WOD – Page 539 – SNORIDGE CROSSFIT

Gymnastics Triplet

As Many Rounds As Possible (AMRAP) in 15 minutes of:

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

Josh has come so far in CF Kids:

After 4 days of some barbell work, time for all body-weight and a trio of basic gymnastic skills. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, scale up or down, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

New burpee standard. Jump and touch both hands to the ceiling.

Nutrition:

From The Box Magazine – “The Two-Minute Workout”

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout.

The CrossFit Invitational presented by Reebok will stream live, Saturday at 8:00 p.m. GMT (12:00 p.m. PDT)

Workouts for the first-ever CrossFit Invitational, presented by Reebok, have been announced.

Click here for the full workout descriptions

250 WOD Party

Strength WOD:

Every 45 seconds for 6 minutes complete the following sequence:
1 Power Clean + 1 Hang Squat Clean

* Maintain one load throughout; go heavy with great technique

Checkout WOD:

5 Rounds for time:

7 Burpee Box-Jumps (24″/20″)
12 Overhead Squats (75#/55#)

Results

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Today is a milestone for both Amy N. and Debra who rang the PR bell with their 250th WOD at SRCF. That’s a good number of workouts, a lot of sweat, maybe some blood and tears, and a whole lot of fun.

Wear It Proud:

Read Deb’s “Before & After” CrossFit in her own powerful words and pictures. Congrats, contests, fist and chest bumps and booty slaps to you both! See you tomorrow for 251.

"Jackie"

Strength WOD:

3/3/3/3/3
Push Press

Conditioning WOD:

“Jackie”

For time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

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Sometimes all it takes to make that bar move is knowing that your gym has your back:

7×3 Push Press WOD Demo with Dave Lipson and Camille Leblanc-Bazinet – video [wmv] [mov] [HD mov]

Great to see several “x1 or x2” next to people’s sets today. If you want to get stronger you have to pick (or put) heavy things up and put them down. When we schedule strength days, push for those heavy loads with great technique and you will see gains across the board. Presses, squats, and deadlifts are keys to building pure strength. Olympic lifts like the snatch, clean and jerk build speed, power, and strength. Being good at both types of lifting make you a better CrossFitter, better athlete, and just an all around fitter individual.

Notes:

Tomorrow is our 2nd early class at 6:30AM. I don’t think we can match or come close to Tuesdays world record attendance. Prove me wrong and shut me up by showing up for Coach Moe! Don’t let me down squatchers.

This video below is a really great story about how CrossFit can be life-changing and bring a family closer together.

“Fighting for Greatness: A CrossFit Story” with Johnny Medina III, CrossFit Journal video [wmv] [mov] [HD mov]

Snatch Practice

Strength WOD:

10 minutes to find:
1RM Snatch (Squat)

Checkout WOD:

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Today was all about setting world records! We not only had several snatch world records set (individual PR’s count); we also had a world record in 6:30am CrossFit class attendance, with 11 of you showing up to kick off Coach Moe’s return to early morning torture time. This better not be a fluke. I want to hear that PR bell ring.

“Team U.S.A. Training: Workout 3” CrossFit Journal video [wmv] [mov] [HD mov]

"Baseline + Clean & Jerks"

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups (Hand Release)
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups (Hand Release)
30 AbMat Sit-ups
40 Squats
400m Run

Results

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The bell was ringing today. This tells me it’s time for “Grace” soon (30 C&J for time). There were a lot of PR’s on this WOD today, as well as several raised hands and puzzled looks for “Who hasn’t done Grace before”? So either it will be a chance to PR or time to tackle that benchmark girl for the first time. Maybe we should just do Barbells for Boobs while we’re at it again as a fundraiser (Amazing Grace). Hmmmmmm.

This Sunday is the Oly clinic at Imperial CF (sold out) but Michelle, Debra and Lindsay are all going to work on their jerks and snatches…

Schedule:

6:30AM classes every Tues. and Thurs. start tomorrow! Set those alarms. People better show!

Video: Businessman Fran: This gym hosts an annual formal “Fran” event that builds their CrossFit Community and family.

Pair Up

Main Class:

As a team of 2 complete for time:

60 Toes-to-Bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Over the Box Jumps (24″/20″)
60 Double Unders

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar, ball, box per team; alternate work. Jump up and over box, you may land on box and jump off.

Advanced RX Class:

For time:
3 Rounds of:
7 Deadlifts (275#/185#)
7 Muscle-ups
Then Immediately Complete:
3 Rounds of:
21 Wall Balls (20#/14#)
21 Toes-to-Bar

Results

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Saturday meant either pair up for the team WOD or tackle the pair of couplets in the Advanced RX Class.

Don’t forget that this Tuesday and Thursday at 6:30am we start having an early AM class wtih Coach Moe!

Many of you in the afternoon/evening classes may have recently noticed that Rob has been shadowing me as a coach and demonstrator, and that he has been assisting with some classes. We are very excited that he is on his way towards being a coach in the gym. Rob S. has consistently demonstrated that in addition to being a dedicated CrossFitter he is also great follower and leader whenever he is in the gym. Among many qualities that we look for, spotting inefficient movement and then willingly jumping in and correcting it is vital to coaching for us. He has been continuously improving his knowledge level by earning his CF Level 1 and CF Gymnastics certificates, and has also attended or is registered for various other CF related seminars. I’m looking forward to watching Rob put his skills into practice running classes and ultimately helping people learn to move better.

Rob Coaching:

Navy destroyer named for war hero killed in Afghanistan: USS Michael Murphy aka “Murph” is commissioned into service. Team America!

Hand Release Hell

As Many Rounds As Possible in 12 Minutes of:

6 Hang Squat Cleans (135#/95#)
12 Hand Release Push-ups

Results

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“Team U.S.A. Training: Workout 2” CrossFit Journal video [wmv] [mov] [HD mov]

Hook It

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Snatch

* Post loads, re-grip allowed

Conditioning WOD:

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results

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The Hook Grip. Use it for Snatches and Cleans.

Lindsey Valenzuela snatches 200 pounds, by Again Faster Equipment – video [wmv] [mov] [HD mov]

Nutrition:

“Cooking Chicken Cacciatore” with Nick Massie – CrossFit Journal video [wmv] [mov] [HD mov]

"Blake"

“Blake“

4 rounds for time of:
100 ft. Overhead Walking Lunge (45#/25# bumper plate)
30 Box Jumps (24″/20″)
20 Wallballs (20#/14#)
10 Handstand Push-ups

Results

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“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

Tough WOD. Hero WOD’s always are. RIP.

Austin Malleolo on today’s WOD – video [wmv] [mov]

Heather Bergeron on today’s WOD – video [wmv] [mov]

Snatch Pulls

Strength WOD:

3/3/3/3/3
Snatch Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

10 Burpees
5 Power Snatches (95#/65#)

Results

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The 2nd pull of the Snatch Pull should look the same as the 2nd pull of the Power Snatch (or snatch):

Two weeks ago the Clean Pull, this week the Snatch Pull.

“This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull can be done.” ~ Catalyst Athletics

Video: Snatch Pull Demo: by Catalyst Athletics

Read: A Technical Description Of The Pull In Weightlifting

Chest bumps to Christa for chalking up her first RX’d workout tonight:

Nutrition:

“What Should We Eat–and Why?” by Marty Cej, CrossFit Journal article [pdf]

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.