WOD – Page 664 – SNORIDGE CROSSFIT

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.

"Fractured Runny Angie"

4 Rounds for Time:

400m Run

25 Pull-ups

25 Push-ups

25 Sit-ups

25 Squats

This is modified version of the benchmark WOD “Angie“. It’s not easier. It’s not scaled. There is some running added to it and the sequence is different. It all adds up to one tough WOD.

A few of you missed some WOD’s this week due to being sick or being on vacation. Things just happened to line up so that we could have a “make-up” session today. I’m really glad we did it. Amanda, Curtis, Deb and Jim all gutted through this and hit their own milestones with this WOD. For Curtis is was getting through the entire WOD as RX’d and with kipping pull-ups! For Jim it was getting all of his push-ups RX’d. Amanda in only her second week scaled this to an amazing three rounds after being sick for the past few days. Deb stormed through the whole WOD and her jumping pull-up has now reached “graceful” status. After everyone left I did this one too to share in the pain. All in all a great Sunday.

What are you all hanging around for?

“Fractured Runny Angie” Gang (pre-WOD):

Notes:

Saturday we were at CrossFit Tacoma attending the “Chasing Performance: Movement, Mobility and Maintenance Seminar with Kelly Starrett”. This seminar taught us how the body works in CrossFit, how to increase our flexibility and range of motion through dynamic and static stretching/movement, as well as methods for better preparation and recovery. It was fantastic and packed with great information! It will also soon become an official CrossFit Certification.

We will be incorporating what we learned through more varied movement prep and warm-ups before the WOD, and more focused stretching and mobility techniques after the WOD.

Ummm, what is Kelly Starrett looking at here?

"The Squatch"

3 Rounds for TIme:

800m Hill Run with 50# Sandbag

5 Muscle-Ups

10 Kettlebell Swings (70#)

15 Overhead Squats (95#)

Squatch dropped in today for a WOD with me. As most of you have caught some sort of bug (Michelle included) I had to go it alone. It was just the sort of WOD he likes and it kicked my butt! This grinder will become our very own benchmark WOD. Don’t worry, it’s all scalable… except for the hill.

“Dirt Angel Aftermath”

Tomorrow we will be at CrossFit Tacoma attending the “Better CrossFitting: Movement Mobility and Maintenance with Kelly Starrett” clinic. This clinic is designed to teach understanding of how the body works in functional movement, how to increase flexibility, increase our range of motion, and treatment and prevention of common sports related injuries. We look forward to sharing our knowledge with all of you.

Boxes and Bells

No it’s not Christmas! But this WOD is our gift to you.

For Time:

Run 400m

21 Box Jumps (24″/20″)

21 Kettlebell Swings (53#/35#)

Row 500m

15 Box Jumps

15 Kettlebell Swings

Run 400m

9 Box Jumps

9 Kettlebell Swings

Row 500m

Travis and Deb made up Dueling Thrusters from yesterday. As a married couple the duel was appropriate and pretty much a draw for them. The rest of you did today’s WOD (including Michelle and I). It’s interesting to see how there is a good split between those who like rowing and those who like running. What’s great is we ordered another rower so that means you will get to see more of the rowing soon to balance out the running. This weekend the topics of the daily posts will cover rowing and double under tips. Stay tuned.

Tom coaching Lyndi on the rower:

Sherry swinging away:

Notes:

Parking request: If you see the driveway is full please park around the corner of our cul-de-sac. We suggest parking on the street that is past the mailbox on the left with no houses built yet. It’s the street that is directly at the 400m Run turnaround. Then you can jog up as part of the warm-up! This avoids stacking cars past our driveway which blocks emergency vehicles that may need to turn around in our cul-de-sac and allows us to be more respectful of our neighbors. Thanks for your understanding.