WOD – Page 647 – SNORIDGE CROSSFIT

"Harder Than It Looks"

This was the unanimous quote today.

5 Rounds for Time:

20 Box Jumps (24″/20″)

20 Kettlebell Swings (54#/36#)

20 Kettlebell Sumo Deadlift High Pull (54#/36#)

Lots of fun with the kettlebell (subbing a dumbbell also works). Congrats to Lucy for moving up to the 20″ box jump! And Jim for using the 54#. This one was no joke.

Notes:

This September (9/26) we are planning to participate in the Fight Gone Bad Challenge. Affiliates across the country are going to all host this WOD on the same day and raise donations to help Athletes for a Cure and The Wounded Warrior Project. As a SRCF team member all you need to do is show up on that day and workout. Pledging for a good cause is a bonus.

Details can be found at the FGB IV site. Donations to the SnoRidge CrossFit support for the cause can be made here.

We are planning to have a park team WOD this Saturday if enough of you are up for it. If you want to swap a day from this week to come Saturday it’s looking like 10am will be “Go” time. Plan to meet at Swenson Park (down the street from the gym in Deer Park). Let us know if you are in.

Stretch

Do some running this weekend. For time. Hit the trails, tackle a hill, ride your bike, run down the street. Whatever you choose, remember to stretch after.

Maintain and improve that flexibility. Your body will thank you for it.

Runny Squats

4 Rounds for Time:

Run 400m

50 Squats

Don’t underestimate this one. Run hard folks.

"Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings (54#/36#)

12 Pull-ups

Big group today! Each class went through this fast and strong. Many moved up in kettlebell weight or to banded pull-ups and everyone’s form was better all around.

Here’s Travis and Dan employing different Jedi mind tricks on willing the bar lower or higher.

Don’t do it Deb! (She didn’t)

Notes:

This weekend we will be off to watch the CrossFit Games in CA! We will post an update each day if we can so check back here. It will be business as usual on Monday. We will also post a WOD for tomorrow that will require only your body. Enjoy.

If you haven’t joined beyondthewhiteboard to log your WOD results check it out and after you create an account search for and join SnoRidge CrossFit. A few have signed up and now it’s time to post your results and track your progress online. Cool, huh?

Ready, set, row!

For Time:

1000m Row

21 Dumbbell Thrusters

21 AbMat Sit-ups

750m Row

15 Dumbbell Thrusters

15 AbMat Sit-ups

500m Row

9 Dumbbell Thrusters

9 AbMat Sit-ups

“It’s all downhill from here. Okay not really. It’s a little more uphill but you’re almost done.” ~ Jim cheering on Jorge.

Notes:

Here’s a good local news video on CrossFit and CrossFit LA. I like the T-Shirt at the end that says “If I don’t fear my workout it isn’t hard enough.”

Here’s progress. Travis told me today he’s down two waist sizes since he started CrossFitting two months ago!

Reminder that the gym is closed Friday. We will be at the CF Games spectating for time.

"Fight Gone Bad"

In this workout you move from each of five stations after a minute of max effort. This is a five-minute round. Rest one-minute between rounds.

Perform 3 rounds with one minute of max effort at each of the following stations:

Wall-ball: 20#, 10 ft target (Reps)
Sumo deadlift high-pull: 75# (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75# (Reps)
Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Good to see a group tackle this WOD together and push each other on. This one in particular is not one you want to do alone. Congrats to Travis for completing his first fully RX’d WOD! And a benchmark at that!

Notes:

We are piloting beyondthewhiteboard.com for the gym. What is it? Well read here in a previous post for a little more background. Basically this is a web-based resource that will allow you to enter your WOD results (benchmark/hero WOD’s, main site, max loads/efforts or you can even create them). Here is the cool part. You can create your own login, “join” our gym on the site to post your results and see what other members are doing for their WOD’s. It allows you to track frequency, power output, diet, weigh-ins, set goals and targets, and a host of other useful training data.

What’s even cooler is depending on the feedback we get from you all, we can create and add the daily WOD we do here in SnoRidge CF to the beyondthewhiteboard site every day to allow you to enter your results each time your work out. Then later you can see if anyone else did the same and see how they did. Best of all if you don’t wish to share you can “hide” your results from public view. You will still need to keep a notebook here though. Think of the notebook as your back-up feature.

Check it out and post to comments if you are interested in it or if you created an account. The site is currently free so why not? Remember if you aren’t measuring performance then you aren’t training.

Hanging a-Round

3 Rounds for Time:

50 Squats

15 Pull-ups

10 Hang Clean (135#/95#)

This is a variation on the WOD Nasty Girls (which has 7 muscle-ups per round rather than 15 pull-ups). We wanted a workout that would be a high power, sub 10 to 15 minute range. We wanted you all working on a new barbell lift and working pull-ups. Mission accomplished.

All of you are picking up the subtleties to how technique effects the amount of load you can effectively clean. Finding that working load is key to helping magnify faults in your form. Not heavy to the point of unsafe, but too light and you can’t feel why the elbows need to come around or why the shrug and pull needs to be explosive. For hang cleans, power cleans, squat cleans, or even med ball cleans, the technique follows the same basic movement pattern.

Deadlift in the first pull off the floor, then explosive up shrug and pull on the load in the second pull followed by an aggressive commitment to pulling under the weight to the rack position with the elbows through (like Sherry and Jim above).

Oh and two of our number are moving up on banded pull-ups in WOD’s. Nice work Sherry and Travis!

Notes:

Friday the gym will be closed. If you are scheduled for class we will work with you on an alternate make-up slot.

Shirts came in (black, pink and white designs) so if you want one let us know. They are $20 each.

Happy 4th!

Hope you had a great Independence Day! See you all on Monday.

Be thankful for what we celebrate today. Mel Gibson said it best:

BRAVEHEART – FREEDOM – Celebrity bloopers here

Fireworks

Kind of what all of you felt like were going off in your chest at round 4.

In teams of 2 complete the following relay race for time.

Perform 7 rounds of a 40 yard long shuttle run that consists of the following exercises:

Sprint to 10 yard line and back,

Sprint to 20 yard line and do 5 burpees and back,

Sprint to 30 yard line and do 7 kettlebell swings and back,

Sprint to 40 yard line and do 10 PVC Overhead Squats and back.

Tag up with your partner.

* One partner goes while the other rests.

The morning class got together at Swenson Park for today’s WOD. We put this together with a few goals in mind. The weather is great and we wanted to get outside, we haven’t done a team WOD, and we needed one that allowed rest cycles after max effort. The shuttle sprints were new and there to help increase the cardio-respiratory endurance. The other goal was to pilot a test run at the park so that we can try to have a couple Saturday WOD’s for everyone this summer.

It was a close race but the team of Dan and Michelle just beat out the other two teams. It was also great to have all the kids running around and practicing burpees, sprints and frog hops. It’s rubbing off!

Happy 4th! Remember to honor our country, fly the flag and stay safe!

"Feels Like Death"…

as quoted by Rob (or Robin) as he ran past Amanda during one of the rounds.

3 Rounds for Time:

400m Run

25 Wall Balls (20#/14#)

12 One Arm Dumbbell Snatch each arm (25#/15#)

The heat took a toll today on everyone. Legs and lungs on fire, plus fire hot temps. Kinda like fireworks! Don’t complain though, it could be raining. Happy 4th!

Michelle did this WOD tonight and had a running club follow her each round.

Dan and Amanda one arm DB Snatch.

(Note Amanda’s explosive pull, open hip and DB tracking close to her midline.)

Notes:

For those who are scheduled tomorrow we plan to do an outdoor WOD at Swensen Park. Meet here at the gym and then we will head down the street.