February 2011 – Page 3 – SNORIDGE CROSSFIT

"4 by 4"

4 Individually Timed Runs:

400m Run
Each run is a max effort. Rest 2 minutes between rounds.

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

Time to Chill:

How many of you saw the whiteboard today and thought: “Is that all?” How many of you asked that AFTER the WOD? Whether you chose to run (yay) or row (yuck) both are pretty brutal when it’s a sprint. Going all out with short recovery periods multiple times is a very deceiving workout.

At any short distance repeat sprints (whether rowing or running) are great examples of interval training. Alternating high intensity sprints with short rest and recovery periods leads to the build up of lactic acid and exceeding the lactate threshold. The benefits of this type of training beyond improved aerobic conditioning also include the development of fast twitch muscle fiber which helps with anaerobic, short duration high intensity exercise. Ideally we would sprint more. It develops speed, power, strength and lean muscle mass.

These guys should lighten up a little:

Rowing Race:

Watch the “Rowing with Greater Intensity” video on Concept 2: Technique Videos for some great tips

Press Off

Strength WOD:

Strict Press
3/3/3/3/3

Checkout WOD:

“The Nickel”

5 Rounds for time:

5 Broad Jumps (6′ mat length/5′ mat)
5 Push-ups
5 Pull-ups
5 Knees-to-Elbows

Results

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Press-off! Jim vs. Moe!

Nan and Mollie tackle “The Nickel”:

Today was strength building time. Developing the press is pure overhead pushing power. Fighting the urge to use the legs or hips to move the barbell is tough when we do so many push-press and push-jerks; but like a dead hang pull-up it’s a movement not to be neglected. The stronger your press the better you can move any load overhead and the faster you can get to more advanced movements like the handstand push-up.

Tomorrow’s WOD: You will have a choice. Be prepared and dress in layers in case you are outside.

“This is you now” by CrossFit Lisbeth

2011 CrossFit Games:

Team Qualification and Affiliate Workout Validation for the Open More info on “Sectionals” or the CrossFit Open starting March 15

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Results

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Jenna in her 9th month of pregnancy ROCKING an overhead squat:

(yes she is scaled; at least for her!)

Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.

The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.

Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.

By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.

Nutrition and Performance Challenge:

Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.

Read “Whole30 Success Story Contest Winner: Jennifer’s Story“

CrossFit Games 2011:

Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]

Cathy says “hi” while Rona shows off a solid OHS:

Learning to Climb

Quote of the Day: “Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing.” ~ Alex Lowe

5 Rounds for time:

20 Double-Unders
10 Wall Balls (20#/14#)
1 Rope Climb (15′)

Scaling Rope Climbs:

10′ Climb for first timers (must demo leg lock)
2 Supine Row Pull-ups from Floor to Standing to Floor = 1 Rope Climb
6 Dead Hang Pull-ups

Results

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People Getting their Climb on!

Michelle Instructing Rope Climbs and Foot Locks:

Foot Lock in action:

Who liked rope climbs? For some it was the first time you climbed a rope since you were a kid. For others it was easy as if you were born in the trees or related to Tarzan. Either way climbing is an essential functional physical skill that everyone should be able to do. Much as lifting something heavy off the ground, carrying something or someone, lifting weight overhead, moving fast and climbing or pulling yourself up to a higher point; it’s conceivable and likely that those skills will be useful or required at some point in your life. It could be a fun WOD or a potential life saving situation that may require you to climb or pull so practice that foot lock and build on the strength to master the rope climb. Oh and when you get your first one, feel free to yell like Tarzan!

Up and Running

Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF:

For time:

500m Row
15 AbMat Sit-ups
15 Burpees
15 Deadlifts (Bodyweight)
15 Box Jumps (24″/20″)
15 Kettlebell Swings (53#/35#)
30 Double-Unders

Some of Team Squatch:

Quote from Tyler Sell in the Seattle Times on Ergomania:

“Marathoners hit the wall on the 23rd mile. Rowers hit the wall at 500 meters. At about 1,000, you feel like you can’t go any further, but you can’t give up. Therefore, you’re going to die.”

After a hectic past week and weekend we are much closer to being up and running. Which is good because I hit the wall at day 8 or 9. While there is a lot left to do many of the major project items are complete and the box is able to handle full classes now.

Pat amid a blur of rowing pain:

This weekend we saw a couple cool events on Saturday. The first is Ergomania where Pat went and crushed a 2k row in 6:36 for a 2nd place finish in the Men’s division ages 40-49! Way to go Pat! The 1st place finisher in his bracket was a true rower and they battled it out until the last 150 meters or so. Dropping into another group’s sports playground and taking home a medal is something to really be proud of. Not often you can show up on game or race day in someone else’s sport and place a spot on the leaderboard. It just goes to show the effectiveness of CrossFit in not specializing and making a general all around damn fine athlete. I guarantee you a pure rower won’t show up at a CrossFit event and place a spot on the podium.

“Indoor rowing Ergomania contest hurts so good all over” Seattle Times

The second event this weekend was a field trip for a community throwdown/get together hosted by Cascade CF that saw many of us from 5 different affiliates show up (us, SnoValley, Sculptor, Northwest, and Cascade all had athletes there). It was a pretty huge turnout both from SRCF and overall that showed how we have CrossFitters all around us wanting to get together as part of a community to share a workout. Well done everyone for showing up and representing well!

More of Team Squatch on Saturday:

Notes:

Attention: Bring long socks to learn and practice Rope Climbs tomorrow! We will also do them in the WOD.

That said we will strictly enforce rules for climbing.

You must have signed a waiver with us (everyone who is a client already has but clarifying here for rules sake)
You will be instructed on different foot lock techniques. Hand over hand is impressive, but falling on your ass is less so. No foot lock, No Go.
Once you have demonstrated a foot lock, you may try different heights.
1st timers only climb to 10′ for the WOD. More experienced (i.e. have demonstrated to a coach or have done them in a previous WOD) may climb to 15′.
Scaling will be specified. Here are the subs:
- From the Supine (laying on your back) position you will pull hand over hand from the floor to the standing position and then lower yourself back to the supine position.
- 2 Supine Rope Pulls = 1 Rope Climb 15′
- Alternate sub is 6 Dead Hang Pull-ups = 1 Rope Climb 15′
No crash mat allowed for climbs. It is a false sense of security. Thinking you have to hold on for dear life is a strong motivating factor to know if you should continue or not.

Watch this video of Adam from CF Vancouver for climbing technique tips: “Climb This Way” with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]

Video Clip Highlight of Pat’s row:

Got lights?

Post will be delayed due to technical difficulties wiring the lights and fan in the box today… and tonight…

The electrician(s) could have used this guy’s help:

Double Trouble

5 Rounds for Time:

21 Thruster (75#/55#)
21 Double-Unders

Results

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Mark B. butterfly rope pull-ups:

Thrustering away:

No Saturday class tomorrow! We will be as Cascade CF joining Sculptor CF, SnoValley CF for a community building get together from 9-11am.

It’s the Field Trip WOD Saturday at 9am to Cascade CF! Join the crowd, wear your SRCF T and have fun meeting others in the community. WOD is listed on yesterday’s post (along with directions to get there) and YES it can be scaled or modified. See you there!

Wish Pat luck as he goes for his best 2k row time tomorrow morning at Ergomania: The Pacific NW Indoor Rowing Championships. I’ll be accompanying him with Jeremy O. to cheer him on and watch as he crushes the competition.

Food logs are due tomorrow. Keep it up and DON’T give up! Stick with it and let’s see who wins the Stop the Slop Challenge.

Notes:

This is pretty intense. Two past CF Games champs going head to head for a brutal heavy power snatch AMRAP:

Snatch workout with Mikko Salo and Graham Holmberg – video [wmv] [mov]

A date with "Helen"

Choose and then 3-2-1 Go:

“Helen”

3 rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

“Fat Helen”

3 rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups

“Rowing Helen”

3 rounds for time:

500m Row
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or for the insane, twisted, or simply dumb: “Rowing Fat Helen”

Results

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View this photo

Day 1: Today was our 1st official WOD in the new box! Choosing a benchmark that is tough yet fast seemed to be spot on to allow everyone to get in a workout and then relax and check out the new gym.We hit a PR (I think) of peeps in one day in the box with 41 on the whiteboard and several others who came in but didn’t work out. What a first day. Having gym warming flowers delivered (thanks Cathy and Nadia) and later a toast of champagne post 6pm WOD (thanks Mollie and Jim M.) was perfect!

The box is shaping up and while it still has a lot of work left for us to do, it’s looking pretty damn cool if I say so myself. Reflecting back on the past 9 days of work makes me realize that it came together rather quickly due to a few things: passion, hard work, and COMMUNITY. Michelle and I couldn’t have done any of it without you. From coaches covering classes, people volunteering for kid duty, people pitching in and working, painting, moving, loading/unloading, building, cleaning, delivering food and coffee, and simply asking what they could do; all of it was essential to helping us get classes up and running. You all are a kick ass community and an incredible group of people and friends. We are stoked to have grown this far and hope we see more of what we saw today; people working hard and then enjoying time talking and bonding after the workout.

Over nine days have past since we pirated the keys; and I honestly am sick of cutting mats, cleaning paint brushes, and climbing 32 foot ladders. That said, I am ready to climb once more tomorrow to hang the big American Flag that arrived in the mail today on the wall over the pull-up rig.

Notes:

Parents please ensure you sign the waiver for the Squatch Cave. If you haven’t please ask us when you come in. Also please help explain the rules to your little ones!

Field Trip WOD to Cascade CrossFit is this Saturday from 9-11am. No Saturday class at SRCF!

We expect there will be people from a few local boxes. Michelle, Moe, Jeremy, and Mark will be going with several of you who are planning to go but all are invited. Wear your SRCF t-shirts! (I will be accompanying Pat to cheer him on at Ergomania -a local indoor rowing competition in Seattle and then coming by after).

From Cascade CF: “Two groups for Saturday’s WOD, a standard WOD, and one for the people preparing for the upcoming sectionals event.

Standard WOD: Chipper

500m Row
15 ab mats
15 burpees
15 body weight deadlifts
15 box jumps
15 KBS (53/35)
30 Double Unders

For the (RX) group we will be doing the exact same chipper, but with a little WOD before it.

-We will have 12 minutes to find max clean and jerk, 90 seconds after the 12 minutes we will go straight to a max set of pullups. For each pullup we will add 3 lbs to the max clean and jerk we each got…this way it makes it a little more fair for the smaller folks!

– Then we will complete the chipper that is written above. We are really looking forward to having the local CrossFit community getting together for a fun WOD! SEE YOU HERE @ 9am sharp. I am anticipating for the whole event to only take between 1-2 hours…depending on how many people show up:-)”

Location:
Exit 22 off I-90

29700 SE High Point Way
Issaquah, WA, 98027

Moe doing some “Euro-Training”:

Goodbye SRCF Version 2.0!

Tuesday 2/1 WOD:

You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.

The movements:

Anchored Abmat Situps
Row for Calories Dumbbell
Push Press / Push Jerks (45#/35#)
Squat Cleans (185#/135#)

The order 4mins, 3mins, 2mins, and 1min doesn’t change.

Post total reps (put the row calories in the reps field) for each of the movements.

Heidi and Lynne (from CF Morristown) looking good:

Results

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Wednesday 2/2 WOD:

5 rounds for time:

400m Run
20 Push-ups
25 Box Jumps (24″/20″)

Results

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Cathy Jedi Training:

NO Saturday WOD at SRCF on 2/5! Cascade CrossFit WOD field trip is Saturday at 9-11am. Try to get there between 9 and 9:30. (Location is Preston, will publish directions)

2011 Reebok CrossFit Games Spectator Tickets On Sale Now

Pat giving a thumbs up to today’s WOD while Curtis gives a thumbs (or head) down:

SnoRidge CrossFit Version 3.0! It's ON!

All classes will now be in our new box starting TOMORROW (Thurs 2/3). Please bare with the moving and construction mess but it’s looking good enough to hit WOD’s in the new spot.

Last two days WOD posts will be up late tonight (or early AM). Thank you everyone for the help with the gym move and set-up for time! This community ROCKS!

Zach hard at work: