July 2011 – Page 3 – SNORIDGE CROSSFIT

"Tabata This"

Main Class – “Tabata This”:

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Advanced RX Class:

AMRAP #1 in 8 Minutes:

5 Power Snatch (135#/95#)
10 Pull-ups

Rest 5 Minutes, then complete:

AMRAP #2 in 7 Minutes:

7 “2 for 1” Wall Balls (20#/14#)
21 Double-Unders

Results

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HIIT or High Intensity Interval Training is just one aspect of CrossFit workouts. Examples are Tabata WOD’s or other interval WOD’s like Fight Gone Bad or max effort WOD’s with programmed rest periods (ex. “Barbara” or even “Nicole” where the high intensity is the max pull-ups and the medium intensity run is the recovery). The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This interval improves aerobic and anaerobic work capacity dramatically over traditional low to medium intensity endurance style training. It’s benefits over traditional training include accelerated fatty acid utilization and fat loss, improved insulin action, lower resting heart rate, higher oxygen consumption (VO2 Max), greater muscular endurance and overall aerobic fitness. Who was Dr. Izumi Tabata and what was this study that showed it’s effectiveness of his short interval protocol? Read about it at the link above and also more here.

Not all WOD’s fall into this strict category, as HIIT is not the perfect end all training method. Doing the same thing over and over will result in hitting a plateau and minimizing results. Mixed in with pure strength training, skills training, cardio-respiratory endurance training, and other high intensity non-interval training and you have a recipe for success that is CrossFit. Combine it with proper nutrition and recovery and you have a fun, challenging, successful and potent combination.

Hollow and Flat

For Time:

1000m Row
50 Hollow Rocks
30 Burpees
50 Romanian Deadlifts (45#/33#)
1000m Row

Results

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Anapurna and the Romanian Deadlift:

The Romanian Deadlift. This lift is a movement of the hip. Begin in the hang with the barbell or dumbbells.

Stand Tall with a slight bend in the knees; not stiff legs
Push the hips backward first
Lower the weight toward your knees, keeping your hips going back
Flat back, maintain a lumbar curve or at least flat back with tight core muscles
Weight is on the heels and shoulders are back, bar or db’s stay close to the body
Stop before losing your lower back position and when you reach your hamstring range of motion; ideally slightly below the knee
Return to the start position by reversing the movement
Stay in control and don’t rush it

Read “5 Reasons Why Deadlifts Are Killing Your Lower Back” – Stronglifts.com

Hollow Rock with Greg:

Rower Fail. Warning! Rowing this way will guarantee that your coach will punch you in the face:

Notes:

CF Kids and regular class tomorrow at 0930! Advanced RX class at 1045. Be ready to work! Don’t be late!

Who’s up for the Railroad Days 5k, 10k or Kids 1k in Snoqualmie in August? Let’s get a SRCF team running!

Details:

In less than seven weeks, the 4^th Annual Snoqualmie Railroad Days 5k, 10k and Kid’s 1k will take place on Saturday, August 20 in historic downtown Snoqualmie, WA.
To register online CLICK HERE. Online registration closes on Monday, August 15th.
More info at www.runsnoqualmie.com
Register In-Person: At FootZone in Bellevue, Issaquah or Redmond. In-store registration ends on August 14^th.
Pre-registration Cost
- Kid’s 1k — $10 (includes cotton t-shirt and a finisher’s medal)
- 5k/10k — $25 (includes nice tech shirt)

Happy Birthday Cristin!

Strength WOD:

Front Squat 7×2

2/2/2/2/2/2/2

* Cristin’s birthday is 7/2

Check Out WOD Immediately After:

As Many Rounds As Possible in 15 Minutes (AMRAP):
200m Run
12 Kettlebell Swings (53#/35#)
9 Front Squats (115#/75#)

Results

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Cristin gives 2 Thumbs Up for her birthday two-fer:

Gotta love the birthday WOD. Rather than go with Cristin’s age this one used her birthday and then the checkout was designed using movements that she can do RX’d as she improves in her shoulder rehab. You can see the reaction above! If you want a birthday WOD make sure you let us know when it is so I can program it and fit it in for all to enjoy.

In CrossFit the “American” style kettlebell swing is the norm. This is the swing that ends overhead. In the sport and use of KB’s, there are swings to eye level (Russian Swing) or shoulder level as well as other types movements. If you’re curious to why we swing overhead, then read it here.

Don (below) shows a good “American” kettlebell swing overhead. Bell straight in line with the shoulders, hips and heels with no hyperextension of the back:

Notes:

Squatch Kids kicks off this Saturday at 0930 for Session II and we have a few spots available! If you haven’t registered yet then do so at the below link. (If you have any issues let us know)

CF Kids Session II (ages 5-9)will begin on Saturday 7/9 and run every Saturday through 8/13 (we will be closed July 28 through August 1 for the CrossFit Games) for a total of 5 classes.
Go here for more details.
Sign up online now at MindBody to purchase a spot
- Log In to your account
- Select Series and Memberships, then CrossFit Kids to purchase a session

Watch for the 411 on who to look out for at the CF Games: The Games Update II

Great Basin Qualifier WOD

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

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I was asked today where I had found this WOD and could only remember that we have run this before so I went digging back in time. I found a couple things interesting. One is that we were scaling to a box with the pike handstand push-up a year ago but now we are ensuring the head and arm motion tracks even more in the range best suited to develop shoulder and tricep strength. A few people have learned to do HSPU (both strict and kipping) since then.

The same lesson as a year ago still applies:

“We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.”

The second thing I found interesting is that we had a visitor drop in for the first time to the box from the east coast back then (Kristen) who was also just here this past weekend.

Coach Coordination:

Notes:

Mobility Class tonight was a good one. Don’t forget every Wednesday this summer at 7pm you can get your stretch on with Rona! Ask for details.

Read: “The Women of the 2011 Reebok CrossFit Games“

Nutrition: This Paleo “e-cookbook” of 370 plus recipes looks pretty darn good! Note that it’s downloadable only as a PDF file including the bonuses to be viewed electronically and not delivered as a physical copy.

“Paleo Recipe Book“

Pick-A-Path

Choose your load and go for time:

Run 800m
30 Clean and Jerks
Run 800m

Results

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Maggie Jerks:

Similar to pick a path books this WOD lets you determine your adventure. Pick your weight and go. Ideally it’s challenging enough to be heavy but does not sacrifice form and technique. Too light and you’ll know it and the second run will be a breeze. No bueno. If it’s heavy enough that 10 to 15 reps in you’re thinking maybe you should have chosen a little less than it’s just about right.

Frank and the Power Clean and Jerk:

Speaking of pick a path, here’s a path that someone recently chose that exemplified great character and commitment. One path means finishing 3rd at the Northwest Regionals and earning a spot to the CrossFit Games even though they wouldn’t be able to go due to military obligations. The other path means allowing others to finish ahead of you thus giving up your 3rd place spot so that our Region sends three female athletes to the Games. Becky Clark of Narrows CrossFit chose the correct path in my (and many others) view.

“Becky Clark’s Sacrifice” by the CrossFit Games [wmv] [mov]

CrossFitters on vacation. Check out Jeremy, Pat and Steph hitting a WOD while docked on their cruise:

Head-to-Head

Partner up and complete 7 Rounds of max reps of each of the following exercises:

One partner runs (400m for men/250m for women) while one works.

Dumbbell Ground to Overhead (35#/20#)
Wall Balls (20#/14#)
Double-Unders
Kettlebell Swings (53#/35#)
Toes-to-Bar
Lateral Burpees (Over parallette)
Sledgehammer Tire Swings

* Rest 30 Seconds between rounds. Alternate who runs first and score total reps and reps per exercise.

Results

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Lindsay ready to rumble with her partner:

Happy 4th of July everyone! This tag team partner workout was a gasser and had it’s own fireworks after a few rounds for everyone. Hope everyone was safe and enjoyed the Holiday. Sorry for the late post but I was suffering a combo of sinus/head cold attack and campfire S’mores overdose.

"Fight Gone Bad"

Main Class:

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* Rest 1 minute between rounds. Score total reps and reps per round

Advanced RX Class:

21-15-9 Reps of the following for time:

Deadlifts (225#/155#)
Overhead Squats (135#/95#)

Results

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I had a couple of opportunities for some great pics today but no card in the camera = fail. The rest pic above sums it up though.

FGB is a hard WOD. It’s max effort output for 5 minutes. Rest. Repeat three times. If you are hard enough to try the Championship edition it’s five times. This WOD came about in the early days of CrossFit at the original HQ (CF Santa Cruz). BJ Penn came to train there and this workout was put together to help simulate the effects of stepping into a ring. After completing this WOD the story is when Penn was asked what he thought of it he said “It’s like a fight gone bad.”

We will be programming this WOD again come September 17th for FGB 6. It will be our third year of hosting this annual challenge and fundraiser that all of CrossFit participates in worldwide. Go here for more details and plan to participate. We will host for not only our gym but several other boxes we plan to invite. The SRCF team is created. Go register and create your own fundraiser page and join the team. It’s going to be epic! You won’t want to miss it!

Ash demos the Kettlebell Sumo Deadlift High Pull:

Sumo Stance, flat back
Weight in the heels
Use the hips to fully extend to allow the weight to finish with momentum in a high pull

“Friends First, Team Second: CrossFit Raleigh“

Camaraderie

5 Rounds of:

400m Run
20 Supine Ring Rows
30 AbMat Sit-ups

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box/rings or complete 10 supine rope climbs per round.

Results

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What makes CrossFit great? Too many things to list. One is the camaraderie. The high five mid-WOD or the simple nod of the head to the other person as you run past. The yell you give to your friend and competitor during the workout to just keep on moving or pick up the bar. This happens everyday in the gym and also in CrossFit competitions.

I judged Becky Clark during the last heat of the 100’s WOD at the NW Regionals and I recall her and Ashleigh Moe during their 100 kettlebell swings saying “keep on going” and “don’t stop” to each other as they were swinging the bells. Here’s two athletes battling to beat one another for the top 3 spots by even one second (and everyone else around them) taking the time to show genuine sportsmanship during the heat of competition itself.

Today I was able to go to Jet City CrossFit in Seattle for a WOD and the same thing happened. Four boxes worth of coaches and athletes got together and did a dueling partner WOD where you try to beat your partner at a max rep workout of 7 different exercises. During each interval everyone was high-fiving each other and giving encouragement to their competition. While the goal was to out-do your partner it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. This is just one of the reasons I am addicted to this crazy cult called CrossFit.

“Camaraderie” from the Southern California Regionals – video [wmv] [mov]

Drop-in at Jet City CF with SRCF, Foundation CF and CF Morristown:

Notes:

We sadly said goodbye today to John and Erin S. who are moving across the east coast and leaving the box. They have been with us for awhile and we will miss them. Good luck in Virginia and keep on CrossFitting!

CrossFit Games: “Games Attractions: The Spectator Experience” Only 27 days until EPIC-ation!

Congrats to Meghann for her 1RM deadlift; she hit 260# for a 35# PR with a small crowd cheering her on: