WOD – Page 566 – SNORIDGE CROSSFIT

"Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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WOD Demo: Mikko Salo: Death by Clean and Jerk

Receiving the Bar: by Mike Burgener; CrossFit Journal

Play and learn new sports regularly. Squatch even surfs:

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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The next SRCF Kids (Ages 5-9) 5 Week Session begins on Saturday April 21. Go to MindBody to sign up before the spots are filled. Coach Michelle will be running class each Saturday at 0930 to 1020.

The lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Hook Grip or Not Overhead in the Snatch by Greg Everett, Catalyst Athletics

More Snatches?

Strength WOD:

Snatch
3/2/1/1/1

* 15 Minutes for Snatch practice with excellent technique. Re-grip after each rep is preferred. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

For time:

9 Hang Squat Snatches (135#/95#)
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

Results

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Yes snatches are back. Today was both the full snatch for some strength work and then from the hang for the conditioning workout. Many of you have noticed that we have been doing them often lately along with a lot of cleans. Not just in strength workouts either. I have been programming them both heavy and light, from the hang and the floor, squat and power, with a barbell or with a med ball clean, split or regular stance, and in low rep and high rep mixes.

Why? Because as a gym they are a weakness. Focusing the daily instruction and the opportunity to work on mechanics and technique with more frequency will teach proper movement patterns, muscle memory, and habits that will pay off for two of the most technical barbell movements in weightlifting. The snatch and the clean require speed, coordination and strength. Learning how to use the hips for projecting power to the barbell as well as how to pull your self around and under the bar is something that takes practice. A lot of it. You don’t improve your Oly lifts by working on the basic lifts like deadlift and squat. However working on your clean and your snatch will help maintain or even improve your deadlift, overhead squat, and front squat. Realize also that in order to get the bar off the ground and into position for all the overhead lifts or squats requires one of these two movements. Having a solid clean and snatch is vital to have in your skill-set. Plus they are just tons of fun.

“Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

“Burg’s Eye View No. 3” An Analysis of Bar Path of 2 Different Lifters of Different Proportions: CrossFit Journal

Build A Bar

2 Rounds for Time of:

400m Run
15 Deadlifts (225#/155#)
15 Handstand Push-ups
200m Run
15 Back Squats (135#/95#)
15 Pull-ups

* One bar, must break down and build bar back up each round

Results

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Today’s workout had a slight twist. You had to break down your bar and rebuild it between rounds from your DL to your back squat. This meant some strategy was in order. Making the weight changes “active rest” could save time and keep you moving if you spaced out when to add or remove weight correctly. This type of task mid-workout works your mental focus when you are sucking oxygen and just pushing through and is a fun way to mix it up.

OnRamp 12-4 began tonight. Welcome to Katie, Amy, Jimmy, Seth, and Greg! Introduce yourself and make them feel welcome to SRCF.

The CrossFit Games Update: April 10, 2012

What's a Squat Clean Thruster?

Strength WOD:

Squat Clean Thruster one rep every minute on the minute for 12 minutes.

* Goal to is go heavier with each successive lift while maintaining proper technique. Do not add weight if form and technique fail (i.e no power clean to front squat or push press).

Checkout WOD:

For time:

100 Burpees

Results

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Quote of the day: “CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.” ~ Jon Gilson (article below)

The title of this post was the question of the day.

For the past 100 days both Deb and Sangeeta have been doing the 100 Day burpee challenge. They both started on their own and stuck it out. Deb made it a habit to complete her day’s worth of burpees after her WOD’s upstairs at the gym. It was cool to see their dedication and discipline pay off today as put in their 100 burpees as a checkout “celebration” for the gym to give them some group burpee love. So Buck Furpees, this challenge is over!

Deb, the AM kiddos, and Sangeeta getting their burpee on:

Here’s a new online CrossFit Mag from Canada with a Rich Froning interview and other topics (Check out the back cover for some of the new Reebok Nano colors):

Sweat RX Mag Spring 2012

The Non-Negotiability of Perfection by Jon Gilson of www.againfaster.com

"Over Under"

Main Class:

Teams of 2 complete:

10 min AMRAP:

200m Run
Max Rep Overhead Squat (95#/65#)
2 Minute Rest

10 min AMRAP:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb.

Advanced RX Class: “Over Under”

For time:

3 Rounds for Time of:
50 Double Unders
5 Rope Climbs (15′)
10 Overhead Squats (115#/75#)

Results

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Seabrook Handstand:

Thanks again to our coaches for covering all classes Friday and Saturday so we could get away for some relaxing fun in the sun. It was too short but long overdue.

Happy Easter and see everyone on Monday for a WOD that we have done before but this time is inspired by Deb…

“Recovering from an Injury Like an Athlete” from CrossFit Mission Gorge (CA).

Cleaning Crew

Strength WOD:

Hang Squat Clean
2/2/2/2/2

* Re-grip is allowed, Drop, re-set, DL and go! Rest 60-75 sec. between sets.

Checkout WOD:

For time:

1000m Row
50 Box Jumps (24″/20″)
30 Ring Dips

Results

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“Set-Up and Positioning in the Olympic Lifts” with Coach Mike Burgener,CrossFit Journal preview video [wmv] [mov]

Take Your Medicine

Gymnastics Skill Work:

Handstand Hold and Handstand Walk practice
12 Minutes

Main WOD:

5 Rounds for Time of:

15 Med Ball Clean to Wall Ball Throw (20#/14#)
100m Run
7 Chest-to-Bar Pull-ups
100m Run

Results

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Who loves the med ball clean to wall ball throw? Besides some conditioning today this workout emphasized the clean which you will see again tomorrow. More Oly work!

Thanks Coach Mark for the new warm-up and group stretch and props to those who were able to complete the handstand walk puzzle today. Rob W. did the whole puzzle with no breaks!

“Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing CrossFit“ from CrossFit NYC

We are finally taking a vacation. Granted it’s only two days this weekend but for us that is a huge freaking deal. So much that my daughter has been babbling non stop about PACKING for it. She wouldn’t go to sleep tonight and asked every question possible about where we are going and what we are doing that I fear she is in for a pretty epic disappointment if there aren’t giant pink Easter bunnies, dolphins, whales and unicorns singing on the Washington coast to her the minute we drive up to our Barbie Malibu Cottage complete with a seashell roof and her own private jacuzzi tub.

That said I have to say we are excited for a short 2 day getaway. Why am I sharing this? Because other than the Games this is pretty much our first vacation and time away from the gym in a couple years. Lame. What’s cool is that we have such an awesome group of coaches that are willing to cover for us and each other when life gets in the way of CrossFit (as crazy and unbearable as that thought is). Thank you to all of our coaches who are beyond awesome and especially for letting us take a couple days as a family to recharge and do handstands on the beach. See you all Monday. We’re off to find Easter bunnies, sea shells and dolphins.

* Note to avoid confusion there is NO change to Fri./Sat. classes. They are covered! Get your butts in the gym!

Hang Tight

Strength WOD:

Hang Squat Snatch
2/2/2/2/2

* Re-grip is allowed, Drop, re-set, snatch DL and go! Rest 60-75 sec. between sets.

Checkout WOD:

AMRAP in 4 Minutes of:

10 Push Press (95#/65#)
10 Pull-ups

Rest 4 Minutes

AMRAP in 4 Minutes of:

10 Kettlebell Swings (70#/53#)
10 Hand Release Push-ups

* Scale up to 115#/75# for RX+

Results

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Sean got his new WOD Toy in and worked up to a heavy 1RM Turkish Getup:

Learning When to Let Go: David Millar CrossFit Games

Another Annie? Meet Katrin Tanja Davidsdottir.

"Power Clean Annie"

For Time:

50 Double-Unders
50 AbMAt Sit-ups
5 Power Cleans (135#/95#)
40 Double-Unders
40 AbMAt Sit-ups
5 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
5 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
5 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups
5 Power Cleans

Results

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This version of “Annie” makes it more of a real workout. It also builds on the recent emphasis we have been programming in snatches and cleans. Power clean emphasis today improved a lot of cleans. Remember jumping is designed to get you to forcefully extend your hips to transfer the power of that hip extension into your clean or snatch. It’s not about trying to “box jump” with your bar. Speaking of tomorrow is a snatch day.

Lots of double-under PR’s today. If you are just getting them remember you can work on them by small sets each round before switching to singles. This will get you through the WOD and also give you that skill work at the same time.

Now that the Open is over, Spring Break is almost gone and Regionals is around the corner it’s time to have a Paleo Potuck. Who’s interested? Let us know.

Thoughts On the Open – CrossFit Games

Video: The CrossFit Games Update: April 3, 2012 with Pat, Miranda, Rory and Bob Harper