Author: Squatch

Amazing Grace

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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Amazing Grace

CrossFit. Boobs. Two of my favorite things. Hosting an event that combines them both? Even better.

Team Pink

Breast Cancer Awareness month is October. This disease is something that for Michelle and I is especially important. M’s mom beat breast cancer over ten years ago. She (along with us and the rest of the family) celebrates her “Re-birthday” every November. That is why Barbells for Boobs is one of the events we host annually. Raising funds to go towards the cause to beat cancer is worth it. Seeing our box full of so many of friends and motivated CrossFitters showing up to work hard for a good cause is priceless.

Anyone who wanted to donate still can. You have two options:

  • Go here; search for our box and complete the registration
  • To purchase other gear that also benefits the cause you can go here

“10 things to do to improve your clean and jerk.. from start to finish” by Strive to be Fergilicious: Sage Burgener

CrossFit is holding a workout demo and 2 person competition this weekend at the UFC Expo. Many of the top men and women competed in teams of 2 for 6 WOD’s over two days.

UFC Expo Midday Update – video [wmv] [mov] and Afternoon Highlights at the UFC Expo – video [wmv] [mov]

Cathy_RX Grace

Out of Gas

40-30-20-10 Rep rounds for time:

Row (Calories)
Push-ups
Box Jumps (24″/20″)
AbMat Sit-ups

Results

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Coaching a Coach through today’s grinder:

Jeremy and M

The double-under is a skill. As a component to helping you get fitter it drives improvements to cardio-respiratory endurance, agility, coordination, speed, and arguably accuracy. Many of you have had that dread about double-unders. Many have been practicing, trying and buying ropes, and learning how to get from “single, single, double” to consecutive double-unders.

The main keys are the timing of the same jump you use for a single-under (but with a more explosive or powerful jump) while rotating or pushing the rope with the wrists around for two quick revolutions. You have to be patient and jump hard as you learn without “donkey kicking” yourself in the rear. As you explode each jump remember it’s a vertical jump that is timed as the rope is beginning to pass under your feet. That is the point at which you spin your wrists around twice to force that rope to move. The elbows should stay down and the wrists should stay forward of your hips. If you are ready to learn or having issues then grab one of your coaches to work with you and offer tips to correct your technique.

One way to improve your DU skills is to practice them tabata style. Use it as part of your warm-up or after a workout. Watch the below video for a great view of how double-unders should look.

Tabata Double-Unders WOD Demo with Chris Spealler (40 reps) and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]

Notes:

Amazing “Grace” is tomorrow! 0930, 1000,or 1030. Show up and we will run waves through. CF Kids also kicks off at 0945.

Deadly Double

Strength WOD:

10/10/10
Deadlift (Find your 10RM “Rep Max”)

Checkout WOD:

5 Rounds for Time:

35 Double-Unders
200m Run

Results

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Nate_DL Sean_DU

This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.

Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9

“The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

AM-Bear-RAP

As Many Rounds As Possible (AMRAP) in 15 minutes: 

1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)

Rules: 

  1. No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
  2. No Thrusters
  3. Must Push Jerk

Results

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Bear-Rap

Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.

Old Video of Bear Complex:

Bear Complex WOD [wmv][mov] » Sept 25 07 

Watch and file this away for rowing and FGB7:

“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]

“BAM. Wallball.” ~ Angela Hart

Notes:

Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.

  • October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
  • WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
  • To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
  • To purchase other gear that also benefits the cause you can go here
  • Show up at 0930 or 1015 on Saturday and run through Grace
  • If you do not wish you donate you can still complete the WOD

"Death by Kettlebell Swing"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 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

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Zombie Apocalypse Training (to beat them you have to know them):

Zombies Attack

A recent study by the University of South Carolina offers some amazing insights into how the brain (of mice) reacts to moderate exercise. It wouldn’t be much of a leap to imagine how our brains react and grow with good nutrition and intense exercise.

well.blogs.nytimes.com

 

Watch below and mobilize thoses wrist and forearms!

Overhead Wrist Dysfunction – mobilityWOD.com 

What's on your checklist?

Score Check

Do you have a list? Should you? I made mine today. What kind of list am I talking about? A list of goats, weaknesses, or skills you are lacking in. This list should be about what you want to get better at to improve your fitness and your health. A CrossFit list of maybe 10 things you know everytime you leave the gym that you probably should have worked on a little. Or maybe it’s something to practice on the weekend or at home that you could have done that might lead to moving faster, getting stronger or setting a new PR. Think about what it is you want to learn or what is holding you back. Write those things down, then tackle them with persistence, discipline, determination and patience. It can be anything from nutrition, mobility, and rest to learning a lift, improving strength, practicing bodyweight movements or improving cardio-respiratory endurance through running, swimming, rowing or more. As you begin accomplishing these goals and turning goats into new skills you will quickly find new entries to your list to take their place. That is the true nature of CrossFit. It never gets easy, you may get fitter but the list just grows as you check things off. It’s part of the fun of learning to be more demanding of yourself.

Read: “Goats” by CrossFit Lisbeth

Community + Brutal Fun = CrossFit

Community

 Notes:

Next Saturday 10/8 we will have two important things going on:

  1. CF Kids Fall Session (Ages 5-9) begins. Sign-up online at Mindbody Online. There are 2 spots left for the 10/8 to 11/5 session for each Saturday.
  2. Barbells for Boobs “Amazing Grace”: Next Saturday 10/8 we will host one main WOD which is “Grace” which will benefit Mammograms in Action.  
  •  
    • October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
    • WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
    • To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
    • To purchase other gear that also benefits the cause you can go here
    • Show up at 0930 or 1015 next week and run through Grace
    • If you do not wish you donate you can still complete the WOD

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

  • One runs 400m while one performs max reps
  • Switch after each run
  • Full squat clean, bar must touch ground each rep
  • Don’t tell your rep count until the end of the WOD

Advanced RX Class:

5 Rounds for time:

9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)

Results

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FGB make-up:

HIgh Pulls

Locked out

Levitate  Clint_FGB

Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.

Keys to a Clean (Full Squat):

  • Deadlift set-up on the bar
  • Engage your traps and keep your back and core tight
  • Pull the barbell off the floor with straight arms into an upward shrug and extension
  • At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
  • Quickly and forcefully “pull” yourself under the bar and into a squat
  • While pulling under the bar rotate your elbows around the bar 
  • Bar should land in the rack position with loose fingers and elbows up
  • Stand up to complete the lift

In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out. 

Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]

Happy Birthday Derek!

As Many Rounds As Possible (AMRAP) in 15 minutes of:

8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″) 

Results

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The birthday dude:

Derek_MU

Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.

If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.

Saturday Schedule:

  • Main Class tomorrow is 0930
  • Advanced RX Class is 1045
  • FGB make-up for those who missed it on 9/17 will be at 1030
    • If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.

Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]

“Confidence” 2011 CF Games

“Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]

“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Amanda demonstrates box steps with flair:

Box Step with Flair

Push and Pull

Strength WOD:

3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press

Checkout WOD:

For Time:

1000m Row

Results

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Lots of PR’s today and bell ringing:

  Krista_PP Rona_PP

Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”

We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.

1k Max Effort

Notes:

Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!

If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.

The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games

SNORIDGE CROSSFIT