WOD – Page 526 – SNORIDGE CROSSFIT

Power Hour

Strength WOD:

5-4-3-2-1
Power Clean

* 15 Min max

Conditioning WOD:

5 Rounds for time of:

250m Row or Run (Alternate each round)
5 Power Cleans (185#/135#)
15 Burpees

* Choose to start with either row or run, alternate each round (i.e. if you row first you will row rd. 1, 3, 5 and run rd. 2 and 4)

Results

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Lindsay V. from CrossFit Refinery (below) dropped in today with a group for some power cleans. Welcome!

Transition from 1st Pull to 2nd Pull on the clean; note the vertical shins and how she is maintaining position over the bar with long arms and hamstring tension:

Watch this. We will work this complex into our Oly work when we snatch (1 full + 1 drop snatch – from behind the neck).

“Speed” with Coach Burgener – video [ipod] [mov] [HD mov]

Nutrition:

SFH Response to Omega 3 and Prostate Cancer Study

In addition to Pure Whey Protein we will also be carrying SFH Recovery ($55) in Chocolate and Peach Mango. Recovery is 2/3 pure whey plus approximately 1/3 essential amino acids and should be taken within 1 hr after a WOD.

Agility, speed and power on display with Stacie Tovar:

Ring Work

Skills WOD:

12 Minutes:
Ring Dip Practice

(Progression/practice: Scale as needed to practice any parts of the muscle-up or handstand push-up)

Conditioning WOD:

For time:

1000m Row
50 Box Jumps (24″/20″)
30 Ring Dips

Results

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Read: “Move Like A Human, Perform Like A Beast, Kiss Your PR’s Goodbye Or Implement These 5 Pillars of Functional Training” SweatRXmag.com

Can’t row? We can modify it easily!

The Evans Clan hangs together for one last family WOD before it’s back to college:

"SED PT Test"

Strength WOD:

2-2-2-2-2
Thruster

Conditioning WOD:

For time:

“SED PT Test” from CrossFit Centurion

400m Run
45 Kettlebell Swings (53#/35#)
400m Run
30 Thrusters (95#/65#)
400m Run
15 Pull-ups
400m Run

* This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass.

Results

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Dog Days of Summer:

We brought this WOD home with us from our trip to Sacramento (and a couple drop in’s at CFC, our home away from home). This PT test is a hard and fast chipper that is a great test of motor and minimal load.

“A Beautiful Thing” with Lisa Long and Rory Zambard – [video]

Three Reasons to Get Upset About CrossFit

Snatches

Strength WOD Pt. 1:

1RM (1 Rep Max)
Snatch

* Focus on 1RM full snatch today, but allow enough time after reaching max complete 3×3 of snatch pull at prescribed %.

Pt. 2 Barbell work:

Snatch Pull : 3 @ 100% of 1RM, 3 @ 105%, 3 @ 110%

Results

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Tuesday was focused only on Oly work. After finding a 1RM then you use that load to calculate and perform three sets of snatch pulls. Pulls are designed to work on the 1st (floor to knee) and 2nd (Over knees to full extension with elbows high and outside) pulls of the bar without continuing into the 3rd pull under the bar. Do these as an auxillary movement that builds strength and technique above maximal loads through the two phases of the lift that typically make or break the lift.

Stick Up

3 Rounds for time of:

400m Run
20 Pistols (Alternating Legs)
15 Knees-to-Elbows
10 Handstand Push-ups

Results

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We are back from Pt.2 of our vacation and all coaching schedules are pretty much back to normal. We want to give a huge thank you to all the coaches for covering classes and running things so smoothly without having to interrupt the schedule. We truly have an awesome group of coaches and friends at SRCF.

Some of you may have noticed for this WOD but we introduced an alternate scale for the pistol. Using the single leg high box step up (30″/24″) by alternating the leg for each step up. This method ensures full range of motion while putting a load and balance demand on the single leg. While doing a modified pistol from standing on top of the box and single leg squatting while hanging the opposite leg off the box is also a great scale; often we see an athlete limit their depth once they are off balance or the leg is not strong enough to go through the range. By stepping up on one leg you eliminate that “crutch”.

“Designing The Pig” with Rob Orlando – [video]

"31Heroes"

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run (45#/25#).

** One Bar per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

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Background from the 31Heroes website:

The 31Heroes Project exists to honor the 31 fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s ‘moment of silence’. This is how we choose to honor those that gave all in the name of freedom.

* Attention: The finals of the 2013 Reebok CrossFit Games will re-air on ESPN2 on Sunday, Aug 4 at 11am PT. Tune in!:

Team SRCF group pic of some of the teams who tackled our 3rd annual “31Heroes” today:

Run, Rings and Rope

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

400m Run
5 Muscle-ups
25 Double Unders

Results

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I should just call this WOD “Wilson” as it was basically Rob’s favorite things. It was only missing some handstand push-ups.

This workout was meant to give plenty of opportunity to work muscle-ups and preferably unbroken sets as long as possible. The run and rope was the time to recover for each round on the rings.

Roll out those lats and upper back after all those muscle-ups. Read how below and use those rollers often:

“Untying the Knots: How to Foam Roll Like A Pro” SweatRX Magazine

“Thank You!” CrossFit Invictus by Josh Bridges (check out the pic)

“Schooling the Press” with Matt Chan – [video]

Spirit of the Games: Kristan Clever – [video]

Sprint Chipper

Strength WOD:

1-1-1-1-1
Power Snatch

* 18 Min max

Conditioning WOD:

For Time:

21 Overhead Sit-up (45#/25#)
15 Snatch (165#/100#)
9 Burpee Box Jump Over (30″/24″)

* Power or squat, choose what works. Scale load to ~ 70-80% of 1RM power snatch.

Results

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I did this modified version of the Sprint Chipper the other day (since we don’t have walls or enough GHD’s) and am still amazed at the times put up at the Games. Hope you all enjoyed this fast chipper.

Event Summary: Men’s Sprint Chipper

Event Summary: Women’s Sprint Chipper

Update from the Desk: Sprint Chipper

Clean and Jerk Gone Bad

Strength WOD:

5-4-3-2-1
Clean and Jerk

* 15 Min max

Conditioning WOD:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Push-ups
Clean and Jerk (Choose load)
Air Squats
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

Results

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On Saturday (8/3) we will be hosting the 31Heroes fundraiser workout again (our 3rd year). This 31 minute AMRAP is a team of 2 workout and honors the 30 American service members and 1 military service dog who were KIA in Afghanistan when their Chinook helicopter was downed on August 6, 2011. The 31Heroes Project exists to support the families of all fallen military heroes.

We will run normal class times at 930 and 1045 for this workout. First come, first WOD, there are no sign-ups.

Be on time and ready to warm up and tackle this event to make it go smoothly. Bars and box jumps outside, with ropes/supines inside. Expect to run with a bumper plate.

More info on the mission and the workout can be found at www.31heroes.com

Registering at this link will benefit the fundraiser and get you this year’s shirt.

Kendrick Farris Does Isabel

CrossFit Games Update Show: July 28, 2013

Another CrossFit Games Down

Tuesday 7/30:

Strength WOD:

3-3-3-3
Deadlift

* 12 Minutes to get 4 heavy-ish sets

Conditioning WOD:

3 Rounds for Time:

15 Chest-to-bar Pull-ups
20 Burpees
15 Deadlifts (225#/155#)

Results

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Monday 7/29:

“Nancy”

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

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Saturday 7/27:

In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)

Results

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Friday 7/26:

For Time:

400m Run
21 Push Press (115#/75#)
400m Run
18 Push Press
400m Run
15 Push Press
400m Run
12 Push Press

Results

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Thursday 7/25:

For time:

100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups

Results

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Number One:

We’re Back!

Epication 5 is complete. Here are the WOD results from the past several days. I am in a post Games-Hangover.

We cannot thank Coach Moe enough for running the show while we were gone! Not having to close for 5 days is hey-uge. You are our savior.

This year SRCF was rolling over 20 deep at the Stub Hub Center and it was by far the least stressful and smooth Games experience that Michelle and I have had since the Games moved from the Ranch in Aromas over to the Home Depot Center (now Stub Hub). In 2009 Michelle and I went with a couple of our best friends and realized that the Games is really an amazing and inspiring vacation experience. As we flew home I remember saying we were coming back every year. In 2010 we went with some of our coaches (and good friends) and had so much fun we made it a tradition every year since. For your coaches it’s more than a vacation. It’s also an opportunity to recharge, talk shop, see the best in our sport live, be exceedingly inappropriate, and have a true team building experience. I’m already counting down until 2014.

I want to thank everyone who went down there for helping out, pitching in, going with the flow, and making it a fun vacation for all.

Fittest Man On Earth: Rich Froning – [video]

Fittest Woman On Earth: Samantha Briggs – [video]

Friday Night Lights – [video]

If you want to stream and watch archived events then go check out the Games site.

My absolute most favorite CrossFit Games Picture ever (taken by CrossFit media). Josh Bridges wins the opening night workout with almost all of our SRCF fan club in the background: