WOD – Page 663 – SNORIDGE CROSSFIT

"Balls to the Wall"

AMRAP in 20 minutes:

(As Many Rounds As Possible)

15 Wallball (20#/14#)

30 AbMat Sit-ups

15 Push-ups

Results

Today was a usual quiet Friday. We want to welcome Leigh who started Elements today and will soon be joining mid-day classes after next week.

Tomorrow start off the weekend right with our WOD at Swenson Park at 10 am. Please meet over there and plan to have some “Brutal Fun” as teams of two. We’ll go easy on you. Promise…

Lucy doing her least favorite, AbMat Sit-ups.

Front to Back

For Time:

1000m Row

21 Front Squat (135#/95#)

21 Back Extension

15 Front Squat

15 Back Extension

9 Front Squat

9 Back Extension

Results

View this photo

Back extensions are new. We have only one GHD so subbing means we get creative. We don’t have enough bars to do “Good Mornings” (bar behind the neck and bend forward to parallel with the ground) and front squats during the WOD. We’re not about to buy swiss balls as those are pretty much only good for playing kickball or to help induce labor. So we use the AbMat for groups. Lay face down on the AbMat and perform a “Superman” or back hyperextension. Lift your shoulders up towards the sky and make it tougher by putting your hands behind the head. You’ll feel it in your lower back and activate all of the erector spinae group.

Seeing this pic of Travis and Deb rowing makes us wonder, for those of you who are couples and CrossFit together, how is it? Is your relationship different? Are you more competitive? Do you now workout together where you previously didn’t? Are you too consumed with just getting through the WOD that it doesn’t matter who is standing next to you? We would love to hear your thoughts.

Pull me up. Dip me down.

For Time:

21 Pull-ups

21 Ring Dips

100m Walking Lunges

15 Pull-ups

15 Ring Dips

100m Walking Lunges

9 Pull-ups

9 Ring Dips

Results

View this photo

Today we introduced a new skill and exercise. The ring dip. There are many progressions towards these such as jump and holds on the rings, bar dips, box dips, negatives, or limited range of motion dips. Today we scaled them with the rings and your feet. By bending the knees and placing the load of your bodyweight on the rings rather than all of your feet it made you work. Requiring full range of motion helped you work more. By having the rings hanging you had to also deal with the dynamic movement they take when you get tired and more “wobbly”. This coupled with the pull-ups meant that coming back from the walking lunges you weren’t getting any sort of “break”.

Then again in CrossFit the only break should be after the WOD when you look like this.

Lucy demo’ing scaled ring dips while Jim gets good walking lunge extension.

Notes:

Saturday WOD is on for 10am at Swenson Park in Deer Park past the gym. Our plan is to have a Saturday WOD twice a month and to start offering a monthly “unlimited” membership for those who are asking for 4 times per week. To avoid crowding or running waves we will still need to commit to regular day/time slots as much as possible. More info and pricing coming.

Clean. Jerk. Run. Repeat.

AMRAP (As Many Rounds As Possible) in 20 Minutes:

15 Clean and Jerks (95#/65#)

Run 400m

After about the first round it made everyone realize this was gonna be a long 20 minutes. Michelle and myself included. Whether scaled or Rx’d in weight the range was between 3 rounds and almost 6 rounds. The cumulative effect of the clean and jerk left no real opportunity to “rest” on the runs.

Notes:

Get on beyondthewhiteboard.com! Be one of the cool kids and log your workouts. If you join it make sure you “join” our gym. Great tool.

Saturday WOD is on for Swenson Park. Please let us know if you are planning to make it so we can program the workout accordingly.

CrossFit Games write-up and photo album coming soon. Stay tuned. Training for our Affiliate Cup Team has begun as of Monday. We have a year to get us all ready to hold tryouts. 🙂

Our beloved Curtis is awaiting some results on a knee that has been bothering him. Will hope for the best possible news. Recover quickly and get back in here. Rumor has it that Jim and Travis are plotting to put some distance between you and them while you are on the mend.

Enjoy the pics!

"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.