WOD – Page 542 – SNORIDGE CROSSFIT

Happy Birthday Meghann!

5 Rounds for time:

30 Double Unders
12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

Meghann requested a birthday WOD and I picked this as it combines something she doesn’t love (DU’s) with what she definitely loves (heavy barbell stuff like the Hero WOD “DT“). Hope you enjoyed this brutal birthday “Double Under DT” combo!

Video:

From the vault (2011):

Annie Thorisdottir (Women’s 2011 CF Games Champion) completes “DT” in 4:49 [wmv] [mov]

Max Power Snatch

Strength WOD:

1RM Power Snatch
* 25 minutes to work up to a 1 Rep Max

Results

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Plenty of coaching on this lift today.

Watch: “The Kipping Dip” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

Ground to Overhead

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, one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Power Clean and Jerks

Conditioning:

10 Rounds for time:

100m Run
3 Muscle Ups (Odd Rounds)
3 Power Clean and Jerks (Even Rounds – 155#/105#)

Results

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Day 19 of the Burpee Challenge

Great day for some clean and jerks. If you used the same load for the Stop the Slop Challenge consider this practice with more reps.

Good luck to all of you competing this weekend. We have two teams in the Seattle Affiliate League and Mark is competing in a throwdown at CF Lynnwood.

Air Force Guardian Angels by CrossFit Community

“The Guardian Angels, a group of highly-trained elite airmen, use CrossFit to train, so they are ready when summoned for combat rescues. They are called Guardian Angels.”

Amazing story: After the Fall: Chris Stoutenburg by CrossFit Community

“My daily motivation is to just be better and to show other people who have disabilities that you don’t have to be put in a box,” he says. “If you push yourself, you can develop more skills and more abilities than you’ve been told that you could.”

Congrats to our latest group of OnRampers!

Jeremy's Idea

Strength WOD:

3/3/3
Front Squat

* 12 Min. max. Warm up then use the heaviest weight you can for each set.

Conditioning WOD:

For time:

1000m Row
–Then 3 Rds. of–
15 Push-up (hand release)
15 Jumping Squats (Barbell 45#/33#)
15 Kettlebell Swings (53#/35#)
–Then–
1000m Row

Results

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This conditioning WOD is a mean one that Jeremy and Kim did recently except with 25 reps of each exercise. Be glad I cut the reps down!

Double Day

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatches @ 70% of 1RM

Conditioning WOD:

15-12-9 Reps of each for time of:
Deadlift (225#/155#)
Med Ball Cleans (20#/14#)
Chest-to-Bar Pull-ups

Results

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Two short but good workouts on tap today. Oh and Happy birthday Greg M. from the SRCF clan!

One awesome “Lumberjack” and CrossFitter and all around human: “Meet Kurtis Bowler” CrossFit Journal video [wmv] [mov] [HD mov]

Nutrition: Heart Surgeon Speaks Out On What Really Causes Heart Disease

A Couple of Jerks

Strength WOD:

2/2/2/2/2
Push Jerk

* Limit load to what you can safely re-rack onto your shoulders

Conditioning WOD:

21-15-9 Reps of each for time of:

Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)

Results

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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.

“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]

Nutrition:

This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map

Whole30^® Approved bacon by Whole9

CF Events this weekend:

From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.

This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!

Max Clean

Strength WOD:

1RM Clean (Squat)
* 25 minutes to work up to a 1 Rep Max

Results

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PR’s by the chalk bucket full today!

READ: “What Does The Early Arm Bend Do?” by Spencer Arnold

Last week was finding your max snatch. Today was the max clean. To maximize time spent on instruction, coaching and lifting there was no checkout today. Great focus on limiting the load to what you can efficiently execute in a clean rather than piling on the weight and breaking down in form. “Sweep it back and finish! Go slow to go fast!”

Trivia: Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”. This was a movement practiced by Germans over the British (from the continent) and involved pulling a barbell up to rest on a belt, then flipped and wrestled clumsily up to the rack position to press overhead. This became known as a slow, nonathletic, and inefficient method compared to the faster way to lift the bar “clean”. The Continental fell out of favor and the clean was adopted by weightlifting federations as the official movement. Thus the story behind the “clean”.

Watch this. She won the OC Throwdown last week and dominated the clean ladder with a max of 240#:

Push, Pull

4 Rounds for time:

400m Run
15 Handstand Push-ups
2 Rope Climbs (15′)

Partial Results

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A couple people recently pointed out we never rope climb on a Monday. Check.

Quote of the day: “You have to embrace adversity. The setbacks that you encounter are actually learning experiences as opposed to things that should deter you.” ~ Tony Hawk

Supine Ring Row:

Make a ring row tougher by elevating your feet but fight to keep your body in a tight plank position throughout the movement. Think “reverse push-up”. The higher the feet the more bodyweight is incorporated into the row. This will help develop general strength for exercises like pull-ups, muscle-ups and rope climbs as well as general core strength.

Jeremy is always there to really help you hit maximum intensity in your WOD:

Notes:

The 5 Best Ways to Break Into CrossFit by discovery.com

Learn to row better: “Tips From a Silver-Medalist Rower” with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]

"Isabel"

Main Class:

As a Team of 2 complete “Tag Team Isabel” for time:

60 Snatches – Choose Power or Squat (135#/95#)

* Partner up, share reps, one barbell

Checkout WOD:

Tabata Intervals of AbMat Sit-ups: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
1 Snatch (80% of 1RM)

Conditioning:

“Isabel” For time:

30 Snatches – Choose Power or Squat (135#/95#)

Results

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