CrossFit Journal – Page 13 – SNORIDGE CROSSFIT

Pistol Practice

3 Rounds for time of:

10 Thrusters (95#/65#)
20 Pistols
40 Double-Unders

* RX+ (115#/75#)

Results

There a ton of ways to scale a pistol or single legged squat. We covered some of them today but not all. Today the options included using a ball or box as a target, standing on top of a box and doing a one-legged squat, holding a weight as a counter-balance or using a band behind the hamstrings/glutes that is stretched across a rack for an assisted full range of motion pistol (“ass to ankle”).

Besides the obvious of balance and leg strength, mobility can be a huge limiter to the pistol. Focus on hip, ankle, leg and back flexibility/mobility and work these areas to improve your position in the pistol.

“The Couch Stretch” with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov]

“Pistol Progressions: Parts 1-2” by Carl Paoli, CrossFit Journal

Notes:

Movember has officially launched! What is Movember? Click the link to read up. This is the second year that we have organized a group of MoBros. We will sport glorious lip sweaters for the next few weeks in support of the fight against prostate cancer and finish the month with our “MoBros WOD”. If you participate and register on the site then join “Team Stachquatch”.

Wanna get a shirt? Either be a man and mustache up or be a woman and get a ride.

If you want one tell us your size NLT end of day Friday 11/2. Shirts are Next Level (same fit as our Pick Things Up men/women t-shirts). Men’s are Stone Grey T/Black Ink and Women’s are Stone Grey T/Pink Ink.

To order:
1) Men must grow a Mo to order/earn a MoBro shirt.
2) Post your Size to the whiteboard in the gym or on our Facebook group page.
3) MoBros will get a men’s shirt, MoSistas will get women’s fitted shirt. (Cannot mix a men’s shirt with women’s ink, also MoSista cannot order a MoBro shirt unless you grow a stache)

Team Kalsu

Main Class:

In Teams of 2 complete “Team Kalsu”:

On the minute:

One partner will complete 5 burpees and perform max rep thrusters on the minute. (135#/95#). After one minute rotate with your partner who will complete 5 burpees then max rep thrusters as able during that minute. At the beginning of the next minute switch with your partner and continue to perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Advanced RX Class:

Strength WOD:

1/1/1/1/1
Squat Clean Thruster

Conditioning:

5 Rounds for time of:

5 Squat Clean Thrusters (135#/95#)
10 Lateral Burpees (Over Barbell)

Results

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Quote of the day: “The only thing that makes thrusters worse is the squat clean…and the only thing that makes the burpee worse is the lateral burpee.”

This weekend was the CrossFit Olympic Lifting Trainer Course hosted at Rainier CrossFit. Mark, Rob, Sean, Jenna and myself all attended and spent two days learning from the best (Coach Mike Burgener) how to coach others in the Olympic lifts (Snatch, Clean and Jerk). By focusing on the fundamentals, progressions, and basics we all learned or reinforced how to teach and also subsequently improved our own technique on these lifts. What’s next? More work as a gym on the clean, snatch and jerk.

“Coaching the Three Snatch Positions” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]

Notes:

10/26: “Frankenchipper” WOD! Sat. at 0930. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
11/30: Advanced RX Test at 6pm (3 spots, you must sign-up in the gym – you must be ready and are expected to know the requirements of the test)

Are You Ready For Some Mustache?

For Time:
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips

Results

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Who hit muscle failure today on either the pull-ups or dips?

Alright SRCF MoBro’s: Movember is almost here! Hide your razors, it’s time to spread the joy and luxury of a mo to our loved ones while showing our support of the fight against prostate cancer. For the month of November I am programming “Mustache” every day for all the dudes. Think of it as an additional “checkout WOD”. You get to tell anyone who protests “I have to, it’s on the whiteboard. If I don’t then I am scaling the whole month.” Besides who would protest a mustache? That is like saying you don’t like bacon.

“Knowledge is power. Moustache is king.”

Nutrition:

“Cooking Seafood Bouillabaisse” with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]

Snatch Practice

Strength WOD:

10 minutes to find:
1RM Snatch (Squat)

Checkout WOD:

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Today was all about setting world records! We not only had several snatch world records set (individual PR’s count); we also had a world record in 6:30am CrossFit class attendance, with 11 of you showing up to kick off Coach Moe’s return to early morning torture time. This better not be a fluke. I want to hear that PR bell ring.

“Team U.S.A. Training: Workout 3” CrossFit Journal video [wmv] [mov] [HD mov]

Snatch Pulls

Strength WOD:

3/3/3/3/3
Snatch Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

10 Burpees
5 Power Snatches (95#/65#)

Results

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The 2nd pull of the Snatch Pull should look the same as the 2nd pull of the Power Snatch (or snatch):

Two weeks ago the Clean Pull, this week the Snatch Pull.

“This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull can be done.” ~ Catalyst Athletics

Video: Snatch Pull Demo: by Catalyst Athletics

Read: A Technical Description Of The Pull In Weightlifting

Chest bumps to Christa for chalking up her first RX’d workout tonight:

Nutrition:

“What Should We Eat–and Why?” by Marty Cej, CrossFit Journal article [pdf]

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.

Monday Funday

3 Rounds for Time of:
200m Run
50 Double Unders
25 Thrusters (95#/65#)

Results

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Congrats to our group of Tough Mudders (Deb, Chris S., Michelle S., Bill, Lorraine, Maggie, Lindsay, Lena) and their Coach and Support crew (Lucy and Dustin) who slogged through the course as a team on Saturday! What I love the most about this is that they all decided to do this together, train together, and get ready through CrossFit and a bunch of weekend runs. They set a collective goal and made it happen. They put their “CrossFit” skills to a test and accomplished something meaningful to each of them and overcame fears and obstacles that stood in their way. Oh and they did it having fun. That is what it’s all about.

Here’s a recap from Lucy:

“The SnoRidge Tough Mudders totally rocked the course yesterday. 12 miles (hilly) and 22 military style obstacles in 4.5 hours.

Not only that, they smiled all the way through and had a blast. A few scrapes and bruises, but all intact! An amazing team spirit and group of people. Proof that Crossfit works. It was just awesome to watch…A few highlights…..

Chris managing to get up the half pipe first time round and then help up his team mates and many more.

Maggie literally beaming all day.

Lena completing ALL the monkey bars and getting to the other side (few women on the course did).

Michelle taking on the electric currents, which petrified her.

Elaine’s shock that she had actually scaled her first 12 ft wall.

Lorraine’s and Richard’s total ‘can do’ attitude. Nothing phases that couple!

Bill and Josh staying with the team and helping everyone, although they could have gone way ahead.

Deb and Lindsay looking like they were Tough Mudder Veterans at every obstacle!

Amazing team work at the cargo nets and a good 10 minutes spent helping fellow Mudders get over the (very high) top

It was a truly unforgettable day. We would all thoroughly recommend it….bring on Tough Mudder May 2013! Who’s in?!!!”

Schedule Change:

Here’s the rules on this class:

There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
See Rule #1. If attendance is slacking, sayonara early class.

Events:

Imperial CF is having a mini CF Expo on Sunday, Oct 14th from 4-7pm. lululemon athletica, The Balanced Athlete (athletic shoes), Outside the Box “Paleo Truck”, ANFARM (WOD t-shirts), & Zico Beverage will be here. This is OPEN TO ALL!

“Team U.S.A. Training” CrossFit Journal video [wmv] [mov] [HD mov]

"Rowing Annie"

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Power Clean

* Post loads, re-grip allowed

Conditioning WOD: “Rowing Annie”

For Time:

500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups

Results

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This:

Then This:

Great work on power cleans today. Lots of progress on good pulls, extension, footwork and receiving the bar.

This is awesome. I wished we had a river nearby the box to do this:

“Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]

Perfecting the Box Jump: CrossFit Journal

Speed Through the Middle

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Snatch (Squat)

* Post loads, re-grip allowed

Conditioning WOD:

21, 15, 9 reps of each for time of:

Snatch (95#/65#)
Chest-to-Bar Pull-ups

Results

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Spencer is kinda pretty:

Watch: “Skill Transfer Exercises for the Snatch” with Coach Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]

Quote of the Day: “Because I want my clients’ training experience
to transcend the physical realm, I am
obligated to understand their jobs, hobbies,
families, and goals. Motivating clients to
transcend fitness requires that I be involved
in their lives. This isn’t going to happen
without my being both interested in them
and interesting to them.

Indeed, I am a personal friend to nearly every
one of my clients. This is extremely gratifying
work and often emotionally charged, but
that’s all right because I am an integral part
of my athlete’s lives, and life is full of laughter,
tears, and hope.” ~ CrossFit founder and CEO Greg Glassman

Why train at an affiliate? How do you pick one and evaluate the coaching and community?

From the User Guide: Finding the Right Coach and Affiliate:

“Choosing a CrossFit coach or affiliate is an important decision. Here are some things to think about when making your choice.

This article provides a basic framework on how to find a CrossFit coach and an affiliate. It’s a set of suggestions that can be used as a road map—not a comprehensive treatise.

Among the topics covered are your responsibilities as an athlete, the process of getting fitter, the characteristics of great trainers and affiliates, the benefits of training at a CrossFit affiliate, and more.

Choosing the right coach or affiliate is an empowering process. Great coaches and gyms will show you just how valuable you are by earning your membership.”

Read the rest here: “User Guide: Finding the Right Coach and Affiliate” free CrossFit Journal article [pdf]

Power Up

As Many Rounds As Possible in 20 Minutes:

10 Power Cleans (135#/95#)
10 Burpees
400m Run

* Advanced RX: Scale up to 155#/105#

Results

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Tomorrow is 9/11. We will do a workout that incorporates the numbers 9/11 but isn’t one we have done before. It will be tough but shorter in duration and won’t be one of the mammoth workouts like “343” or the “9/11 Throwdown”. Dedicate tomorrow to those who died that day and all since. Remember how we were attacked and be grateful for the freedoms we have.

I love this post below that was on the CrossFit.com main site recently.

“Brigadier General Paul Funk II just celebrated his 50th birthday on April 29th, deployed in Afghanistan. As an Armored Cavalry officer, he has always focused on fitness, but since starting CrossFit six months ago, he has worked himself into the best shape of his life. He takes each one of the ‘Hero’ workouts personally, and adds them to the diary of the Soldiers who have sacrificed all, while serving their country under his Command.”
– Nick Bono

Notes:

The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST

“CrossFit Games Behind the Scenes: Friday, Part 2” free CrossFit Journal video [wmv] [mov] [HD mov]

"Nutts"

Friday:

5 Rounds for time:

400m Run
20 Alternating Jumping Lunges
15 Hand Release Push-ups

Results

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Saturday:

Main Class: “Team Nutts”

In Teams of 2 Complete for Time:

10 Handstand Push-ups
15 Deadlifts (250#/170#)
30 Box Jumps (24″/20″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)

* Only 1 person working at a time

Advanced RX Class: “Nutts“

For Time:

10 Handstand Push-ups
15 Deadlifts (250#/170#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)

Results

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