WOD – Page 517 – SNORIDGE CROSSFIT

2011 CrossFit Games Regional Workout 1

Skills WOD:

10 Minutes to practice:

Handstand Push-ups or progressions

* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.

Conditioning WOD:

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Travel WOD’s:

“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]

Relief WOD

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Snatch

* Power or Squat. Share barbell, alternate work with your partner to find a 1 rep max.

Part 2:

“Philippine Relief WOD” by King CrossFit

In teams of 2 complete AMRAP for 10 minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

* Alternate work with your partner as needed

Advanced RX Class:

Strength WOD:

1RM Snatch

Conditioning WOD:

Solo Version of “Philippine Relief WOD” by King CrossFit

As Many Rounds As Possible in 10 Minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

Results

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Good turnout for the Saturday classes for the Philippine Relief WOD sponsored by King CF. That was a tough, short AMRAP. If you wish to donate please go here for details: Philippine Relief WOD

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

Video: The two below show great technique and speed in the Snatch

Ben Smith’s 300 pound snatch

Project Mayhem Wednesday Workout – Snatch EMOM

Hand Ball

Skills WOD:

10 Minutes to practice:

Ring Dips

Conditioning WOD:

6 Rounds for time of:
10 Deadlifts (225#/155#)
10 Hand Release Push-ups
10 Ball Slams (40#/30#)

Results

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Tomorrow (Saturday) we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.

Pulling with a round back vs. Pulling with a neutral spine. Don’t round.

Please read. We ALL need to work on any number of these. “Progress” by Jon Gilson, againfaster.com

Notes: Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals through Sunday:

Show your Seahawk and SnoRidge Pride on one shirt! Pre-orders only for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve) or post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Happy Birthday Jules!

Strength WOD:

12 Minutes to find:
2RM Squat Clean

* Touch and Go

Conditioning WOD:

5 Rounds for time:

200m Run
3 Muscle-ups
15 Thrusters (75#/55#)

Results

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Happy belated Birthday Julianna:

Congrats Josh on your 1st and 2nd Muscle-up:

Hump Day

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

2 Rounds for time:

500m Row
400m Run
50 Double-Unders

Results

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“Sean-Bombed” Again:

This Saturday we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals:

Show your Seahawk and SnoRidge Pride on one shirt! Since the Seahawks are on the road to the SuperBowl and my Skins are in the Toilet Bowl I figured it was a great time to make a 12th Man inspired SRCF T-shirt. I’m pretty happy with how this turned out (after many mock-ups and ideas with our designer); simple and “jersey-like”.

We will likely only do pre-orders for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve). If you aren’t the social media type then post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]

"Jeremy"

Strength WOD:

2-2-2-2-2
Snatch Balance

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

"Tabata This!"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

The Truth Behind Lulu’s Lemons? CrossFit Journal

A Flawed System: Walnuts Are Drugs, Says FDA

CrossFit: The Healing Kind | The Box Magazine – The Box Magazine

Team Max C&J and Death by Kettlebell

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Clean and Jerk

* Share barbell, alternate work with your partner to find a 1 rep max

Part 2:

In teams of 2 complete for time:

250 Kettlebell Swings (53#/35#)

Begin Every Minute on the Minute (EMOM) with 1 team member completing 10 air squats then complete as many KB swings as possible (while other partner rests).

* Alternate back and forth each minute until the team has reached 250 swings.

Advanced RX Class:

Strength WOD:

1RM Clean and Jerk

Conditioning WOD:

6 Rounds for time of:

11 Burpees
3 Thrusters (115#/75#)
11 Kettlebell Swings (53#/35#)
3 Thrusters (115#/75#)

Results

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PR Lift:

Today we had a large group of Turkeys trot in a 5k and 1k race. Great turnout and whether you were running with the kids, winning a trophy, PR’ing, or completing your first race it was a great community event. Thanks Moe for getting the SnoRidge peeps their race packets and together for the pics.

CrossFit Goes Global

Reebok and CrossFit, United by Fitness

Day of the Dead

Strength WOD:

2-2-2-2-2
Deadlift

Conditioning WOD:

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Box Jump (30″/24″)

* Games Standard; open hips on top. Step downs recommended.

Results

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Good luck to all of you running the Turkey Trot 5k tomorrow or the 1k with the kiddos. Really hoping the weather is not in the “biblical rains” category. Take a group pic and run like the wind!

Hmmm is Rob teaching the deadlift or inappropriately goosing Lindsay?

WOD. Rest. Checkout.

Conditioning WOD:

For time:

500m Row
50 Wall Balls (20#/14#)
50 Hand Release Push-ups
500m Row
25 Wall Balls (20#/14#)
25 Hand Release Push-ups

Checkout:

Back-to-back AMRAP’s (As Many Reps or Rounds As Possible):

Max Reps in 2 Minutes of:
Knees-to-Elbows

* Then complete

Max Reps in 2 Minutes of:
AbMat Sit-ups

Results

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Seems some confusion was happening for a couple classes today. The WOD was the chipper of rowing, wall balls and push-ups. Then after everyone finishes, recover and do the checkout of “Beachbody abs” of 2 back to back 2 minute AMRAP’s. For those who did everything straight through as one continuous workout with no recovery, think of it as character building plus some extra “fitness” sprinkled in. (Note: I’ll be more clear in my programming directions to avoid some epic combo WOD in the future)

The following preview is of a movie I personally cannot wait to see. How is it related to CrossFit? It’s the true story of Marcus Luttrell, the lone survivor of Operation Redwing. It’s the story of the deaths of some of our bravest and finest warriors serving in Afghanistan and those who went to rescue them; three of whom happen to have CrossFit Hero WOD’s named in their honor (Murph, J.T., Michael). This comes out in January. I’m open to anyone interested from the gym in seeing this as a group.

Video: Lone Survivor Trailer