Category: WOD

Mr. Clean

5 Rounds for time:

10 Hang Power Cleans (135#/95#)
15 Push-ups

Results

Deb Hang Cleans
Lots of focus on power cleans and hang cleans today. We could spend all day on them. I did on Sunday at the Olympic lift clinic! Remembering to focus on stance, grip, and jump throughout the movement. Speed through the middle, shrugging and then bringing those elbows around fast were key at the heavier weight. Three easy cues: explosively jump, stay aggressive, and fast elbows! While everyone did great it was impressive to watch Jim hit this as RX’d with good form. 

Race day this Saturday is going to be fun. We have well over ten of us running the 5k/10k. Make sure you register. Evites for the after run potluck BBQ also went out today so please RSVP.

Last but not least King CrossFit is having their Grand Opening open house party at their box on August 29th. All are welcome to go check them out. Details at their site.

Welcome back!

Complete 5 Rounds of the following couplet:

1 minute Max Effort Rowing (Calories)
30 seconds rest/transition between exercises
1 minute Max Effort Thrusters (95#/65#)

Score total reps/calories

Results

Jump for joy the gym is open!
Jump For Joy

Hope you were as excited to see the whiteboard (and us) as we were to see you all. We missed all of you! Today was a great turnout, great effort, and great camaraderie. We had a big crowd, including two drop-in’s (Scott and Michelle) that were friends of Curtis and Bridget respectively. Eli began Elements today and finished both rounds very strong. The late PM group used the day group numbers as motivation and we saw some healthy competition in the gym. Nothing like thrusters to get everyone back in the swing of things.

Notes:
Railroad Days 5k is this Saturday! Make sure you are registered (over on the right hand side of the site). BBQ / potluck after the race at the gym. Michelle should be sending an Evite.


Race Day Schedule
07:00 — Race # Pickup & Race Day Registration
08:45 — Registration and Race # Pickup Ends 
09:00 — Start of the 1k

09:10 — Start of the 5k and 10k

10:30 — Awards ceremony
10:40 — Course Closes

Get ready for the Fight Gone Bad Challenge in September. It will be a CrossFit affiliate wide fundraiser for the Wounded Warrior Project and Athletes for a Cure and our gym is participating. Poster is up in the gym, or click on the link on the right of our page. On September 26th the WOD will be Fight Gone Bad. This will be that rare time you know the WOD in advance!

R&R

Rest. Relax. Recover. Recharge. We are back from our week of R&R and can’t wait to welcome everyone back into the gym. I will be at CrossFit Seattle today for an Olympic Lifting seminar with Coach Mike Burgener and spending time with lots of PVC work on cleans and snatches (and burpee penalties). This will help us to school you in the basics of the most explosive and technical of barbell lifts.

Enjoy your Sunday. We will be ready for you all.

Curtis Cleans
Michelle Mid-clean Tom Mid Clean

Walking Death

For Time:

400m Walking Lunges 
(Hint, it’s a 1/4 mile or one lap around a track)

Post results to comments.

Do not make the mistake of underestimating this. Gently let the knee kiss the ground. Keep the toe box out in front of the knee. Rest in place. No hands on knees while walking. Stretch after!

Bridget Walking Lunge

Max Effort

Stick with it while we are gone this week!

Max Effort Reps for 2 min of each:
Push-ups
Sit-ups
Burpees
* Rest 1 minute between exercises

Score total number of reps in comments.

Dan Push-up

"Griff"

For time:

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post results to comments.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Adriana Run

Rest Day

Rest. If you did the 100 burpees yesterday than take a well deserved day to recover, refuel, and get stronger. If you skipped the burpees then WHAT ARE YOU WAITING FOR?! 3-2-1 Go!

New T-Shirt design:
Check Your Ego T
Post thoughts to comments and let us know if you want one.
We are planning to put in an order at the end of the month. Men’s and Women’s shirts will be American Apparel Track Shirts and be a Poly/Cotton/Rayon blend that fits like an Under Armour Tech T (Not tight and lightweight for working out). Women’s will be a “ladies” fit. 
SNORIDGE CROSSFIT