WOD – Page 544 – SNORIDGE CROSSFIT

Fun Friday

Strength WOD:

10 Minutes to find a 1RM
Power Clean

Conditioning WOD:

7 Rounds for time:

5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Hand Release Push-ups

Results

Congrats are in order to a bunch of people today. First to Meghann on joining the 500th WOD Club and second to everyone who PR’d their power clean! The last is the 5pm class time set a PR with a huge crew. It’s great to see so many PR’s lately.

Fun to watch (also a really good thruster programming idea…): Big Sky, Montana: Men’s Final

Nutrition:

Did you know? Coconut water is a natural source of electrolytes. Eight ounces of coconut water has more electrolyte content than double that of traditional sports drinks with about half the carbohydrates.

“Warm-Up with Matt Chan“, CrossFit Journal video [ipod] [mov] [HD mov]

Slammin'

Strength WOD:

3-3-3-3-3
Push Press

Conditioning WOD:

3 Rounds for time of:

500m Row
25 Ball Slams (30#/20#)
15 Knees-to-elbows

Results

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Today we introduced slam balls. Powerful, fast, and fun! These are like a combination of kettlebell swing to sledgehammer strike. I’ve wanted to get these for a long time for the gym and the time was right to buy a bunch.

From the Vault: Slam Ball Technique – CrossFit.com

New Classes:

Beginning this Monday 9/9 we will be adding two more 4pm classes to the schedule. We will now have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week!

How to Become a Snatch Master by Cody Burgener

Pick It Up

Strength WOD:

Every Minute on the Minute (EMOM) for 7 Minutes complete:
2 Squat Cleans, pick load

Conditioning WOD:

AMRAP in 9 Minutes of:

100m Run
10 Wall Balls (20#/14#)
5 Up and Over Box Jumps (24″/20″)

Results

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Lu Xiaojun Clean and Jerk 205kg slow motion 2 Amazing clean to squat jerk at 451 lbs. by China’s best lifter.

The Clean Event – video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Homework: Watch this for a hint for a piece of tomorrow’s conditioning workout.

This email from Dan L. was so awesome we wanted to share.

“Hey
Tom/Michelle

I
just wanted to send you a quick note to let you know that joining SnoRidge has
been huge for me. I’m not the “CrossFit changed my life” guy, but it’s
exactly what I was looking for. My main goal was stress relief through
exercise to help balance my work/school/family schedule and it has been perfect.
It’s hard to think (at all) during/after any given WOD which is the perfect
remedy for stress.

It has also helped me turn a corner physically.
I was able drop a bunch of weight (70lbs. or so) over the years through
diet and running, but after that nothing could keep my attention. Since I
joined in April, I have not once thought about skipping out on a workout.
Even with only being able to come twice/week, I have been encouraged with my
progress. Climbing a rope, hand-stand pushups and any more than 2 pullups
(okay 1) seemed like a pipe dream, but after doing a handful of non-banded
pull-ups last night I have done all of those (granted they’re not always
pretty). Even the snatches are starting to come along (save a couple
uncontrolled barbells – my bad).

A few months ago I couldn’t squat deep
enough in the snatch because my hip surgery spot was still a bit sore.
That’s not a problem anymore either. All that to say – you guys work hard
to run a great box and it’s awesome – I wanted to let you know. The
coaching is great and so is the community. And if nothing else, I can now
look at someone’s shoes and know they do CrossFit. Good times.
Consider me a successful convert. ~ Dan”

Angry Chipper

For time:

400m Run
20 Pull-ups
30 Push-ups
40 Air Squats
400m Run
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
400m Run
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)

Results

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This WOD was like a game of Angry Birds. You have a basic strategy going in. That first level is pretty easy and kind of fast. You want all the stars. As you go farther along it gets more challenging and more frustrating. Two stars is good enough. Strategy goes out the window. At some point you hit a wall and you simply want to finish the level and don’t care if you even get one star. You just want the level to be over and you actually don’t even like the game that much.

I wanted to program a chipper that built up in skill as the reps fell. I wanted some of those skills taxed by simpler movements before you get to them. This one had that. The wall was found by the time you reached the muscle-ups, handstand push-ups or overhead squats.

Pull-ups and PFT – US Naval Institute Blog

What is a “Hero” WOD?

Watch: “We Rally” from the “Hotshots 19” memorial event – video [ipod] [mov] [720 HD] [1080 HD]

Chris and Jules knocking out muscle-ups:

"Hotshots 19"

“Hotshots 19“

Six rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run

Results

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19 people have 19 seconds of silence for the Hotshots 19:

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Thanks to everyone who turned out today to honor the fallen husbands, fathers, and sons of the Hotshots 19. It was a tough workout for a worthy but tragic cause.

The 19 – video [ipod] [mov] [720 HD] [1080 HD]

Archived footage of the “Hotshots 19” Live stream from Prescott, AZ

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes all day.

New Classes: Beginning Monday 9/9 we will be adding two more 4pm classes to the schedule. We will have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week. Remember this starts on 9/9!

2 Position Snatch

Strength WOD:

15 Minutes to work up to a 1RM of the following complex:
2 Position Snatch (floor to mid-hang)

Conditioning WOD:

15-10-5 reps of each for time:

Thruster (115#/75#)
Lateral Over the Bar Burpee

* Burpees are lateral jumps with clap overhead

Results

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Demo video of the 2 Position Snatch by Catalyst Athletics

Quote of the day: “Weightlifting is hours and hours of often monotonous and brutal work for years at a time for only a handful of very brief opportunities to demonstrate and enjoy its effects.” ~ Greg Everett

Read: Train Like A Champion: Technique, Habits and Positivity by Greg Everett

The article above has excellent pointers about mindset and training focus in weightlifting that easily apply to all aspects of improving your lifts, training, sport or any other skill.

Either Michelle N. let Spencer pick out his own outfit or Mark did it for him:

Schedule:

Saturday 8/31 we will be running the “Hotshots 19” CrossFit memorial WOD. We will run both class times at 0930 and 1045. Details of the WOD and link to donate any desired amount to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Skill Work

Skills WOD:

12 Minutes:
Strict Pull-ups x 3 Max Sets or Rope Climbs

* If you already have rope climbs then practice Legless Rope Climbs

Conditioning WOD:

3 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups

Results

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Fun skill work with rope climbs and pull-ups today. Many of you either got a legless rope climb (or several), improved to less band or no help with strict pull-ups, practiced foot locks and generally learned better climbing technique.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Announcing the Team World Roster for the CrossFit Invitational

Power Clean and Split Jerk with Jenny LaBaw:

Getting Strong

Strength WOD:

5-5-3-3
Deadlift

Conditioning WOD:

3 Rounds for time of:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Schedule:

This Saturday we will be running the following CrossFit memorial WOD
on 8/31 on behalf of the Hotshots 19. We will run both class times at
0930 and 1045. Details of the WOD and link to donate any desired amount
to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

Tons Of Fun Tuesday

Strength WOD:

30 Minutes to find a 1RM
Clean & Jerk

Checkout WOD:

2 Rounds for time:

20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Tuesday was a great day. Not only were there a bunch of PR’s on C&J’s throughout the day there was also a very cool drop-in visitor in the afternoon classes. Jenny LaBaw, 2 times CrossFit Games competitor in 2011 (6th place overall) and 2012 dropped in for the 6pm class! That is certainly no everyday drop-in visitor.

Jenny LaBaw 2012 Games obstacle course:

(all pictures from games.crossfit.com)

Unfortunately I wasn’t there to meet her but Michelle said she was extremely friendly, cheered others on, took pictures and paid a very nice compliment to our gym by saying “I’ve been to a lot of boxes and this place is so friendly and really inviting.” That is a testament to the community within our affiliate and the way everyone welcomes new people and treats others. Thanks Squatchers for making our gym a place to be proud of!

Jenny LaBaw: Unity of Mind and Body | CrossFit Games

LaBawesome Attitude

Video: Jenny LaBaw Cleans

Mini "Kelly"

3 Rounds For Time:

400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

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Coach Rona Push Jerking:

This Saturday we will be running the following CrossFit memorial WOD on 8/31 on behalf of the Hotshots 19. We will run both class times at 0930 and 1045. Details of the WOD and link to donate any desired amount to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

Congrats to Matt P. who won an entry into the @TransProvence, an 7 day long Enduro Mountain Bike race in the south of France. This will be a trip and a race of a lifetime for him! Good luck!

Notes:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

In October the 2nd “Team USA utterly dominates the rest of the world’s top CF’ers Event” will take place. Froning is going so it’s pretty much a done deal unless they include a pool.

Team USA vs. Team World at the CrossFit Invitational