CrossFit Journal – Page 20 – SNORIDGE CROSSFIT

Adaptation

For time:

100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups

Results

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Cristin and Jeff demo a good walking lunge and kettlebell swing overhead position:

CF Games Open Update: Team Squatch is in 23rd place in our Region and that’s with not all of our best scores entered yet! Let’s hope we climb and stay in the Top 30.

More importantly is everyone was able to complete the WOD as RX’d this week from our team with several rounds! (We are bummed that Lucy is unable to complete WOD 11.3 due to being on an island vacation with no access to a barbell thus will not be able to continue “in the running” for the Open.)

Considering for many that one rep of the men’s 165lb. or women’s 110 lb. clean and jerk is at or over their previous max that alone is a huge PR. The determination, positive thinking and junkyard dog effort was inspiring this week. Today we saw several of our competitors push their fears aside and attack this WOD with confidence and technique. This resulted in new PR’s, lots of rounds, and a belief that you can all put more weight overhead with more practice on either those cleans or jerks!

Also thanks to Petra from lululemon athletica Bellevue Square for coming out and conducting a goal setting seminar for several people tonight. Forming realistic goals that are near, medium and long term will allow you to weave them together while working towards a career, health and personal/family life balance. Having specific, measurable, achievable, results oriented, and time dependent goals are required to making sure your journey has an end point; and is not just a drive down a wandering road. We hope you all got something out of it and would love to see you share your health goals in the box with us. We are here to help you achieve them.

Pics of some of our athletes who tackled the CF Games Open WOD 11.3 today:

Quote of the Day: “The greatest adaptation in CrossFit is between the ears.” ~ Coach Greg Glassman

One athlete who best portrays and explains how he has adapted between the ears from CrossFit is Chris Spealler. The 3rd place 2010 CF Games finisher and winner of the Spirit of the Games Award sat down for a video interview with SicFit about his experiences in the past few Games and how he has changed his mental approach to believe in his ability, not define himself through his numbers or performances, and be content with his effort and desire to better himself both mentally, physically, and spiritually. Videos below.

Excerpt below from The Fire Inside by Web Smith on the CrossFit Journal

“The Spealler interview, he takes us through the reflection and perspectives that helped him finally achieve his podium finish in 2010. What you will see is an athlete with laser focus and unparalleled humility. A Christian from an early age, Spealler discusses how this past year he was finally able to be at peace with his ability. At the CrossFit-USAW Open, I was able to closely observe his pre-competitive ritual, and that inner peace was apparent. There was no adrenaline boost or an outward showing of emotion. Rather, he glanced at his wife and newborn, smiled and carried on. Consistently, they were reminders of his peace. And just as consistently, Spealler got the weight overhead.”

Chris Spealler Interview with SicFit:

Strictly Speaking

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

5 Strict Pull-ups (Overhand Grip Only)
10 AbMat Sit-ups
15 Air Squats

Results

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Michelle threw a curve-ball today. She raised the bar on the strict pull-ups by making them overhand only. My reaction this afternoon was admittedly poor, mainly because I had a set strategy in my head for doing both under and overhand grip pull-ups in the WOD. After voicing my displeasure, Michelle told me to deal with it because that is what the other classes did. I was still not happy but tough shiitake. The message was clear: Unknown and unknowable, constantly varied, or HTFU (in Army speak). Or in Michelle’s speak: “Seriously? What EVER Tom”. I remembered the rule of “no whining” and got to work. In fact I owe my burpee penalty tomorrow. How did it turn out? It forced me to work on a weaker dead hang pull-up grip and was overall good training. The WOD was more challenging. So officially “Michelle was right and I was wrong”. That is now on record. And Michelle will likely take every opportunity to remind me of this!

Notes:

“Don Hasselbeck: My CrossFit Story“, CrossFit Journal preview video [wmv] [mov]

Matt Hasselbeck’s Dad (former NFL player himself Don) does CrossFit. He is also a Sports Marketing Executive for Reebok that is working with CrossFit as part of the new Reebok/CrossFit 10 year sponsorship deal. It’s interesting to note that several other former NFL players CrossFit. John Welbourn owns CF Balboa and both created and runs the CrossFit Football program (certs and website). Andy Hendel owns CF Charlotte. Lorenzo Neal co-owns a box in CA. Grant Wistrom co-owns one in Missouri.

Announcements:

Welcome to Jason and David who just recently completed Elements training!

We are hosting the CrossFit Gymnastics Trainer’s Course Certification on June 25-26th. Link is on the right hand side of the site along with more info at the registration link. This course is a popular CF cert and well worth it (I took it last year)! Spots will fill quickly so get signed up if you are interested.

Payment update:

We are going to be switching to online software called Mindbody Scheduler to use for payment of dues and other things like Elements, Event sign-ups and CrossFit Kids registration (CF Kids coming in April).
Mindbody is now active on the left hand side of the site.
Please create a profile and input your billing information. You can pay via credit card or EFT via your checking account (so if you pay by check now it’s no different and more convenient).
If you are more tech savvy go ahead and add your autopay schedule for your membership. You can set your start date to match either the 1st or 15th depending on when your dues are due. If not let us know and we can help get you set up.
This will become our preferred method for billing moving forward.

Up and Running

Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF:

For time:

500m Row
15 AbMat Sit-ups
15 Burpees
15 Deadlifts (Bodyweight)
15 Box Jumps (24″/20″)
15 Kettlebell Swings (53#/35#)
30 Double-Unders

Some of Team Squatch:

Quote from Tyler Sell in the Seattle Times on Ergomania:

“Marathoners hit the wall on the 23rd mile. Rowers hit the wall at 500 meters. At about 1,000, you feel like you can’t go any further, but you can’t give up. Therefore, you’re going to die.”

After a hectic past week and weekend we are much closer to being up and running. Which is good because I hit the wall at day 8 or 9. While there is a lot left to do many of the major project items are complete and the box is able to handle full classes now.

Pat amid a blur of rowing pain:

This weekend we saw a couple cool events on Saturday. The first is Ergomania where Pat went and crushed a 2k row in 6:36 for a 2nd place finish in the Men’s division ages 40-49! Way to go Pat! The 1st place finisher in his bracket was a true rower and they battled it out until the last 150 meters or so. Dropping into another group’s sports playground and taking home a medal is something to really be proud of. Not often you can show up on game or race day in someone else’s sport and place a spot on the leaderboard. It just goes to show the effectiveness of CrossFit in not specializing and making a general all around damn fine athlete. I guarantee you a pure rower won’t show up at a CrossFit event and place a spot on the podium.

“Indoor rowing Ergomania contest hurts so good all over” Seattle Times

The second event this weekend was a field trip for a community throwdown/get together hosted by Cascade CF that saw many of us from 5 different affiliates show up (us, SnoValley, Sculptor, Northwest, and Cascade all had athletes there). It was a pretty huge turnout both from SRCF and overall that showed how we have CrossFitters all around us wanting to get together as part of a community to share a workout. Well done everyone for showing up and representing well!

More of Team Squatch on Saturday:

Notes:

Attention: Bring long socks to learn and practice Rope Climbs tomorrow! We will also do them in the WOD.

That said we will strictly enforce rules for climbing.

You must have signed a waiver with us (everyone who is a client already has but clarifying here for rules sake)
You will be instructed on different foot lock techniques. Hand over hand is impressive, but falling on your ass is less so. No foot lock, No Go.
Once you have demonstrated a foot lock, you may try different heights.
1st timers only climb to 10′ for the WOD. More experienced (i.e. have demonstrated to a coach or have done them in a previous WOD) may climb to 15′.
Scaling will be specified. Here are the subs:
- From the Supine (laying on your back) position you will pull hand over hand from the floor to the standing position and then lower yourself back to the supine position.
- 2 Supine Rope Pulls = 1 Rope Climb 15′
- Alternate sub is 6 Dead Hang Pull-ups = 1 Rope Climb 15′
No crash mat allowed for climbs. It is a false sense of security. Thinking you have to hold on for dear life is a strong motivating factor to know if you should continue or not.

Watch this video of Adam from CF Vancouver for climbing technique tips: “Climb This Way” with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]

Video Clip Highlight of Pat’s row:

Dead Run

For time:

21 Deadlifts (225#/155#)
Run 800m
15 Deadlifts
Run 800m
9 Deadlifts
Run 800m

Results

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Stop and do this: Do Nothing For 2 Minutes. At least just stretch while you do this. Don’t fail!

Short post. Lots done, tons of help, almost there. Target is mat and equipment moving on Wednesday.

Don’t forget on Saturday the field trip WOD to Cascade Crossfit is from 9-11am. The WOD will be a simple chipper of row 500m and 6 movements of either bodyweight or light weights with pretty standard movements that everyone can do.

“Crash Course: The Butterfly Kip” with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

Happy Birthday Curtis!

AMRAP (As Many Rounds As Possible) in 21 Minutes:

5 Hand Release Push-ups
10 Kettlebell Swings (53#/35#)
15 Air Squats

Results

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The Birthday Boy:

Why 21 Minutes? The 21st is his birthday. We did it early to ensure he made it. If we went with his age we would all still be doing the WOD. Happy birthday to the longest “tenured” dude in the box! In a year and a half we’ve managed to somehow teach Curtis how to touch his shoelaces (not quite toes), jump off the floor, split his shorts during a WOD, and channel his rage just enough to not scare the living daylights out of the kids.

Dr. Michael Ray on Macronutrients, CrossFit Journal Preview – video [wmv] [mov]

“Rope Climb Advice” with Rebecca Voigt – video [wmv] [mov]

Curtis in his pre-WOD ritual of kissing the floor of a real CrossFit box:

Rest vs. Euro Training

Quote of the Day: “Rest is the sweet sauce of labor” ~ Plutarch

Jenna had her baby shower today. Check out this CrossFit cake!

Mikko Salo completes “Fran” in 2:17 – video [wmv] [mov]

From Moe: “Attention Early AM Squatchers…this week starts the Monday, Wednesday 6am schedule (no more Tues/Thurs)! Come on in and experience early morning Happiness in the Pain Cave!”

Hope everyone had an active rest day today. Or at least you did some Euro Training. Time to kick off another week of training. Who’s birthday WOD(s) are we doing? What benchmark may make an appearance? Will Jeremy D. showcase his Dance Central rump-shaker skills somehow before the 6pm WOD on Friday? More importantly will we start seeing some “Euro Training” work it’s way into the box? I am a FAN! Combine with shake weights and watch the results fly.

“EURO…TRAINING…EURO…TRAINING…TIME!”

Euro Training:

"Fran"

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups

Results

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Community Coaching – what today was all about:

Jana coaching and cheering on Nadia

Today was FRAN-TASTIC! Congrats to all the first timers who hit this Benchmark “Girl”, as well as to all who PR’d! The intensity was high right from the warm-up for the early group training for Sectionals Qualifiers and carried on through the morning class. There was a great vibe of coaching, cheering, concentration, and support in the box the entire morning. Ensuring everyone had a judge/coach was vital to eliminating “slop” and making sure only good reps were counted. Way to kick Fran in the ass and send her on her way!

Enjoy your weekends, eat clean, stay strong!

From the CrossFit Archives:

Watch “The Story of Fran” with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

“Virtual Fran” Experiment – video [wmv] [mov]

Flickr Album of some highlights from today:

"Bear"

“Bear Complex”

Perform 5 rounds of 7 sets (complexes) of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results

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Josh tackles the “Bear”:

First off who felt like they were mauled by a bear? This WOD usually fills you with doubt and dread, fearing that next set. The rule of no re-grip on the ground or letting the bar go makes this unique. Even more unique is the barbell complex (a series of lifts done together to equal one “set” or rep). A complex is useful in not only working several muscle groups but also in training movement. Who felt better about their form or technique with at least one of the required movements after the WOD was over? The repetition and focus on achieving the number required helps train technique and safety in either performing the reps together or bailing. If you are new and didn’t get as heavy as you like don’t worry, the right thing is to use this WOD to work on technique and adding weight later as you gain experience.

Nutrition Challenge: This short preview video from the CrossFit Journal is a good example of how preparation of the week’s meals can keep you on course. If you are in the Challenge stay strict and log those foods. We are able to see everyone’s logs that are using beyondthewhiteboard.com so that helps in submissions. Expect feedback as the week’s tick by. Read your nutrition guides!

“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]

Class Schedule Changes:

0830am class every Tues/Thurs with Mark B
0600am class moving to every Mon/Wed with Moe

This Thursday 1/13 we will start a 0830am class every Tues/Thurs with Mark B. If this time proves popular we will make it a keeper. If not Mark’s feelings will be deeply hurt and he will be an emotional mess for at least a week or so. Let’s help Mark have a happy face!

Beginning next week the 6am classes with Moe will shift to Mon/Wed at 6am. Everyone in the 6am class is prepared for this shift but if you are planning to get up and WOD at the crack of dawn note that the days are changing. This should better help both the coach and those who are in the class manage their schedules.

Attention Seahawks Fans! Blitz does CrossFit at CF Advantage:

Dead Pull

As Many Rounds As Possible (AMRAP) in 15 Minutes of:

5 Deadlifts (225#/155#)
7 Chest-to-Bar Pull-ups
20 Double-Unders

Results

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WOD Demo:

When completing a chest-to-bar pull-up it is necessary to make contact with the chest in which the “target” should be to contact the middle of the chest or below to the bar. To complete this range of motion pull harder with the arms and lats while heaving your chest forward. Leaning the torso back while keeping the feet together will help. As the arms tire consider varying your grip.

Take 2 minutes. Watch this short preview video on Marissa Lelogeais on the CrossFit Journal (which is well worth the measly $25 a year to subscribe). She is a CrossFitter. She also happens to have cerebral palsy and is partially blind. If she can do it, then anyone can do it. Kinda makes any excuse a lame excuse, huh?

“Marissa’s Story” by Again Faster Equipment on the CrossFit Journal [wmv] [mov]

Schedule this week:

12/23: No 6:30am classes on Thursday. All other classes are normal schedule Monday through Thursday.
12/24: On Christmas Eve we will have one WOD in the morning at 10am.
12/25: Closed on Christmas Day. Santa for time.

Pull Under and Push Up

21-15-9 Reps of the following for time:
Squat Clean (115#/75#)
Handstand Push-ups

Games Qualifier Training WOD:

12-9-6 Reps of the following for time:
Squat Clean (175#/105#)
Handstand Push-ups

Results

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Jana inverted and doing some Handstand Pushing:

Interesting announcements, developments, and information on the direction of CrossFit HQ in the videos linked below. The most eye opening is the upcoming yet to be detailed format for the qualifiers to the Games. In the part 2 video the answer on Sectionals and Regionals format is that there will be no Sectionals as we previously knew them. There will be a 6 week video online qualifier for athletes and boxes to participate in to get to the Regional level.

While I am pretty disappointed by this announcement for a host of reasons we will do everything to support every single athlete that is interested in competing and trying to get to Regionals. If you want to compete, and want to complete and film the WOD’s required then I will personally make it happen for each of you. We will post any new information as soon as we hear it. More to come.

State of the Community: Executive Panel on the CrossFit Journal

Part 1 Video [wmv] [mov]

Part 2 Video [wmv] [mov]