WOD – Page 523 – SNORIDGE CROSSFIT

Slammin' Saturday

Main Class:

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

10 Slam Balls (30#/20#)
15 Hand Release Push-ups
20 Kettlebell Swings (53#/35#)

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

Advanced RX Class:

Strength WOD:

5-5-3-3-1-1-1
Back Squat

Skills WOD:

Every Minute on the Minute (EMOM) for 7 Minutes complete:
2 Strict Pull-ups + 4 Deficit Handstand Push-ups (Choose deficit)

Conditioning WOD:

AMRAP in 7 Minutes of:

7 Kettlebell Swings (70#/53#)

7 Slam Balls (40#/30#)

Results

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Slam ball fun for both classes today. It also rained 1RM PR’s for a bunch of people on back squats.

Shoulder issue Pt. 2: Treating Upper Cross Syndrome for Dummies (Part 2)

Max Effort Day

Strength WOD:

25 Minutes to complete:
1RM
Snatch (Squat), Hang Snatch, or Power Snatch

* Choose 1 lift

Skills WOD:

Max Effort Day (Choose minimum of 1):

Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Push-ups Max Reps
Max L-Sit Hold for Time
Muscle-Ups Max Reps
Handstand Push-ups Max Reps

Results

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Saer approves of max day after a 53″ standing box jump!

Recently it was brought up that we haven’t had a “fun” day in a while. One of those days where you get to try different stuff, test out a max, see what you can do. So today was a max effort day where you got to choose a lift, then pick as many skills, movements or sprints that you wanted to try. We have some pretty awesome snatching, running, and jumping FOOLS in here! I have also decided some of you will no longer be allowed to use less than at least a 36″ box jump for “RX” workouts.

Most importantly, it appears as if Rob S. set a world record standing box jump at 67 and 1/2 inches! Or did he…

“Making the Games” with Jennifer Smith and Matt Hathcock – [video]

Jump pics:

Clean and Climb

Strength WOD:

Every Minute on the Minute (EMOM) for 7 Minutes complete:
1 Clean (Squat) + 1 Power Clean and Jerk (pick load)

Conditioning WOD:

AMRAP in 9 Minutes of:

100m Run
2 Squat Cleans (185#/135#)
1 Rope Climb 15′

Results

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From the below article: “Athletes, when we CrossFit in our home boxes, we are training, even as we compete with our own times and our fellow athletes. When you train, realize that we will not be perfect at every movement, and some movements require more work then others. It’s more important to improve the quality of your WOD than it is to have the Rx by your name.”

Read: The RX Factor: 3 Reasons Why You Must Scale Your WOD’s by Amber Larsen

Never Forget

“9/11: Never Forget SRCF Tribute WOD”

9 Rounds for time:

11 Box Jumps (24″/20″)
11 Thrusters (75#/55#)
11 Kettlebell Swings (53#/35#)

Results

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Not Forgotten.

Thank you to Spencer for playing “Amazing Grace” on his bagpipes today before the WOD at the 0930 class. It was a very moving tribute and I was grateful to at least see the video that was taken.

Today was our
9/11 tribute WOD I designed last year (2012) that is different from ones we have
done previously (“343” and the “9/11 Throwdown” in 2011 and 2010). Today is a day to
reflect on the attack on our nation and those who were murdered that day, as well
as the lives that have been lost since that day. Completing a hard
workout dedicated to their memories is a small way to honor them as well
as thank those who have sacrificed for our freedoms as first responders, firefighters, law enforcement and military service members. Never Forget.

The Story of the Only American Not on Earth on September 11th www.theatlantic.com

Double Down Chipper

Strength WOD:

12 Minutes to complete:
5-5-5
Front Squat

Conditioning WOD:

For time:

30 Double-Unders
30 Deadlifts (225#/155#)
30 Double-Unders
30 Knees-to-elbows
30 Double-Unders
30 Pull-ups
30 Double-Unders
30 Ball Slams (40#/30#)
30 Double-Unders

Results

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Someone joined the 500 WOD club! Congrats Kristy! WOD Club t-shirts will be in by the end of the month. The order went in later than I planned and we are waiting for the distributor to ship the blanks to print.

OnRamp for September is full and October is filling fast. Next OnRamp begins Tuesday 10/1 at 7pm.

Do your shoulders a favor and read this: Identifying Upper Cross Syndrome for Dummies (Part 1) CrossFit Invictus

Turkish Get-Ups

Strength WOD:

10 Minutes:
1-1-1-1-1
Turkish Get-up (both arms each set)

Conditioning WOD:

4 Rounds For Time:

400m Run
10 Push Jerks (135#/95#)
10 Burpees

Results

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Derek ran out of Kettlebells to use:

“Cueing the Push Jerk” CrossFit Journal

Pat Sherwood’s Surprise Workout – video [ipod] [mov] [HD mov]

“Good With The Ladies” The Box Magazine

Josh Bridges push jerks at the 2013 Games:

Max Rep Snatch

Main Class:

As a Team of 2 Complete As Many Reps As Possible in 14 Minutes of:

200m Run
5 Chest-to-bar Pull-ups
Max Reps Squat Snatch (95#/65#)

* One partner runs 200m and completes 5 C2B pull-ups while the other partner completes max reps of snatch (full squat). Swap each time a partner finishes the run/C2B pull-ups.

Score total reps of snatch as a team.

Checkout WOD:

For time:

50 Double Unders
20 AbMat Sit-ups
35 Double Unders
35 AbMat Sit-ups
20 Double Unders
50 AbMat Sit-ups

Advanced RX Class:

Strength WOD:

1-1-1
3 Position Snatch (Hihgh Hang/Mid Hang/Full)

Conditioning WOD:

Against a 12 min. time limit:

800m Run

10 Muscle-ups or 20 Chest-to-bar Pull-ups
Max Rep Squat Snatch (135#/95#)

Checkout WOD:

For time:

50 Double Unders
20 AbMat Sit-ups
6 Deficit Handstand Push-ups
35 Double Unders
35 AbMat Sit-ups
6 Deficit Handstand Push-ups
20 Double Unders
50 AbMAt Sit-ups
6 Deficit Handstand Push-ups

Results

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Watch: Big Sky, Montana: Snatch Event Focus on Akinwale’s and Panchik’s snatch technique.

New Classes:

Beginning this Monday 9/9 we will be adding two more 4pm classes to the schedule. We will now have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week!

Fun Friday

Strength WOD:

10 Minutes to find a 1RM
Power Clean

Conditioning WOD:

7 Rounds for time:

5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Hand Release Push-ups

Results

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Congrats are in order to a bunch of people today. First to Meghann on joining the 500th WOD Club and second to everyone who PR’d their power clean! The last is the 5pm class time set a PR with a huge crew. It’s great to see so many PR’s lately.

Fun to watch (also a really good thruster programming idea…): Big Sky, Montana: Men’s Final

Nutrition:

Did you know? Coconut water is a natural source of electrolytes. Eight ounces of coconut water has more electrolyte content than double that of traditional sports drinks with about half the carbohydrates.

“Warm-Up with Matt Chan“, CrossFit Journal video [ipod] [mov] [HD mov]

Slammin'

Strength WOD:

3-3-3-3-3
Push Press

Conditioning WOD:

3 Rounds for time of:

500m Row
25 Ball Slams (30#/20#)
15 Knees-to-elbows

Results

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Today we introduced slam balls. Powerful, fast, and fun! These are like a combination of kettlebell swing to sledgehammer strike. I’ve wanted to get these for a long time for the gym and the time was right to buy a bunch.

From the Vault: Slam Ball Technique – CrossFit.com

New Classes:

Beginning this Monday 9/9 we will be adding two more 4pm classes to the schedule. We will now have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week!

How to Become a Snatch Master by Cody Burgener

Pick It Up

Strength WOD:

Every Minute on the Minute (EMOM) for 7 Minutes complete:
2 Squat Cleans, pick load

Conditioning WOD:

AMRAP in 9 Minutes of:

100m Run
10 Wall Balls (20#/14#)
5 Up and Over Box Jumps (24″/20″)

Results

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Lu Xiaojun Clean and Jerk 205kg slow motion 2 Amazing clean to squat jerk at 451 lbs. by China’s best lifter.

The Clean Event – video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Homework: Watch this for a hint for a piece of tomorrow’s conditioning workout.

This email from Dan L. was so awesome we wanted to share.

“Hey
Tom/Michelle

I
just wanted to send you a quick note to let you know that joining SnoRidge has
been huge for me. I’m not the “CrossFit changed my life” guy, but it’s
exactly what I was looking for. My main goal was stress relief through
exercise to help balance my work/school/family schedule and it has been perfect.
It’s hard to think (at all) during/after any given WOD which is the perfect
remedy for stress.

It has also helped me turn a corner physically.
I was able drop a bunch of weight (70lbs. or so) over the years through
diet and running, but after that nothing could keep my attention. Since I
joined in April, I have not once thought about skipping out on a workout.
Even with only being able to come twice/week, I have been encouraged with my
progress. Climbing a rope, hand-stand pushups and any more than 2 pullups
(okay 1) seemed like a pipe dream, but after doing a handful of non-banded
pull-ups last night I have done all of those (granted they’re not always
pretty). Even the snatches are starting to come along (save a couple
uncontrolled barbells – my bad).

A few months ago I couldn’t squat deep
enough in the snatch because my hip surgery spot was still a bit sore.
That’s not a problem anymore either. All that to say – you guys work hard
to run a great box and it’s awesome – I wanted to let you know. The
coaching is great and so is the community. And if nothing else, I can now
look at someone’s shoes and know they do CrossFit. Good times.
Consider me a successful convert. ~ Dan”