SnoRidge CrossFit

Happy Birthday Steph and Marc!

For time:

Run 400 meters
7 Overhead Squats (95#/65#)
26 Ring-Dips
Run 400 meters
7 Overhead Squats 
26 Push-ups (Hands must release from floor)
Run 400 meters
7 Overhead Squats 
26 Ring-Dips
Run 400 meters
7 Overhead Squats 
26 Push-ups (Hands must release from floor)

Results
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 Steph and Marc raise the roof for their birthday WOD:

 

Off to the races:

What is CrossFit? This video gets me fired up. Fired up to train, coach, and simply walk into the box and be around clients, friends, and family. It gets me thinking too.

   

What is CrossFit to me? It's my way of embracing life. Seizing the day. It's taking on a challenge and struggling to push both mentally and physically to see it through. It's self-improvement, self-motivation and self-satisfaction. CrossFit is setting the example for my kid, my family, my friends, and my community. It's evidence based fitness both of mind and body. It's also hard and intimidating. CrossFit is butterflies in your stomach, mind screaming "quit" and then "don't quit". It's almost never wanting to do the WOD until you hear "3-2-1 Go" and then loving that you did the WOD when it's over. It's bumper plates, big lifts, tall socks, board shorts and no shirt. Tire flips, rope climbs, handstands and being a big kid whenever you want. It's epic, awesome and badass every single day. It is workouts that really are workouts. CrossFit is coaching, training, cheering, good games, and good times. It's eating right, hating to rest, and chomping to get back to that next dreaded workout. It's marriage counseling. It's setting PR's, learning new skills and newfound confidence, and then getting better at whatever you use your fitness to go do. It's turning weaknesses into strengths. It's helping my loved ones live a few more healthy and productive years. CrossFit is a vehicle which you can use to change your life, and we have been lucky enough to witness it daily in our box. Most of all, it's simply FUN.

So what is CrossFit to you?

Death By Clean and Jerk

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed. 

Results 

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Canada Day WOD Results

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Intensity takes on many faces:

"Amanda concentrating on the clock"

"Justin concentrating on his Blue Steel look"

This WOD lives up to its name. After starting slow you suddenly find yourself racing the clock and as it adds up literally feels like death. Most underestimate this workout and overestimate the rounds they think they will get. To get to the later rounds you must overcome the voice screaming in your head to stop and just go after it with as high an intensity level as you can bring. I love these types of WOD's because getting further along really demands an ability to move large loads fast and efficiently while also shutting out the pain. Getting that extra round means destruction, or at least having to really "go there". 

"Death by Clean and Jerk" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

 

Notes:

Saturday schedule is normal. Post sign-ups for 10am or just come to the 11am class! Monday will be a 10am class for all. 

Read "High" by Lisbeth Darsh of CrossFit Watertown:

It should look like this. Wreckage. Destruction. Annihilation. After “Power Cindy” you should look like somebody just pistol-whipped you or shoved a needle in your vein. 

You should be wrecked. And if you’re not? 

Then your pacing was off, your intensity level was too low, your plan was too measured.

CrossFit, done right, is like taking drugs...

 (continue reading "High")

I can totally identify with this. Post your thoughts to comments.

Pulled Apart

AMRAP (As Many Rounds As Possible) in 20 Minutes of: 
200m Run
12 Pull-ups
15 Sumo Deadlift High Pulls (95#/65#)

Results

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M Pulls:

 

The sumo-deadlift high pull ideally develops powerful hip extension and strong shoulders and arms while training a proper deadlift body position (with wider stance) and balance and coordination. Focus on those cues to ensure proper execution and remember to extend those hips, immediately pull to under your chin, and finish with high elbows.

Good elbows Fran!

Notes:

"You can't fish oil your way out of a bad diet." ~ Melissa Urban, Whole9

That said, here's the Whole9 and Robb Wolf Fish Oil Calculator to determine how many you need to augment your nutrition and your health.

Here's a link to the Whole9 blog post covering our workshop last week.

The Compound Crew and SRCF Trainer's WOD today:

Double Under Ladder

Strength WOD: 

Shoulder Press
1/1/1/1/1/1/1

Checkout WOD: 

For Time: 

5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder

* RX = Each set must be unbroken; snags mean set does not count ** Scaling: Either doing DU's where snags or alternating singles-doubles counts or by doing single-unders 3:1

Results

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Graham Pressing while Curtis completes "Kelly":

 

On the Double:

Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven't it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took. 

Quick shout outs: Sean for not only crushing the ladder, but also for PR'ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up "Kelly" from yesterday!

Notes:

Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe's birthday WOD!

Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.

The final WOD at the Canada Regionals [wmv] [mov]

Read "I Train..." from Practice CrossFit: Where or why do you train in a CF gym or garage?

Hanging a Round

For Time: 

21 Hang Power Snatch (95#/65#)
800m Run
15 Hang Power Snatch 
800m Run
9 Hang Power Snatch 

Results

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Hang Power Snatches are difficult. They take practice and require speed. To learn them and get better at them you should use a load that isn't so heavy that it goes from power snatch to muscle snatch to ugly anyway anyhow overhead. After some instruction and practice today, everyone was able to practice with the PVC, then a bar, then add weight to determine the load at which technique broke down and the power snatch went out the window. From there everyone did a great job at dialing it back to maintaining a load that meant "power".

Speaking of power, a friend sent this short article below along that gives a great perspective on scaling and why it's fundamentally important to all of us as CrossFitters. 

Read: "Zatsiorsky, Scaling, and Power" by Jon Gilson from Again Faster

Also for those who want to know about simply the coolest game that everyone is playing, read more about how to: Play the Fish Game!

Sherry gets some "run support" while Deb gets extension: 

 

Some of the crew representing at the Fall City Race this past Saturday:

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

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Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm - 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button. 

Whole 9 Nutrition Workshop Details: Please bring a lawn chair if you can! We have several chairs but not enough for everyone. Otherwise be prepared for Caveman style seating. On the floor...

• Date: Saturday 6/19
• Time: 1pm to 5pm (4 hour workshop - no kiddos)
• Cost is $75 per person
• Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

• Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
• C2 Rower Fish Tournament - Who will earn the title "Rowkilla"?

Mark B. and probably the hardest Hero WOD yet, "The Seven":

2K Row

For Time:

Row 2000m

Results

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Quote of the Day: 

After Curtis used "The Awesome" bar to do some cleans: "The cool just fell right off of it." ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR'd today!

Inflexibility Twin Powers Activate!

 

Read Women's Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm - 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button. 

Whole 9 Nutrition Workshop Details:

• Date: Saturday 6/19
• Time: 1pm to 5pm (4 hour workshop - no kiddos)
• Cost is $75 per person
• RSVP via email or blog
• Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

• Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
• C2 Rower Fish Tournament - Who will earn the title "Rowkilla"?