Category: WOD

Strength WOD:

2-2-2-2-2
Split Jerk

Conditioning:

For time:

30 Burpees
40 Wall Balls (20#/14#)
400m Run
50 Double-Unders
500m Row

Results

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GET SIGNED UP! The 2014 CF Games Open registration is live. Sign up and join the SnoRidge team! We will be running the Open WOD’s each Friday beginning 2/28 for five weeks.

Open For Fitness – [video] Registration for the 2014 Reebok CrossFit Games Open is live.

I posted this to our Facebook group today but wanted to post here to ensure everyone in the gym sees this.

A Word on Safety: 

In light of the accident to Kevin Ogar I have been thinking a ton on this topic. As I watched cleans last night (and while I was lifting) the whole topic of safety was on my mind. I think the tragic accident that occurred at the OC Throwdown serves as a reminder to all of us on the topic of SAFETY. I believe we are a very safe gym. From coaches to athletes we all are acutely aware of how to be safe. Having a small space has driven great awareness, that said it’s never a bad thing to revisit.

Please read these rules and apply every time you lift. Educate others if the opportunity shows itself.

1. Know what you can do, in that moment, and listen to that voice in your head. If you are thinking “this looks or feels really bad” then it likely is. Stop and reassess or reset! 
2. Always put technique over load. A “PR at any price” is a recipe for disaster.
3. Situational Awareness Part 1: Be aware of your surroundings. Look for other lifters/movers. When someone is about to lift, DON’T WALK IN FRONT OR BEHIND THEM. You don’t know which way the bar may go if they bail the lift. It can easily go into you and back into them. Think of it like golf, you don’t talk and move around in someone’s back-swing, ever.
4. Situational Awareness Part 2: Keep your work area organized and clean. Don’t make a pile of bumpers and collars around where you lift. Take the 5 seconds to move things out of the way to the SIDES of the barbell and not in the path of someone else’s. Tripping or stepping on something is that link in the chain that leads to a bigger accident.
5. Know HOW TO FAIL. If you don’t know and can’t execute a proper barbell drop from any position, then you shouldn’t be going for a minimal or maximal load in that position. If you can’t re-rack a bar to your back or front rack on your body, then learn that technique before adding weight for a set of lifts. If you can’t or don’t feel comfortable dropping the bar with weights, then you need to learn how to control it and execute it.
6. Re-read #1. If your buddy, class or coach encourages you to “add more” and you have little to no confidence on your ability to do it, or if you simply don’t “have it” that day, then take personal responsibility to be safe and scale yourself appropriately.
7. If you are unsure, then ASK your coach and then LISTEN to what they have to say (I said LISTEN and not HEAR! Listen = Understanding)

NOTE: KIDS
– Please keep them in the Cave! We’ve been lax specifically in this area lately. It’s the one area I believe we all need to be better about. They need stay in that area to avoid a catastrophe. It may not be fun for them but it’s safe. 
– No more upstairs (where the unpredictable can occur due to lack of supervision). Imagine your kid alone in a room with rings, slam balls, GHD’s, boxes and pull-up bars. Throw in some sticks and mats and it’s like their own personal Ninja Warrior compound.
– No fight club or jumping around the lobby. 
– Under the right circumstances they can sit quietly in the lobby if they are old enough and under self control, but ideally they need to be in the cave. It’s only for an hour. If they can’t handle it then they should remain at home. 

Thanks everyone!