WOD – Page 576 – SNORIDGE CROSSFIT

Happy Birthday Greg!

5 Rounds for time:

12 Power Cleans (115#/75#)
27 Double-Unders
100m Run w/Bumper Plate (45#/25#)

Results

Happy Belated Birthday Greg:

Another good birthday WOD today, this time for Greg. He got his favorites, only the load went heavier. No place to catch your breath.

Schedule for New Year’s Weekend:

Friday and Saturday – No Change!
Monday – NO 0830 or PM Classes! We will have 0930/1030/1130 class times only!
- This means you have 3 slots to choose from (just not early at 0830)
- 5/6/7pm classes are cancelled

Notes:

Chris Spealler: “Passion”

"High Five" Coach Sean!

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Tonight was Coach Sean’s first two classes. High fives all around! Even the couple kids at 6pm got so into giving him (and everyone else) a high five they pretty much turned the AMRAP into 5 HSPU, 10 K2E, and 15 High Five Walking Lunges. Sean is CF Level 1 Certified and USAW Level 1 Sport Performance Certified and has a great eye for seeing and correcting faults. We think he will be a great coach to add to SnoRidge. We are excited that he agreed to coach the Wed. 6 and 7pm classes every week.

Sean HSPU and high fiving:

If you are wondering “What about Coach Moe?” don’t worry. Moe will be covering classes here and there and is hard at work planning our CF Teens Class that will launch late January/early February for a limited number of teens (12-16). Stay tuned and when we are ready to share details you will know it here.

Notes:

Tonight was the 7pm MobiWod with Coach Rona. A couple turned out and reaped the benefits. We want to see more of you turn out regularly.

Don’t rubber-neck, or do your pull-ups like a chicken. When we say “chin over bar” we mean pull yourself over the bar. Don’t launch into a neck spasm and try to throw your neck and become Plastic Man to get the rep to count. If you can’t pull over the bar, work your pull-ups with a band, focus on them through skill work and in warm-ups and get stronger.

Mobility WOD:

“You Can Minimize Neck Movements Under Load, Even the Butterfly Kip“

“Stop the Pull Up Chicken Necking People“

"Helen" and "Heavy Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or “Heavy”:

3 Rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Chest-to Bar Pull-ups

Results

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Even “Mini-Helen”:

Pick your path today. Helen, Heavy Helen or “mini” (that choice was reserved for only one of our clients).

8 weeks until the 2012 CF Games Open. What are you doing to get ready?

Pink vs. Pink. Either way Matt is smiling:

“Brand Development” with Greg Glassman – video [wmv] [mov]

Watch this MobilityWOD below and then grab a barbell in lieu of a foam roller next time you come in. Jeremy had us all rolling ourselves into our personal pain caves last week and I gotta say I am a fan of this twisted self torture.

Mobility WOD: “Modern Gypsy? Let’s Make a Mash Party”

"12 WOD's of Christmas"

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees

Results

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Big turnout for the Christmas Eve WODapalooza today! Almost all of you managed to fall into the rhythm of the 12 WOD’s of Christmas. The first five days of exercises were barbell movements that are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This workout was a gasser that got tough in those middle rounds.

The other way to stay on track was simply to sing the song to yourself as you worked out. Or in Sean’s case just have Jeremy sing a dirty version for you:

We hope you all had a safe Christmas Eve and spent it relaxing with your loved ones!

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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We don’t do abs.

Tomorrow is the 12 WOD’s of Christmas at SRCF! The 0930 class is FULL and if you didn’t sign up expect to wait. The 1045 class is also full but we will run a second wave as needed.

Dress in layers and be prepared to work outside. No whining.
Be patient if it’s crowded and wait upstairs or in the lobby.
All of Santa’s Little Helpers must be on their best behavior or a full report will be filed with the Elf Ministry.
Monday 12/26 we are closed!

No post tonight, we are wrapping presents and finishing Christmas cards for time!

Row, Pull, and Run

3 Rounds for time:

Row 500m
20 Pull-ups
Run 400m

Results

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Wall climbs and thrusters likely took their toll on the shoulders and overhead pressing so today was time for some work on pulling and cardiorespiratory endurance.

Tomorrow for Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!

Christmas Schedule:

Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am is FULL and all those signed up on the whiteboard will have priority for each class
- 10:45 am is almost FULL too but will have a second wave if needed
- Dress in layers and be prepared to work outside
- Be patient if it’s crowded and wait upstairs or in the lobby
- Tell the little monsters to stay calm and obey all instructions from the cockpit
Monday 12/26 we are closed!

“Defining CrossFit” with Greg Glassman – video [wmv] [mov] [HD mov]

CrossFit Games Marathon on ESPN2, New Year’s Day starting at 1:00pm ET – video [wmv] [mov]

Happy Birthday Teri!

Strength WOD:

1/1/1/1/1/1/1
Thruster

* Goal: Fail one rep

Checkout WOD:

As Many Rounds As Possible in 12 Minutes:

12 Burpee Box Jumps (24″/20″)
10 Thrusters (65#/45#)

Results

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Happy birthday to Teri with a little thruster-mania. She loves pretty much every exercise and even suggested the burpee box jumps which almost brought a tear to my eye. Lots of PR bell ringing today on the Thruster and even power cleans for some. As Teri says “Same or better”!

Christmas Schedule:

Normal week Monday through Thursday
Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!
Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am and 10:45 am (No Advanced Class, sign up for one of these times in the box)
Monday 12/26 we are closed!

Notes:

4 days until Christmas! “Top 50 Christmas Toys of the Past Century” by Diego Martinez-Moncada, Daily Infographic.

Wall Climb or Roaming "Diane"

Choose:

“Wall Climb Diane”

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

or “Roaming Diane”

For time:

21 Deadlifts (225#/155#)
21 Meters Handstand Walk
15 Deadlifts
15m Handstand Walk
9 Deadlifts
9m Handstand Walk

Results

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Two versions of the benchmark “Diane” today. One was “Roaming Diane” which is the handstand walking version. Knowing that not everyone lives on their hands the alternate choice was to sub wall climbs. Jeremy and I made up this version and it worked great. The wall climbs tax the upper body and shoulders but still get your inverted, demand control and core tension, and become the challenge in the WOD; just like handstand push-ups in “Diane” or handstand walking in the “Roaming” version. Scaling it further with hand release push-ups still delivered the same intent of the WOD.

Today Rob and Lindsay both completed “Roaming Diane” and it was a lot of fun watching them walk on their hands.

Congrats to the number of you who have hit WOD milestones recently. Marc hit 350. Jim Mc hit 100. John hit 50. I know there are many more than just that but those are fresh in my tired brain. I better get working on a 500th WOD T-Shirt. Or maybe it will just be a pair of Bedazzled Jorts.

Nutrition:

Focus on the quality of food you eat. Don’t waste time counting calories. Eat balanced meals with quality protein, healthy fats, and low glycemic non-starchy carbohydrates to moderate your insulin levels (the fat storage hormone) and you will be well on your way to a healthy body.

“Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journal preview video [wmv] [mov]