Community. Coaching. Caring. Since 2009.
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:
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.
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.
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.
Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]
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:
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.
Results
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Next Week’s Schedule:
The Truth Behind Lulu’s Lemons? CrossFit Journal
A Flawed System: Walnuts Are Drugs, Says FDA
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
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.
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?
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
Strength WOD:
1RM
Front Squat
Conditioning WOD:
AMRAP in 8 Minutes of:
8 Power Clean (155#/105#)
6 Push Press (155#/105#)
4 Front Squat (155#/105#)
* Must clean bar from ground; no racks
Results
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Josh coaching Frank to a serious warm-up PR:
Almost needed a new red marker today! 33 PR’s on the board with many others very close. Front squat form, technique and loads are all improved. Awesome test day!
Emma on her way to a PR day:
For everyone working on double-unders. This is what we mean when we say “wrist in front of hips, elbows at the sides, push the rope around with your wrists”.
“Hand Position for the Double-Under” with Dan Bailey – video [ipod] [mov] [HD mov]
Strength and Conditioning WOD:
7 Rounds for Time and Load of:
35 Double-Unders
1 Snatch
* Squat Snatch; make one snatch attempt per round. Do not count missed reps.
Results
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On the 1st pull (floor to above knees) the bar should sweep back as the shins go vertical and the knees go back. As the hips and shoulders rise together the chest and shoulders should be slightly forward of the bar at this point. A poor first pull usually means bad news for the rest of the lift.
A Description of the First Pull in the Snatch pendlay.com
Rich Froning and Sam Briggs visit ESPN – [video]
“Bradley“
10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds
Results
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Quote of the day: “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. ~ crossfit.com
Today is set aside to honor and thank those who served our country and defended our freedoms. We have many in our gym that have served in all of the branches of our military. It was extremely cool to see all of the various pictures posted to Facebook of many of our vets from SRCF during their time in the military. Thank you to each and every one of you for your service.
Our small way of honoring the fallen is continuing our tradition of a Hero WOD on this day. RIP Senior Airman Bradley Smith.