April 2013 – SNORIDGE CROSSFIT

"Josh"

Strength WOD:

3-3-3
Overhead Squat

Conditioning WOD:

“Josh”

21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Results

“SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.”

Notes:

Despite good form, Spencer still gets no repped:

A word on scaling from journalmenu.com:

“Yeah, but I scaled.”

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled.”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games.

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

Ring Dings

3 Rounds for time of:

50 Double Unders
35 AbMat Sit-ups
20 Med Ball Cleans (20#/14#)
5 Ring Handstand Push-ups

Results

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Ring handstand push-ups are a fun movement that takes the skill level up a notch. Congrats to Rob and Matt for doing these for the first time in a WOD and for anyone else who stepped up their handstand push-ups today; whether it was strict, deficit, or kipping. Ring the bell and have a RingDing (I used to love these things)!

* Don’t forget your 25 push-ups today. The Challenge is still on.

Poetry in motion:

“Chad Vaughn, 315 pound Clean and Jerk” – video [wmv] [mov] [HD mov]

CF Games:

“Behind the Scenes of the CrossFit Games Open: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]

"Glen"

Main Class:

In Teams of 2, complete for time:

“Team Glen”

40 Clean and Jerks (135#/95#)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
10 Rope Climbs (15′)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
100 Burpees

* Split up and alternate work with partner. One bar per team.

Advanced RX Class:

Choose Team “Glen” or

“Glen“

30 Clean and Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15′)
1 Mile Run
100 Burpees

Results

View this photo

“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”

First posted October 12, 2012

Rest in Peace Glen.

WOD Demo with CrossFit Boston – video [wmv] [mov] [HD mov]

Pushover

3 Rounds for time of:

500m Row
20 Box Jumps (24″/20″)
50′ Overhead Walking Lunge (45#/25#
15 Knees-to-elbows
50′ Overhead Walking Lunge (45#/25#)

Results

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“Finding a New Community: Marion Jones-Thompson,” CrossFit Journal video [wmv] [mov] [HD mov]

Thanks to Don and his assisted plank the whole group gets a no rep for the push-challenge pic of the day:

Snatch and Run

Strength WOD:

2-2-2-2-2
High Hang Snatch

* Vertical dip and torso (“Down and Up”)

Checkout WOD:

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

View this photo
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Getting back in the saddle has been slow this week but coaching good people again and getting a few days of sun has truly helped. Thank you all!

Got your Regionals tickets yet? Go here to buy them. We are not going to do a private box as the entry rules are limited to the specific ticket holders and we don’t want to sit in a box while not everyone from the gym could hang out. So get your tix and then we will carve out an area in the stands.

Nutrition:

I know none of you would eat garbage from McD’s or let your kids do the same but if you were having a moment of absolute weakness or somehow forgot your common sense at home remember this:

14 Year Old McDonald’s Hamburger Looks Almost New foxnews.com

“Cooking With Kids: Steamed Kale” with Lanette Doran, CrossFit Journal video [wmv] [mov] [HD mov]

AMRAP "Helen"

Skills WOD:

10 minutes Muscle-up or Ring Dip practice

Conditioning WOD:

As Many Rounds As Possible in 15 Minutes of:

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

Results

View this photo
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Tonight Rob V. and Andrew both got their first muscle-ups. Jenn is also VERY close. Congrats all!

Nutrition:

For those of you (Frank and Amanda) who have newborns read on: The Whole9 Baby Guide

Finding A Healthy Food Balance For Your Kids by Whole9life.com

Video:

“Behind the Scenes of the CrossFit Games Open: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]

“To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Not Quite a Total

Strength WOD:

2-2-2-2-2
Shoulder Press

* 20 Minute Max

2-2-2-2-2
Back Squat

* 20 Minute Max

Results

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The CrossFit Total is made up of 3 attempts each at a 1RM for the Press, Back Squat and Deadlift. Today was about finding a 2 rep max for 2/3 of the lifts in the Total. Knowing what your relative maxes are for a strict press and squat are a must. Building strength in these lifts is vital.

Today is day 3 of the Push-up Challenge and the pictures in the Facebook Group are getting more and more interesting. Keep up the 25 a day until May 27th.

One-Arm Push Up Progression by Carl Paoli

The 6 Most Brutal CrossFit WOD’s by mensfitness.com

Back To Basics

4 Rounds for Time:

400m Run
50 Squats

* Rest 2 minutes after above WOD then complete:

Max Reps Pull-ups (Single Attempt)

Results

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Coach Michelle and Couch RoRo brief the group before it’s go time:

On Sunday we received a card that practically everyone from the gym signed and the gift of an incredible blooming magnolia tree that is the same as my mother’s favorite tree in her backyard. Knowing that it will be planted in our backyard to bloom each year is a heartwarming tribute to her and I cannot put into words how grateful I really am. I sent a picture of the tree to my brother last night and he was speechless. You all are amazing, generous and thoughtful people and true friends. The past couple weeks has been very hard with her passing but all of your support has helped in countless ways to buoy our spirits. Every time I look at that tree I will not only remember her but I will also remember what an amazing family SnoRidge CrossFit is. Thank you.

Notes:

I wanted to share this email Amy N. sent after the recent squat/rope climb WOD. I thought it was cool:

“Rope a dope – a WOD I remember very well. My #113 WOD in November of 2011 where I let my ego get the better of me. It’s a 7:00 pm class, Tom coaching and Buskas sitting on the bumpers…and me struggling! Seriously struggling to clean the 95#, failing it over and over. You coached me through the whole thing and I finished that WOD RX is 23.31.

In the end, I should have scaled and you tried to get me to during the WOD but I was stubborn. That night you blogged about picking the right weights and not letting your ego get the best of you and how if a Coach suggests you scale something, especially during a WOD, to do it. I felt like a total tool in the morning, like I just got bitch slapped by Coach Tom. Anyway, the whole point of this is. that this week we did Rope a dope again and I’m happy to say I did it in 13:29, didn’t fail one clean and did the back squats unbroken – I’ll take a 10 minute PR. Such a great feeling especially remembering the struggle the first time I did it. I love CrossFit.” ~ Amy N.

Nutrition:

Dr. Oz covered the Paleo Diet today with Dr. Loren Cordain. Let’s hope he believes it. If he does then maybe he can convince Bob Harper to stop selling oatmeal.

Paleo Diet Playbook | The Dr. Oz Show

Back Home

Main Class:

In Teams of 2, complete for time:

60 Toes-to-bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up and Over Box Jumps (24″/20″)
60 Double-Unders

* Go in order, split up and alternate work with partner. One bar, med ball, box per team. 400m Run as a team.

** Jump up and over box, you may land on box and jump off.

Advanced RX Class:

Strength WOD:

2-2-2-2-2-2
Snatch

* 2 Touch & Go Snatches (full) EMOM for 6 minutes @ 70%

Conditioning:

For time:

400m Run
50 Double-Unders
40 Kettlebell Swings (53#/35#)
200m Run
30 Wall Balls (20#/14#)
20 Deadlifts (185#/135#)
150m Run
10 Snatch (Squat) (135#/95#)
5 Rope Climbs (15′)

* One bar, change out your own bar from DL to Snatch

Results

View this photo

Push-up challenge starts today!

Join the Facebook group (Push-up pics – squatch style!) and post a pic of your push-ups. Be creative. Details from Amy:

Push Up Challenge:

50 days (Sunday, April 21 – Monday, May 27)
Complete 25 push ups per day, for 900 push ups through May 26th
End the Challenge with MURPH on May 27th with a full or half Murph bringing your push up total to 1100 or 1000!
A word from Coach Buskas: “25 a day isn’t going to be much of an issue, especially if you do say 15 when you wake up, and 10 before bed. Big thing would be: no love given for droopy push-ups. These need to be legit push-ups, work on hands just outside the chest, elbows tight to the body, chest touches the ground, scale as necessary. No point in doing this if you’re push-ups are droopy, not full range, elbows flared way out to the side, head down, etc.”

“Christmas Abbott: Real Sports with Bryant Gumbel” HBO Sports

Results For This Week

See you all Monday!

Mon. 4/15

As Many Rounds As Possible In 15 Minutes of:

7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)

Results

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Tue. 4/16

Strength WOD:

5/5/5
Deadlift

* Work up to 70-75%

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

200m Run
10 Deadlift (225#/155#)
10 Toes-to-Bar

Results

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Wed. 4/17

3 Rounds for time:

15 Chest To Bar Pull Ups
Run 200m
20 Burpees
Run 200m
15 Power Snatch (115#/75#)

Results

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Thu. 4/18

Strength WOD:

1 Rep Max
Hang Squat Clean

* 10-12 Minute Max to work up to a heavy single

Conditioning WOD:

“Death By Clean & Jerk”

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks 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 partial reps in the last round completed.

Results

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Fri. 4/19

Strength WOD:

1 Rep Max
Thruster

* 8 Minute Max to work up to a heavy single

Conditioning:

9/6/3 reps each of for time:
Thruster (135#/95#)
Muscle-ups

Results

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Update:

Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!

Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.

Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.

“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]

CrossFit Games Update: April 16, 2013 – [video]

Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack – video [wmv] [mov] [HD mov]

400 WOD’s! Congrats and Contests Natalie!