Certifications and Rest Stop Nonsense

Sean busting out 174 reps for the 2 minute Double-Under Challenge at the windy Wild Horses Monument at the Columbia River Basin Scenic Overlook:

  USAW Cert_Rest Stop DU Challenge

Sean and I returned today from Spokane where we completed the USA Weightlifting Level 1 Sports Performance Certification. We spent the weekend having fun reviewing Oly lifting basics for a day and a half, and lifting a little weight; all while filling the time chilling out, searching for good food, a spicy hotel WOD, a rest stop challenge, lots and lots of coffee, plenty of fast food chain and gun shop sightings, and a chance meeting with Buddy the Elf’s sister at a downtown Starbucks. Seriously, she worked there. Straight from the North Pole, she was amazed we were from the “city” where things must be “shiny and sparkly”. All she needed was the yellow tights and green hat. Were it not for our like of road trips, CrossFit and all things mundane we might have gouged our eyeballs out over there. 

Seriously we did have fun, learned some new cues and progressions, and realized the quality of the CrossFit certifications we have attended has set the bar high. Simply put while this cert was valuable in it’s own way, it doesn’t hold a candle to the CrossFit Olympic Lifting Certification. That said we are glad to have learned what USAW provides coaches and athletes in the way of tools to better teach as well as learn the skills required for weightlifting (AKA the Olympic Lifts). 

This week has some great WOD’s in store and will start incorporating a few advanced skills and lifts needed to work on for those thinking of Sectionals. On Saturday the class format will have a Sectionals Prep WOD and a General WOD. For those desiring to compete in February (tentative date), then the Sectionals Prep WOD will be for you. By the way, you need to let us know if you plan to compete as our “training camp” will be starting soon and I want to know who this includes so I can evaluate skills and program accordingly. The rest of the week will cover AMRAP’s, Oly lifts, gymnastics skills, a benchmark, strength work, and a birthday WOD. Who’s ready for some fun?

USAW Cert_Rest Stop Handstand

2k Row

For Time:

2000 meter Row 

Results

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Eric and Kamran with some CrossFit Maui style:

CF in Maui

We just completed 5 days of main site WOD’s. All hard, some heavy, some new, some old. I picked this mix of programming to cover basic bodyweight movements, an Oly lift or two, a benchmark, a cardiorespiratory endurance test, and some strength/skill training. Often the WOD’s on the main site have heavier loads, advanced skills, longer time or larger task dependent variables. Usually the combination of movements are brutal and surprisingly effective. Many times the majority of CrossFitters should or do scale them. Not really different from what we normally do, but choosing workouts entirely from main page programming allowed everyone to get a taste of how following the main site can feel. We will now return to your regularly scheduled programming…

Notes:

Read: “Going RX’d Doesn’t Mean Sh**!” by CrossFit Mission Gorge 

Congrats to all who ran in either the Turkey Trot or the Pineapple Classic today. I know there were several who ran. Amanda shared that she PR’d her 5k time by 2 plus minutes!

Do you eat chicken nuggets? After seeing this story will you continue to? Just what is mechanically separated meat and why in the name of Paleo would we eat it?

"Clean and Jerk plus Cindy"

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Hmmm, someone seems to be a “poser”…

Clean and Jerk Cindy

Congrats to Cristin on getting her 1st Double-Under last night! Then her 2nd! Just another display of awesomeness. 

Tomorrow is our last day of WOD programming using main site WOD’s for the entire week.

Sean and I are in Spokane attending the USA Weightlifting Sports Performance Level 1 Certification. By Sunday evening we hope to be USAW certified coaches in Olympic Lifting!  

HQ Trainer’s WOD demo (Kettlebell Swings, Wall Ball, Pull-ups) [wmv] [mov]

Random notes:

Announcing the SnoRidge CrossFit Secondhand Store!

Lost and Found

Please check if any of this is yours to claim. Lost and Found is growing and our cubby isn’t. Please pick it up before we donate it to a good home.

Tomorrow are several happenings around town, good luck to any who are racing!

  • 10am WOD at the box of course, capping off main site week
  • Turkey Trot 5k Race on the Ridge
  • Pineapple Classic 5k Obstacle Race in North Bend

"Annie"

“This nation will remain the land of the free only so long as it is the home of the brave.” – Elmer Davis

For time:

50/40/30/20/10 reps each of:
Double Unders
AbMat Sit-ups

Results

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“Main Site Week” continues with Annie:

Annie

Welcome to Jule from CrossFit New England (doing AbMats above in the yellow shirt) who dropped in today with Don for the WOD and crushed it!

Veterans Day:

Veterans Day, also known as Armistice Day or Remembrance Day in other parts of the world, falls on the anniversary of the signing of the Armistice that ended World War I. United States President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919 by saying, “To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.” 

Notes:

This Sunday is “Movie with A Mission” at the North Bend Theatre, to benefit the CARES Foundation. Why are we telling you this? Nan close friends’ child suffers from Congenital Adrenal Hyperplasia. She also asked us to promote awareness and donate something to the silent auction for the benefit (we donated a “Elements package”).

Here’s the background in Nan’s own words:

“I wanted to forward you some information from my very close friends Dawn & Mark — Their son Wyatt was born with a condition called CAH, or Congenital Adrenal Hyperplasia – and each year they choose a venue to raise funds to donate to the CARES Foundation, working for a cure for CAH. A few years back Dawn and I hiked 38 miles in 24 hours for “Hike for a Cure” — This year they’ve rented out the North Bend Theatre on Nov. 14th for a family-friendly movie and silent auction, all proceeds going towards CARES.”

“Movie With A Mission” Details: 

  • What: Herbie the Love Bug movie and support a worthy cause at the same time! 
  • When: A silent auction will be held at 1pm followed by the movie around 2pm.
  • Cost: Admission is $10 per person at the door and includes popcorn and drink 
  • Benefits the CARES Foundation
  • Buy tickets on-line
  • Sneak peak at our Silent Auction prizes…Salmon fishing for three, ski tickets, duck hunting experience, Lobster experience, massages, hair cuts, a month of CrossFit, ski and bike tune-ups, box of games and more…
  • Click to see the full list of auction items

Bring the kiddos to see Herbie the Love Bug and help a worthy cause at the same time!

"Lumberjack 20"

Honor a veteran on this Veteran’s day. In fact honor one everyday!

“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.”

~ President Ronald Reagan

Lumberjack 20

20 Deadlifts (275#/185#) 
400m Run 
20 Kettlebell Swings (70#/53#) 
400m Run
20 Overhead Squats (115#/85#)
400m Run
20 Burpees 
400m Run
20 Chest-to-Bar Pull-ups 

400m Run
20 Box Jumps (24″/20″) 
400m Run
20 Dumbbell Squat Cleans (45#/30#)

400m Run

Results

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Post Lumberjack 20

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, and those killed in the murderous rampage. 

Lumberjack 20 WOD - Deadlift Lumberjack 20 WOD - KB Swing Lumberjack 20 WOD - OH Squat

Lumberjack 20 WOD - Burpees Lumberjack 20 WOD - CTB Pull-up Lumberjack 20 WOD - Squat Clean

Snatch-tastic!

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Sub Power Snatch and Overhead Squat if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

5 Rounds for Time of:

4 Overhead Squats (95#/65#)
20 Double-Unders

Results

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Justin PR’d his snatch today:

Snatch_Justin

CFHQ Trainers James Hobart, Chuck Carswell, and Heather Bergeron demo the Snatch WOD [wmv] [mov]

The Snatch is one of the two Olympic weightlifting movements and the most technical of them all. It takes great skill, practice, concentration, speed and commitment. It also requires an ounce or two of courage. Pulling under a heavy bar can seem scary, but if you build on the right technique and cues at lighter loads and ingrain those movements then over time fear will be replaced with confidence. For those not ready for the snatch, work on the power snatch or hang snatch and then the overhead squat. Be patient!

Today we tried a recent main site WOD format that we have never done. A twist on the “every minute on the minute” format this one also allowed for staying at one rep but continually pushing to establish that 1RM and manage your weight changes in a tighter time. It turned out to be a truly fun format and one we will use again. After that strength work we ran through a quick checkout to build on overhead squat technique that will translate to stronger snatches.

Basic steps to success on the Snatch:

  1. Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
  2. Clear your mind and picture success, take a deep breath
  3. LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
  4. Passing the knees: Shins are vertical, head neutral, pull to extension
  5. Triple extension: extension of knees, ankles, hips while arms are still straight
  6. Pull under: Jump aggressively under bar as arms bend
  7. Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
  8. Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Olympian Chad Vaughn and the Snatch:

Chad Vaughn_Snatch - 02 Chad Vaughn_Snatch - 03 Chad Vaughn_Snatch - 04
Chad Vaughn_Snatch - 05 Chad Vaughn_Snatch - 08 Chad Vaughn_Snatch - 10

Sean snatches:

Snatch_Sean

Get Back To The Bar

7 Rounds for Time of:

10 Wall Balls (20#/14#) 
10 Pull-ups

Results

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Do those wall balls fast then race back to the pull-up bar:

Wall Balls Pull-ups_Rona

WOD Demo with Kevin Montoya [wmv] [mov]

This week is going to be a programming twist. We are going to use main site WOD’s at least for this week. Not in the same order but the WOD’s are still taken from the main site. The reason is two-fold. The first is when I followed the main site before on my own I realized I hit areas in my training that pushed me in different ways. Doing WOD’s I had avoided, putting movements during a week that I felt were tough as part of a larger group of workouts, or in that the WOD’s were so consistently hard that I wondered if I would be able to complete them. It also helped me train and learn new skills or lifts I had not been focusing on.

The second reason is that main site WOD’s are typically hard and deceiving most of the time. As we approach Sectionals in the new year consider if you are interested and planning to compete. If so then endeavor to hit the WOD’s this week with the goal of how many can you do RX’d yet with good technique. If you need to scale then by all means scale. At the end of the week look at how many WOD’s you scaled, then use it to help evaluate what areas are weaknesses and what are strengths. Be honest about what your expectations are for Sectionals and your goals for training to improve on those weaknesses before then.

If at the end of the week you know you want to compete, talk to us and let’s ensure we map out some training guidelines between now and then to focus on. If you aren’t planning to compete, then no worries. I guarantee the WOD’s will still give you a good butt kicking and a serious challenge. Either way it’s brutal fun!

Events:

This Saturday is the Pineapple Classic 5k in North Bend. Who’s doing it? I know there are a few teams out there and a few people looking for a teammate. Write your name and team on the whiteboard in the box and also if you are looking for a team. We also are planning to still run class on Saturday as well.

Pics from Saturday’s Mt.Rainier’s Strongest Man and Woman Event 5:

   

"Take Your Medicine Ball and Go Home"

In teams of 2 storm through the following for time (Teams of 3 add 50 reps per exercise and run 600m):

400m Run with Med Ball (20#/14#)
100 Burpee Med Ball Clean
100 Medicine Ball Push Press
100 Sit-ups
100 Push-ups
100 Medicine Ball Chest Pass
100 Squats
400m Run with Med Ball
Rules:
  1. Each team member must carry the med ball for part of each run
  2. One team member works at a time per exercise (team runs together)
  3. Teams are free to split up the reps as they see fit
  4. RX’d for Men is 20#; Women 14# 
Results
Mark lifting a stone version “med ball” while Pat films:
Mark_Stone Load while Pat Films

Mt. Rainier's Strongest Man and Woman

“Do not let what you cannot do interfere with what you can do.” ~ John Wooden

“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure…than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. ” ~ Theodore Roosevelt

Mark_DL Event_503#

Yesterday was Mt. Rainier’s Strongest Man and Woman, a fundraiser for Fragile X Research held at Rainier CrossFit in Puyallup:

Event #1: 1RM Axle Deadlift: 3 attempts (20# progressive load)

Event #2: 2 Rds for time of: 200m Run/5 Stone Loads /16′ Rope climbs (2 Men / 1 Women)

Event #3: 3 Rds for time of: 7 OH Log Press / 21 double-unders

Event #4: Sprint / Heavy Farmers Walk / Sprint / Heavy Sandbag Carry event (~ 30 ft. all distances)

Full Results

Pat, Moe, Sean, Mark B., and I all competed yesterday for Team Squatch. 

  • Pat finished 3rd out of 7
  • Mark finished 4th out of 11
  • Moe finished 6th out of 8
  • Sean finished 9th out of 15
  • Tom (me) finished 2nd out of 11

Moe_Rope Climb Moe_Stone Load

As Mark said it was a day of doing epic shit! After spending last night after the event eating a big meal, drinking a margarita (or two), soaking in an epsom salt bath, and sleeping in I can safely say I am sore, tired, and absolutely stoked! Yesterday’s event was an amazing day. Team Squatch went down to Rainier for the MRSMW 5 event and threw down for charity. This annual event is a meaningful cause to raise funds to help find a cure for Fragile X. This directly benefits Rainier CrossFit in that Kurtis and Laurie’s son Casey has Fragile X. So this event is essentially for Casey. Every dollar raised, donation made, and entry fee paid goes to help fund research for a cure. Personally while the competition is truly fun and intense, it’s made even more meaningful when you know that the community is coming together to benefit something real. That’s why events like this, Fight Gone Bad or Amazing Grace are more fun than Sectionals or Regionals. 

There were four Strongman/CrossFit blended events and unique from what we typically do in the box. A few of us were able to work at least once in the past couple weeks to learn the new movements we had never done. Things like stone loads, log presses, and heavy farmer’s walk; while some on the team learned or gained more experience with rope climbs and fat bar lifts. These events proved unique and challenging. They were very well programmed WOD’s that were deceptively hard in their own right, as even if you could do all the movements and loads as prescribed they were very physically taxing when done for time. Strongman events are typically very short duration, max power, anaerobic type events. The movements require enormous strength and technique in their own right, but adding things like runs, rope climbs or double-unders elevates your heart rate, and makes it even more of a challenge. This blend of CrossFit and Strongman was really effective and over the course of the day and kicked all our butts.

Me_Farmer's Walk

I am honored to have sweated and bled (yes bled) with some very good athletes and friends. Our hard training at SRCF paid off as we all represented ourselves well. Are there things for each of us to work on? Of course. Now are there things we did yesterday that we couldn’t probably do just a few short months ago? Absolutely. Did we all have fun and contribute to something important while doing it? Heck yes. That makes it one successful day.

Pat_Log Press

Sean_Log Event Sean_DU

My personal recap:

I loved these WOD’s. The fat bar deadlift is different for most (Mark is the inhuman exception as he is seemingly capable of deadlifting anything that happens to be in his way). Knowing you only had three attempts with predetermined jumps meant you also had to think about strategy and not get greedy without being too conservative. At the end I tied my normal bar deadlift and finished tied for 3rd. I could have maybe pulled more. Lessons learned all around.

The stone load/rope/sprint triplet was deceiving yet really a blast. For me it felt like “Fran” when I was done. Going all out was my strategy without missing a 200 lb. stone load. Taking active rest during the WOD and knowing when to chalk (like before the “3-2-1 Go”) helped save seconds. Climbing fast and sliding down the rope was crucial in a WOD and field that every second clearly mattered. During that second round the stone got real heavy and the forearms got really tired. By the time this was over I was in 2nd for the WOD and left wondering if I would be able to keep my post WOD recovery meal down. I also think I want to buy some stone molds!

Log presses and double-unders are a good couplet. Learning to lift/roll the log up (you don’t clean it) and then move your head out of the way to lift it makes what seems a manageable weight quickly feel like you are lifting a small tree. For me this WOD was a blast as I got to go head to head with the defending Strongman champ for my weight class from last year’s event (Paul – a truly great dude). As the shoulders and legs quickly fried, and the double-unders flew by, I realized I was still slightly ahead of Paul. Knowing he would not slow down, I kept the log in my hands during round three despite wanting to drop it. Finishing just seconds ahead of him in 1st meant a lot as my wife, daughter and friends were cheering us both on. It ranked up pretty high as one of my all time favorite workouts.

The final event was short yet important. There was no room for error. Trip, fall (more on that), or fail and your placement in this WOD suffered. As each heat went by it was obvious that it would be heavy and that falling or diving over the line was getting to be common. For me I knew I had to win the event to at least tie for 1st. The sprint across the gym was short and you had to turn and step (or jump) into your farmer’s handles. The loads were heavy (210 lbs. each hand for me) and walking a real hurdle. Short choppy steps was the key as I made it across with no issue. As soon as I sprinted back and grabbed the 200 lb. sandbag I knew I just had to keep moving to maybe get the fastest time. Moving too fast as I neared the finish I went splat and fell face first in front of the finish line which lost a few precious seconds. 

Overall I finished 2nd for my class. I had tons of fun and look forward to next year already!

Read the recap of the MRSMW event from Moe and Mark’s perspectives on their own blogs:

Moe’s Beef

Mark’s Training blog

Team Squatch (pictured L to R are Sean, me, Moe, Mark, Pat):

Team Squatch

Rowing for Dummies

* Not you all, the dumbbells!

For Time:

21 Dumbbell Push Press (40#/25#)
500m Row
18 Dumbbell Push Press
500m Row
15 Dumbbell Push Press
500m Row

* Post Warm-up instruction/practice Turkish Get-ups with Kettlebell or Dumbbell or Barbell

Results

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“Get UP!”

Turkish Get-ups

Who liked Turkish Get-ups? These are good for building functional strength, strengthening the shoulder girdle, legs and midline, and developing coordination. Read the link above, and work them before or after a WOD. Start light and learn the movement before adding weight. 

Turkish Get-up Variations – Jeff Martone [wmv] [mov]

Both of “The Paleo Solution” books are officially claimed to be checked out (Rob and Maria). As soon as they are read and returned I will post it for whoever is next.

Push/Pull:

DB Push Press_John and Adriana Row_Mish

Notes:

Saturday class tomorrow is a Team WOD (teams of 2) and Michelle will be coaching. Bring your game face!

Tomorrow is also the Mt. Rainier Strongest Man and Woman, a fundraiser for Fragile X Research to be held at Rainier CrossFit in Puyallup from 10 am until around 5:30. Come watch the events in RCF’s huge new box!

Representing Team Squatch will be Pat, Moe, Sean, Mark B., and I. Go to the site to read more but there will be four events that are strongman/CrossFit blended events and unique from what we typically do in the box.

Tentative Schedule:

8-9 Athlete check in/ registration/ weigh in
9-9:30 MANDATORY rules meeting. Athletes MUST be present

10am Deadlift event
11:30 Run/ Stone/ Rope climb event
2pm OHP/ double under event
4pm Farmers walk / sandbag event

5:30 awards

If you are interested in donating to the cause you can donate at the event or just buy some food or drink which proceeds will go to FRAXA. For those who are Microsoft employees (like myself), please don’t forget that Microsoft will match any donations. Doris Buffet of the Buffet family has pledged that if FRAXA can raise $500,000 as an organization she will match that amount!