Squatch

"Donkey Kong"

21, 15, 9 reps of each for Time:
Burpees
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Results

Jeremy and his Friday 6pm crew:

“Stop the Slop” Nutrition and Performance Challenge kicks off tomorrow at 9am!

Reposting from this past Sunday:

We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.

Nutrition is the foundation of a solid fitness program and overall good health. You put the effort into your workout, put that into what you eat and watch how dramatic the results can be. While we encourage you to try a strict Paleo or Whole30 approach (as it will have the best results), we also realize some may not quite be there. For those “kinda motivated” individuals we want you to participate and still emphasize good choices and real food so you can see and feel the difference. You have the rest of the week to get ready or even get started! Think Paleo and not “Faileo”! (borrowed that term from Imperial CF)

A word on the Performance Challenge. The emphasis of “Stop the Slop” goes beyond what we choose to eat. It also encompasses how we workout and how we recover. 1st: Stop looking at the clock! Slow it down and set your feet, your back and your hands to do what you have been trained to do correctly. 2nd: Forget what the person next to you can lift and focus on what you can lift correctly. 3rd: Recover the right way. In addition to proper nutrition, stretch and get more sleep.

From little to no sleep or crappy reps with bad form, it’s all slop that we can do without. So for the next 6 weeks we will be even more vigilant as your coaches on demanding good reps and technique. This is for the collective good! When you are working out however, police yourself. When you short a squat, snag a double-under, half-ass a wall ball or push-up, don’t quite get your chin over that bar, or do the box jump “tango toe tap on the edge” thing, don’t count it. Do it over. Keeping those hips closed on an overhead squat? Push press look like you have been hanging out at the globo-gym again with the meatheads? How about the rounded back deadlift or reverse curl clean? Slow it down and do it right. That is why we train. It will pay off immensely. It will make your fitter, more efficient, and overall drive better results. Which is what we all want right?

Details below:

Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
- Nutrition winner will be the person with highest % weight loss overall
- Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
Benchmark Performance Test WOD “Jackie”: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Kick-off Schedule:

KICK OFF on Saturday 1/8:
- 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
- 10:15am: Benchmark Performance Test WOD: “Jackie”
- Weigh-In/Measurement
- Buy-in will include a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
Monday 1/10:
- Benchmark Performance Test WOD Make-up day: During normal class times

Notes:

CrossFit Basic gets some good press in the Seattle Times: “Express fitness routines can trim holiday pounds from busy people”

WTF? Cell Phone Step-ups and Mobility WOD?

Caption these photos:

Friday 6pm Class starts today!

We now have a 5pm class with Moe and a 6pm class with Jeremy every Friday starting……NOW! Kickass-tastic! (*Word stolen from Angie)

Luke CrossFits with Yoda:

Deadlift, Rest, Repeat 10 Times

Strength WOD:

Resting 60 Seconds Between Sets

Deadlift 2/2/2/2/2/2/2/2/2/2

Check Out WOD Immediately After:

“Ab-Dominator”

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

Results

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Today I thought I would write about workout programming for the box and how I go about it. This was something I thought about after watching a recent video on the main site. Programming is tons of fun as well as tons of work. It may seem like it’s as simple as throwing stuff together and then writing it on the whiteboard, and while that can produce a good workout now and then it isn’t the recipe for long term success or effectiveness. Purpose is important and periodization can play a role. Identifying, training and improving weaknesses while building on strengths is vital. Changing workout formats and introducing new skills and challenges keeps it fun and raises the bar. Making it fun is the overall goal (in a sick CrossFit kind of way), because it has to be fun or leave you with a sense of being challenged to make you feel like the WOD was a worthy accomplishment on your path to fitness.

Each week I sit down on Sunday evenings and fully plan out the WOD’s for the next week. This cycle usually means I throw several extra WOD’s into the hopper that carry over to roughly 2 weeks worth of programming at a time. Looking at the past month to see what we have been training, and keeping an eye on the month(s) ahead; my goals are to keep it constantly varied with a constant swing between push/pull, squat/overhead, as well as across both time and modal domains. I look to balance weightlifting, gymnastics, and cardio-respiratory endurance activities across short, medium, and long time-frame WOD’s. I search out gym-wide weaknesses and formulate a plan to address them, or begin teaching and practicing movements that are building blocks to more advanced movements. Another area to consider is building strength as it is vital to getting fitter. Increased strength and muscle mass are key to avoiding the old folks home and essential to living as we were meant to, which is ready and able to tackle the unknown. Putting in Benchmark and Hero WOD’s or ones that we have done previously are important as tests and make it “CrossFit”. On top of all that I consider how we keep a balance across the basic fundamentals and advanced skills while also working on ways to ensure individual progress is being made across all of you athletes who have different fitness levels and goals.

Michelle helps me as my sounding board every week (and as the voice of reason) and I also get inputs from some of our fellow coaches, other boxes or look through the archives of CrossFit.com. The WOD’s from .com are always hard. Usually they are deceiving and the simplest ones are the ones that either catch my eye, or make me want to try them to see why they must be so challenging. For the WOD’s we program in our gym I try to at least either have done them in the past, recently done them a few days prior with myself or other coaches, or trust that they are good because of the source (like CrossFit.com or another box we respect – which are many). Michelle regularly follows our programming. For me, it is my personal policy to do or have previously done at least 3 out of every 5 WOD’s each week (not counting a rest day, we program six). This leaves me a couple days to fit in other new or different WOD’s to add to the mix, address my own weaknesses or learn new skills.

This is one of the most challenging yet fun parts of it (besides coaching of course). The immense pride and satisfaction Michelle and I get from seeing all of you splayed out on the floor in sweaty heaps unable to talk after a WOD lets us know we did our job! Just kidding. The real satisfaction is seeing each of you hit new PR’s, learn new movements, get a heavier lift, or nail the form and technique of something that has been building on itself week after week. Most importantly watching each of you realize your goals, lose weight, run races or fit in new clothes is the icing on the cake. Seeing the community we have built in the gym jump in and teach one another something as simple as a pass through to explaining the age-old question “What’s a thruster?” means WOD after WOD that it’s working. Is it perfect? No. Can it be? Probably not. Will we try to make it better each and every week with sound and solid programming? Yes. That is because as in the WOD itself where each day the question is “what do I have to give?”, so it is when I sit down at the computer on Sunday and ask “what do I have in store to get our people fitter?”.

Insights into how programming is done for the main site from CrossFit.com: Tony Budding reviews the last WOD cycle – video [wmv] [mov]

Notes:

Who’s interested in a 0830 class either 1 or 2 times per week? So far we have one vote for it and a possible 2nd. We want to offer the class time with Mark if it works for you. Post to comments.

"Double the Fun"

4 Rounds of 3 Minutes Each Round to Complete:

500m Row
Max Reps of Double-Unders in remaining time
* Rest 3 minutes before next round

Score total number of Double-Unders

Results

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Nan Rows 500:

We have been meaning to get a Rowing Clinic on the books with Lucy (a former competitive rower for those who don’t know) for all of you. Rest assured it’s coming and likely will need to wait until we are in the new space – which will be soon!

Until then focus on these tips from Lucy that you can incorporate into your warm-up:

1. Hands only (fast hands, keeping them straight/cog level)
2. Hands and lean only (no break in legs)
3. All of the above and quarter slide (small crack in knees)
4. All of the above and half slide
5. All of the above and three quarter slide
6. Full slide
7. Work your way back down to hands only to finish

“Also, doing 500m with feet ‘not’ strapped in. This gets you to focus on core stability and you can’t rush the slide at all or you will fall off! Great for those slide rushers!”

In addition to those tips, go to the Concept 2 site and watch “what right looks like” in the Proper Rowing Technique video. This breaks down very clearly and quickly the two phases of “Drive” and “Recovery” and the two positions of “Catch” and “Finish”.

Donny Double-Under:

Notes:

Don’t forget Saturday is the Stop the Slop Nutrition and Performance Challenge Kick-off at 9am! Following that the Sat. WOD will start at 10:15am.

Nutrition Discussion with Todd Widman (from CrossFit Headquarters Training and Certification Staff): This highly informative and valuable discussion on nutrition will be open to all at Imperial CrossFit on Jan. 25. A few of us are planning to go so let your coaches know if you are interested. I have heard him give this talk twice and plan to make it a third time. I always learn something new and come away motivated to dial it in a little more.

Where: Imperial CrossFit
When: 1/25 at 5:30pm
Cost: 10 bones

"Cindy…but worse!"

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)

Results

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Quote of the day: “CrossFit. Because life isn’t 3 sets of 10.” ~ South Tahoe CrossFit

Adriana Overhead Squatting

Today’s WOD was a recent workout from CrossFit.com that resembled a heavy version of the benchmark girl “Cindy“.

Stop the Slop Challenge: Chest-to-Bar standard today was chest contacts bar around the mid-chest or nipple level. Reps that touch the collar bone do not count. Any reps that contacts mid-chest to below nipple is C2B-tastic!

Coaching Tip: Ovehead Squat Position

When performing the Overhead Squat focus on pushing up on the barbell directly overhead and slightly behind the ears while rotating the armpits and lats “forward” (shown by Lindsay below). Turning the armpits forward and pressing up will prevent the shoulder from a potentially dangerous impingement position. This is often visible when the armpits are facing “down” to the floor.

Notes:

Effective immediately: No more 8am Class on Wednesdays! If you are wanting to see a 0830am class either once or twice during the week post to comments. We can make that happen!

Update on the 2011 CF Games: Sectionals, Regionals, Masters, and Affiliate Team Competitions

"Death by Wall Ball"

With a continuously running clock perform 2 Wall Balls the first minute, 4 Wall Balls 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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Today’s emphasis on “Above the Line” clearly in play:

Yesterday we announced the Nutrition and Performance “Stop the Slop” Challenge. Sign up this week prior to the kick off on Saturday at 9am. If you are jumping in and need some insights into how to revamp your habits at the “Gro-Sto” for food shopping check out Whole9‘s tips in their latest blog post. “Paleo Poor: Your Guide to the Grocery Store“

Random:

Announcing some new ways to pay:

We are introducing a discount for those who want to pre-pay their dues either 6 months (15% off) or 12 months (20% off) in advance!
We are in the process of starting EFT as well for an easier month-to-month billing solution, expect to see it up and running next week

Classes:

Starting this Friday we will add a weekly 6pm class on Fridays with Jeremy D. This will not change Moe’s regular 5pm schedule.

Wed. 8am class this week: Post to comments if you are planning to come otherwise it is cancelled.

Notes:

Congrats to Rona who got her first kipping handstand push-up today! Also welcome to Josh, Mollie, Amy, and Penny who just started or are about to complete Elements. Be sure to introduce yourself when you see them for the WOD.

Video highlights from the Mt. Rainier Strongest Man and Woman 5 at Rainier CrossFit back in November (Mark put this video together from Pat’s footage):

2011: Time to "Stop the Slop"

“Stop the Slop Challenge”: Who’s IN?

It’s time. Actually it’s overdue. We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.

Details below:

Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
- Nutrition winner will be the person with highest % weight loss overall
- Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
Benchmark Performance Test WOD “Jackie”: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Kick-off Schedule:

KICK OFF on Saturday 1/8:
- 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
- 10:15am: Benchmark Performance Test WOD: “Jackie”
- Weigh-In/Measurement
- Buy-in will include a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
Monday 1/10:
- Benchmark Performance Test WOD Make-up day: During normal class times

Matt is fired up for the Stop the Slop Challenge!

"Happy New Year!"

For Time:

31 Hang Power Cleans (75#/55#)
31 AbMat Sit-ups
31 Push-ups (Hands Release from Floor)
31 Push Press (75#/55#)
31 whY not do Box Jumps (24″/20″)
31 Now Back Squat (75#/55#)
31 Everyone do Kettlebell Sumo Deadlift High Pull (53#/35#)
31 Walking Lunge Steps
31 whY not do Box Jumps (24″/20″)
31 Everyone do Kettlebell Swings (53#/35#)
31 Air Squats
310m Row

Results

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Nadia smiling mid-WOD (right AFTER sticking her tongue out at me. The nerve!):

Pics from today:

Be safe and be responsible this New Year’s Eve! If you party, don’t completely lose your head and go drinking and driving. Feel free to drink and do burpees however…

Your coaches will be ringing in the New Year with an early-evening WOD and sending 2010 out with a 3-2-1 Go!

Notes:

We will be putting out details around our “Stop the Slop Challenge” for January prior to Monday. This will include a nutrition challenge AND a form challenge for consistent “No Slop = Perfect” reps. Stay tuned!

Also Todd Widman will be giving a nutrition lecture at Imperial CrossFit on January 25th at 5:30pm that is open for all to attend. Please RSVP on the blog to us so we can give Allen a headcount. Expect a minimal cost (TBD). If you care about nutrition and the role it plays in your life and performance, then we strongly encourage that you take the time to go.

"Bottom to Bottom Tabata"

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

5 Minute Rest then Complete:

Max Effort 500m Row

4 minute Rest then Complete:

2 Minutes L Sit Hold – Count number of times you touch the ground

Results

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Quote of the Day: “I would curse at you right now but I don’t have the energy.” ~ Jorge to me after the WOD

Quote of the Day 2: “Ahhhhhhhhh! Owwwwww! Sh*t! My legs!” ~ randomly repeated class after class

New Year’s Eve WOD means time to ring in the New Year with some hard work and then some partying before the resolutions kick in. Get ready to kick off 2011 yet and set some goals that are specific and measurable and worth going after. Make plenty of small goals you will accomplish that will lead to a larger end goal. Think about focusing them on personal, family, career, nutrition and fitness for starters.

Read: “The Whole9 Healthy/F-Off Scale, Version 2.0” then make your own scale.

Notes:

Squatch captured on film getting ready to hit his WOD. Or is it Curtis?

Power Hour

Strength WOD:

Power Clean

3/3/3

Checkout:

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

2 Power Cleans (Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#)

Results

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“If at first you don’t succeed, you obviously aren’t Chuck Norris.”

~ from Chuck Norris Cannot Be Stopped

One hour of total power! Power Cleans are looking better and better. Think jump, shrug, hips open and fast elbows. Getting up to cleaning your bodyweight may be strong stuff but technique and speed over strength will get you there faster.

Assisting the Banded Handstand Push-up:

Are you making your New Year’s Resolutions? If so then why not put them in writing. Make them count and go after achieving them. Try the Goal Setting website from lululemon athletica: goaltender

Notes:

New Year’s Schedule:

Friday 12/31 we will have classes at 9am, 10am, 11am by sign-up in the box on the whiteboard! (11am time will be used for overflow)
We will take 10 per WOD for sign-ups (please write on the whiteboard only) and if we get too crowded don’t worry we will find a way to fit you in
Saturday 1/1 we will be closed for the Holiday