December 2009 – Page 3 – SNORIDGE CROSSFIT

Take a hike!

For time:
400m of Walking Lunges
Trailing knee should gently kiss the ground with each lunge. Keep the knee behind the toe box.

Results

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Day 16 of the Burpee Challenge. 34 more to go!

Lucy’s dog is even CrossFit! Putney needed company on her walk so what better way than to do it with a bunch of crazy CrossFitters and 400m of walking lunges? Tell us how sore you are tomorrow.

Notes:

Tomorrow morning we will join many local CrossFit affiliates that will host the Fallen Lakewood Police Officer’s “Lakewood 4 Memorial WOD” and fundraiser.

We will run waves at 10 or 10:30 am. (SRCF Affiliate Cup team members come at 11am). We will run teams of two or solo. We ask for any donation to the cause which we will collect and ensure it goes to the right folks who put this together. If you write a check please make it out to the “Fallen Officers Fund”. If you bring cash we will make sure it gets donated as well. Let’s do our best to help the families of these victims and show them the CrossFit community cares! We also will take a group photo to send to the organizers so they can present pics of all the affiliates who participated to the Lakewood PD.

Pull-ups Plus A Penalty

~ Quote from Jeremy during the air squat “penalty”: “Can I go back to pull-ups?”.

Every minute on the minute complete 1 pull-up adding a pull-up each consecutive minute until you can no longer complete the required number in the given minute (Ex. 1 pull-up the 1st minute, 2 the 2nd minute, 3 the 3rd, etc.)

Continue to 20 minutes. If you are no longer able to complete the required number of pull-ups perform 20 Air Squats each minute up to 20.

Results

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Day 15 of the Burpee Challenge!

This WOD was brought to you by Curtis and his recent visit to Diablo CrossFit. The “squat penalty” was an interesting twist for an EMOM (Every Min. on the Minute) WOD. It was a nice deterrent to dropping off the bar and calling it good on pull-ups. Special note today on this WOD, Curtis PR’d this after doing this last week at Diablo by a round plus. Better yet Sherry got 9 rounds plus 8 pull-ups after just learning kipping pull-up a couple weeks ago! That’s 53 pull-ups!

This video never gets old. Check out Chris Spealler’s Quest for 100 pull-ups on the CrossFit Journal. Unbroken!

Notes:

Tonight Mike brought up a statistic that peaked our interest. It was the stunning effects of 1 pound of weight loss on the knee joint. A study from 2005 found that for every one pound lost, there is a four pound reduction in knee joint load. “For people losing 10 pounds, each knee would be subjected to 48,000 pounds less in compressive load per mile walked.” Lose a few pounds and save your joints too!

CrossFit Games 2010 site is live!

Bring a hat and gloves tomorrow for Friday’s WOD. It might be chilly…

Don started Elements tonight and finished “Baseline” as RX’d:

Sick and Twisted

Complete 2 Rounds of the following 2 couplets for time:

2 Rounds of:
750m Row
20 Ring Dips

2 Rounds of:
40 Twisted Wall Balls (20#/14#)
40 AbMat Sit-ups

Results

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Day 14 of the Burpee Challenge. No quitting!

New movements to work on means new ways to improve your fitness capability. Who thought Wall Balls could be made any worse? By giving them a twist! I learned this movement through Rainier CrossFit a long time ago and loved it so much we had to share. They challenge you with coordination, balance, accuracy, agility, and stamina. It feels kind of like trying to box out Shaq while going up for a rebound. When the ball hits you in the face it really feels like you are guarding Shaq! As for rings the benefits of training with these are many. We want to continue to work these in either with push-ups, dips, rows and L-Sits. The required skill and strength to balance and move your bodyweight taxes your upper body and works those stabilizers pretty quickly. Rings give you new appreciation for gymnasts.

Congrats to Shannon and Mike who finished Elements tonight! They paired together this week to knock out Elements so they can get to work with the rest of us.

Notes:

The Fallen Lakewood Police Officer Memorial WOD will be held this Saturday. We are running it here and will run waves at 10am and 10:30am. Sorry if my post yesterday made it sound like we were road-tripping down to Rainier CF for the WOD (which we will save for another day). Rainier is also hosting the WOD at their box along with several local Puget Sound affiliates. We will be one of them! So plan on getting in here on Saturday morning. Please consider a donation to the families and we will ensure it gets deposited to them. To get an idea for why it was programmed with the reps and exercises below click here. The WOD is listed below.

We will run the WOD as teams of two or for those who wish to do it solo. Either way you will be paying tribute to their memory and showing the support for those who serve and protect our community no matter where we live.

Fallen Lakewood Police Officers Memorial WOD:

800m Run

23 Burpee Pull Ups (*Mark)

101 Box Jumps (*Tina)

400m Run Backwards

121 Push Ups (*Ronnie)

135 Situps (*Greg)

800m Run

9 Ground to overhead (185#/135#) (Number of kids left behind)

*Badge Number

Pull Your Weight Around Here

Strength WOD:

Deadlift 5×3

3/3/3/3/3

Immediately after complete the following:

5 Rounds for time of:
5 Deadlift (275#/185#)
10 Burpees

Results

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Lucky Number 13! Day 13 of the Burpee Challenge!

Today was a monumental moment in our gym. No it wasn’t a milestone in members, nor was it a WOD of epic proportions. It wasn’t someone getting a muscle-up (yet) or a crazy record setting time or winning a competition. What was it? We ran out of bumper plates!!! Everyone went out and got strong on us and as a result the night class was forced to hold a couple people to a second wave so that they didn’t need to resort to deadlifting cars parked outside in the freezing cold. The deadlift is a vital lift for building strength and one we need to do more often. There were great PR’s tonight for many in the deadlift but most impressive was the weight you women are lifting. It seems like it’s time to order some more bumper plates!

Speaking of women and getting strong, check out this incredible photo album posted today on the CrossFit Journal of the women of the 2009 CF Games titled “Beauty in Strength“. Now this would be a calendar I would love to buy.

The DL/Burpee couplet today was a WOD in the 2008 CF Games. The fastest time at the ’08 Games for Men was 2:41 and for women was 3:23. Here’s a video of the men’s WOD: [wmv] [mov] The Games site sure has changed since then.

Notes:

Today we ordered some Papa John’s pizza for lunch. 100% of the profits go to the families of the four fallen Lakewood Police Officers. The local delivery person told me they had beat all their previous one day store records by noon. Tomorrow will be the same fundraiser if you couldn’t today. I know what I’m going to eat. You?

Welcome to Shannon, Mike, and Mariela who are almost complete with their Elements and soon will be able to join you in classes. Introduce yourselves and do some burpees with them!

"The Chief"

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Hey Chief! Day 12 of the Burpee Challenge!

Last time we did “The Chief” was in June. A simple rep scheme with low reps. Who knew this could be so deceptively hard? It was really cool for me to work out with the afternoon crew today and feel the energy of everyone pulling each other along.

After the workout we unleashed the monkeys from their cage and pandemonium broke loose!

Notes:

Tomorrow and Wednesday 12/8 and 12/9 please eat a pizza. Or two. Forget Paleo, Zone, or whatever nutrition lifestyle you follow for a day. Here’s the catch: that pizza is only allowed if you order it from Papa John’s in the Greater Puget Sound area. Nowhere else. Why? Because Papa John’s is donating 100% of the proceeds of any pizza sold those two days to the families of the four slain Lakewood Police Officers. Let’s make the pizza’s count.

Also on Saturday several affiliates (including us) will be participating in a Memorial WOD fundraiser in honor of the Lakewood Officers put together by Evan B. (from CF Olympia and CF No Limits). Rainier CF will be hosting the WOD in their gym for anyone down south reading this. We will run waves starting 10am and 10:30am. We will have a card to sign for the families and also plan to take a group picture prior to each wave to email Evan to organize for a collage to give to the Lakewood PD. Any donations are welcome and I will gather them and ensure they are deposited to the charity account at Rainier Pacific bank. We raised several hundred dollars for the Lumberjack WOD and it would be nice to do the same for this cause that is so close to home.

Cave People

Day 11 of the Burpee Challenge! Don’t fall behind or your warm-up is gonna suck tomorrow.

Our Paleo Challenge is over! Many of you 8 weeks ago back in October decided to “Cut the Crap” and eat more like cave people. The most weight loss came down to Marc and Bonnie. We determined the winner by the biggest percentage change in weight loss and it was very close in the end with Bonnie netting a 6.8% weight loss change (14.4 lbs) and Marc finishing at 8.4% overall with 20 lbs lost! Great results in only two months. Marc and Bonnie both consistently hit the daily WOD and averaged close to 4 times a week during the Challenge and were strict with their diets. Besides the visible change it will be interesting to talk to them and ask about their change in fitness level. We have noticed them box jumping (not stepping) with consistency. Faster WOD times, less rest intervals, heavier loads, better range of motion and for Marc another accomplishment has been the addition of running in WOD’s rather than rowing. For those who started stick with it. It will pay off.

We’ll kick off another challenge in the New Year and can’t wait to see more results.

Congratulations to the winner Marc!

"Lumberjack 20"

(Pat from CF Tacoma dropped in with the crew from The Compound on Mercer island: Mark, Jeremy and Kim)

Today was the Ft. Hood Memorial Lumberjack 20 workout.

For Time:

20 Deadlift (275#/185#) / 400m Run

20 Kettlebell Swing (70#/53#) / 400m Run

20 Overhead Squat (11#/85#) / 400m Run

20 Burpees / 400m Run

20 Chin to Bar Pull-ups (275#/185#) / 400m Run

20 Box Jumps (24″/20″) / 400m Run

20 Dumbbell Squat Clean (45#/30#) / 400m Run

Results

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From CrossFit.com: “On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.”

The rest of their unit is deploying to Afghanistan in January. We are hoping you will donate on behalf of these soldiers and their families. Benefits go to them as a small gesture of help and support. Every dollar counts. For all who donated, thank you.

It was a great feeling for Michelle and I to be able to open the doors today and know that this WOD was going to be just a little bit different. To have all of you show up and also some new friends and local CF’ers drop in from the area was even better. It was an honor for us to work out with and coach you today.

Day 10 of the Burpee Challenge!

"Adriana"

7 Rounds for Time:
11 Wall Balls (20#/14#)
22 Double-Unders

Results

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Day 9 of the Burpee Challenge!

Happy Belated Adriana! We wanted to do this last week but needed to make sure we coordinated schedules to have you celebrate this one with us. For those who are new, don’t hide your birthday. It’s your CrossFit present to have your very own WOD in honor of that special day. We’ll throw in something you hate with something you like. It’s the thought that counts! It usually has significance in the rep scheme by either your month, day, or anniversary since you hit legal drinking age, even age in dog years, you name it.

So happy belated birthday to Adriana who is 5 years old in dog years!

Notes:

Tomorrow ends our 8 week Paleo “Cut the Crap” Challenge. We will have a weigh-in for those who are still in it and then announce the results once everyone weighs. Winner of the pot is whoever had the most % weight loss since 10/12. We are excited to tally the results.

Lumberjack Hero WOD tomorrow!

The Ft. Hood Memorial Lumberjack 20 workout is tomorrow. We will run waves at 10am, 11am, and 12pm.

We need your help! Please post to comments when you are coming!

RIght now we know of several of you who need to come at 10am due to sports events, birthday parties, and other commitments. Due to the amount of space and equipment required for this WOD, we can’t run a very large group through at once. We are going to stagger start within each slot if we are too crowded but want to minimize the potential to have you waiting by running waves.

The 10am slot is full (or overfull). So for those who haven’t already let us know what time you are coming please post to comments either the 11am or noon time slot so we can plan ahead. We will make sure everyone gets to do this WOD and will scale appropriately.

If you are planning to donate please do so online. Consider donating $1 for each of the shooting victims rather than buying a latte tomorrow. Every dollar counts.

Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row

Results

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Day 8 of the Burpee Challenge!

Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…

Bruce rowing hard:

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…

Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]

Notes:

Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.

On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out. Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.

We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.