Category: Beyond the Whiteboard

7 Tips To Help You Lose Weight the Healthy Way

6 RFT: Snatches, Wall Balls and Box Jumps

6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch

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B.C. comic by John Hart Studios.

Congrats goes to a couple of SnoRidge Squatchers:

Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!

Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.

CF Games:

We now have 18 people signed up for the Open. Let’s keep that number growing. We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…

Nutrition tips from Paleo Nick:

“Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]

"Stop the Slop Challenge" 2015 Winners

Front Squat 5-5-5-5-5

10 RFT: Burpees and Knees To Elbows

10 rounds for time of:
7 Burpees
7 Knees To Elbows

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2015 Stop the Slop Challenge results are in:

The Performance Challenge winner is Raquel K. with a 15.2% time improvement in the “Stop the Slop 3.0” WOD. She PR’d by nearly 3 minutes in the retest! It was very close race (or WOD) to the top spot.
Runners Up for the Performance Challenge:

2nd Place: Cyrus M. (111 seconds/14.2% improvement)
3rd Place: Jill H. (98 seconds/12.1% improvement)

The Nutrition Challenge winner is Genevieve M. with 8.3% change in bodyweight over the course of the 30 day challenge. That’s a change of 12.4 lbs. lost in 30 days! This challenge was also close as there were two right behind her by less than 1.5% difference.
Runners Up for the Nutrition Challenge:

2nd Place: Amy B. (11.6 lbs. lost/7.3% improvement)
3rd Place: Seth W. (14.5 lbs. lost/6.9% improvement)

All of the Top Three Nutrition Challenge finishers really stopped the slop. Genevieve completed the Purium 10 Day Transformation Cleanse while both Amy B. and Seth W. completed a Whole30. It proved those methods really work.
Each 1st Place Winner will receive the following prize package:

$100 each
A choice of 1 Bag of Xendurance Extreme Endurance or 1 bag of SFH Protein powder
SRCF Short Sleeve T-shirt or Tank Top

Congrats and shout outs to everyone who participated in our 5th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Lets get a bigger pool next year!

Front Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.

AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU

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Prosciutto & Apple Crusted Salmon with Whittled Asparagus www.paleonick.com

New Year, New Gear

Team WOD: AMRAP 20 mins Row (calories), Wall Balls and Kettlebell Swings

Team WOD:

AMRAP 20 mins: Row (calories), Wall Balls and Kettlebell Swings

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings(53#/35#)

* Team of 3 Option: Add 10 Box Jumps (24″/20″) after the KB Swings and alternate in the same pattern with three partners.

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

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14 people are signed up for the Open. Get signed up! Register here.

Annie on the Open

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Handstand Push-up (Strict)s : 5×5 & AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams

Handstand Push-up (Strict)s : 5×5

Handstand Push-up (Strict)s 5×5

Rest as needed between sets.

AMRAP 15 mins: Strict Pull-ups, Toes-to-bars, Push Press and Ball Slams

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
5 Toes-to-bars
7 Push Press (115#/75#)
9 Ball Slams(30#/20#)

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There are a few people who still need to pay for the Stop the Slop Challenge. If you haven’t yet paid please bring it in so we can announce the winners/prizes. Both of the challenges were a tight race!

Do you miss your snatch landing behind you? Read below.

Missing Snatches Behind: Diagnosis and Correction catalystathletics.com

How Does Age Affect Improvement In CrossFit? blog.beyondthewhiteboard.com

“Modifying Intensity” with Chuck Carswell – [video]

Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.

2015 Regional Venues Announced

FT: Rows; 3x Burpees, Thrusters and Overhead Squats

For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)

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Photos by Rob W.

We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!

Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.

Camille’s Move

“Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
These do not have to be UB, think form and technique for each lift.

Clean : 1 Rep Max & Bench Press : 1 Rep Max

Clean : 1 Rep Max

Record your best Clean 1 Rep Max lift.

* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.

Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

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Photo by Rob W.

Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!

Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.

Attention:

If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.

“Getting it Off Your Chest: Camille and Clever Bench” – [video]

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]