WOD – Page 525 – SNORIDGE CROSSFIT

Mini "Kelly"

3 Rounds For Time:

400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

Coach Rona Push Jerking:

This Saturday we will be running the following CrossFit memorial WOD on 8/31 on behalf of the Hotshots 19. We will run both class times at 0930 and 1045. Details of the WOD and link to donate any desired amount to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

Congrats to Matt P. who won an entry into the @TransProvence, an 7 day long Enduro Mountain Bike race in the south of France. This will be a trip and a race of a lifetime for him! Good luck!

Notes:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

In October the 2nd “Team USA utterly dominates the rest of the world’s top CF’ers Event” will take place. Froning is going so it’s pretty much a done deal unless they include a pool.

Team USA vs. Team World at the CrossFit Invitational

Partner Power

Main Class:

As a Team of 2 complete for time:

60 Box Jumps (24″/20″)
20 Power Snatch (115#/75#)
50 Toes-to-bar
20 Power Snatch
40 Burpees
20 Power Snatch
30 Handstand Push-ups
20 Power Snatch

* Partner up, split reps as desired and move in order, one barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning WOD:

10 Rounds for time of:

3 Power Snatch (135#/95#)
3 Muscle-ups

Results

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Great tips in the following article for both lifters and coaches. Note
we mention shrug but always focus on FINISH! The tips on power position,
hook grip and the mention of no gloves are outstanding.

6 Olympic Weightlifting Habits To Break Today! by Daniel Camargo Boxlifemagazine.com

Here are some great skill development ideas for learning to handstand hold and progress to a handstand walk by none other than Jeff Tucker, the guru of CrossFit Gymnastics. Read up and then get those feet up!

Getting Comfortable In The Handstand by Jeff Tucker Boxlifemagazine.com

Bottoms Up

Strength WOD:

3-3-3-3
Back Squat

Conditioning WOD:

For time:

30 Back Squat (135#/95#) * Clean from ground
1000m Row
50 Double-Unders

Results

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Some Pics from the Games:

“Being Present” with Valerie Voboril – [video]

Ladder AMRAP

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 8 Minutes of:

Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB Swings, and 2 Thrusters, for round 3 do 3 KB Swings and 3 Thrusters, and so on.

Results

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Over the Shoulder(s):

Great work on the strict press today. This is one lift where every little adjustment makes or breaks that barbell path as it goes up off the shoulders. Knowing when to breathe, how to stay tight, grip, elbow and hand position etc. must be consistent or you will stall.

Conditioning workout worthy of an Open WOD:

Notes:

Congrats to Anna S. for achieving her 500th WOD yesterday!

Rob and Rona just came back from the CrossFit Tour Big Sky Montana Affiliate Gathering. Here’s a good write up of what they watched over the past weekend. Sounds like a ton of CrossFit fun.

Visions of Big Sky CrossFit Tour

"Barbara"-ish

3 Rounds for time of:

20 Chest-to-bar Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Squats

* Rest 3 minutes between each round, record total time

Results

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So Angry:
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This one was very close to the benchmark “Barbara” but with chest-to-bar pull-ups and less rounds. If you felt crushed from the 3 “all out” rounds then imagine how the 5 rounds would feel. The rest is what makes it nastier as it allows you enough recovery to push harder each round.

Some pretty interesting facts from the Games: By the Numbers: A Look at the CrossFit Games in 2013

Bar Method

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

200m Run
3 Deadlift (135#/95#)
5 Hang Power Clean (135#/95#)
7 Push Jerk (135#/95#)

Results

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Brutal Fun:

Bar method CrossFit style. Fun complex today that tested how long you were willing to hold the barbell. This complex built from the ground up and came down to the efficiency of the cleans and the endurance of maintaining the push jerks.

R You Rogue – Chris Spealler Rogue Fitness

Reebok Crossfit Games 2013 Men Legless Event: Final Heat

10 Celebrities and Athletes Touting the Benefits of the Paleo Diet

Choose Your Snatch

Strength WOD:

12 Minutes to work up to a heavy single
Snatch (Squat)

Conditioning WOD:

For time and load:

800m Run
30 Snatch (Squat) – Choose your load
800m Run

Results

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Congrats to Kelli for her 100th WOD and to Michelle “Mums” for her 300th! Also congrats to Spencer for being named “Snatch Whisperer” in the AM class by the ladies. So many questions…

Today you got to choose your snatch load. If you are new then the power snatch or from the hang was the alternative. Whether it’s power, full or hang you should always think sweep the bar back, big finish and shrug, elbows high and outside and speed through the middle!

Dave Castro explains details of the Hotshot 19 Event, August 31st – video [ipod] [mov] [HD mov]

“Hotshots Together, CrossFit Together” – video [ipod] [mov] [HD mov]

Team x Two

Main Class:

As a Team of 2 complete for time:

800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps

* Partner up, share reps (except runs), one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

As a Team of 2 complete

2 Rounds for time:

200m Run w/Bumper Plate (45#/25# – team runs together)
30 Power Cleans (Bodyweight)
40 Burpee Pull-ups
200m Run w/Bumper Plate (45#/25# – team runs together)
50 Deadlifts (Bodyweight)
60 Ring Push-ups

* Partner up, share reps (except runs), each athlete uses their own barbell (load to bodyweight)

Results

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Double Team WOD fun today!

Top Athletes Throwdown at the 2013 CrossFit Tour – Men [video] Women [video]

Elbows Up

Strength WOD:

3-3-3-3
Front Squat

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 6 Minutes of:

Front Squat (135#/95#)
100m Sprint

* Starting with 2 front squats the first round, do 4 squats the second, 6 squats the third, etc. Keep adding two squats each round until the 6 minutes is up. Bar must be cleaned from the ground.

Rest 3 minutes then complete one of the following:

As Many Reps As Possible (AMRAP) in 1 Minute of:

Push Press (65#/45#)

As Many Reps As Possible (AMRAP) in 2 Minutes of:

Handstand Push-up

Results

Aaron R. with a new front rack position:

Coach’s Prep Course Lunchbreak Workout with Jason Khalipa, Garret Fisher, Austin Malleolo, and James Hobart – video [ipod] [mov] [HD mov]

Heavy "Helen" + 1

Skills WOD:

12 Minutes:
Goat Practice

* Pick a skill you NEED to work on and do it.

Conditioning WOD:

4 Rounds For Time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups

Results

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Tips on skill work practice. Prioritize the basics first over advanced technical skills when working on a “goat”. Examples that come to mind would be having strict pull-ups (chest-to-bar preferred) and ring dips before thinking about muscle-ups, or a free standing handstand before handstand walking, single under before a double-under, etc. This is one of those rare times where we prescribe that you get to pick your skill but remember to focus on mastery of the building blocks to those skills. Today was great to see the variety of skills that everyone chose to work on. Everything from double-unders to pistols to handstands to planks to dips to rope climbs.

Congrats to Teri for reaching the “500 WOD Club”! She earned her shirt (which I apparently need to order):

Teri and Mark celebrate “500” with an obligatory CrossFit handstand pic:

Housekeeping announcement:

Please do NOT use your foot to flush the toilets. Use your hands, that is what they are for, then wash them. If you are a germ-a-phobe use a piece of toilet paper (not a paper towel since you can’t flush those). Using your foot can result in breaking off the handle to the toilet (which is what happened in one of the classes today) and now I not only have to go get parts and fix the toilet; it means we are short a toilet (since I prefer to not have everyone reaching into the tank and pulling the flapper chain). I don’t like being a plumber, and I didn’t sleep in a Holiday Inn Express last night so if it’s more than a handle switch I will be massively annoyed. Stuff breaks, but if you break it, own up to it and let us know so we are aware of it. Please respect the equipment, space, building etc. and treat things in the box as if it is your own. If you flush your own toilets at home with your foot, then I guess I would rather you NOT treat things in the box as your own. Instead treat it like mine and use your freaking HANDS!!!

Mastering The Muscle-Up boxlifemagazine.com

Going Paleo Without Really Trying boxlifemagazine.com