WOD – Page 549 – SNORIDGE CROSSFIT

Snatching Nancy

5 Rounds for time:
3 Snatch (Squat) (95#/65#)
15 Overhead Squats (95#/65#)
400m Run

Results

This WOD is similar to the benchmark “Nancy” but adds the three Snatches and moves the run to last. It may look light but it’s not easy. The only other time we ran this WOD we used a power snatch instead of a squat snatch. Today was the full meal deal since this movement has improved significantly for the gym (as well as the overhead squat).

Fuel yourself properly. There are different approaches but skipping meals and pre/post workout nutrition is not a recommended approach. Read: Training On An Empty Stomach by CrossFit Invictus

Events:

Attention: Moms and Daughters:

We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls.
Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5.
RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

“A Year Off, But Not Out: Julie Foucher” CrossFit Games

“The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]

Brutal Fun

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

1/1/1/1/1
2 Position Squat Clean (Floor, then Hang)

Conditioning:

5 Rounds for time of:

7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)

Rest 4 Minutes then complete:

Max Reps in 2 Minutes of:

Push Jerks (Use 155#/105# or scale but go heavy)

Results

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Saturday classes were both a good suckfest. Great effort and brutal WOD’s. Expect more of the same each week.

For those who asked about when we are going to host Barbells for Boobs (“Grace” WOD/fundraiser for breast cancer awareness) we are looking at late November as the likely date. We will also cap off Movember with our “MoBros WOD”. Shirt order goes in Monday!

Notes:

Nutrition and Recipes: Whole30 OAMC Freezer Menu by Stuff I Make My Husband

Interesting legal win for CrossFit in Canada: Victory in Quebec by E.M. Burton – CrossFit Journal

Snatch-Through

Strength WOD:

EMOM (Every Minute On the Minute) for 7 minutes complete:
2 Snatch (Squat)

* Reps can be singles, you have 60 seconds to complete both reps for load

Conditioning WOD:

For time:

1000m Run
100 Push-ups
10 Snatch (Squat) (135#/95#)

Results

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Chris S. and Rob S. jokingly coined a new term tonight after watching several missed snatches behind the head. The “snatch-through” looks like a pass through except with a barbell being dropped behind the head on a miss. After 100 push-ups the brain, body and muscles are not primed and ready to fire for a technical pulling lift like the snatch. Catching the barbell becomes a serious challenge as supporting that weight overhead as you tell yourself to dive under the bar is no easy task. I think almost everyone missed the first 1-2 snatches after the push-ups as the brain had to reboot and switch to thinking “pull”.

This is what we mean when say “lock out” and “finish”:

Here’s some impressive lifting: Spencer Hendel’s 8 reps snatch at 225 pounds – video [wmv] [mov] [HD mov]

The Burpee Penalty CrossFit Community

Pistol Practice

3 Rounds for time of:

10 Thrusters (95#/65#)
20 Pistols
40 Double-Unders

* RX+ (115#/75#)

Results

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There a ton of ways to scale a pistol or single legged squat. We covered some of them today but not all. Today the options included using a ball or box as a target, standing on top of a box and doing a one-legged squat, holding a weight as a counter-balance or using a band behind the hamstrings/glutes that is stretched across a rack for an assisted full range of motion pistol (“ass to ankle”).

Besides the obvious of balance and leg strength, mobility can be a huge limiter to the pistol. Focus on hip, ankle, leg and back flexibility/mobility and work these areas to improve your position in the pistol.

“The Couch Stretch” with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov]

“Pistol Progressions: Parts 1-2” by Carl Paoli, CrossFit Journal

Notes:

Movember has officially launched! What is Movember? Click the link to read up. This is the second year that we have organized a group of MoBros. We will sport glorious lip sweaters for the next few weeks in support of the fight against prostate cancer and finish the month with our “MoBros WOD”. If you participate and register on the site then join “Team Stachquatch”.

Wanna get a shirt? Either be a man and mustache up or be a woman and get a ride.

If you want one tell us your size NLT end of day Friday 11/2. Shirts are Next Level (same fit as our Pick Things Up men/women t-shirts). Men’s are Stone Grey T/Black Ink and Women’s are Stone Grey T/Pink Ink.

To order:
1) Men must grow a Mo to order/earn a MoBro shirt.
2) Post your Size to the whiteboard in the gym or on our Facebook group page.
3) MoBros will get a men’s shirt, MoSistas will get women’s fitted shirt. (Cannot mix a men’s shirt with women’s ink, also MoSista cannot order a MoBro shirt unless you grow a stache)

Not Quite a Burpee Pull-up

10 Rounds for time of:

7 Burpees
7 Pull-ups

Results

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“Junkyard Dog” Warm-up:

This warm-up is effective and fun. Grab a partner, one sits with arms held out to the sides and legs straight while the other jumps over one arm, both legs and then the other arm for a total of 10 trips. After that one partner gets on their hands and knees while the other jumps over their back and then crawls underneath. Do this for 5 sets of jump and crawls. Swap partners and repeat.

Happy Halloween!

Squat Heavy

Strength WOD:

5/5/5/3/3/3
Back Squat

Conditioning WOD:

For time:

As Many Rounds As Possible (AMRAP) in 8 Minutes of:
4 Dumbbell Power Snatch R Arm (40#/25#)
8 Box Jumps (24″/20″)
4 Dumbbell Power Snatch L Arm
8 Box Jumps

Results

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Just like Coach Jeremy: 10’s, 10’s, 10’s on the Bar…

Some days are just perfect for squats. Pouring rain, not too cold, who doesn’t want to climb under a heavy barbell? Some good PR’s today where 1RM’s became 3RM’s and as a gym the high bar back squat is looking great. Remember chest up, knees out and weight in the heels.

Reminder tomorrow no PM classes! Happy Halloween!

Read: “It Should Be Hard” by Words by Lisbeth (I know. TWSS.)

The history and drama behind some of the most popular obstacle course races: “Playing Dirty” by Outside Magazine

2k Row

For Time:

2000m Row (Max Effort)

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Max effort rows are torture. The 2000 meter row is especially horrible. Blood turning to acid in your veins type of horrible. If you truly max out and go for broke at the end you usually end up on the floor with your feet still strapped in the rower and drool coming out of the sides of your mouth. I imagine the little bit of “abs” after was something of a cherry on top.

Homework:

“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler by CrossFitHQ

“Efficiency Tips Pull-ups” with Chris Spealler by CrossFitHQ

Schedule Change:

10/31 Wednesday: All PM Classes (5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

"Frankenchipper"

Creepy Combination for time of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/35#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/35#)

50 Walking Lunges

Results

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The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. This WOD is a quick gasser that’s light but challenging. More so when you have a costume on. We had a big crowd of 5 waves all in costumes and ready to rock on Saturday. We even had two clones of Michelle and I that were spot on!

I got a mail today from Kandahar CrossFit (who I have been in contact with recently and helping design a specific month of programming for the troops over there) and was stoked to hear that 1) they will be using our “Frankenchipper” workout on Halloween and 2) they will be using my month of programming I sent to them for the month of December. Awesome news!

We also had our 4th annual Halloween party at our Castle last night. Open to the whole box; we had a big turnout of pretty much everything you could think of for a costume (or not think of). All of you were entertaining characters and hopefully had a good time. Count Tomula and Countess Shelvira had a blast hosting, drinking and eating paleo and faileo food with all of you. Thanks for coming! By this time next year we may be ready to open the Castle for another round.

REMINDER: NO PM Classes this Wednesday 10/31. Classes at 0830, 0930 and 1130 only. Happy Halloween!

Sincerely, Your Coaches (minus Moe)

Skill Day

Skills WOD:

Rope Climb Progression or Practice (Focus on foot lock and technique)
Muscle-Up Practice

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 10 Minutes of:

15 Wall Balls (95#/65#)
1 Rope Climb (15′)

Results

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Schedule Change:

10/26: “Frankenchipper” WOD! Tomorrow at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”.
10/31: All PM Classes (5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

Kim D. and the Wall Ball: