total"

Main Class:

As a Team of 2 Complete the following:

10 Minutes to find a 1RM Power Snatch
1 Minute Rest
10 Minutes to find a 1RM Clean & Jerk
1 Minute Rest

* Share a bar, each partner must establish a 1RM

Conditioning WOD:

4 Rounds for time of:

200m Run
1 Minute rest

Advanced RX Class:

Strength WOD:

“Burgener Total”

Snatch (full) 1 Rep Max
Clean & Jerk 1 Rep Max
Front Squat 1 Rep Max

* Perform a single maximal effort for the lifts listed above. (Warm-up then 3 max attempts per lift)
* Total must be done in the specified order.

Conditioning WOD:

4 Rounds for time of:

200m Run

1 Minute rest

Results

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Congrats to Lindsay, Bill, Rob W., Seth M., Dana and Brandon for running the Tough Mudder and to Evan W. and Chris S. for running a 5k this past weekend! Way to use your fitness people.

Saturday we did something different. It was a max effort lift kind of day, with teams having a set amount of time to find a 1RM in two lifts. Moving quickly against the clock and sharing a bar meant communication and strategy of loads played a part as teams moved up to each find a max. For the Advanced class it was the same sort of 1RM focus as the Burgener Total forces the athlete to hit a max in order of both Oly lifts then finish with tired legs under the bar for a max Front Squat. After the 1RM lifts it was time to get some quick conditioning work with 200m sprints.

Quote of the day: “Thanks SnoRidge CrossFit!
The only exercise I do is CrossFit a few times a week. Ran a 5K yesterday in
22:34…and the only way I did that is because CrossFit has taught me how to
keep going when everything in your being is screaming at you to stop.” ~ Evan W.

Hitting a PR 270lb Snatch, Graham Holmberg

The Burgerner Warm-up – CrossFit Journal, 2007