CrossFit Journal – Page 18 – SNORIDGE CROSSFIT

Happy Birthday Christa and Nan!

2 Rounds for Time:

40 Row (Calories)
40 Push Press (75#/55#)
40 Kettlebell Swings (53#/35#)
40 Burpees

Results

Quote of the day: “I need a hug” ~ Trapper during 2nd round today

Happy birthday to Christa B. and Nan:

Sorry for missing that today was also Nan’s birthday but it worked out great as it became a combo of brutal fun birthday good times. So think of Round 1 being a gift for Christa and Round 2 a gift for Nan.

Get ready for a repeat of our Stop the Slop Nutrition Challenge beginning next week. It will be similar to our last challenge except it will be 30 days this time. We also won’t require before/after photos but will highly encourage that you take your own and save them to help see your results. Also the benchmark for the performance test will be different. Details will be in an upcoming separate post.

Notes:

Just one of the many differences in good vs. bad boxes:

“Visual Perspicuity” with Greg Glassman – video [wmv] [mov]

“Training in the Off-Season” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes:

2 Rope Climbs (15′)
20 Wall Balls (20#/14#)
200m Run

Results

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“Why We Get Fat (Condensed)” and “Why We Get Fat (Unabridged)” with Gary Taubes, CrossFit Journal preview video [wmv] [mov]

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band)

Results

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Big Kip:

Banded Good Morning and Bar Good Morning with Rob and Luanne:

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

"Mile with a Mission"

As a team of 2 complete the following work for time:

Run 1 mile as a team (2 member team) carrying one pair of dumbbells (40#/25#)
Stop every 400m and complete 15 reps of DB Thrusters per person (Total of 30 reps per round)

Immediately after completing the last set of thrusters teams will complete 200 anchored sit-ups total

* Partner must hold the feet of their teammate for sit-ups, break up reps any way you see fit

** One pair of Dumbbells per team, one partner works at a time on thrusters

Results

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A big crowd came in to work off the Thanksgiving stuffing this morning with a team WOD. Tomorrow will be a team WOD as well for the main class and Coach Michelle and Coach Mark will be running it. I will be attending the CrossFit Coaches Prep Course being hosted by CF Bellevue. This course is a heavily engaged weekend that is focused on enhancing the training skills, technique and quality of CF Coaches. There is constant participation and evalution from some of the top CF HQ training staff as well as peers in small group scenarios. My goals are to learn and get feedback on everything from training, programming, cueing, organizing classes, and identifying and correcting faults in athletes. From there I fully intend to bring back what I learn to share with our coaches and all of you.

“The Best of the Best”: a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

“Overcoming Obstacles: Finding Innovative Ways to CrossFit” withCrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

Power Hour

Strength WOD:

1/1/1/1/1/1/1
Power Clean (Find your 1RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-up (Hand Release)

Results

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Quote of the Day: “The reason the clean is so critical to sports performance training is that it is a scalable way to develop power.” ~ Mark Rippetoe

From “The Power Clean” by Mark Rippetoe: CrossFit Journal

“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”

Power Clean: Exercise Demo Video – Catalyst Athletics

Good Morning!

Pull-up Test

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (Strict, no kipping)

Checkout WOD:

Tabata Row (Calories)

* Rounds of: Row 20 seconds followed by 10 seconds rest

Results

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Weighted Pull-ups with a belt or a dumbbell:

Today was an “easy” day. A simple strength test of a basic gymnastic movement and gauge of where your pull-ups really are. While you can kip without a dead hang pull-up, the goal should be to have strong dead hangs before kipping. This was a checkpoint to see how strong you are at pulling your bodyweight or more. Want a stronger kipping pull-up? Practice these.

Tabata Time:

The beginning of this video makes me want to move to Iceland:

“Growing Up CrossFit” with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Deadly Double

Strength WOD:

10/10/10
Deadlift (Find your 10RM “Rep Max”)

Checkout WOD:

5 Rounds for Time:

35 Double-Unders
200m Run

Results

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This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.

Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9

“The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Death by 10m Sprints

Skill Work:

15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups)

Then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

Results

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Sprint and Tag:

Jana shows another way to get chalked up and ready to go. This is also considered proper chalk usage:

Attention Swimmers!

Swim Clinic: SRCF will be hosting a swim clinic Saturday morning (tomorrow 9/24) from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Saturday WOD: If you aren’t swimming then show up for the 0930 WOD. Reminder no advanced RX class tomorrow. The main class WOD will be scalable for any wanting to scale up!

Frank and some CrossFitters from his Company at Joint Base Lewis McChord after Fight Gone Bad the other day. Frank did it again after Saturday to “break in” the new rowers they got and hit a PR!

Notes:

Becca Voigt finished in 3rd place at the 2011 CF Games for the women. All while battling severe vertigo for two days from a car accident she was in nine days before. Impressive stuff.

Valley Girl’s Vertigo by Andréa Maria Cecil – CrossFit Journal

Paleo Nutrition for Kids:

Banana Pops from the CrossFit Journal

Ingredients:

3 bananas
Jar of almond butter
Chopped pecans or your favorite—ahem!—your child’s favorite nut
1⁄2 cup dried cranberries
additional supplies
Wooden skewers, cut in half

Directions:

Cover a cookie sheet in wax paper.

Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves. Place the cookie sheet in the freezer and leave there for at least 30 minutes.

Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.

Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick.

Place the pops back on the wax-covered cookie sheet.

Place the pops back in the freezer for at least 30 minutes until they harden.

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

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Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Needs more PR Bell:

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

“Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.