January 2012 – Page 4 – SNORIDGE CROSSFIT

More Cowbell!

Strength WOD:

1RM Clean and Jerk

30 Minutes to work up to a 1RM clean and jerk (use split, power, squat clean and push or split jerk)

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

View this photo
View this photo

Quote of the day: “”I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” ~ Aristotle

Tons of cowbell today! PR’s on cleans, jerks and both in class after class. The clean and jerk is a technical combined lift that has endless things to work on. Everyone was applying the cues and corrections well and making some heavy lifts. Don’t be discouraged if you didn’t hit the load you wanted, instead be content with knowing you got stronger and practiced with better movement that will keep you moving towards a PR.

Sing along with me:

“One of these things is not like the others, One of these things just doesn’t belong, Can you tell which thing is not like the others, By the time I finish my song?”

Clearly some of you did not grow up watching Sesame Street:

Friends don’t let friends put stuff away wrong. Study the DB rack. Heaviest on top with the same numbers. Lightest on the bottom. Watch below for help if you couldn’t spot it.

Notes:

Good to read: Bob Harper on CrossFit, The Biggest Loser & His Last Meal on Earth ~ carrotsncake.com

Take the OnRamp to SnoRidge CrossFit

ONE SPOT REMAINING!

Goodbye Elements, hello OnRamp!

Where we previously had our “Elements” plan which consisted of 3 one hour sessions with a coach and then led to entry into our normal group classes as our starting point we have changed this to our new “OnRamp”. Our OnRamp is a program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)
Limited to 5 people per On Ramp in a group format class
Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)
Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.
Movements include weightlifting, gymnastics, and cardiorespiratory endurance exercises such as squat, front squat, overhead squat, clean, snatch, press, push press, push jerk, deadlift, sumo deadlift, box jump, medicine balls, kettlebells, push-ups, pull-ups, rings, sit-ups, lunges, rowing, running, jump rope, etc.
We focus on drilling technique and safety before ramping your intensity levels or increasing weight
Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level
Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)
Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email at snoridgecrossfit@comcast.net or come in the gym.

Week 1: Tuesday 1/10 and Thursday 1/12 at 7pm, Saturday 1/14 at 8:30am
Week 2: Tuesday 1/17 and Thursday 1/19 at 7pm, Saturday 1/21 at 8:30am

Why wait? 3-2-1 Go!

Contact us and register on MindBody for OnRamp now!

Happy Birthday Christa and Nan!

2 Rounds for Time:

40 Row (Calories)
40 Push Press (75#/55#)
40 Kettlebell Swings (53#/35#)
40 Burpees

Results

View this photo
View this photo

Quote of the day: “I need a hug” ~ Trapper during 2nd round today

Happy birthday to Christa B. and Nan:

Sorry for missing that today was also Nan’s birthday but it worked out great as it became a combo of brutal fun birthday good times. So think of Round 1 being a gift for Christa and Round 2 a gift for Nan.

Get ready for a repeat of our Stop the Slop Nutrition Challenge beginning next week. It will be similar to our last challenge except it will be 30 days this time. We also won’t require before/after photos but will highly encourage that you take your own and save them to help see your results. Also the benchmark for the performance test will be different. Details will be in an upcoming separate post.

Notes:

Just one of the many differences in good vs. bad boxes:

“Visual Perspicuity” with Greg Glassman – video [wmv] [mov]

“Training in the Off-Season” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

"Nasty Girls"

“Nasty Girls”

3 Rounds for Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)

or sub C2B for Muscle-ups

3 Rounds for Time:
50 Air Squats
12 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135#/95#)

Results

View this photo
View this photo

Nasty Girls, one of the “early classic” CF workouts and demo videos from CrossFit.com. The Nasty Girls were the original trio of female firebreathers: Nicole Carroll, Eva T, and Annie Sakamoto.

Video: Nasty Girls – [wmv] [mov]

Goodbye Elements, hello OnRamp!

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)
Limited to 5 people per On Ramp in a group format class
Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)
Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.
Movements include weightlifting, gymnastics, and cardiorespiratory endurance exercises such as squat, front squat, overhead squat, clean, snatch, press, push press, push jerk, deadlift, sumo deadlift, box jump, medicine balls, kettlebells, push-ups, pull-ups, rings, sit-ups, lunges, rowing, running, jump rope, etc.
We focus on drilling technique and safety before ramping your intensity levels or increasing weight
Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level
Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)
Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email or cell phone or come in the gym.

Week 1: Tuesday 1/10 and Thursday 1/12 at 7pm, Saturday 1/14 at 8:30am
Week 2: Tuesday 1/17 and Thursday 1/19 at 7pm, Saturday 1/21 at 8:30am

We are still updating our website to reflect these changes that I have detailed above!

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

View this photo
View this photo

Don’t double-under angry:

Back to a normal schedule tomorrow. The holidays are over and it’s time to get to work, both in and out of the gym. When you come in focus on those 2012 goals!

OnRamp update: We are making changes to our program for newcomers to SRCF. Starting this month we are going to conduct a two week OnRamp of 6 classes (3 per week). No more Elements! The first OnRamp starts next Tuesday night 1/10 at 7pm. If you know of someone interested in starting CrossFit they can contact us to get info and sign up. Spots are limited to 5 people for each OnRamp. Details will be posted tomorrow.

2012 CF Games Open coming soon: Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]

“Setting Specific Goals” with Greg Amundson by Again Faster Equipment– video [wmv] [mov]

It's 2012: Make Your Resolutions!

Friday WOD 12/30:

Strength WOD:

5/5/5/5/5
Back Squat

Checkout WOD:

2 Minute Challenge: Max Reps in 2 Minutes of Burpees

Results – only half, other half were erased

View this photo

“New Year’s Eve Gone Bad” WOD 12/31:

Compete 4 Rounds of 1 Minute of max reps of each of the following exercises:

Deadlift (185#/135#)
Row (Calories)
Dumbbell Thrusters (35#/25#)
* Rest 1 minute between rounds

Score total reps and reps per round

Results

View this photo
View this photo

Coach Zoe counts reps:

Happy New Year! As we start the year it’s that time to make your new list of goals, hopefully review last year’s list and see where you ended up. I looked back on my list and see I crossed off 9 of 12 CrossFit related goals. Last night I started a new list and encourage everyone to do the same. Take the time to write down your top 3 or more CrossFit goals for the year. Put them in your log book, in your cell phone, or share it in the gym. I encourage you to write it or share it with many of your fellow CF’ers as it will help you stay accountable. Share it with a coach or someone you know won’t let you off the hook.

When you complete one check it off and review that list for what is next. Feel free to add more as you get new goals and resolutions throughout the year. Simple time honored rules of goal setting:

Make them specific. No “I want to workout some more” or “I want to get strong” or “I want to eat better” crap.
Put them in terms you can measure.
Make them achievable.
Realistic goals matter. Not “I want to win the CF Games this year and run 5 marathons.” However if you do achieve this then I will rename the box after you personally.
Make them time based. i.e. within 2012

Here are some examples to consider:

“I will log 200 WOD’s this year or compete in 2 CF competitions/events or go to the box 3 times per week minimum”.
“I will complete a Whole30 Challenge in the month of “Paleovember” and find my inner caveman/woman.”
“I will PR my deadlift/clean/squat/snatch/etc. at xxx lbs. this year/month etc.”
“I will learn the following skills and then succeed in completing x number of unbroken reps of said skill.”
“I will log every single WOD in my book or on beyondthewhiteboard.com and monitor my performance and progress.”
“I will attend a Cert, pass a test, PR a specific benchmark WOD(s), or complete 2-3 Mobility WOD’s at home or in the box every week.”

I made my list of things I will accomplish in 2012 (my time based element). Among them: PR the following lifts (DL 500#, Power Clean 275#, Press 180#, Back Squat 415#, OHS 310#, Snatch 225#, CF Total 1100#); PR the following benchmarks (Linda, Nate, Mary), and improve my gymnastics skills (25m handstand walk, 50 kipping pull-ups, 15 muscle-ups, 15 ring HSPU all unbroken). Other goals center around interning with CFHQ, competing in the CF Games Open and Rainier CF Strongest Man and Woman Competition, resting and recovering properly, and growing and improving our box and coaching staff. I have specifics around all of those written down but won’t bore you to death here.

If you don’t hit them all this year that’s okay, readjust, plan and work harder. Set a goal to finish out the year strong. No excuses!

“How to Make New Year’s Resolutions That You’ll Actually Follow” – Foxnews.com

Monday Jan. 2nd Schedule:

NO 0830 or PM Classes!
We will have 0930/1030/1130 class times only! This means you have 3 slots to choose from (just not early at 0830)
5/6/7pm classes are cancelled

Enter the Dragon

“The Year of the Dragon will be marked by excitement, unpredictability, exhilaration and intensity.” ~ Chinesenewyear2012.net

In Chinese calendar, the years are marked by the stems of the Elements (Wood, Fire, Metal, Water, Earth) and the branches are Animals (Dragon, Horse, Monkey, Rat, Boar, Rabbit, Dog, Rooster, Ox, Tiger, Snake, and Ram). The Chinese New Year is Jan. 23 this year and we will “Enter the Dragon”. It is the Year of the Dragon, specifically the Water Dragon. Dragons are intense and powerful and full of energy. Water provides a calming influence that cools the inner fire and limits recklessness of the Dragon.

Channel your dragon