Community. Coaching. Caring. Since 2009.
Strength WOD:
Every Minute On the Minute for 7 Minutes (EMOM) complete:
3 Snatch Grip Deadlifts + 1 Hang Snatch (Choose Load)
Conditioning WOD:
5 Rounds for time of:
5 Deadlifts (Choose Load)
10 Burpees
Results
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This goes for men too: 10 Mistakes Women Make With Diets: t-nation.com
Strength WOD:
3-3-3-3-3
Press
Conditioning:
AMRAP in 15 Minutes:
5 Toes-to-bar
10 Ring Push-ups
15 Double-Unders
Results
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So Jon came in and paid his burpee penalty right away for leaving a barbell out last night. The penalty was each like posted to the Facebook picture of his bar = 1 burpee. 79 or so burpees make for a good warm-up!
This Saturday Moe and Lou will be competing together at the Whiskey Throttle Throwdown II at CrossFit Nine in Woodinville. More details here. Good luck, play hard and enjoy the whiskey AFTER!
Strength WOD:
Every 45 Seconds for 6 Minutes complete:
1 Power Clean + 1 Hang Squat Clean (Use 70% of 1RM Clean and Jerk)
Conditioning WOD:
3 Rounds for time of:
400m Run
5 Bear Complex (135#/95#)
* Bear Complex: Each rep (or complex) consists of 1 of each of the following sequence:
Power Clean, Front Squat, Push Press or Jerk, Back Squat, Push Press or Jerk
Results
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Apparently Teri really liked today’s WOD:
After an initial run this turned into a steady 400m crawl for me after each round of “The Bear”. This complex is a great combination of strength, technique, concentration, and stamina.
FitAid: Today we billed all the FitAid punch cards. Each card has been marked off with a red line for those cans that have been paid. Please continue to use up your card blank spots for any cans and those will be billed next month.
Rack setup with Bethanie Giardina – video [ipod] [mov] [HD mov]
Strength WOD:
3-3-3-3-3
Front Squat
Conditioning:
In 15 Minutes complete:
2000m Row
then in the remaining time, AMRAP of:
30 Ball Slams (30#/20#)
20 AbMat Sit-ups
10 Box Jumps (24″/20″)
Results
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Different kind of AMRAP yesterday with a 2k buy-in then the goal was to get as many rounds in the remaining time. Congrats on those who hit a new 3 rep max PR on their squats!
Fight Shorts: We are finalizing the pre-order for men’s SRCF 2.0 Fight Shorts in grey. If you want a pair then post to the Facebook group or let me know by tomorrow. We have other stuff coming soon (women’s tanks, guys T’s and tanks).
Washington Plan to Tax Yoga Leads to Political Posturing by Michelle Hackman, The Wall Street Journal
“Nate“
As Many Rounds As Possible in 20 Minutes of:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Results
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ CrossFit.com
Robert “The Ghost” Guerrero wins his fight against Yoshihiro Kamegai
Main Class:
Complete 5 Rounds of 90 seconds each of:
5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#)
* Rest 3-4 minutes between intervals
Optional Checkout WOD:
For time:
In Teams of 2 complete 4 Rounds for time of:
50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round
Advanced RX Class:
Strength WOD:
1RM Power Snatch
Conditioning WOD:
Complete 5 Rounds of 90 seconds each of:
5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#)
* Rest 3-4 minutes between intervals
Optional Checkout WOD:
For time:
In Teams of 2 complete 4 Rounds for time of:
50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round
Results
Get ready to go while one throws:
This post was delayed due to delayed onset muscle soreness from yesterday’s Stoneway CrossFit Queen Anne Riot Throwdown. This team competition in Seattle was held at the track outside at SPU and over 30 teams competed in scaled and RX divsions. We had three male/female teams of 2 from SRCF compete (Rob W. and Debra, myself and Lindsay, and Rob S. and Julianna) and all of us had a blast placing somewhere in the top 10 teams (results are not yet posted). It was a well run team building event that was a great example of the broader CrossFit community. As Rob W. would say “Everything is AWESOME!”
Events:
31Heroes Team WOD
Our annual participation in the 31Heroes Memorial Team WOD will be on Saturday, August 9th at 9:30am.
More Details to come but go register here. This is a fun and challenging team workout in honor of our fallen heroes.
https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit
CF Games:
Amazing how far CrossFit has come over in Africa.
Skills WOD Pt. 1:
4 Rounds not for time:
1 Weighted Strict Pull-up (Dumbbell)
3 Strict Pull-ups
5 Kipping Pull-ups
* Rest as needed between Rounds; scale to negatives for weighted/strict pull-ups
Skills WOD Pt. 2:
10 Minutes to practice:
Pistol (Single Leg Squat)
* Do mobility towards improving your pistol position; or work on box pistols, negatives, rocking pistols, or pistols.
Conditioning:
3 Rounds for time of:
30 Walking Lunges
15 Toes-to-bar
400m Run
Results
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Pull-up work continues. Practice negatives, strict, weighted and bar hangs to improve your pulling strength.
Tomorrow we have three mixed pairs competing in the Stoneway CrossFit throwdown (Me and Lindsay, Rob W. and Deb, Rob S. and Jules). Should be some fun in the sun and a good opportunity to use our fitness.
Looking for Gold tickets to the CrossFit Games or know someone who is? A few people in the gym have some extra’s to sell so let us know or post to the Facebook group.
Training the Trainers by Emily Beers – CrossFit Journal article [pdf]
Strength WOD:
1-1-1-1-1
Snatch
Conditioning:
For time:
400m Run
9 Snatch (135#/95#)
400m Run
6 Snatch (165#/105#)
400m Run
3 Snatch (185#/115#)
* Full squat; change load as you go
Results
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WOD’s where you get to change the load as you go with the same movement are a change of pace and a challenge that forces concentration and efficiency in your movement. Congrats for those who hit PR’s today and to Spence for his 100th WOD! You earned your 100 WOD Club T-shirt!
3 Rounds of max reps of each of the following exercises:
1 Minute of Row for Calories
1 Minute of Burpees
1 Minute of Kettlebell Swings (53#/35#)
1 Minute of Double-Unders
1 Minute Rest
* In this workout you move from each station after a minute.The clock does not reset or stop between exercises
** Score total reps/calories per round
Checkout WOD:
For time:
50 Hollow Rocks
Results
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Not quite the “Ghost” WOD I posted about the other day, but it was almost the same. Four rounds of practicing “breathing hard”.
Tim McGraw Ripped to Shreds at 47: His Low-Carb Diet & CrossFit Workout examiner.com
In November 2012, CrossFit Toledo owner Joe Lengel was killed in an attempted robbery outside of his gym. On June 12, a judge sentenced the final suspect to life in prison.
Strength WOD:
1-1-1-1-1
Hang Squat Clean
Conditioning:
21, 15, 9 Reps of each for time of:
Hang Squat Clean (115#/75#)
Handstand Push-ups
Results
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Plenty of PR’s across the board today!
The clean and the snatch are the two most technical weightlifting movements. When they are new there seem to be so many areas to focus on and fix that you can quickly become overwhelmed and even lost as to what to address first. As you improve your setup, jumping, and landing positions and the confidence grows it’s important to understand the footwork, timing and execution of each phase of the lifts to continue to make progress. Here are two articles below with great tips on improving your clean.
Catching Cleans by Matt Foreman catalystathletics.com
Improving the Clean through a Better Turnover by Greg Everett catalystathletics.com
The Story in North Central – [video]
