Community. Coaching. Caring.
Coaches WOD on Saturday:
Read: Rest: A Four Letter Word by CrossFit Lisbeth
Want to know what the CF Games are? Want to get motivated to train? Watch this:
Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]
Hopefully Sean and Jenna are getting a little bit of rest with a newborn. Congrats to Sean, Jenna and Audrey on welcoming Baby Brinkley into the world! The family is home, healthy and happy!
3 Rounds for Time:
1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
* Rest 1 Minute between rounds, clock continues to run
Subs for Rope Climbs:
Results
Supine Supervision:
Who had fun learning to practice rope climbs today? We had fun teaching it to each class. There was some discussion with your trainers tonight on what heights to use for rope climb standards for men’s and women’s RX heights. For now we are going to use the following height scaling:
We will tinker with it and see if we change. Like scaling a wall ball height, we choose to use a slightly lower height for women over men.
Attention competitors! Two important items:
First: Below is the 2011 CF Games video update on the Sectionals Open. Not much info but enough to whet our appetites.
Second: This weekend at CF Bellevue there is a local throwdown competition for those interested. Event is hosted by CF Interbay and CF Bellevue on Saturday from 8am to 6pm. Details can be found here. If you are wanting to compete let us know. We won’t be attending as we are concluding our “Stop the Slop” Challenge on Saturday which means the return of “Jackie”…
“Get Ready for the Open!” – video [wmv] [mov]
We have a new view! Upstairs window is in. That means you can watch the action or your coaches can hurl cues at you from above. (No rotten fruit or booing allowed)
Notes:
Guys: If you like “fight shorts” and want a pair with our logo on them (shown below) I am going to order a pair (black color on blank MMA shorts) and have them sent to our screen printer. He will then take the shorts and print “SnoRidge CrossFit” up the side. If you want a pair then please let me know no later than Monday 2/21! Once I know how many people are interested I can coordinate logistics for how to order your pair and have them sent to our graphic/printer guy. Cost is $31 for shorts plus shipping and around $15 for printing and shipping back to us. Post to comments if you want to order.
Fight Shorts:
“Too Weak” ($20) and “250 WOD Club” ($15) T-shirts are in! If you want a “Too Weak” shirt then get one. If you ordered a 250 WOD shirt and earned it please get yours soon. They look sick!
5 Rounds for Time:
7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups
* From the 2009 Great Basin Regional Qualifiers
Results
View this photo
Compare to Previous Results
Heavy deads and handstand push-up fun! For those new to handstand push-ups (HSPU) see the previous post (link above) for a how-to demo of the pike HSPU off a box. The progression is typically moving from the floor pike to the box pike to the bands. From the bands the next move will be to perform HSPU against a wall with one AbMat under your head. Master the current technique you are on and you will be inverted soon enough.
Welcome to Janet and Luanne who finished Elements and hit their first class tonight! Also welcome to Charles, Hailly, Jason, Darawan, and David who all are currently in their Elements sessions. Be sure to introduce yourselves or pay the burpee penalty!
Notes:
Do you have dead hang and kipping pull-ups already? If so are you working on butterfly pull-ups? Here is an interesting way to practice the motion with band assistance.
Chris Spealler from CrossFit Park City on the Butterfly Pull-up Using a Band:
30 Reps For Time:
Snatch – Power or Squat (135#/95#)
* Partner up for counting reps
Results
Lucy and Laura meet “Isabel”:
Snatch and go:
Isabel is a benchmark WOD that like Grace is heavy and fast; basically a barbell sprint. Choose power snatch or full snatch (Squat) as both are challenging in their own right. Today we focused on the power snatch after some instruction. Limiting the load to avoid “muscle snatching” or pressing out for 30 reps was the goal to ensure better technique on triple extension, jumping and landing, and turning over locked out. Great effort by all in focusing on form and swapping with one another to count and coach reps!
Videos of some CF athletes that are truly sicfit crushing Isabel:
Isabel, CF Trainers WOD [wmv][mov] » Jan 25 09
Isabel, Josh Everett [wmv][mov] » Apr 13 09
“Isabel Off” Footage of Everett vs. Lipson from the USAW/CF Open 2010 [wmv] [mov]
Strength WOD:
Strict Press
3/3/3/3/3
Checkout WOD:
“The Nickel”
5 Rounds for time:
5 Broad Jumps (6′ mat length/5′ mat)
5 Push-ups
5 Pull-ups
5 Knees-to-Elbows
Results
View this photo
View this photo
Press-off! Jim vs. Moe!
Nan and Mollie tackle “The Nickel”:
Today was strength building time. Developing the press is pure overhead pushing power. Fighting the urge to use the legs or hips to move the barbell is tough when we do so many push-press and push-jerks; but like a dead hang pull-up it’s a movement not to be neglected. The stronger your press the better you can move any load overhead and the faster you can get to more advanced movements like the handstand push-up.
Tomorrow’s WOD: You will have a choice. Be prepared and dress in layers in case you are outside.
“This is you now” by CrossFit Lisbeth
2011 CrossFit Games:
Team Qualification and Affiliate Workout Validation for the Open More info on “Sectionals” or the CrossFit Open starting March 15
For time:
400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)
Results
Jenna in her 9th month of pregnancy ROCKING an overhead squat:
(yes she is scaled; at least for her!)
Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.
The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.
Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.
By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.
Nutrition and Performance Challenge:
Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.
Read “Whole30 Success Story Contest Winner: Jennifer’s Story“
CrossFit Games 2011:
Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]
Cathy says “hi” while Rona shows off a solid OHS:
Tuesday 2/1 WOD:
You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.
The movements:
Anchored Abmat Situps
Row for Calories Dumbbell
Push Press / Push Jerks (45#/35#)
Squat Cleans (185#/135#)
The order 4mins, 3mins, 2mins, and 1min doesn’t change.
Post total reps (put the row calories in the reps field) for each of the movements.
Heidi and Lynne (from CF Morristown) looking good:
Results
View this photo
View this photo
Wednesday 2/2 WOD:
5 rounds for time:
400m Run
20 Push-ups
25 Box Jumps (24″/20″)
Results
Cathy Jedi Training:
NO Saturday WOD at SRCF on 2/5! Cascade CrossFit WOD field trip is Saturday at 9-11am. Try to get there between 9 and 9:30. (Location is Preston, will publish directions)
2011 Reebok CrossFit Games Spectator Tickets On Sale Now
Pat giving a thumbs up to today’s WOD while Curtis gives a thumbs (or head) down:
Strength WOD:
5/5/5/5
Back Squat
Then Complete:
As Many Rounds As Possible for 15 Minutes:
250m Row
25 Push-ups
Results
Day 2 of work on the new gym made big progress thanks to the help of Zach (the Wizard behind the curtain), Matt, Mark B., Jeremy D., and Rob! It’s taking shape, looking like a CrossFit box and by the end of the weekend will hopefully have all the major stuff knocked out for an equipment move sometime next week. Moving for time!
Get Your Team On: The 2011 CrossFit Games
P90X vs. CrossFit: The Debate Simplified by CrossFit Lisbeth
Lindsay gets ready while Dustin plays Puppetmaster with Don:
Michelle coaching the back squat:
Today we celebrated Michelle’s 10th Annual 29th Birthday and Cathy’s 12th Annual 29th Birthday!
3 Rounds for Time:
400m Run
10 Thrusters (115#/75#)
29 Burpees
38 Kettlebell Swings (53#/35#)
* (Cathy did 12 Thrusters and 40 KB Swings per round like the stud she is)
Results
Compare to previous results
Quote of the day: ”The only way you can hurt the body is to not use it. Inactivity is the killer, and remember, it’s never too late.” ~ Jack LaLanne (RIP)
I program a special WOD for my wife’s birthday and this is the thanks I get:
Nothing like a brutal birthday WOD to kick off the week. This one is looking like it’s becoming “epic” and earning quite a reputation.
The CrossFit Games Open begins March 15th! For those wanting to compete in the Open Sectionals read on and get ready for some fun.I’m hoping we get more info soon but plan on a few things: we will “opt-in” as an affiliate for our peeps, we will give those competing all the opportunity to do the WOD’s and we will be in the new space come hell or high water.
Stop the Slop Challenge:
Stick with it! Turn in your nutrition logs! Email us or bring them in we need to see them. For those using btwb.com keep it up. We are checking them.
Got an iPhone, iPad, or an Android? Do you eat paleo but feel stumped on what to order when you are out? If so you may want to try this app for finding restaurants and choosing menu items for making them paleo-ish: paleogogo.com
5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees
Results
Deads and Burpees with Mollie and Steph:
This WOD is from the 2008 CF Games and one we have done previously. This is day 2 of 3 featuring couplets. I personally like WOD’s that are couplets and triplets the most. Simple, efficient, and capable of a serious ass kicking. They don’t need to get cute or be a laundry list of movements. Those have their place but a well chosen couplet can be the most effective workout and leave you fearful of repeating them.
Today marks 1 week into our Nutrition Challenge and food logs are coming in. We will be reviewing them over the weekend so please turn them in tomorrow or email us if they aren’t on btwb.com. The most important point: You are 1 week in! Stick with it! “You can do it!” (cue the Rob Schneider voice)
Several of you have been sharing your Nutrition Challenge results, experiences, recipes, cravings and questions on Facebook and in the gym. Keep that up. Use the discussion tab the SnoRidge CrossFit group to share recipes, or just print one you want to share out or write them on the whiteboard in the box. One of the cool things we have heard are the MANY people who are already reporting body comp changes and weight loss after a week. Stick through the energy swings of switching to cleaner food and let your body and metabolism adjust.
Lorraine attended Todd Widman’s Nutrition Lecture at CrossFit Advantage last night. Here is what she had to say about it: “Todd Widman’s Nutrition talk was excellent. Highly recommend people making the trek to Imperial (CF) on the 25th if they can. Really charismatic speaker sharing very common sense information.”
Nutrition Discussion with CFHQ Trainer Todd Widman Upcoming Dates:
Preview of tomorrow’s WOD which happens to be a couplet:
Graham Holmberg does “Fran” in 2:17 – video [wmv] [mov]