Month: February 2013

Over Easy

Main Class:

Teams of 2 complete:

10 min AMRAP #1:

200m Run
Max Rep Overhead Squat (95#/65#)

–2 Minute Rest–

10 min AMRAP #2:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb. 

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM

Conditioning WOD Pt. 1:

12 Minute Cap:

3 Rounds for Time of: 
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)

Rest 2 Minutes, then complete Conditioning WOD Pt. 2:

6 Minutes to complete:

800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)

Results 

View this photo

RC_Jason 

Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.

Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made! 

OHS

What are the CrossFit Games? What is the “Season”? Find out here:

The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!

“To Find The Fittest” – [video]

I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.

"Death by Thruster"

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

View this photo
View this photo

Death by:

Thruster

Our 30 day Stop the Slop Challenge is officially over! Thanks to everyone who participated and bought in. We will announce winners by Monday as soon as we determine the Essay winner. Just like last year we will have one winner in the Nutrition Challenge, one in the Performance Challenge, and one in the Essay Challenge. We have received many incredible and well written essays that make it incredibly hard for the coaches to pick a “winner” from. All of you are winners and we applaud you for writing them. Beyond the competition the hope is that for those who wrote them will now have something to look back on for experience and will be motivated to stay with it and carry on. 

CF Games:

Regional dates and venues are announced!

The Regionals are the semi-final round for the CrossFit Games season. The top 48 men and women and top 30 teams from each region in the Open will be invited to compete in a live three-day competition.

The CrossFit Games North West Regional will take place May 31, June 1, and June 2 at The ShoWare Center in Kent, WA.

Upside Down

Skills WOD:

Every Minute On the Minute for 10 Minutes:
3 Handstand Push-ups

* Scale HSPU depth to parallettes, or use 1 abmat / kip, DB or KB heavy press

Conditioning WOD:

3 Rounds for time of:
12 Front Squats (135#/95#)
12 Burpee Box jumps (24″/20″)

Results

View this photo
View this photo

Down and Up

The PR’s continue this week as the recent dip/push-up skill work and overhead/push jerk focus has led to PR’s in knocking out handstand push-ups. If you just got them today keep practicing these regularly so the sub of strict presses will be a thing of the past.

PR:

HSPU Progress

Attention Stop the Slop Stragglers:

Thursday is the last day of make-ups/weigh-in’s if you paid and are participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

  • Nutrition challenge you need to weigh-in ASAP
  • Performance Challenge you need to repeat the WOD
  • Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
  • Once that is completed we will announce winners and prizes by Saturday

“Coaching the Squat: Points of Performance” with Katie Hogan – video [wmv] [mov] [HD mov]

CrossFit Barbie, an idea by my daughter (built with a little help):

CrossFit Barbie

"Stop The Slop" Re-test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

View this photo
View this photo

Amy_Retest 

Quote of the day: “Shake and bake!” ~ Ricky Bobby

Today we officially end our annual 30 day “Stop the Slop Challenge”. I counted 26 PR’s from those who completed this WOD a month ago, with two that were just off a PR. The Performance Challenge race is tight! Alternating to judge each other was good prep for the CF Games Open.

We will have make-ups/weigh-in’s available through NLT Thursday if you didn’t make it in today but were paid and participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

  • Nutrition challenge you need to weigh-in ASAP
  • Performance Challenge you need to repeat the WOD
  • Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
  • Once that is completed we will announce winners and prizes

Stop the Slop

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days are done” and go back to unhealthy habits. You have just completed one month of making positive changes! Continue to eat clean, natural choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can sweat it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food. Make sure if you follow a paleo diet 80% or 90% of the time that it really is 80-90% of the food you consume.

Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Stay consistent in your mobility, rest days and sleep habits. Train often and smart. Your performance in workouts and training has improved, your body is leaner, and lifts are all going up (just look at the recent 1RM tests). Stay on schedule and get in the gym.

If you are motivated by the changes you have seen personally then stick with it. Anyone can be cool, but awesome takes practice!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9

Busted!

 
Busted

Notes:

Register for the CrossFit Games Open

If you haven’t done so and are thinking about competing then sign up for the Open (3/6 to 4/7)!

After signing up join the SnoRidge CrossFit Affiliate team. Right now we are in 16th place with 16 people on the team.

Cost is $20 per athlete. Remember this is “Open” to all of you. You will see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another. Stay RX each week to stay in the Open!

One More Day!

Strength WOD:

2/2/2/2/2
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time of:
500m Row
400m Run

Results

View this photo
View this photo

Hang Together

Tuesday is the official end of the 30 day Stop the Slop Challenge. We hope all you don’t actually “end” anything however and continue to eat clean, exercise often, recover better and make these lifestyle changes last.

For the re-test you will pair up to help push each other while ensuring good movement and keeping count. We will have make-ups available through NLT Thursday if you can’t make it in Tuesday. If you haven’t paid the “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

 
Row Run

Due NLT Thursday last class: 

  • Nutrition challenge you need to weigh-in ASAP
  • Performance Challenge you need to repeat the WOD 
  • Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes! Even the kids are excited!

Merry Go Round

Notes:

“What Is A CrossFitter?” by CrossFit Lisbeth

The mechanics of the HBBS:

HiBarBS

Tag Up and "Last Ascent"

Main Class:

As a team of 2 follow complete 18 rounds each for time of:

5 Deadlift (225#/155#)
5 Up And Over Box Jumps (24″/20″)
100m Sprint

*  Each partner completes 9 rounds (Alternate each round w/partner) 

** One bar, one box. DL must be unbroken each round or team will stop and complete a 10 burpee penalty before continuing. Scale appropriately!

Advanced RX Class:

Strength WOD:

3/3/3/3/3
High Bar Back Squat

“Last Ascent”:

5-10-15 reps each for time of:
Back Squat (225#/155#) 
Box Jumps (24″/20″)

Rest 3 minutes then complete:

3 Minutes of max rep Rope Climbs 15′ 

Results

View this photo

Last Ascent

Fun in the sun today. The team event for main class was intended to be a sprint drill and the split times seemed to work perfectly while the advanced class was to work strength, then conditioning of the posterior chain (similar to main class) and then a gymnastic skill in max rope climbs. I love coaching Saturdays!

Note: If you are submitting an essay for the Stop the Slop Essay Challenge you have until 2/7 Thursday EOD to submit it to us. Electronic version is preferred (email, word doc, PDF).

SeattleLeagueDeadliftTeamwork

Quote of the day: “The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age.” ~ Greg Glassman

Why do we snatch, clean and jerk so much? These technical lifts have the greatest capacity of all the lifts at metabolic development and neuromuscular efficiency.

“Amanda” WOD Demo with Cara Hipskind and Kayla Baumgardner – video [wmv] [mov] [HD mov]

Clean and Jerk Day

Strength WOD:

1RM Clean & Jerk 
* Choose Squat or Power Clean and Split or Push Jerk

Results

View this photo
View this photo

Quote of the day: “That was a PR!” ~ Nearly everyone


Aaron_PR

After the past month of focus on cleans and related lifts, as well as shoulder to overhead, I’m curious to see what happens next week for the re-test of the Stop the Slop Performance WOD Challenge and the speed and efficiency of the C&J’s overall. 

Amy_PR

The video below is a good example of efficient power clean and push jerks. Note the instant transition to the push jerk upon receiving the PC.

“Gwen” WOD (15/12/9 for load of C&J unbroken) Demo with Sarah Hopping – video [wmv] [mov] [HD mov]

Max Day

2013 CrossFit Games Open:

Want to sign up for the Open? The link is now live:

Registration for the 2013 Reebok CrossFit Games Open is live! – [video]

The 2013 CF Games Open begins March 6th at 5pm PST and runs through April 7th. Our goal here at SRCF is to encourage competing in the Open and using it as a tool to test your fitness against CF’ers around the world as well as to push you as an athlete. Another goal is to keep the strong family and team vibe going that embodies our SnoRidge community. Together our individual performances will allow us to compete as a gym (all members who register and train here make up Team Squatch.

Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes who participate during the Open will be ranked individually and the top 3 men’s and women’s scores are counted for our team score. Your ranking continues as long as you can RX the workout for that week. Once you scale you may continue to post scores, but you will be out of the Open for the remaining weeks and moved behind all RX participants in the rankings. Results will be entered to the Games website by the athlete each week and validated by me. All WOD’s must be judged.

After registration select our affiliate and then join “SnoRidge CrossFit: Team Squatch”.