WOD – Page 550 – SNORIDGE CROSSFIT

Thrusters Suck

Skills WOD:

3 Rounds of Max Reps Strict Pull-ups

* 3 minutes rest between rounds

Conditioning WOD:

5 Rounds for time:

21 Thrusters (75#/55#)
21 Double-Unders

Results

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It’s weird to me that people ask for professional worker-outer’s autographs. Then again I always thought it was weird to ask for any sports athletes autographs. “Rich Froning: Getting Recognized” – [video]

CrossFit Moves Into the Mainstream Without Spending On Ads video.foxnews.com

Paleo/Whole30 Shopping Lists:Autoimmune, FODMAP, and Low-Histamine whole9life.com

This one is missing the photo-bomb:

We have a couple new shirts coming our way. Stay tuned and they should be here around the end of the first week of July.

Shoulder the Load

Strength WOD:

3-3-3
Push Jerk (Clean from floor)

Conditioning WOD:

7 Rounds for time:

6 Shoulder-to-Overhead (135#/95#)
12 Box Jumps (24″/20″)

Results

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Click below for Coach Sean’s Anti-Results

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Register for Hope! CrossFit for Hope: Cures On July 6th we will host this workout to help raise funds for cures for catastrophic children’s illnesses.

Our next OnRamp begins on July 25th and is already full. August OnRamp is TBD based on the CF Games and our annual epication.

The CrossFit Games are Awesome games.crossfit.com

I agree. They are awesome. Since we first went to watch in Aromas in 2009 to each year after they just seem to get better somehow.

Two-for One

Strength WOD:

1-1-1-1-1
1 Clean (Full squat) + 1 Front Squat

Conditioning WOD:

For time:

1500m Row
Then 3 Rounds for time of:
20 Pistols (alternating legs)
25 Kettlebell Swings (53#/35#)

Results

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Happy birthday Mums (Michelle)! You hate squats and cleans, but like pistols and snatches. Since we just snatched, I figured three out of four isn’t too bad.

Ashley’s well timed photobomb makes the main site today! Dad is proud!

CrossFit – CrossFit Games Update Show: June 19, 2013

Burpees…

2 Rounds for time:

15 Handstand Push-ups
25 Pull-ups
30 Deadlifts (205#/145#)
35 Burpees

Results

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Teri’s mini-whiteboard:

“Did you mean to put that many burpees in?” Someone asked me that today. It really does suck to finish off each round with 35 of them. Maybe I should call them “Frownees”.

For you newbies, remember to track your WOD progress in your log books or you can do it online with beyondthewhiteboard.com and after you log your 100th, 250th, and 500th WOD you can buy your “club” shirt. Each level has a different design on the front with the number and our logo on the chest.

Rob and the 250 WOD Club T:

I never realized this was such a big issue for Rich Froning… “Do You Pee During Workouts?” – [video]

Remember if there is an exercise that puts you in that category there is always a sub you can do to avoid a situation.

Snatch Saturday

Main Class:

As a Team of 2, Complete 2 rounds for time of:

1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Split reps evenly for each exercise but alternate work with your partner

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 11 Minutes complete:
2 Snatches (Full) * not touch and go

For time:

1000m Row
80 Air Squats
400m Run
40 Power Snatches (Choose load)

Results

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“Happy Father’s Day, CrossFit Dads” – [ipod] [mov] [HD mov]

CrossFit for Hope: Cures: Sign up for “Hope” to help raise funds for cures for catastrophic children’s illnesses and plan on completing the Hope WOD on Saturday, July 6th. This WOD is similar to “Fight Gone Bad” onlyh with different movements, as well as this one is a fundraiser designed to help charities that impact sick kids. Let’s try to raise a good amount as a gym!

Watch this video of an inspiring young woman who is the face of Hope: “Kate Foster At The Central East Regional” – [video]

Picture Props

4 Rounds for time:

400m Run
5 Muscle-ups
20 Wallballs (20#/14#)

Checkout WOD:

3 Rounds for time:

3 Skin-the-cats
5 V-ups
15 AbMat Sit-ups

Results

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Today’s picture (by Alison) is of Rob hitting double unders on Cannon Beach at the home of the Goonies. It also happens to be the picture of the day on CrossFit.com. No surprise, it’s an awesome picture. Well done Rob and Alison!

If you are wanting to get a father-daughter workout in for Fathers Day morning then come join me and Ashley for a fun team AMRAP this Sunday on Father’s Day, June 16th.

Where: ivivva athletica clothing in Bellevue
When: Meet at the store between 9:45 and 10am
What: A free CF Kids workout with you and your daughter. Dress appropriately, it should be sunny. We plan to walk down the street to the Bellevue Downtown Park.

More Games tickets are going to be available: Spectators at the 2013 Games: More and Better

Central East Regional Live Footage: Men’s Event 7

"Elizabeth"

Choose:

“Elizabeth”

21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips

“Power Elizabeth”:

21-15-9 Reps Each for Time:
Power Clean (135#/95#)
Ring Dips

Results

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The Ring Dip Standard: Top of shoulder below elbow. Full lockout.

Five and Nine

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

5 Rounds for time:

9 Lateral Over the Bar Burpees
9 Deadlifts (225#/155#)
9 Toes-to-bar

Results

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Just two numbers to remember today. No mid-WOD math required. 5’s then 9’s. After today the squats should take care of any residual soreness from Monday’s overhead squat-fest. The 9’s were just an effective gasser.

Here’s a good interview with one of my favorite Games athletes. Graham Holmberg In 2013

Notes:

Attention CrossFit Dads and Daughters:

This Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

Power Hour

Strength WOD:

2RM (Touch and Go)
Power Clean

Conditioning WOD:

For Time:

1000m Row
75 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
25 Push-ups

Results

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Lingua Fran-ca: CrossFit Journal A list of terms that will help you communicate in boxes all over the world.

Example: Shifty (n): Looking at someone’s C2 monitor either surreptitiously or blatantly.

Mental Monday

2 Rounds for time:

75 Double-Unders
50 Overhead Squats (95#/65#)
25 Pull-ups

Results

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A workout like today’s makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme leaves you with nowhere to catch your breath or recover on a different movement, and only the decision to stand there and rest. More time to think about all those overhead squats and shaky legs. It would be interesting to see today’s times compared to this same amount of work but with 5 rounds of 30, 20, and 10 each.

Notes:

Attention CrossFit Dads and Daughters:

Next Sunday on Father’s Day, June 16th join me and Ashley as we lead a WOD in Bellevue for ivivva athletica clothing. We will be meeting at the store in Bellevue between 9:45 and 10am and then kick things off around 10am. If it’s sunny we will all walk over to Bellevue Downtown Park for the bodyweight workout. It’s free and will be fun!

2013 Reebok CrossFit Games Qualifiers: All the athletes and teams going to the Games are listed here.

A Mental Process for Returning to Exercise