Community. Coaching. Caring. Since 2009.
Strength WOD:
10-10-10
Front Squat
* Warm up with 4 sets of 5 reps
Conditioning WOD:
3 Rounds for time of:
400m Run
21 Hand Release Push-ups
12 Box Jumps (24″/20)
Results
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Knees out, butt back, tight core, elbows and chest up.
“Coaching the Low Catch” by Bob Takano, CrossFit Journal article [pdf]
New Details For Regional Competitors games.crossfit.com
4 Rounds for time:
400m Run
15 Deadlift (135#/95#)
10 Hang Power Clean (135#/95#)
5 Push Press (135#/95#)
Results
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The deadlift set-up:
Note the neck, back, knees, grip, and foot positioning above. This is how your deadlift should look before you move the bar.
Blocking Movements for Quality Squats gymnasticswod.com
Air Squat Progression Pt.1 gymnasticswod.com
Gym, tan, laundry weather is here!
Strength WOD:
3-3-3
Overhead Squat
Conditioning WOD:
“Josh”
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
Results
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“SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.”
Notes:
Despite good form, Spencer still gets no repped:
A word on scaling from journalmenu.com:
I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.
“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”
“Yeah, but I scaled.”
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
It isn’t.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games.
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
3 Rounds for time of:
50 Double Unders
35 AbMat Sit-ups
20 Med Ball Cleans (20#/14#)
5 Ring Handstand Push-ups
Results
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Ring handstand push-ups are a fun movement that takes the skill level up a notch. Congrats to Rob and Matt for doing these for the first time in a WOD and for anyone else who stepped up their handstand push-ups today; whether it was strict, deficit, or kipping. Ring the bell and have a RingDing (I used to love these things)!
* Don’t forget your 25 push-ups today. The Challenge is still on.
Poetry in motion:
“Chad Vaughn, 315 pound Clean and Jerk” – video [wmv] [mov] [HD mov]
CF Games:
“Behind the Scenes of the CrossFit Games Open: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]
Main Class:
In Teams of 2, complete for time:
“Team Glen”
40 Clean and Jerks (135#/95#)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
10 Rope Climbs (15′)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
100 Burpees
* Split up and alternate work with partner. One bar per team.
Advanced RX Class:
Choose Team “Glen” or
“Glen“
30 Clean and Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15′)
1 Mile Run
100 Burpees
Results
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.
He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”
First posted October 12, 2012
Rest in Peace Glen.
WOD Demo with CrossFit Boston – video [wmv] [mov] [HD mov]
3 Rounds for time of:
500m Row
20 Box Jumps (24″/20″)
50′ Overhead Walking Lunge (45#/25#
15 Knees-to-elbows
50′ Overhead Walking Lunge (45#/25#)
Results
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“Finding a New Community: Marion Jones-Thompson,” CrossFit Journal video [wmv] [mov] [HD mov]
Thanks to Don and his assisted plank the whole group gets a no rep for the push-challenge pic of the day:
Strength WOD:
2-2-2-2-2
High Hang Snatch
* Vertical dip and torso (“Down and Up”)
Checkout WOD:
3 Rounds for time of:
400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups
Results
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Getting back in the saddle has been slow this week but coaching good people again and getting a few days of sun has truly helped. Thank you all!
Got your Regionals tickets yet? Go here to buy them. We are not going to do a private box as the entry rules are limited to the specific ticket holders and we don’t want to sit in a box while not everyone from the gym could hang out. So get your tix and then we will carve out an area in the stands.
Nutrition:
I know none of you would eat garbage from McD’s or let your kids do the same but if you were having a moment of absolute weakness or somehow forgot your common sense at home remember this:
14 Year Old McDonald’s Hamburger Looks Almost New foxnews.com
“Cooking With Kids: Steamed Kale” with Lanette Doran, CrossFit Journal video [wmv] [mov] [HD mov]
Skills WOD:
10 minutes Muscle-up or Ring Dip practice
Conditioning WOD:
As Many Rounds As Possible in 15 Minutes of:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Results
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Tonight Rob V. and Andrew both got their first muscle-ups. Jenn is also VERY close. Congrats all!
Nutrition:
For those of you (Frank and Amanda) who have newborns read on: The Whole9 Baby Guide
Finding A Healthy Food Balance For Your Kids by Whole9life.com
Video:
“Behind the Scenes of the CrossFit Games Open: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]
“To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]
Strength WOD:
2-2-2-2-2
Shoulder Press
* 20 Minute Max
2-2-2-2-2
Back Squat
* 20 Minute Max
Results
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The CrossFit Total is made up of 3 attempts each at a 1RM for the Press, Back Squat and Deadlift. Today was about finding a 2 rep max for 2/3 of the lifts in the Total. Knowing what your relative maxes are for a strict press and squat are a must. Building strength in these lifts is vital.
Today is day 3 of the Push-up Challenge and the pictures in the Facebook Group are getting more and more interesting. Keep up the 25 a day until May 27th.
One-Arm Push Up Progression by Carl Paoli
The 6 Most Brutal CrossFit WOD’s by mensfitness.com
4 Rounds for Time:
400m Run
50 Squats
* Rest 2 minutes after above WOD then complete:
Max Reps Pull-ups (Single Attempt)
Results
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Coach Michelle and Couch RoRo brief the group before it’s go time:
On Sunday we received a card that practically everyone from the gym signed and the gift of an incredible blooming magnolia tree that is the same as my mother’s favorite tree in her backyard. Knowing that it will be planted in our backyard to bloom each year is a heartwarming tribute to her and I cannot put into words how grateful I really am. I sent a picture of the tree to my brother last night and he was speechless. You all are amazing, generous and thoughtful people and true friends. The past couple weeks has been very hard with her passing but all of your support has helped in countless ways to buoy our spirits. Every time I look at that tree I will not only remember her but I will also remember what an amazing family SnoRidge CrossFit is. Thank you.
Notes:
I wanted to share this email Amy N. sent after the recent squat/rope climb WOD. I thought it was cool:
“Rope a dope – a WOD I remember very well. My #113 WOD in November of 2011 where I let my ego get the better of me. It’s a 7:00 pm class, Tom coaching and Buskas sitting on the bumpers…and me struggling! Seriously struggling to clean the 95#, failing it over and over. You coached me through the whole thing and I finished that WOD RX is 23.31.
In the end, I should have scaled and you tried to get me to during the WOD but I was stubborn. That night you blogged about picking the right weights and not letting your ego get the best of you and how if a Coach suggests you scale something, especially during a WOD, to do it. I felt like a total tool in the morning, like I just got bitch slapped by Coach Tom. Anyway, the whole point of this is. that this week we did Rope a dope again and I’m happy to say I did it in 13:29, didn’t fail one clean and did the back squats unbroken – I’ll take a 10 minute PR. Such a great feeling especially remembering the struggle the first time I did it. I love CrossFit.” ~ Amy N.
Nutrition:
Dr. Oz covered the Paleo Diet today with Dr. Loren Cordain. Let’s hope he believes it. If he does then maybe he can convince Bob Harper to stop selling oatmeal.