CF Games – Page 139 – SNORIDGE CROSSFIT

Wall Ball Torture

20 Minute AMRAP (As Many Rounds As Possible) of:

400m Run
40 Wall Balls (20#/14#)

Results

Quote of the day: “‎Physicians are lifeguards. Trainers are swim coaches. When you need a lifeguard, you need a lifeguard, not a swim coach. But, if you need a lifeguard, you probably needed a swim coach and didn’t get one.” ~ Coach Greg Glassman, founder of CrossFit

Read the below link on shoulder pain. Then put some attention on your shoulder mobility. Take the self tests. Regardless of whether you pass the tests or not, make it a point to go to Coach Rona’s Mobility, Movement and Flexibility class every Wednesday at 6pm and learn how to both recover from and prep for your workouts more effectively.

We are big on coaching, scaling and technique before load and intensity. Pain free ROM (range of motion) and proper positioning is crucial. We also want you working on improving your flexibility. Don’t fly out of the gym after the WOD every time. Go upstairs and work with a band, LAX ball and roller. Trying to “work around it” and resting it is often what most people think is the solution, but you also need to address any mobility and positioning issues you may have that led to that nagging pain.

Shoulder Pain: Taken Out By the Wing by The Box Magazine

Live Workout Announcements for the Open CrossFit Games

Day 50

Strength WOD:

5/5/3/3/1/1/1
Front Squat

* 25 Minutes total

Conditioning WOD:

For time:

500m Row
150 Double Unders
50 Burpees

Results

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Chest up and knees out:

Day 50 of the Burpee Challenge today. This is the one WOD that they counted. Yay Burpees! Thanks to Debra for inspiring so many to do this challenge with her and props to all of you that completed it!

The Open starts in March. That means it’s time for the annoyingly excessive but midly entertaining return of Exercise Center: “CrossFit Games Update: February 19, 2013” – [video]

Christa participated in the Stop the Slop Nutrition challenge and saw significant progress in her body composition (weight loss/muscle gain) and PR’s in several WOD’s over the past month plus. High fives and keep it up!

Here’s her essay:

“Stop the Slop” by Christa F.

Over the
last month, I cannot tell you how many times I have been asked, “Christa, you
look great… Have you lost weight?” I
have actually lost count of the number of people who have commented (I tried at
first). It’s only been 30 days. I had no idea that my co-workers, friends,
and family members would notice such a drastic change in me over such a short
time. I started wondering exactly how
much weight I have lost…. 5lbs, 10lbs, 15lbs…more? I had no idea and I didn’t dare weigh myself
and break the contest rules. I did know
that my work slacks were getting loose and shirts that used to be too tight
were fitting nicely. What is most
amazing to me is that these changes happened during one of the busiest and most
stressful months of my life.

This month,
I have worked an average of 30 hours per week on a new project (with free lunch
3 days a week that I did not eat). I
have had school commitments 15-20 hours a week and then had to study at least 15
hours per week. This totals over 60
hours plus an hour drive each way to Seattle almost every day. I managed to get to a CrossFit workout at
least four times a week with a few workouts at home as well. Usually, this high level of commitments and
pressure would have put me over the edge with stress and anxiety. However, I have found that these fitness and
nutrition changes have kept me calm, organized and the stress level is much
lower than times with less activity. I
know that the only reason I am doing so well right now is that I did make these
positive changes in my life. I am not
relying on food, alcohol, and sugar to “make myself feel better”. I now believe that they were making me feel
much worse, with drastic consequences.

The
nutrition and fitness changes that I made were small, but the changes worked
synergistically. My workouts felt great
and I was pushing myself to go faster and lift heavier with less resistance
from my body. My strict food choices
were keeping my cravings low while also helping my workouts. My workouts made my body want and feel good
about clean food. I have gotten to the point where I have stopped wanting and
even looking at the same things that I would previously love to eat on a daily
basis. I made it a priority to get to
the gym as much as possible and was successful.

Today, one
day after the challenge has ended, I looked at a cookie a lunch. I thought to myself and laughed, “I could
have one if I want”. And then I knew that
I really did not want it. I want to be
healthy, get fit, and feel good about myself.
I want my progress to continue.
Even though I lost, “Just 7lbs”, I still feel like I succeeded. In the fitness challenge, I was able to
decrease my time by a minute and a half when I felt like there was no way I
could go any faster the first time around.
This whole experience has made me realize that little changes over an
extended period of time can make a huge difference. If I can make positive lasting changes during
one of the most stressful times in my life, then I can certainly make this a
lifelong change that will continue to benefit me in the future. My challenge is not over; it is just
beginning. Thank you for the
challenge.

Clean and Pull-up Ladder

For Time:

10 Power Cleans (155#/105#)
10 Pull-ups
9 Power Cleans
9 Pull-ups
8 Power Cleans
8 Pull-ups
7 Power Cleans
7 Pull-ups
6 Power Cleans
6 Pull-ups
5 Power Cleans
5 Pull-ups
4 Power Cleans
4 Pull-ups
3 Power Cleans
3 Pull-ups
2 Power Cleans
2 Pull-ups
1 Power Clean
1 Pull-up

Results

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Congrats to Matt G. for just walking into the gym today and busting out his first 4 muscle-ups ever.

Half of them were strict! Welcome to the MU Club.

Day 49 of the Burpee Challenge was today. Tomorrow is day 50 and the end of the challenge. Expect to knock out your burpees at the box if you are still in the challenge.

“Highlights from the 2012 Reebok CrossFit Games” – [video]

Kipping Handstand Push Up Progression Pt.1 youtube.com

Team Task Priority "Fight Gone Bad"

Main Class:

Teams of 2 complete for time:

100 Wall Balls (20#/14#)
100 Sumo Deadlift High Pull (75#/55#)
100 Box Jumps (20″)
100 Push Press (75#/55#)
100 Calorie Row

* Alternate work as needed, one works at a time. Complete total reps in order as a team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes:
1 Clean (Squat) + 1 Hang Clean (Squat) + 1 Push Jerk @ 70-80% 1RM

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

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2 time CF Games winner (Soon to be 3?) Rich Froning PR’s his C&J and Snatch:

Rich Froning 370 and EZ 335 C&J PR

“I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300.”
–Rich Froning, after snatching 300 pounds – [video]

Eric S. won our Stop the Slop Nutrition challenge with a weight loss of 19 lbs. in 30 days (8.45% change in bodyweight) by following a strict Whole30.

Here’s his story:

“SRCF – Stop the Slop” by Eric S.

It’s funny the other day when I thought about writing this essay about what I learned over the past 30 days, I thought of some lyrics. “I learned a lot about livin and a little about love.” On January 7^th I saw a post in the SRCF Facebook page about bringing your money for the challenge, I had no idea what I was getting into but I love a challenge so I went to the bank and came prepared for the WOD. I weighed in (which I hate to do) and saw a result of 230.8, which was disappointing seeing as 6 months ago I was down to 220ish when I did the Advocare 24day Challenge. With the weigh in past me I hit the WOD pushing myself as hard as I could. It seemed to me as it was a race between Derek G and myself I could hear Jim M in the background yelling go D-Eric (sounding like a combination of both our names) we hit the run and I finished with 14:27 on the clock. Now the hard part began.

When I got home that night I had no idea what the whole30 challenge was, what Paleo was, or anything. I scoured the web for hours that night devising a plan of how I was going to kill this challenge. The next day I struggled to find things to eat while working in the field, but that night I hit up PCC and Metropolitan Market and stocked my fridge full of goodies, purging the negative stuff to the garbage. For the next 4 weeks PCC and MM received a ton of my money, Pinterest absorbed a lot of my time as I found great recipes to use for breakfast, lunch, and dinner. I learned that I could still eat amazing meals while having them be well balanced and great for your body. Everywhere I went I became a label detective, I figured if I found something that I either A. Couldn’t pronounce, or B. Had to look up to see what it was it didn’t need to be part of my life.

In junction with this great new diet I started taking some supplements, Pure Pharma O3, M3, and D3, along with a Multi-Vitamin. Throughout the whole process I could feel my body change, my energy and wellbeing was way up, and I began to love the person that I was even more. Throughout the WODs I felt stronger, I felt like those last reps I would struggle on came easier. I think part of the challenge was to not weigh in, but I couldn’t help it, my mom when she was here months ago had purchased a scale, for the longest time I had never had one, but it was there. When I could feel my clothes drastically getting roomier, I had to see what I had accomplished so far. The more and more I checked the more challenged I felt to get a few more off each time.

Some other things I learned about cooking itself is the different types of Oil’s to use. I had no idea how bad PAM spray was, so I tossed it all out and switched to pure coconut oil. Using real seasonings to make up what I use to buy pre-made. As far as foods go organic vs. non-organic. I had no idea about cured vs. un-cured bacon. I learned to love Coconut milk over regular milk and minus the protein coconut milk has just as much nutrients if not more than regular. Lastly, portion control while cooking. If I only make enough for the one meal or if I’m making a large batch of something I would pre-package and put it in the fridge to save myself from over eating. With that being said I have felt the change in my body to where I feel full with that portion now.

Ending this challenge it felt like such a great success. I have intrigued my family and friends to try living a Paleo lifestyle, with the results that I accomplished in the 30days it inspired them to do the same. Over the last week and a half of the challenge my mom was here from California and she truly supported me by really getting to know what the whole30 challenge was, and she stocked my fridge full of food she made that was compliant. I remember the morning of the 5^th I woke up logged in to BTWB to log my daily results and saw “Stop the Slop” for the Daily WOD, I had prepared myself thinking it was on Thursday the 7^th, I was slightly disappointed thinking that I wasn’t going to PR because I had missed a week of WODs due to working late every night, but I wasn’t going to let that slow me down. Walked in hit the weigh in and couldn’t believe what I saw on the scale 211.3!!! I was like are you kidding me, that gave me the extra drive I needed to rock this WOD. Hitting a 1:09PR after completing with 13:18 on the clock I felt so accomplished.

Hitting the bell on the way out to ring in the PR out loud was the end of the 30 day challenge, but it was defiantly not the end to my new lifestyle. I will continue the way I have been eating because I have already become accustom to it and I love the results that it produced. But when I go out that doesn’t mean that I can’t have a treat meal every now and then. I just want to thank SRCF for holding this challenge and encouraging me in this new lifestyle. The slop has stopped!

Michelle and Rona celebrate their 100th warm-up together:

Max Pulls

Strength WOD:

15 Minutes to find 1RM (Rep Max):
Clean (Squat)

Then

15 Minutes to find 5RM:
Deadlift

Results

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Lots of red ink on the whiteboard today!

“Inside Coach B’s Mind” with Mike Burgener and Pat Sherwood – video [wmv] [mov] [HD mov]

Chris Spealler is competing again. (Technically he never “retired”)

“The Only Thing Speal Quit“: CrossFit Games

Over Easy

Main Class:

Teams of 2 complete:

10 min AMRAP #1:

200m Run
Max Rep Overhead Squat (95#/65#)

–2 Minute Rest–

10 min AMRAP #2:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM

Conditioning WOD Pt. 1:

12 Minute Cap:

3 Rounds for Time of:
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)

Rest 2 Minutes, then complete Conditioning WOD Pt. 2:

6 Minutes to complete:

800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)

Results

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Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.

Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made!

What are the CrossFit Games? What is the “Season”? Find out here:

The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!

“To Find The Fittest” – [video]

I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.

"Death by Thruster"

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters 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 reps in the last round completed.

Results

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Death by:

Our 30 day Stop the Slop Challenge is officially over! Thanks to everyone who participated and bought in. We will announce winners by Monday as soon as we determine the Essay winner. Just like last year we will have one winner in the Nutrition Challenge, one in the Performance Challenge, and one in the Essay Challenge. We have received many incredible and well written essays that make it incredibly hard for the coaches to pick a “winner” from. All of you are winners and we applaud you for writing them. Beyond the competition the hope is that for those who wrote them will now have something to look back on for experience and will be motivated to stay with it and carry on.

CF Games:

Regional dates and venues are announced!

The Regionals are the semi-final round for the CrossFit Games season. The top 48 men and women and top 30 teams from each region in the Open will be invited to compete in a live three-day competition.

The CrossFit Games North West Regional will take place May 31, June 1, and June 2 at The ShoWare Center in Kent, WA.

Announcing the 2013 Reebok CrossFit Games Regional Schedule

"Stop The Slop" Re-test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Quote of the day: “Shake and bake!” ~ Ricky Bobby

Today we officially end our annual 30 day “Stop the Slop Challenge”. I counted 26 PR’s from those who completed this WOD a month ago, with two that were just off a PR. The Performance Challenge race is tight! Alternating to judge each other was good prep for the CF Games Open.

We will have make-ups/weigh-in’s available through NLT Thursday if you didn’t make it in today but were paid and participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
Once that is completed we will announce winners and prizes

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days are done” and go back to unhealthy habits. You have just completed one month of making positive changes! Continue to eat clean, natural choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can sweat it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food. Make sure if you follow a paleo diet 80% or 90% of the time that it really is 80-90% of the food you consume.

Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Stay consistent in your mobility, rest days and sleep habits. Train often and smart. Your performance in workouts and training has improved, your body is leaner, and lifts are all going up (just look at the recent 1RM tests). Stay on schedule and get in the gym.

If you are motivated by the changes you have seen personally then stick with it. Anyone can be cool, but awesome takes practice!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9

Busted!

Notes:

If you haven’t done so and are thinking about competing then sign up for the Open (3/6 to 4/7)!

After signing up join the SnoRidge CrossFit Affiliate team. Right now we are in 16th place with 16 people on the team.

Cost is $20 per athlete. Remember this is “Open” to all of you. You will see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another. Stay RX each week to stay in the Open!

Overhead

Strength WOD:

Every Minute On the Minute for 10 Minutes:
1 Power Snatch + 1 Hang Snatch (Squat) + 1 Overhead Squat

Conditioning WOD:

5 Rounds for time of:
5 Overhead Squats (95#/65#)
25 Double Unders

Results

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2013 CrossFit Games Open update:

Registration for the 2013 Reebok CrossFit Games Open is live! – [video]

The 2013 CF Games Open begins March 6th at 5pm PST and runs through April 7th. Our goal here at SRCF is to encourage competing in the Open and using it as a tool to test your fitness against CF’ers around the world as well as to push you as an athlete. Another goal is to keep the strong family and team vibe going that embodies our SnoRidge community. Together our individual performances will allow us to compete as a gym (all members who register and train here make up Team Squatch.

Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes who participate during the Open will be ranked individually and counted against our team score as long as they can RX the workout for that week. Once you scale you may continue to post scores, but you will be out of the Open for the remaiing weeks and moved behind all RX participants in the rankings. Results will be entered to the Games website by the athlete each week and validated by me. All WOD’s must be judged.

The top 48 men, 48 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2013 CF Games at the Home Depot Center in Carson, CA to compete for who is the fittest man and woman CrossFitter.

Each Thursday during the Open we will program the Open WOD for all classes. On Saturday we will have a specific time for make-ups/re-do’s. Count on each Thursday as your standard day to complete the WOD. Those competing will have a judge.

How will judging during the Open work? We will judge strictly to the established standards that CrossFit publishes each week prior to the Games Open WOD. No deviation. Each athlete will have a judge. Expect that you will have a counter if you are still eligible for a RX score in the Open. No-reps and corrections will be clearly communicated for the athlete to correct.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

"The Chief"

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Love this. Quote of the Day from CrossFitSantaCruz.com:

“Community is paramount to our success as human beings. Making personal connections with the people you workout with will make your CrossFitting much, much better. It makes the hard work more tolerable when you get to share it with others. Every time you come in, make sure you check in with at least one other person in the gym about how you are doing and how they are doing. It will keep you both coming back.”

Push-ups, push-ups, push-ups. Work on them. Work to keep your core tight, move as a plank, and get your elbows in. Set a goal to keep your forearms vertical in the bottom position. Tonight I showed a few people the blocking technique of blocking the forearm while doing a push-up to keep the elbows from moving back. It was eye-opening to see how much the loading changed. Working to get your push-ups done properly will lead to improvements in presses and overhead movements, as well as handstand push-ups and ring work. Put them into the warm-up or do them on your own. Think your push-ups are great? Then practice planche push-ups (reversing the hands to point behind you).

Watch Kelly Starrett explain it better here:

Elbow mechanics in push-ups with Froning and Bailey by mobilitywod.com

CF Games:

Tomorrow the registration for the 2013 CF Games Open begins. Our goal is to have a bigger turnout over last year. Remember that you will do the WOD’s each week here in the box. We will follow last year’s plan of programming them specifically each week on one set day, while allowing for a make-up day on Saturdays. The Open is a giant CrossFit Community-wide competition that everyone can compete in and see how you rank. You are in as long as you continue to RX a WOD. Once you scale your score will no longer count for the gym. Gyms must score as high as possible to qualify a team for Regionals while the top 48 men and women in the Northwest Region will advance to Regionals in May/June. Remember this year is also the new 40-44 year old Master’s division.