Category: WOD

Team AMRAP

Main Class:

3 Rounds of the following AMRAP’s (Teams of 2): 

As Many Reps As Possible for 6 Minutes:
Max Reps Deadlifts (185#/135#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Push Press (95#/65#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Burpees
* One partner works while one completes 100m Run

Score total reps.

* Partner up, alternate for max reps per AMRAP while one partner runs. (ex. Partner #1 does DL, Partner #2 runs, switch after each run)
** One bar per team, change weight during rest Score total reps and reps per exercise.

Advanced RX Class:

Strength WOD:

Push Jerk
3/3/3

Conditioning:

5 Rounds for total time:

50 Double Unders
10 Push Jerks (185#/135#)
* 1 Minute rest between rounds

Results

View this photo

Max Burpee

“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Adv RX Class WOD Demo with Rory McKernan and Jeremy Kinnick – video [wmv] [mov] [HD mov]

Push Presses

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight exercise WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Climb On

As Many Rounds As Possible for 20 Minutes: 

200m Run
2 Rope Climbs (15′)
20 Kettlebell Swings (53#/35#) 

Results

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The two keys to a rope climb; strong pull-ups and a foot lock. The rest is technique.

Mike RC

A ring row can be an effective way to build pulling strength, improved pull-ups as well as overall core strength. Make them harder by varying the body angle by raising the feet to a supine position. Don’t sag in the midline.

Ring Row_Matt G

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

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View this photo

‘N Sync:

Synchronized Snatches

Synchronized Snatches_2

Synchronized Snatches_3

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit  and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

Knees Out

Strength WOD:

12 minutes to find:
1RM (Rep Max) Hang Clean

Conditioning WOD:

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Handstand Push-ups
Front Squats (135#/95#)
Pull-ups
* Rest 1 minute between rounds

Results

View this photo
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KB Press

What every athlete should know and understand. When is a miss a “miss” or a “fail”? When are you no longer training and just chasing a number? Read below and internalize and this will mean faster progress and minimize unnecessary risk.

When To Move On, and When To Punch Your Missed Lift In Its Stupid Little Mouth by Greg Everett, Catalyst Athletics

Skills:

“Developing the Handstand” with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]

"12 WOD's of Christmas"

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees

Results

View this photo
View this photo

Yoda Elf snatches:

Yoda Elf

Big turnout for Monday’s Feats of Strength. Almost all of you managed to fall into the rhythm of the “12 WOD’s of Christmas”. The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days workout but this one keeps both the reps of each movement and load reasonable.

We hope everyone had a safe and very merry Christmas! Normal schedule tomorrow.

Schedule:

Christmas Week:

  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

SRCF Christmas Cheer:

Xmas Group - 1

Xmas Group - 2

Xmas Group - 3

Lend A Hand

Main Class:

As a Team of 2 complete for time: 

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-bar
30 Front Squats (135#/95#)
30 Toes-to-bar
50 Burpees
100 Wall Balls (20#/14#) 

* Partner up, share reps but alternate exercises in order
** One bar, one KB, WB

Advanced RX Class:

Strength WOD:

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

Conditioning:

For time:

21-15-9 reps of each for time:
Overhead Squats (115#/75#)
Toes-to-bar

Results

View this photo
View this photo

“Umm Lisa what are you looking at?”

Lisa_Snatch Over Bar Burpee

Thanks Rob for lending a hand and coaching my Saturday class since I broke my hand on Friday night. Fluke break doing handstand walking in my checkout WOD. I deliberately avoided mentioning “CrossFit” while at the ER to avoid hearing any “oh that stuff is dangerous” stories.

Michelle and I would also like to give a big Festivus filled thank you to everyone of you for the gift you all gave us. A gift certificate to both Rogue Fitness and the Salish Lodge and Spa are better than anything under the Festivus Pole! Plus the “Always Late But Worth the Wait” license bracket for M is spot on. It was unexpected and very much appreciated. We feel extremely blessed and hope everyone has a happy and healthy holiday and look forward to another kick ass year in 2013.

Festivus

See you all tomorrow for the Festivus Feats of Strength (aka 12 WOD’s of Christmas at SRCF!)! Wear a Christmas sweater or something that screams jingle BAM!

The 0830/0930/1030 classes are full. Show up at 1130 if you didn’t sign up already.

Coming Back to Canada: CrossFit Games athlete Camille Leblanc-Bazinet ready to get back to Canada East.

Wall Climb "Diane"

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts 
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

Results

View this photo
View this photo

Deads

A different spin on the benchmark “Diane” today. Rather than 21-15-9 of HSPU this version with wall climbs is equally challenging on the upper body and shoulders while being inverted, demanding a strong core. 

Congrats to Allison who hit her 100th WOD milestone today!

100th WOD

Triple 7

7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)

* Box Jumps are Games Standard (stand up on top)

Results

View this photo
View this photo

Box Jump_Jimmy Rest_Don

Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.

Power Snatch with Michelle:

Power Snatch_M_1st Pull Power Snatch_M_2nd Pull Power Snatch_M_Finish 3rd Pull

Notes:

CrossFit Games 2013 Rule Book Released

Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit. 

“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Three Class times 0830, 0930 and 1030 with sign ups. (Sign up in the gym on the whiteboard. Please sign up as this WOD is equipment intensive so those who sign up reserve their spot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols 
20 Box Jumps (24″/20″)

Results

View this photo
View this photo

Pistols

Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes. 

Congrats to Kyle for hitting WOD #100 tonight!

Believe CandJ_James L

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

SNORIDGE CROSSFIT