Category: WOD

"Jeremy"

Strength WOD:

15 Minutes to Complete: 
Overhead Squat
3/3/3/3/3

Conditioning WOD:

“Jeremy“

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

Overhead Squat (95#/65#)
Burpees

Results

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OHS_Sam 

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

 This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in CrossFit to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

Children’s drown prevention is an initiative of CrossFit Kids

Jeremy WOD

Notes:

The 2012 CrossFit Games are coming to ESPN starting next week:

ESPN2 TV Schedule

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

* Scale to 1/2 Daniel at half reps/distances (75#/55#)

Results

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“Daniel” ~ CrossFit.com

Pull-up_Rob W

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree  who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

Quote of the Day: “The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.” ~ Patrick Henry

Ring Row_Christa

Notes:

“CrossFit Games Behind the Scenes: Day 2, Part 1” free CrossFit Journal video [wmv] [mov] [HD mov]

Upcoming Events:

CrossFit HQ:

Team "Bear"

Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex:

Power Clean (95#/65#)
Front Squat 
Push Press 
Back Squat 
Push Press  

* Advanced RX Option scale up to 135#/95#

Rules: 

  1. One bar per team, athlete must complete one full Bear Complex before putting the bar down. Alternate after each complex. 
  2. If you fail at any point during the Complex and drop the bar the “rep” does not count. 
  3. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results 

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Sean has problems sitting still. See below. (Not photoshopped)

Spearfish Attack:

Sneak Attack

Spear Stand:

Spear Stand

Overcoming adversity: “Resilient: Brig Edwards” ~ CrossFit Games

“Cooking Honey Sesame Chicken Thighs” with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

"Climbing Annie"

Skills:

10 Minutes to work on rope climbs, foot lock, or double-unders. 

WOD:

For Time:

50 Double-Unders 
50 AbMat Sit-ups
5 Rope Climbs (15′)
40 Double-Unders 
40 AbMat Sit-ups
4 Rope Climbs 
30 Double-Unders 
30 AbMat Sit-ups
3 Rope Climbs
20 Double-Unders 
20 AbMat Sit-ups
2 Rope Climbs
10 Double-Unders 
10 AbMat Sit-ups
1 Rope Climbs

Results

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Annie_James Climbing Annie  

Now this makes “Annie” a fun WOD! Adding rope climbs makes for a real benchmark workout.

Events:

Seattle, WA 9/11 Heroes 5k Run
2040 84th Avenue Southeast Mercer Island, Washington
Mercer Island, WA

Click for information about The Travis Manion Foundation and the 9/11 Heroes Run

Labor Day Weekend Schedule

Saturday 9/1:

One class at 0930; NO advanced RX Class
– WOD will have a “Scale-up” option for Adv RX

Monday 9/3:

GYM CLOSED; NO Classes! Enjoy the last big weekend of summer. If you want a workout then go outside and pick things up and put them down!

Power and Speed

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD:

8 Rounds, Each for time of:

100m Max Effort Sprint
* Rest as needed between sprints

Results

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Quote of the day: “If you want to win a race you have to go a little berserk.” ~ Steve Prefontaine


Sprint

Running the Wrong Way: CrossFit Journal

Who looked at today’s conditioning WOD and said “looks pretty easy”? Who still feels that way after 8 rounds of sprinting? Even if you heeded the advice to stretch and foam roll afterwards, note you will be SORE. Work on mobility and grab a roller and do some self-myofascial release techniques. Your legs will thank you.

Cleans

Labor Day Weekend Schedule:

Saturday 9/1: One class at 0930; NO advanced RX Class
– WOD will have a “Scale-up” option for Adv RX

Monday 9/3: GYM CLOSED; NO Classes! Enjoy the last big weekend of summer. If you want a workout then go outside and do something!

Row Like You Hear Banjoes

Strength WOD:

20 Minutes to complete: 
Front Squat
5/5/5/5/5

Conditioning WOD:

For time:

1k Row Max Effort

Results

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Rob 3.0 Front Squats:


Rob 3.0_FS

“The Rowing Sprint Start” with Shane Farmer, by Again Faster Equipment – CrossFit Journal preview video [wmv] [mov] [HD mov]


ME Row

Max effort row = Night night

Night Night

This should be on the wall in the gym. Code of Conduct:

Box Code of Conduct

That's a Big Pood

Strength WOD:

8 minutes to complete:
Shoulder Press
3/3/3/3

* Power Clean from floor

Conditioning WOD:

For time:

400m Run
21 Kettlebell Swings (72#/53# or 2 Pood/1.5 Pood)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees

Results

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Demon Pood:

Demon Pood

What’s a Pood? It’s a Russian unit of mass. In CrossFit, the main numbers we use in kettlebells are a 1 pood (~36 lbs.), a 1.5 pood (53#), and a 2 pood (72#). Now that you know what it is, please feel free to make inappropriate pood jokes in the gym.

Food for thought:

Quote of the Day: “As a gym owner and a trainer, when I see people move bad at the very start of a workout, all I can think is that is the culture at the gym they come from. It’s a direct reflection of the owners/trainers at that gym.” ~ Freddy Camacho, CrossFit One World

Read the following link to understand the way both Michelle and I (and your fellow coaches at SRCF) feel about local CrossFit competitions. While we fully endorse competing and love to see our people put themselves out there; above all we encourage you to focus on the importance of good movement and good technique first. I feel that we do pretty well in this area and that we have a strong culture that fosters good movement, scaling and safety in our training.

Burpee and Swing 

"Isa-Grace"

Main Class:

“Anyway Overhead Anyhow”

As a Team of Two, men lift 11,000 lbs. and women lift 7500 lbs. anyway overhead for time:

Choose one barbell load from below weight options, then alternate with each partner to complete (use clean and jerk, snatch, thruster, etc.):

Men:

96 Reps Anyway Overhead (115#)
116 Reps Anyway Overhead (95#)
147 Reps Anyway Overhead (75#)

Women:

90 Reps Anyway Overhead (85#)
119 Reps Anyway Overhead (65#)
167 Reps Anyway Overhead (45#)

* One bar per team. One works at a time. Split up the reps as needed.

Anyway Anyhow_Justin and Eloy

Advanced RX Class:

“Isa-Grace”

For time:
30 Power Snatch (135#/95#) 
30 Power Clean and Jerk (135#/95#) 

* Combination of the benchmark WOD’s Isabel (30 Snatch) plus Grace (30 Clean and Jerks)

Results

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Isa-Grace_Spencer

Summer is winding down and you can definitely tell it in the gym. As the sunny and warm days seem to dwindle into the single digits and school buses are right around the corner almost everyone is out taking advantage of it.

This leads to the upcoming Labor Day weekend schedule. As it is the end of summer and likely will be very low in attendance we will be adjusting our schedule for the upcoming weekend.

  • We will be closed on Monday September 3rd
  • For Saturday Sept. 1st we are still determining the class schedule. Stay tuned.

Nutrition:



www.amazon.com

 

SNORIDGE CROSSFIT