WOD – Page 520 – SNORIDGE CROSSFIT

"Isabel" Sandwich

For time:

1000m Run
30 Power Snatch (135#/95#)
1000 Row

Results

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“Isabel” (30 snatches for time) mixed with some running and rowing. Great start to the week!

Preg-Meg snatches and rows. (Don’t worry, it’s safe and she was CrossFitting long before she got pregnant)

Big thanks to Debra, Amy N., Frank and anyone else I missed for organizing the baby shower yesterday for Meghann and Derek and Christa and Kyle. Great turnout and a ton of fun.

Events to be in the know about:

10/23 Wed. – “Lift Up Luke” WOD fundraiser for Autism awareness. All classes this Wed. will have this WOD as the conditioning workout. To donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

10/26 Sat. – “Frankenchipper Halloween” WOD Costume required, WOD starts at 10am and we will run waves as needed. If you didn’t catch it already a costume is REQUIRED!

10/31 Thurs. – Halloween No PM classes (Regular AM classes, from 4-7pm we are closed for trick-or-treating)

11/5 Tues. – OnRamp for November begins (Spaces available)

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one performs max reps
Switch after each run
Full squat clean, bar must touch ground each rep
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1-1
Snatch Balance

Then complete:

Every Minute On the Minute (EMOM) for 6 Minutes:
2 Cleans (Squat)

* choose load

Conditioning WOD:

9-6-3 of each for time of:

Bar Muscle-ups
Clean (155#/105#)

Results

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Not really sure what is going on here:

CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Mastering the Bar Muscle-Up: Dusty Hyland

Today is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Hope to see everyone there!

Details below:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. 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!

"Reversed Filthy Fifty"

For Time:

50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Scale to “Reverse Dirty 30” – 30 reps each

Results

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Even backwards it’s still filthy. Ten exercises of fifty reps each with practically no load is some rough conditioning work. This is a reversed version of the classic CrossFit “chipper” that we don’t do very often (maybe once a year) but this combination does slow it down a bit by starting with the burpees and wall balls early. Either way is misery.

How to: GHD Sit-up with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Ashley Nugentsdottir (2 RFT of 10 reps each) vs. Coach Jeremy (reverse Dirty 30):

Running Dead

Skills WOD:

10 Minutes to practice ring skills:

Choose from: Ring Pull-ups, Muscle-ups, Ring Rows, Ring Dips, Ring Push-ups, HSPU, Skin the Cats, Toes to Rings, Jump to Support, and progressions for any of the above

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:
400m Run
5 Deadlifts (Choose Load)

Post rounds and load

Results

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Quote of the day: “You know Rich Froning can snatch this right?” ~ Rob V. to Justin during yesterday’s back squat strength WOD as they were squatting 300 plus pounds.

An AMRAP like today’s forces you to hustle to get back to the barbell. Choosing your own load to manage sets of 5 helps with scaling correctly to allow you to lift properly without too large a load and keep moving.

I just found out about a fundraiser WOD for autism that is being organized by CF legend Josh Everett (one of the original CrossFit firebreathers) for this Saturday. Affiliates from all over the country are doing this to show their support and help raise funds for early detection of autism and treatment. We are going to program this short 5 minute workout sometime next week for the gym (doing this on short notice this Saturday would minimize participation vs. running it all day for all classes). Anyone who wishes to donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

This Sunday is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Details below:

10/20 Baby Shower:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. 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!

Photographic evidence that Spencer has secretly been denting the chalk buckets?

Back to Back

Strength WOD:

3-3-3-3-3
Back Squat

Conditioning WOD:

As Many Rounds As Possible in 6 Minutes of:
9 Back Squats (155#/105#)
7 Burpees
5 Shoulder-to-Overhead (155#/105#)

Results

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Guess what? I’ve got a fever. And the only prescription is more PR bell! Progress across the board on high bar 3 rep maxes.

Perspective: Kendrick Farris “Ass to Grass” 3RM Back Squat at 616 lbs.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]

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]