Squatch

"Fran"

For time:

21-15-9 reps of the following

Thrusters (95#/65#)

Pull-ups

Results

View this photo

Day 5 of the Burpee Challenge!

Start the timer already:

Nan and Jeremy doing pull-ups:

I hate “Fran”. There I said it. Not our friend Fran who we all work out with. I am talking about the benchmark WOD. As I sit here tonight thinking of what to write about this workout I can’t help but cough. Not from being sick, but from a certain couplet of Thrusters and Pull-ups that when done at high intensity as fast as you can leaves you feeling like you have “smoker’s cough”. It also can leave you flat on the floor or speechless and gasping for air. Your forearms likely feel like you attached a bicycle pump and inflated them like your car tires. This WOD is one of a couple that for me personally pushes me to my most uncomfortable limits. It’s like an all out sprint up a very steep hill that the top is just out of reach. It’s overrated, it’s hard, and it’s just another workout. It is however an effective one in an absurdly small amount of time. So what else could I write? Well, I remembered I already wrote a description of “Fran” from when we did this back in August (see the previous post).

Several PR’s today and impressive performances (check the results today vs. the last time on the other post). A few to highlight are Michelle (improved 1 1/2 minutes), Moe (4 minutes), and Travis (6 plus minutes!) all shaving their RX’d times. Jim C. and Jeremy also moved to pull-ups to complete this RX’d and get on the leaderboard, along with Moe. Last but not least, while everyone who did this previously can point to an improvement, our very own Fran showed the most impressive gains. She doubled her weight from last time (20# to 40#) and went from jumping pull-ups to a white/blue band assisted pull-up in virtually the same time (from 8:04 to 8:32). That is more than double the work in the same time frame. Talk about power output!

Travis in a post Fran daze:

Take a rest

Rest day! You earned it! After your burpees of course.

Day 4 of the Burpee Challenge!

"Baseline"

2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results (Fixed now, whoopsie!)

View this photo

Day 3 of the Burpee Challenge! Get your Burpees on!

Our box is awesome! Okay now that I have that out of the way. The SRCF Intro WOD. Everyone does this in Part 1 of Elements. Some complete it the first time, some don’t. Most scale. What it is though is a good WOD and usually a wake-up call to highlight your fitness level. Today was our third time making this the workout of the day. Everyone hit a PR and just crushed this. There are too many highlights to list but each and every person drastically cut their time, or moved in scaling or to a prescribed movement, or matched their time with more advanced movements and range of motion. Check the results to see the before and after. After this WOD it was time for some fun as we all picked two things to try to go max effort on: pull-ups, bar hang, plank holds, and box jump height. Fast times at SnoRidge High!

Notes:

The donation page for our box is up. Please go here and donate anything at all to help the families of the Ft. Hood massacre. Then join us next Saturday on 12/5 to participate in this Memorial WOD in honor of the victims. It will be hard. It will be scaled for most, but that is not the point. The point is to do something in tribute to the soldiers and victims who were willing to go to war and put their lives on the line for our country only to be murdered or shot in garrison at a soldier processing center. Let’s help show that the family of CrossFit is beyond bloodlines, jobs and location. It’s about community, and showing support for one another. Let’s see what we can raise to help the families and the survivors.

One other note, congrats to Heather (from the “Torture Chamber” in Dupont) who can cross off her goal she wrote on our board back in September at Fight Gone Bad. What was it? Achieving 20″ box jumps in WOD’s! Way to go, strong work!

Cleaning Crew

Strength WOD:
3/2/2/1/1/1
Power Clean

Immediately after perform the following couplet.

AMRAP (As Many Rounds As Possible) in 10 minutes of:
5 Power Clean (95#/65#)
50m Sprints

Results

View this photo

Day 2 of the Burpee Challenge!

Power = Moving a large load over a set distance fast. The power clean is a speed, power, flexibility and strength movement. The faster, stretchier (is that a word?), and stronger you are the more you will pull. Remember the three pulls: the 1st pull of the ground (deadlift), the 2nd pull up and back (up shrug close to the body with full hip extension), and the 3rd pull under the bar (fast elbows and rip yourself underneath). Lots of improvement today and fast and flexible elbows are showing up. Think big shrug and aggressive pull. Check out the Flickr album for some good pics from today.

Jim C. attempting 235# and then dumping with authority:

Flickr Album of today’s WOD:

Here’s a good video on The Power Clean by Again Faster. It has an alternate take on the set position. I am okay if you use that more upright and deeper setup but realize it will require more hamstring flexibility. If you can do it let’s try and see if it works better. For those who will be training as our Affiliate Cup Team consider this video part of your homework. Pay particular attention to the shrug and elbows portion.

Last pic (cause its my fave of the day) is Fran feeling the pride of reaching a PR (Personal Record). It’s satisfying when you accomplish something you either set a goal for, or had not thought that you would be able to do. While we do accomplish these frequently in CrossFit, no matter how big or small every PR feels great. So here is my challenge to you. Pick a goal. Big or small, write it in your notebooks or grab a marker and write it on the Goals Whiteboard on the door. Put a date next to it. Then work on it. If you work hard enough it will happen, and you’ll get that same feeling.

"Trim The Turkey"

For Time:
Run Backwards 260m
26 “Gobble Gobble” Goblet Squats (115#/75#)
26 Kettlebell Swings (53#/35#)
26 “Burp”- ees
26 AbMat Sit-ups
26 Pull-ups
26 Superman (AbMat Back Extension)
26 Wall Balls (20#/14#)
26 Dumbbell Push Press (40#/25#)
Run 260m

Results

View this photo

Thanksgiving for time! 26 reps for the 26th. If only we had 26 people instead of 23 today! We had a huge turnout this morning including some new faces and the energy was palpable. It was cool to see the teamwork and intensity on display. Big thanks to all of you “regulars” who helped keep things flowing and organized with such a large crowd.

We hope all of you have a Happy and safe Thanksgiving. We are thankful that all of you shared apart of your day with us and that you have helped to form such a strong gym community that is committed to forging better fitness for everyone.

Day 1 of the Burpee Challenge starts today! 49 more to go!

If you are in it then drop after reading this and give us one burpee. Everyone who came today gets to count one of theirs from the WOD. Going forward burpees that are part of the WOD will not count towards your total. If you tap out, be honest and let us know. Record each day in your books.

Body Double

For Time:
10 Thrusters (115#/75#)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders

Results

View this photo

“Those who do not find time for exercise will have to find time for illness.” ~ Earl of Derby

Why “Body Double” you ask? Because thrusters work the whole body. The double part is obvious. The double-under is rapidly improving across the gym. Looking at the whiteboard today was kind of shocking to see how many were able to do them over singles. On top of that, after the WOD Laura and Marc got their double-unders with some extra practice! Milestones in the 7pm class: Jodi completed her first group WOD while Marc completed his 30th!

Want to watch some strong women? This is a video clip of some of the CF Games 2009 Women’s Barbell Snatch Event competition. Video [wmv] [mov]

Notes:

Trim the Turkey WOD is tomorrow at 10am. All other classes are canceled for the holiday.Come join in the fun. Burn some calories prior to all the stuffing.

Burpee Challenge! We are starting the 50 day burpee challenge tomorrow! Here’s the rules:

Do one burpee every day, adding one each day as you progress. i.e. 1 the 1st day, 2 the second, 3 the 3rd etc.
If you skip a day you must make it up the next day.
Burpees can be consecutive or split up throughout the day.
Be honest. If you tap out then tap out and tell us.
Yay burpees!

Speaking of burpees, Jeremy completed his own WOD today of 100 burpees for time. Here’s the pic on the dock in Seattle.

He also wanted me to pass onto to any Cougs or Huskies (or college football fans) that he will be “Sail-gating” from his boat this weekend for the Apple Cup. He wanted to extend an invite to anyone who is going to the Apple Cup to come by his boat for the pre-game sail-gate. He also predicts a Huskies win by 3 TD’s. Do we even have any Cougs who are not ashamed enough to admit it?

From Jeremy: “Game-time is 3:30, and people will start to show up around 11 to 12. There will be burgers and drinks (straight tequila of course since we are all on the paleo). I was thinking a little wager would be good, 3 burpees on the dock per point your team loses by, immediately following the game.”

If you are interested email me or post to comments so I can put you in contact with Jeremy.

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

Results

View this photo

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato

Zach reps out squats:

A family that sweats together stays together. Justin introduces his Dad to “Cindy” and CrossFit:

Tonight Curtis and I were able to attend the nutrition chat at Rainier CrossFit presented by Todd Widman. It was packed with great information and done in an extremely organized and well thought out manner. Tomorrow’s post will focus more on the takeaways that I want to pass on. In the meantime consider this, what you put in your mouth is your conscious decision. Whatever your goals, choose to fuel it properly. Stay consistent, ask questions or ask for help, cheat occasionally.

For those wondering about our ongoing Paleo challenge, Bonnie reported 25 lbs. lost since starting CrossFit 9/2 and then implementing Paleo a month and a half ago. Marc has lost 21 lbs. and Laura 10 lbs. plus. Curtis has buttoned things down and lost over 5 lbs. in the last couple weeks. Jim has lost 10 lbs. in three weeks. All of them have not only eaten better, they have consistently hit the gym and the workout of the day.

"Damn You, Burpees!"

~ Quote from Amanda today regarding her favorite exercise.

AMRAP for 20 Minutes (As Many Rounds As Possible):
25 Burpees
15 Front Squats (115#/75#)

Results

View this photo

Improved elbow and wrist flexibility was readily on display today. It’s taken time but those elbows are coming up and that is helping to support that bar in the rack position and force the weight back on the heels while keeping the chest up. Inflexible wrists and arms keeps you from finding and supporting that maximum load. It also undermines and limits increased strength and power in the barbell lifts. It can be uncomfortable at first, but stick with it. It will get better one rep at a time.

Notes:

Several of you have thrown their names in the ring to begin training for an Affiliate Cup team. Regardless of who makes the team it will benefit all of us through better training, new skills and all around camaraderie. It will be tough but worth it!

Congrats to Rona and Jodi who finished Elements today. Welcome!

I’ll conclude with a topic near and dear to all of us. We all are aware of the tragic murders and shootings that recently occurred at Ft. Hood by a terrorist on November 5th. 13 people were killed and 43 were wounded. Four of the soldiers who were slain and eleven of the wounded were CrossFitters from Lumberjack CrossFit. We mourn their loss and want to help in raising funds for the families of the victims. In tribute to them and all the fallen we will participate in Fort Hood Massacre Memorial WOD that is being created by CrossFit HQ to be done on December 5th (Saturday). All CF’ers are not only invited but we ask that you donate anything to help. This is a WOD where we will soldier on no matter how many burpees, reps or runs that are asked of us. It’s certainly not least we can do, it’s the least we should do.

Burpees or rest?

Anyone besides Pat and I do any burpees today? Or was it a rest day? Either way it’s all good. Look forward to seeing everyone this week.

The kids playing after a WOD and loving burpees and… OVERHEAD Squats!

Notes:

Thursday we will have a “Trim the Turkey” WOD at 10 am for everyone. We will close the rest of the day so that we can all go gobble up some Turkey, veggies and my favorite this time of year: Pumpkin Pie. I am begging Michelle to make me a Paleo version so I have less guilt. Other days this week will be normal class times.

Do you buy your fruit or nuts at Costco? What about berries like: strawberries, blueberries, blackberries etc.? How about their almonds, walnuts, pine nuts, pecans and others? For the amount we eat and use in our daily nutrition we couldn’t afford to buy them from Whole Paycheck Market, Safeway, IGA or even our local farmer’s market. We buy them from Costco and love them.They are always great, fresh, taste better than the supermarket, last longer and are cheaper.

I started wondering if the berries were genetically enhanced or “bred”, if they were artificially colored or modified somehow with a spray to look brighter in color, or if they generously used pesticides and other chemicals. Well after checking the labels and looking into the websites of a couple suppliers (Well-Pict and Naturipefarms) I am breathing easier. While not entirely organic, the suppliers have provided answers to many of my questions and they don’t use or do any of the above. No steroids or gene enhancement, sprays, or artificial colors. While not pesticide free, they state they use organic and non-synthetic fertilizers in their soil, avoid pesticides as much as possible and stay below federal guidelines, and use biological and non-pesticide controls for fighting bugs and disease. The nuts also are selected from some of the best growers in the best regions known for their highest quality and food safety. They use responsible growing practices and don’t bleach or dye the nuts. For more info on the types of nuts sold at Costco read about it here.

Laura had a great idea, we need a place to share our Paleo or Zone recipes. I created a Face book “Discussion” under the SnoRidge CF group page to post recipes. If this is helpful or you have other suggestions let us know. Post those recipes and start cooking!

Community

Today was a day well spent. We got to connect with friends, fellow CrossFitters and also affiliate owners from around the region all while getting the opportunity to listen to Coach Glassman (CF Founder) at the CF 101 session at CrossFit Bellevue. I have been lucky enough to hear him speak twice and both times came away more than impressed at his ability to engage an audience, communicate his beliefs and principles with conviction and passion, and inject it with humor. We learned a lot today in terms of his views on defining CrossFit and its history, where it’s headed, the role and mission of HQ, and several different topics that have come up in discussion boards or the Journal.

We also were solidly reminded of one of the most important reasons for why we love CrossFit so much, which is the community. This community is unique. Outside of the military I haven’t come across such a large group that despite its differences in people from all walks of life will instantly bond, come together and accept one another. We come from different locations, jobs, beliefs, backgrounds, ability, and even philosophy on CrossFit but in the end all recognize one another as peers and family who strive for helping others achieve the highest level of fitness possible. We have somewhat differing methods, styles or emphasis on types of training but we are all a part of a massive support arm that is willing to help one another or share best practices. We talked briefly with Coach during a break and thanked him for coming out here and one thing he said that stuck with us is “CrossFit is a family and sometimes you need a family reunion”. We will be sure to take advantage of it and pledge to grow ourselves to continually try to be the best coaches and trainers we can be while fostering this sense of community in our own box.

AM crew: