Squatch

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
View this photo

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
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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

View this photo
View this photo

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!

"Maltz Challenge"

For Time:

400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35# each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400m Run

Results

View this photo

Sometimes a WOD means a little more than just a workout. Sometimes they are meant to invoke a memory of a person or event in honor of their sacrifice. Today was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. It was also in honor of three Naval aviators who flew with Eric B. and perished in a tragic training accident last month. Thank you to all who participated today to honor our heroes, to the coaches who ran it all, and to Mrs. Michael Maltz for coming out to our gym.

Results Are Up

I want to offer a heartfelt thank you and fist bump to our coaches and the entire SRCF family for all of the tremendous support this past week while we are away with my family dealing with the loss of my mom.

Here are the results for the rest of the week. Maltz results will be up shortly. Thanks to Matt, Rob W. and Michelle S. for pictures.

Wed. 4/10

Skills WOD:

7 minutes Muscle-up practice

Conditioning WOD:

For Max Reps:

4 Minutes of Muscle-ups
1 Minute of Rest
3 Minutes of Box Jumps (30″/24″)
1 Minute of Rest
2 Minutes of Burpees
1 Minute of Rest
1 Minute of Row for Calories

Results

View this photo
View this photo

Thu. 4/11

Strength WOD:

3 @ 100%, 3 @ 105%, 3 @ 110%
Snatch Pull

Conditioning:

50/40/30/20/10 reps each of for time:

Double-Unders
Kettlebell Swings (53#/35#)
AbMat Sit-ups

Results

View this photo
View this photo

Fri. 4/12

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15′)
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
7 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
5 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
3 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb
1 Front Squat
1 Rope Climb

Results

View this photo
View this photo

Events

Maltz Challenge is scheduled for Saturday 4/13. We will do this to honor all of our fallen hero service members including USAF and DEA agent Michael Maltz and three recently fallen Naval aviators that flew with our own Eric B. and his unit.

Waves will run at 0930, 1030 and 1130 (no Adv RX class this Sat.). Sign up on the whiteboard. If a smaller group is ready be prepared to go on the hour. There will be a Full Maltz and a Half Maltz option.

If you want to register and see the workout you can do so here.

Memorial Day Murph registration is also live. If you register you will get they annual t-shirt with proceeds going to help three charities that benefit our troops/families of fallen vets. We will run this in the morning only (along with 1/2 Murph) on Monday 5/27 for a limited schedule.

King of the Lifts

Strength WOD:

1/1/1/1/1/1/1
Clean and Jerk

Conditioning WOD:

For Time:

20 Kettlebell Swings (70#/53#)
30 Toes-to-bar
400m Run

Results

View this photo
View this photo

Posts will be sporadic over the next several days. If you want to have your result to post to beyondthewhiteboard then I recommend taking a pic or recording it before you leave the gym.

No Mobility Class this Wednesday night! Couch Rona is on vaca to Spo-kompton.

This Saturday will be the Maltz Challenge tribute workout. Waves will run at 0930, 1030 and 1130 (no Adv RX class this Sat.). Sign up on the whiteboard. If a smaller group is ready be prepared to go on the hour. There will be a Full Maltz and a Half Maltz option.

“Mikko Salo does 13.5” with Mikko Salo, CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games Update: April 9, 2013 – [video]

“Oly Analysis: Chad Vaughn Snatch” with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]