Category: CF Games

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

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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:

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees 

Results 

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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:

• 1/25 at Imperial CrossFit: 5:30-7:30pm Cost $10
• Practical discussion on Paleo/Zone nutrition and the benefits and common sense to changing the way you eat.
• Several of us in the box are planning to go to Imperial for this. Let us know if you are interested. It’s worth it!

Preview of tomorrow’s WOD which happens to be a couplet:

Graham Holmberg does “Fran” in 2:17 – video [wmv] [mov]

21, 15, 9 reps of each for Time:
Burpees
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Results

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Jeremy and his Friday 6pm crew:

“Stop the Slop” Nutrition and Performance Challenge kicks off tomorrow at 9am! 

Reposting from this past Sunday:

We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.

Nutrition is the foundation of a solid fitness program and overall good health. You put the effort into your workout, put that into what you eat and watch how dramatic the results can be. While we encourage you to try a strict Paleo or Whole30 approach (as it will have the best results), we also realize some may not quite be there. For those “kinda motivated” individuals we want you to participate and still emphasize good choices and real food so you can see and feel the difference. You have the rest of the week to get ready or even get started! Think Paleo and not “Faileo”! (borrowed that term from Imperial CF)

A word on the Performance Challenge. The emphasis of “Stop the Slop” goes beyond what we choose to eat. It also encompasses how we workout and how we recover. 1st: Stop looking at the clock! Slow it down and set your feet, your back and your hands to do what you have been trained to do correctly. 2nd: Forget what the person next to you can lift and focus on what you can lift correctly. 3rd: Recover the right way. In addition to proper nutrition, stretch and get more sleep.

From little to no sleep or crappy reps with bad form, it’s all slop that we can do without. So for the next 6 weeks we will be even more vigilant as your coaches on demanding good reps and technique. This is for the collective good! When you are working out however, police yourself. When you short a squat, snag a double-under, half-ass a wall ball or push-up, don’t quite get your chin over that bar, or do the box jump “tango toe tap on the edge” thing, don’t count it. Do it over. Keeping those hips closed on an overhead squat? Push press look like you have been hanging out at the globo-gym again with the meatheads? How about the rounded back deadlift or reverse curl clean? Slow it down and do it right. That is why we train. It will pay off immensely. It will make your fitter, more efficient, and overall drive better results. Which is what we all want right? 

Details below:

• Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
• Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
• Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
• Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
• Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
• Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
  • Nutrition winner will be the person with highest % weight loss overall
  • Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
• Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
• Benchmark Performance Test WOD “Jackie”: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Kick-off Schedule:

• KICK OFF on Saturday 1/8:
  • 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
  • 10:15am: Benchmark Performance Test WOD: “Jackie” 
  • Weigh-In/Measurement
  • Buy-in will include a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
• Monday 1/10:
  • Benchmark Performance Test WOD Make-up day: During normal class times

Notes:

CrossFit Basic gets some good press in the Seattle Times: “Express fitness routines can trim holiday pounds from busy people” 

WTF? Cell Phone Step-ups and Mobility WOD?

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