WOD – Page 650 – SNORIDGE CROSSFIT

"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.

"The Bear Complex"

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.

First I want to apologize for not having a picture of Amanda. Michelle got the pics of everyone else today doing “The Bear” but I got so caught up with the WOD tonight and the camera stayed on the countertop.

That said, tonight was really cool and watching Amanda learn to power clean, then push and convince herself she could complete this WOD and add some weight was inspiring. My favorite moment was in the middle of the 4th round when she looked at me after two complexes and said with a smile “I never thought I would be working out with barbells and in a garage” and then proceeded to grind it out.

A few observations:

As you all added weight through this WOD it became apparent to all of you why the dip and drive of the push press is more efficient than just trying to press it up. Muscle memory started kicking in and confidence with the movement techniques grew each round.

Both of us saw powercleans improving. Keep that barbell close to the body, remember it’s explosive, incorporate that shrug and keep it close to the body as you rotate your elbows around. Avoid the reverse curl impulse. We will also plan to coach the barbell back squat more in pre-WOD Elements as the low bar back squat will be new to all of you.

Video demo from the CrossFit main site of “The Bear” WOD:

Quicktime click here

Windows Media Player click here

Tabata Mash Up

For each of the below exercises perform max reps for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

Rest 1 minute between exercises.

Squats

Push Press (45#/35#)

Kettlebell Swing (54#/35#)

AbMat Sit-ups

The Tabata score is the interval with the lowest number of reps per exercise.

Notes:

Robin finished Elements and Jorge is two down, one to go! Nice job!

We are starting a newsletter that we will try to publish and email out monthly. If you don’t want it just let us know. We will email it out later this week. Oh and shirts shipped today and should be here by Friday!

Hip, Hop, Hooray…

Deadlift

3×3

Warm-up then work to three rep max deadlift. Then perform the following WOD.

21-15-9 for time:

Deadlift (Bodyweight)

Wallball (20#/14#)

Box Jumps (24″/20″)

Pick your poison. Each of these exercises is opening or closing the hip. Put them together and it’s a challenge to go from one exercise to the next. Short but effective. Just what we wanted after a long WOD yesterday.

Welcome to Lucy and Jorge who started Elements with us today. Everyone narrowly missed a burpee penalty by introducing themselves to our newcomers to make them feel welcome. Nice!

Notes:

Thank you everyone for parking today off the cul-de-sac when it was crowded. I guess it means you all read the website!

Oh and here is Part 2 of the Kipping Pull-up by Robb Wolf and Nadia Shatila on Again Faster. Part 1 can be found here. Practice your kipping motion in movement prep and also post WOD if you have some time and energy.

The Kipping Pullup – Part Two from Jon Gilson on Vimeo.