Events – Page 43 – SNORIDGE CROSSFIT

"Stop the Slop" Performance Challenge

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Today was day 1 of our 30 day nutrition, performance and essay challenge and we brought back the mash-up WOD of “Baseline” and “Grace” that was used for our past two challenges. It looks like we have a pretty big group of Team Squatch participating. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money) no later than Wednesday Jan. 9. We will revisit this WOD on Feb. 5th (make-up on Feb. 6th) to see who makes the most improvement. However you scaled this WOD to start the challenge is how you will repeat it. This way we can measure % improved to determine a winner.

For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded by Wed. On 2/5 we will do the final weigh-in to calculate the person with the most % of weight loss.

If you are buying-in to the Challenge and missed today you can make it up this week through Wednesday but you will have to re-test on 2/5. Prizes will be determined based on number of participants.

For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts and in your nutrition. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 3-4 times a week.

If you do both then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar and low carb crap has and what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make. We encourage everyone to eat clean and have provided everyone resources to use. Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?

The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come. 3-2-1 Go!

Watch: “Nearly three years ago, Marine veteran Nicholas Thom came to CrossFit Rubicon without his legs and without some of his fingers. Eager to become a member, he inquired about monthly rates.”

CrossFit – Evolution of Adaptation

Clean Up

Main Class:

As a Team of 2 complete for time:

100 Box Jumps (24″/20″)
100 Power Snatches (115#/75#)
100 Knees-to-elbows
100 Squat Cleans (115#/75#)
800m Run (as a team)

* Partner up, share reps but alternate work. Complete exercises in order
** One bar, one box

Advanced RX Class:

Strength WOD:

18 minutes to complete:
1RM Clean (Squat)

Conditioning:

For time:

45 Double Unders
45 Squat Cleans (135#/95#)
45 Ring Dips
45 Double Unders

Results

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Time to clean it up. Tomorrow we begin the “Return of the Stop the Slop Challenge“!

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wed.

When: Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up 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)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: 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”

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.”

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article.

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection

The Non-Negotiability of Perfection by againfaster.com

Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

"Return of the Stop the Slop Challenge"

Who is in for the Return of the Stop the Slop Challenge? (Whole30 Nutrition, Performance and Essay challenges) The holidays are over and all the binge eating of fudge, cookies, and other treats needs to stop so you can get back to training hard for achieving your new year’s resolutions.

Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Details below:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up 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)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: 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”

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra:

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count.

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

One Arm Thruster

For Time:

50 Double-Unders
5 Left Arm Kettlebell Thrusters (53#/35#)
5 Right Arm Kettlebell Thrusters (53#/35#)
15 Kettlebell Swings (53#/35#)
40 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
30 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
20 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
10 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings

Post WOD Skill Work:

10 Minutes Handstand/Handstand Walk Practice

Results

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Chest bumps, high fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday. Meghann, Jenna, Mark and Spencer were team “Twinkletoes and Sasquatch Hoes”; Lindsay, Deb, Derek and Rob W. were team “Clean It Before You Jerk It”; and Rona was part of King CF’s team “Sofa King Awesome”. All of our peeps from Team Squatch worked hard, had fun, stayed safe and were examples of great movement. We also had a bunch of cheerleaders and some volunteers who helped make it all happen. It made me proud to be a part of Team SRCF and watch so many of our people represent.

Gorilla Games Final Results

Some of the team post Gorilla Games:

Welcome to our latest group from this month’s OnRamp: Kelli, Kye, Sarah, Ron, Tom, Kirsten, and Barbara. Be sure to introduce yourselves and teach them the ways of the Force.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED

Rob coached his and Jeremy’s faces off:

Notes:

The real story behind the “Tabata” workout:

Izumi Tabata | Featured Researchers | Ritsumeikan University

Tag Team

Main Class:

As Many Rounds As Possible for 20 Minutes (Teams of 2):

3 Power Cleans (155#/105#)
6 Hand Release Push-ups
9 Box Jumps (24″/20″)

* Partner up. Alternate exercises in order. Partner #1 does PC, Partner #2 does Push-ups, Partner #1 does Box Jumps, Partner #2 does PC, etc.
** One bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Clean (Floor/Mid Thigh)

Conditioning:

For time:

30 Overhead Squats (95#/65#)
7 Muscle-Ups
20 Overhead Squats
5 Muscle-Ups

Results

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Jim waits to tag up with Christa and start his push-ups:

Tomorrow is the Gorilla Games at the Meydenbauer Center in Bellevue. Feel free to come cheer on your peeps from Team SRCF as Mark, Spencer, Meghann, Jenna, Deb, Rob W., Derek, Lindsay and Rona all compete and kick ass in 3 WOD’s tomorrow. The entry fee is $10 and kids are free. It starts bright and early at 8am and runs all day.

Overhead Squat & Muscle Up WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]

Outstanding coaching video:

“Coaching the Push Press” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Yo anyone know where all the 10’s went? #donisaplatehog

The Running Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Immediately after completing the WOD:

Rest 2 minutes
Complete Max Effort Pull-ups (one attempt on bar)

Results

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“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Dustin sent this pretty cool video about a 14 year old pro motocross rider who uses CrossFit to improve his riding. (No surprise it makes him a better rider, we have proof right here with our Dirt Corps brethren)

“A Professional Motocross Rider At 14“: CrossFit Community

Events:

Sunday 12/16: We have two teams of four men and women each competing at the Gorilla Games at the Meydenbauer Center in Bellevue. Cost is $10 for spectators and kids are free. The Games will run from 7am-4pm (at least). Come help cheer on your fellow SRCF peeps!

Things to look forward to at the Gorilla Games: Mark is bringing lunch for everyone, Lisa is making margaritas, Andrea will do family photos, and Jenna is wearing short shorts. Okay kidding. Jenna is wearing long shorts.

It's Your Birthday

For time:

40 Double-Unders

40 Air Squats

40 Toes-to-Bar

40 Air Squats

40 Handstand Push-ups

40 Air Squats

40 Toes-to-Bar

40 Air Squats

40 Double-Unders

Results

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Happy birthday Teri!

The birthday WOD. It can be brutal or just tough, but either way is a good, challenging workout. It usually has something you love or are good at and something you hate or is a goat. For those who are new here’s some guidelines. We will program a birthday workout for you as long as you request one in advance. When you do I need the following: days you are in the gym for the week around your birthday, age and/or birthday (for numbers to help with rep schemes), and exercises you both like and dislike. From that we will make a workout or pick a known workout that fits.

Events:

Monday 12/24: SRCF Christmas Eve workout “12 WOD’s of Christmas”. Sign-ups will be posted for a few waves. Stay tuned for the Holiday week class schedule.

Notes:

Congrats to Deb and son Zach who tackled the Cystic Fibrosis 2012 Stair Climb last week to help raise $2225 for charity. This is Deb’s 13th year in running the stairs!

Homework. Take this quick test! Remember “knees out, hips back, armpits forward”.

“Is It Your Shoulders? Quick Test.” MobilityWOD.com

"MoBros"

“With great mustache comes great responsibility.” ~ Family Guy

“MOBROS” for time:

11 Muscle-Ups
30 Overhead Squat (95#/65#)
30 Box Jumps (30″/24″)
800m Run
30 Overhead Barbell Walking Lunges (95#/65#)
30 Swings, Kettlebell (70#/53#)

* MU are full turnout at bottom (Sub 2 C2B Pull-ups for each MU)
* One bar per athlete
* Barbell OH Walking Lunges: Touch knee to ground on each lunge, support barbell in strong OH Position, sub Stationary OH Lunge or OH Reverse Lungs if needed (due to weather)
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound

Results

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MoBros the WOD:

Movember. This month is quickly becoming my favorite time in the gym. We shift from crazy Halloween costumes to a month dedicated purely to growing lip sweaters and torturing our ladies with our hairy but sometimes scary mugs of pure sexiness. It’s weeks of endless ribbing as each of the men race to see who can sport a Mo worthy of Tom Selleck, Ron Burgundy or Hulk Hogan. This whole thing is a festival of manliness that is also for a worthy cause, the fight against prostate cancer. This year we raised $600 as Team StacheSquatch. We have made it a tradition now here in the gym with what will now be an annual SRCF Movember exclusive t-shirt and the final day of the month ending with the MoBros WOD. Our ladies (aka MoSistas) even have supported the past two years with their own pink staches. This SRCF community event tops my list. Next year: “Same or better!”

A collage of MoBros, MoSistas, and NoMos:

The 35 Manliest Mustaches of All Time by The Art of Manliness