WOD – Page 574 – SNORIDGE CROSSFIT

"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:

Why You Need to Know Your Squat to Clean and Jerk Ratio: by Bob Takano, breakingmuscle.com

165# No Hands Clean and Jerk. Don’t try this.

Spencer’s No-Hands Jerk from The Outlaw Way on Vimeo.

AMSNAP

As Many Rounds As Possible in 20 Minutes of:

10 Snatch (95#/65#)
10 Ring Dips
10 Knees-to-Elbows

Results

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“As Many Snatches As Possible”

Frankenchipper tomorrow at 1000! Wear a costume or beware!

Good read below. Tell me you didn’t experience these things.

The Ten Things That Happen When You Begin CrossFit: TheReformedBroker.com

Nutrition:

Cooking With Massie: Thai-Style Chicken Curry

"Diane"

Strength WOD:

5/5/5
Deadlift (moderately heavy working load, not a 5RM)

Conditioning WOD:

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up

Results

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Benchmark day! Eric and “Diane”:

What are the CrossFit benchmarks? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Schedule Change:

10/26: “Frankenchipper” WOD! Sat. at 1000! This is a CHANGE to the start time. We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
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!

Pull Your Load

Strength WOD:

3 Sets of ME (Max Effort – Ends when you come off the bar; rest as needed between sets)
Strict Pull-ups

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Push Jerks (115#/75#)
30 Air Squats

Results

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Couple of Jerks:

Notes:

10/26: “Frankenchipper” WOD! Sat. at 0930. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
11/30: Advanced RX Test at 6pm (3 spots, you must sign-up in the gym – you must be ready and are expected to know the requirements of the test)

Nutrition and other:

Zucchini Spaghetti (Zoodles) & Meatballs by nom nom paleo

Cooking With Nick Massie: Bacon Sprouts CrossFit Journal

Why Do I Stink When I Work Out? Fox News Magazine

Tabata That

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise:

Med Ball Cleans (20#/14#)
Double-Unders
Push-ups
Kettlebell Swings (53#/35#)

Results

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The Pop and Drop:

The key to the med ball clean is the shrug and pull under or “pop and drop”. Finish the shrug and pull under fast. Emphasize the speed through the middle and the “finish” with the shoulders back behind the ball while the arms are long then drop under quick into the receiving position or front squat. This is the same in the barbell clean and snatch.

The Burgener Warmup: Coach Mike Burgener – CrossFit Journal

Are You Ready For Some Mustache?

For Time:
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips

Results

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Who hit muscle failure today on either the pull-ups or dips?

Alright SRCF MoBro’s: Movember is almost here! Hide your razors, it’s time to spread the joy and luxury of a mo to our loved ones while showing our support of the fight against prostate cancer. For the month of November I am programming “Mustache” every day for all the dudes. Think of it as an additional “checkout WOD”. You get to tell anyone who protests “I have to, it’s on the whiteboard. If I don’t then I am scaling the whole month.” Besides who would protest a mustache? That is like saying you don’t like bacon.

“Knowledge is power. Moustache is king.”

Nutrition:

“Cooking Seafood Bouillabaisse” with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]

"Annie" All Cleaned Up

For Time:

10 Power Cleans (155#/105#)
50 Double-Unders
50 AbMAt Sit-ups
8 Power Cleans
40 Double-Unders
40 AbMAt Sit-ups
6 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
4 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
2 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups

Results

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Last week was Snatching “Annie”, this week is “Annie” All Cleaned Up (Annie being a CF Benchmark Girl workout of just the Double-Unders/Sit-Ups). Back in April we did a version called “Power Clean Annie“. It was lighter (135#/95#) and had a total of 25 Power Cleans to today’s heavier 30 reps. Compare your results today to back in April if you did both. I saw several PR’s or progress of some sort (DU’s or load).

Nutrition:

Read this: Six Reasons Why The Whole30 Didn’t Work For You by Whole9

Michelle and I have both completed a Whole30 program with great success. We achieved and in some cases beat our expectations we had going in. We stayed 100% strict for 30 days (and actually did a Whole45 before our “cheat”) and saw some pounds come off, sleep and recovery improve, and performance in workouts get better. At the same time a nagging injury I had healed up. Eating cleaner directly improved my health, cut down on inflammation and got my body “on track” by tuning up the 10% where we stray off course of our typical paleo-influenced lifestyle. For those of you who are considering kicking off another 30 day challenge or who may have tried one and not felt that it worked then read the above article and think about whether any of it applies. It has some great points to consider and can help set realistic expectations going in.

Out Front

Strength WOD:

2/2/2/2/2/2
Front Squat

Conditioning WOD:

Choose either:

As Many Rounds As Possible in 12 Minutes of:

3 Muscle-Ups
7 Front Squats (155#/105#)
200m Run

As Many Rounds As Possible in 12 Minutes of:

6 Chest-to-Bar Pull Ups
7 Front Squats (135#/95#)
200m Run

Results

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Carly Front Squats:

The “Frankenchipper” is around the corner! On Saturday 10/27 is our annual costume Halloween WOD starting at 0930. We will run waves as needed. The only “rule” for this one is you have to have a costume. If not then there will be a penalty incorporated into your workout.

Later that evening we are hosting our annual SRCF Haunted Halloween party at our house. This one is an adults only party and the gym is invited. Bring a dish and wear your costume (costume definitely required). No costume no entry. If you didn’t see the evite or if you don’t use the Facebooks let us know and we will get you the details. It’s spooktacular!

Notes:

Heads up that tomorrow night 10/18 from 6-7 John Zanas from Peak Spine and Sports will be upstairs in the gym for a free screening to anyone who has a potential physical trouble spot or injury concern or range of motion limitation.

He will assess your symptoms and whether it is a stability or mobility issue and give you advice on what to do to improve it. The goal is to give you self treatment options to avoid actual injury or time lost form training/exercise.

Oh and did I mention it’s free? Just show up and go upstairs and see him.

“Cueing the Power Position” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Nutrition:

Good eats! Meatza. It’s what should be for dinner.

Mr. Pink and the Muscle-Up:

Snatch "DT"

5 Rounds for time:

9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results

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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your power snatch or overhead squat (or both). As each barbell movement builds on the next, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then focus on mobility and flexibility. Put the time in during warm-ups or post-WOD and practice your overhead squat with a PVC or bar every chance you get. Ask a coach for a set of eyes to watch as you practice.

Three PR’s today that I know of: 1) Happy 100th WOD to Chris S.! 2) Meghann RX’d and PR’d this WOD by a CrossFit mile 3) We set a new 7pm class attendance PR. Boom!

Notes:

Team U.S.A. wins the CrossFit Invitational, presented by Reebok.

Click here to watch a replay of the Invitational