Category: WOD

"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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Kelli

SPence

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. 

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

Tabata Total

Bodyweight Skills WOD:

Choose:

Tabata Chest-to-bar Pull-ups or
Tabata Muscle-ups

Perform max reps for 8 consecutive Tabata intervals of 20 seconds of
work followed by 10 seconds of rest.

Tabata score is the total number of reps performed in all of the
eight intervals. Post final score as Total Reps. 

Conditioning WOD:

3 Rounds For time:

400m Row
21 Thrusters (95#/65#)
400m Run

Results

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Tabata MU_Frank and Chris C2B_Michelle N

Good luck to all of our Tough Mudders who are racing tomorrow as a team! Kick ass, get muddy, and have fun. You all will earn that beer at the end.

Linds-Day!

4 Rounds For time:

400m Run
15 Toes-to-bar
9 Push Jerks (155#/105#)

Results

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Happy Birthday (way belated) to Lindsay!

Lindsay_Bday WOD

Getting ready to power clean into a round of push jerks.

100, 250 and 500 WOD shirts should be here tomorrow afternoon so we will have them at the box starting Saturday. 

Nate Schrader does an impressive complex of cleans from multiple positions and jerks.

Hangtime

Strength WOD:

3-3-2-2-1-1-1
Hang Power Clean 

* 20 Minutes max

Conditioning WOD:

3 Rounds for time of:

15 Hang Power Clean (135#/95#)
15 Burpees

Results

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Hang PC_Spencer PR

A few months ago we did a 1RM Hang Power Clean and then this checkout. Tonight we repeated it and saw a ton of PR’s across the board. Cleans (both full and power) are all up and improving (including some coaches) and we’re seeing much less of the “jumping jack” technique flaw of jumping wide when heavy. The depth on a power (or hang power) clean should go lower towards a full squat clean as the weight gets heavier, as your footwork should emphasize not repeatedly jumping the feet out. 

Just because Mobi class was cancelled tonight doesn’t mean you couldn’t stretch. Put in the work and read the following: Shut Up, Flexibility by Greg Everett, Catalyst Athletics

Back to Basics

Strength WOD:

5-5-5-5-5
Back Squat

Conditioning WOD:

AMRAP in 12 Minutes of:

21 Double-Unders
15 Hand Release Push-ups
9 Strict Pull-ups

Results

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Back Squat_Chris H

After the skills focus on strict pull-ups and weighted pull-ups over the past couple months it’s great to see the improvements on pull-ups today for so many. This is a basic bodyweight movement everyone should work into their warm-up or post workout at least once a week.

AMRAP Back Squat_Saer

Bar Pull-up Progression by naka athletics Carl Paoli

Michele Letendre 15 unbroken Muscle ups

The CrossFit Games on ESPN start tomorrow, Wednesday, October 2nd, at 8 p.m. ET / 5 p.m. PT with the Women’s Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

Daily Double

Complete 2 Rounds of the following 2 couplets for time:

2 Rounds of:
600m Row
30 Kettlebell Swings (70#/53#)

2 Rounds of:
30 2-for-1 Wall Balls (20#/14#)
20 Overhead Sit-ups (35#/15# bumper plate)

* Both couplets are completed in order with no rest in between

Results

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Two couplets, two rounds, two times the wall balls; all too much “fun”.

2 Fer 1

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.

Watch the 2013 Reebok CrossFit Games on ESPN, starting October 2nd! All times are EST.

ESPN Wed 10/2 8-8:30 p.m. Women’s The Pool
ESPN Wed 10/2 8:30-9 p.m. Women’s Burden Run
ESPN Wed 10/2 9-9:30 p.m. Women’s Legless
ESPN Wed 10/2 9:30-10 p.m. Women’s Clean and Jerk Ladder

Full Schedule here

Bears and Man-makers

Main Class:

As a Team of 2 Complete AMRAP in 20 Minutes of:

4 Dumbbell Man-makers (35#/20#)
8 Pull-ups
12 Box Jumps (24″/20″)

* Alternate each exercise with your partner. Post total rounds.

Advanced RX Class:

Strength WOD: 

3-3-3-3-3
“Bear Complex”

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat 
Push Press or Jerk
Back Squat 
Push Press or Jerk 

Rules: 

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. 
  2. Increase loads each round to complete “The Bear” x 3 reps/complexes.  
  3. You must power clean the bar to full standing position before squatting the weight. 
  4. Thruster is allowed.

Conditioning WOD:

5-4-3-2-1 reps of each for time of:

Bear Complex (135#/95#)

Muscle-ups

Results

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2nd Pull_Snatch

“Elbow Position for the Jerk” with Kendrick Farris and Cara Heads Slaughter – video [ipod] [mov] [HD mov]

More PR's

Strength WOD:

5-5-3-3-1-1-1
Front Squat

Conditioning WOD:

3 Rounds for time of:

400m Run
10 Thrusters (115#/75#)

Results

View this photo

View this photo

And the PR’s keep on coming. Nice work on the Front squats today!

Rob S_Thruster Don_FS

How Two Handstand Push-ups Cost Alessandra Pichelli $65,000 games.crossfit.com

Events:

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.”

SNORIDGE CROSSFIT