CrossFit Journal – Page 16 – SNORIDGE CROSSFIT

Bodyweight Day

Pre-WOD: Spend 10 Minutes working on Handstand skills or HS Push-ups and Toes-to-Bar

For Time:

750m Row
Then 5 rounds of the couplet:
2 Rope Climbs (15′)
25 AbMat Sit-ups
750m Row

* Sub 10 Supine Ring Rows for 2 Rope Cimbs

Results

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Hailly Climbs:

Quote of the day: “If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Mark trains for the NW Regionals with some Split Hang Power Cleans:

Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov]

I received an email tonight from the manager of the Reebok Outlet at North Bend letting me know that they will have a CrossFit store set up at Regionals with ReebokCF gear and shoes. Plenty of other vendors will likely be there but I know some of you were wanting to order shoes so you can try to get some there.

Nutrition:

“Crunchy Chicken Tenders“: Recipe for kids from the CrossFit Journal

Skills and Drills

Skills Work:

3 Rounds not for time (Focus on form and technique):

12 Push-ups
12 Kettlebell Swings (53/35#)

* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.

WOD:

As many Rounds As Possible in 12 Minutes of:

5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)

Results

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So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.

External Rotation in the Deadlift, Clean and Snatch Set-Up by Kelly Starrett: journal.crossfit.com

Nutrition:

“There is nothing healthy about diet soda. It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid. The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity; furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.^11″

Click here to read the rest of this article

From: Diet Soda Depletes Calcium and May Increase Heart Attack Risk

Test 3

Strength WOD:

Clean and Jerk
3/2/1/1/1

* 15 Minutes for C&J practice with excellent technique. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub Ring pull-ups or C2B pull-ups for Muscle-ups.

Results

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Yes. More Clean and Jerks. Just like the Snatch last week it was time to work heavier towards the 1RM. A few went for a PR and hit it while most worked on technique. The skills focus in Test 3 was the muscle-up or working C2B pull-ups or ring pull-ups (with or without a false grip and vital to the muscle-up).

“Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations“CrossFit Journal preview video [wmv] [mov]

"Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks 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 partial reps in the last round completed.

Results

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WOD Demo: Mikko Salo: Death by Clean and Jerk

Receiving the Bar: by Mike Burgener; CrossFit Journal

Play and learn new sports regularly. Squatch even surfs:

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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The next SRCF Kids (Ages 5-9) 5 Week Session begins on Saturday April 21. Go to MindBody to sign up before the spots are filled. Coach Michelle will be running class each Saturday at 0930 to 1020.

The lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Hook Grip or Not Overhead in the Snatch by Greg Everett, Catalyst Athletics

More Snatches?

Strength WOD:

Snatch
3/2/1/1/1

* 15 Minutes for Snatch practice with excellent technique. Re-grip after each rep is preferred. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

For time:

9 Hang Squat Snatches (135#/95#)
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

Results

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Yes snatches are back. Today was both the full snatch for some strength work and then from the hang for the conditioning workout. Many of you have noticed that we have been doing them often lately along with a lot of cleans. Not just in strength workouts either. I have been programming them both heavy and light, from the hang and the floor, squat and power, with a barbell or with a med ball clean, split or regular stance, and in low rep and high rep mixes.

Why? Because as a gym they are a weakness. Focusing the daily instruction and the opportunity to work on mechanics and technique with more frequency will teach proper movement patterns, muscle memory, and habits that will pay off for two of the most technical barbell movements in weightlifting. The snatch and the clean require speed, coordination and strength. Learning how to use the hips for projecting power to the barbell as well as how to pull your self around and under the bar is something that takes practice. A lot of it. You don’t improve your Oly lifts by working on the basic lifts like deadlift and squat. However working on your clean and your snatch will help maintain or even improve your deadlift, overhead squat, and front squat. Realize also that in order to get the bar off the ground and into position for all the overhead lifts or squats requires one of these two movements. Having a solid clean and snatch is vital to have in your skill-set. Plus they are just tons of fun.

“Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

“Burg’s Eye View No. 3” An Analysis of Bar Path of 2 Different Lifters of Different Proportions: CrossFit Journal

"Over Under"

Main Class:

Teams of 2 complete:

10 min AMRAP:

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

10 min AMRAP:

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: “Over Under”

For time:

3 Rounds for Time of:
50 Double Unders
5 Rope Climbs (15′)
10 Overhead Squats (115#/75#)

Results

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Seabrook Handstand:

Thanks again to our coaches for covering all classes Friday and Saturday so we could get away for some relaxing fun in the sun. It was too short but long overdue.

Happy Easter and see everyone on Monday for a WOD that we have done before but this time is inspired by Deb…

“Recovering from an Injury Like an Athlete” from CrossFit Mission Gorge (CA).

Cleaning Crew

Strength WOD:

Hang Squat Clean
2/2/2/2/2

* Re-grip is allowed, Drop, re-set, DL and go! Rest 60-75 sec. between sets.

Checkout WOD:

For time:

1000m Row
50 Box Jumps (24″/20″)
30 Ring Dips

Results

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“Set-Up and Positioning in the Olympic Lifts” with Coach Mike Burgener,CrossFit Journal preview video [wmv] [mov]

Team AMRAP(s)

Main Class:

Teams of 2 complete:

5 min AMRAP:

Max Reps KB Swing (53#/35#)
200m Row
Perform as many kb swings as you can while your partner rows. Swap after each 200m row.
2 Minute Rest

5 min AMRAP:

Max Reps Dumbbell Push Press (40#/25#)
30 Double-Unders
Perform as many push presses as you can while your partner performs DU’s. Swap after 30 DU’s.
2 Minute Rest

5 min AMRAP:

Max Reps Med Ball Clean (20#/14#)
200m Run
Perform as many MB Cleans as you can while your partner runs. Swap after each run.
2 Minute Rest

* Score total reps as a team for each AMRAP (i.e. 100 KB swings/75 Push Press/60 MB Clean)

** If you don’t have a partner, do AMRAP’s by yourself. 15 swings, 10 push press, 10 MB cleans every round.

Advanced RX Class: (From Outlaw CF)

For time:

400m Run
3 rounds of BB Complex:
5 Deadlifts (135#/95#)
5 Hang Power Cleans
5 Push Jerks
400m Run
2 rounds of BB Complex
400m Run
1 round of BB Complex

Results

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Quote of the Day: “Effective coaching requires efficient communication.” ~ CrossFit Level 1 Training Guide; CrossFit Journal

This weekend I was fortunate enough to continue my internship as a HQ Staff trainer for a CrossFit Level 1 Seminar hosted at CF Bellevue. Being my second internship with the Seminar Staff I was given the opportunity to coach the breakout groups for the 9 foundational movements while being evaluated by the Flowmaster and training staff. I also assisted during the workouts and other group instruction periods. While it was a pretty stressful experience being “under the microscope”; it was an amazing 2 days of driving home that quote in my development of striving to be a great coach.

While I had fun getting to practice and demonstrate my own knowledge and training skills, I was able to watch and learn from some of the best out there. Coaches who are truly amazing at communicating;verbally, physically and visually. Their ability to teach, influence, motivate and improve movement patterns in large groups of people of all athletic abilities is impressive to say the least. Being able to soak that in and learn from them makes me a better coach for having seen it. It gave me a laundry list of things I need to work on and teach, and will in turn help each of you become better at moving efficiently and more powerfully. My hope is that it makes us a better coaching staff and gym.

Learning never exhausts the mind. ~ Leonardo da Vinci

“My First Muscle-Up” – video [wmv] [mov] [HD mov]

“Ding Ding”:

Sometimes adding up the weights can be a WOD in itself.

Scale Your Squat

For Time:

400m Run
Then complete 5 Rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
400m Run

Results

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Front Squats were the focus today before the WOD on ensuring a good rack position and maintaining that line of action with a vertical bar path and upright chest while getting to depth. In the WOD the goal was to get all five rounds unbroken on the front squats with at least a minimum of only 2 sets per round if you had to drop it. Scaling your load was critical to hitting this goal as the handstand push-ups likely became the limiter.

Front Squat Setup and Execution:

Bar rests on chest and shoulders with loose grip – “racked”
Stance = shoulder width
Stand tall, hips and knees extended
Weight on heels
Hips back, lumbar curve maintained
Chest and elbows up
Bottom of squat is below parallel (hip crease below top of knee)
Knees out or tracking over feet
Head neutral
Return to full standing i.e. hips and knees extended

The hardest part of the front squat may be holding the bar in the “rack position”. Work on shoulder and wrist flexibility with planche push-up stretches, handstands, behind the neck barbell hang with elbows up stretch, and band mobility.

“The Deadlift Set-Up” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

“What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete” from Breaking Muscle.