WOD – Page 617 – SNORIDGE CROSSFIT

Back in the Swing of Things…

Today was our first day back from California and we borrowed this WOD from our visit to CrossFit Centurion.

After Warm-up:

Deadlift 3×3

3 Rounds for Time:

400m Run

12 Sumo Deadlift High Pull (SDHP) 95#/65#

12 Box Jumps

12 Pull-ups

Everyone’s pull-ups are moving along nicely. Jumping pull-ups are more powerful with full ROM (range of motion), some have “graduated” to less assistance on the bands, and Curtis got his first rx’d pull-ups today in one full-round of the WOD! We will focus more on these later in the week with pull-up ladders and kipping instruction.

Notes:

I also wanted to congratulate my brother Jim and six of his fellow soldiers from the Texas Army National Guard who all were Level 1 Certified this past weekend at Alamo CrossFit in San Antonio, Texas. This group will become the core cadre for leading CrossFit PT for their units at Camp Mabry in Austin to ensure that those who protect our freedoms are at their fittest.

Camp Mabry National Guard Level 1 Coaches and their CFHQ Cert staff:

Magic Pill?

Rest Day or if you are so inclined here’s a WOD:

4 Rounds for time:

400m Run

50 Squats

Read “Dangerous” by Patrick Cummings of Again Faster. This quote comes to mind: “There is no substitute for hard work and high intensity.”

Curtis recently shared with us this email:

“This afternoon I forgot to tell you that my general fitness was tested this weekend while I spent close to 14 hours doing heavy yard work – lifting, digging, pulling, punching, stabbing, cursing, etc. I noticed that my body awareness (form), strength and endurance were all at higher levels than I can remember. I am very excited about my early results with your leadership through CrossFit.”

There is no magic pill to losing weight or to becoming functionally fit. You cannot put half the work in and expect more than half the results. It takes discipline, consistency, and hard work.

For those of you who have started with us recently, what observations or results have you seen? Or have you seen none? Please post your thoughts to comments.

We are wrapping up our vacation and heading home. We look forward to seeing all of you back in the gym. Once again we were reminded of the incredible community of CrossFit. We were fortunate enough to visit Ian and Allison of CF Centurion twice this weekend in their very spacious, new box. They have a first class gym with first class people. Everyone went out of their way to welcome us and we made some new friends. Toby, who we had met before at CF Sacramento also dropped in for the WOD today. The community and brotherhood/sisterhood aspect of CrossFit is something you just don’t find too often. Once you do you’re hooked.

5k Run

For Time:

5k Run

Enjoy the sunshine and go for a run with a great view of Mt. Si and the Cascades! We’ll do the same in Granite Bay, CA. Post your time to comments.

Walking Lunges

400m walking lunges for time.

Keep the knee behind the toe box, let it gently kiss the ground. Hands off the knees while lunging and keep the chest up. This WOD is tougher than you think.

Jim practicing.

Yay for Burpees!

“Burpee Time”

3 Rounds for Time:

20 Burpees

30 Sit-Ups

40 Squats

While we are closed for vacation here is a WOD for today that won’t require anything except for you. Burpees must be chest to floor and terminate with jump and arms exended with a clap over head. Enjoy!

Here’s a video from the CrossFit main site of the Burpee: Burpee Demo

"Helen"

3 Rounds for Time:

400m Run

21 Kettlebell Swings (54# M / 35# W)

12 Pull-ups

This benchmark WOD is tough. Travis summed it up with “that was deceiving”. Everyone improved today by either scaling up a kettlebell or band for pull-ups. Or both!

Helen is a WOD that always seems to start great and by the end you are telling yourself to not let go of the kettlebell or pull-up bar as the time just speeds up. This is one that the best of times simply are achieved by going fast and “unbroken” through all three rounds.

Here’s a “Helen” video from CrossFit.com of two incredible athletes showing a mind-numbing pace for Helen. This video shows a race between one man and one woman with different strengths at play. Dutch Lowy is a well known CrossFit athlete that placed 7th in last year’s CrossFit Games and Jessica Langford is an accomplished marathon runner. Watch how strength in kettlebell swings and pull-ups takes on a fast runner and see who wins.

Fight Gone Bad

More like “Day Off Gone Bad”.

Great job this afternoon for Deb, Curtis and Jim. You inspired us with your effort and output!

3 Rounds of Max Effort for 1 Minute each of the following exercises:

WallBall (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (24″/20″)

Push Press (75#/55#)

Row (for Cal)

Continuous clock with 1 minute rest between rounds. Score total reps.

Memorial Day

Remember the reason for today. The following is a video with the faces of the Heroes for whom several of the WOD’s we do are named after (posted on the CrossFit main site). Rest in peace.

CrossFit Heroes

Happy Memorial Day!

We are having a group WOD today at 3:30pm. Come join us or call for details!

Man-makers

For Time:

10, 9, 8, 7, 6… down to 1 alternating the following exercises:

Dumbbell Hang Clean

Man-maker Push-up

The man-maker push-up:

Using dumbbells perform a push-up. As you complete the push-up pull the dumbbell upwards into a one arm row. Alternate the row with each arm after you complete the push-up. These will make the man (or woman).

Travis, Deb and Curtis were fortunate enough to try these with a WOD that used the man-maker and the dumbbell hang clean.

"Nancy"

5 Rounds for Time

400m Run

15 OH Squats (Prescribed Weight: 95# M/65# W)

The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. Its ability to test the strength of your core, shoulders, and legs is unsurpassed. It’s a technical lift that requires practice, practice, more practice and then patience, but once you get it you quickly see a change in your speed and power. We have been focusing on these quite a bit with PVC pipe both in Elements and then in warm-ups. The weather made for a perfect time for several of you to try it with a barbell or load to feel the difference so we ran everyone through a scaled version of “Nancy”.

Quote of the Day:

“I felt like a Nancy while trying overhead squats.” ~ Curtis

Here is a great video taken from the CrossFit Main site “Exercises and Demos” section. It shows good OH Squat form as well as keys to safely lifting, lowering and dumping the barbell.

Overhead Squatting Safely