WOD – Page 579 – SNORIDGE CROSSFIT

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.

CrossFit One World: BEWARE OF COMPETITION MADNESS

"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.

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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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:

It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

www.amazon.com

Just Jump

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Hang Squat Snatch

* Post loads, re-grip allowed

Conditioning WOD:

3 Rounds for time of:

5 Muscle-Ups
10 Pistol (Right Leg)
10 Pistol (Left Leg)
20 Toes-to-Bar
30 Push-ups
40 Kettlebell Swings (53#/35#)
50 Walking Lunges
100 Double-Unders
5 Muscle-Ups

Results

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Good Indicator of Good Bar Path – T-shirt pulled up by bar and open hips:

There are a ton of cues to give someone in the snatch or clean. Particularly the snatch. This lift is the golf swing of lifts. It’s complex and there are a lot of things going on with the barbell. Setup, hook grip, foot position, arms, pull, shrug, knees, shoulders, bar path, etc. You can get so caught up in over-thinking everything it can make for a pretty fugly snatch. If the mechanics are there and well understood then it comes down to just “jump”. Even better just jump with your feet staying on the floor. Sure you have to get your technique wired in but once that is there and you start to get heavier simply telling yourself to relax and just jump may be that one thing that puts it all together and gets you a PR.

Rob W. demos the pistol for a change. Where is Nan when you need her?

Notes:

Ah to be 15 plus years younger, have no kids and access to simply just workout all day (being a genetic freak and athletic stud helps too)…

Rich Froning Training Days by All Things Gym

Does your pistol need work? Try: Basic Ankle Mobility Test & Exercises Recap by All Things Gym

Thursday Gone Bad

5 Rounds of max reps of each of the following exercises:

1 Minute of Wall Balls (20#/14# to a 10’/9′ Target)
1 Minute of Row for Calories
1 Minute of Over the Box Jumps (24″/20″)
1 Minute Rest

* In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises.

** This is a three-minute round of max reps per exercise from which a one-minute break is taken before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

*** Score total reps/calories and reps per round.

Results

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Over the Box Jumps:

This morning we received an email that made my entire week. It was a heartfelt thanks from 1LT Mark Bonaudi of Task Force Mustang in Afghanistan for the coffee that Frank led the gym to donate to our troops. It really matters to those who are in harm’s way to see that they are missed and supported. Thank you all again for helping to make this show of support happen!

Here is the original email below and my reply. For those who may wonder when reading my reply to him to “keep your feet and knees together” it is an Airborne saying reminding you how to properly and safely execute a parachute landing fall (as opposed to “feet-ass-head”). It’s a way of saying be smart and be safe.

“On Aug 22, 2012, Bonaudi, Mark R 1LT USA TF Mustangs 21st SIG XO wrote:

UNCLASSIFIED//FOR OFFICIAL USE ONLY

Thank you so much for facilitating the donation and collection of coffee
and goodies for our troops here in Afghanistan. I realize that it was a
group effort, and between you all and Frank it came to fruition.

Today we received some boxes, and the other locations will begin to
receive them over the next few days. There is nothing like getting mail
while deployed, there’s really nothing like getting good coffee while
deployed, and to top it off it is truly priceless knowing there is a
group of people out there supporting our service members while we are
away from home bringing the fight to the enemy.

So, thank you Snoridge Crossfit! Your generosity, kindness and support
does not go unnoticed.

Regards,

MARK R. BONAUDI
1LT, SC
Executive Officer
21st Signal Company
Task Force Mustangs
Kandahar Airfield

UNCLASSIFIED//FOR OFFICIAL USE ONLY

On Aug 23, 2012, SnoRidge CrossFit wrote:

Hi Mark,
THANK YOU for sending this mail and for all that you and the soldiers of TF Mustang are doing over there. This made my week. Frank did all the work, we only helped to get the word out.

Supporting the troops is something that I feel very proud that our gym embraces and really turns out for. We have seen it for everything from Hero WOD’s, to Fight Gone Bad and 31Heroes fundraisers, and now this. Knowing it is for those who served with Frank is an even bigger plus. We hope you all enjoy the coffee and it brings you all a reminder of home when it’s brewing. If there is a need for more coffee or any other stuff don’t hesitate to ask. When you get back you have to drop in again for another WOD.

Stay safe and keep your feet and knees together!
~ Tom”

Notes:

Rich Froning leaves no doubt why he is the best competitive exerciser in the world. Coach Mike Burgener leaves no doubt why he is the best Oly coach in the world. Watch:

Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning’s 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event. – video [wmv] [mov] [HD mov]

Happy Birthday Allison!

5 Rounds for time:

Run 400m
21 Deadlifts (185#/135#)

Results

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Allison (center in pink) celebrates her birthday with some of the afternoon crew:

Today’s workout is one we have done before that I originally got from CrossFit.com. Happy birthday to Allison who got to deadlift and run (a fave and not so favorite exercise)!

BTW here is the new approach to the birthday WOD. If you want one then you have to request it. You can pick a past workout we have done, a crossfit.com main site WOD, a Hero WOD or a Benchmark Girl WOD (all within reason) and I’ll see how we can fit it in. You can also give me your likes and dislikes and I’ll find one that fits. I won’t guarantee you’ll get your choice, as it has to take into account logistics, scaling, time domain, suitability for a class, and remainder of the programming for a given week. Hint: Don’t come in and request “Bull”. I’ll simply laugh at you and then make you do one round of it by yourself sometime. Likewise don’t request something so rough that you cause us to lose 10 clients as a result (like “10k Row” or “Annie Are You Okay?”) or something so easy that I bitch slap you for suggesting it (like “Annie”). That is a checkout WOD. If you ask for that I’ll make sure you do something hard up front (that’s what she said).

Death By Pull-up

Strength WOD:

Back Squat
5/5/5/5/5

Checkout WOD:

“Death By Pull-up”

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups 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 reps in the last round completed.

Results

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Do this:

Then this:

“The CrossFit Experience with Kelly Starrett” by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

* RX+ go heavy

Results

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Frank and the 31Heroes Coffee Haul:

Here’s a couple pics Frank took of the coffee donations for the troops from his old unit that is deployed in Afghanistan. In addition to hosting and completing the recent 31Heroes WOD the gym helped Frank put together enough coffee and goodies to fill 15 boxes for our servicemen and women. Thanks again to everyone who donated for these care packages!

Will Speal compete again? Sounds like it! Future Unknown: games.crossfit.com

“The Skill Transfer of the Burpee” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Over the Top

Main Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (115#/75#)
Box Jump (24″/20″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

** You must alternate exercises. Do not move on to the next set until your partner is done with their reps. (i.e. If you finish box jumps you must wait until your partner completes their OHS to use the bar)

Checkout WOD:

50 Toes-to-Bar for time

Advanced RX Class:

As a Team of 2 complete for time:

Both team members must alternate and complete 10-8-6-4-2 reps each of:
Overhead Squat (155#/105#)
Box Jump (30″/24″)

* One bar and box per team. Partner 1 begins on 10 reps OHS, partner 2 begins on 10 reps box jumps. Swap and Partner 1 does 10 box jumps and Partner 2 does 10 OHS.

Checkout WOD:

5 Rounds for Time of:

3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU

Results

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The Chelanstand Walk:

Brinkley said “Is that all you got old man?”:

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”

The Overhead Squat by Greg Glassman: CrossFit Journal