Community. Coaching. Caring. Since 2009.
This feat from yesterday deserved it’s own post. (Also I forgot to import it from the camera last night when I did the WOD recap). Wool hoot and Contests (Rona-speak for “woo hoo and congrats” to Lindsay for nailing her 1st of three kipping pull-ups last night! She’s been working hard for this. Awesome sauce!
Lindsay joins the pull-up club:
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees 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 reps in the last round completed.
Results
Read: “It’s Just Exercise (Part II)” by Melissa Urban of Whole9
Today’s “Great Day Summary” is presented in captions and photos:
The Burpee King Matt who did so many damn burpees it had to be witnessed:
and the Burpee Queen Rona (who is sharing the title with Moe as it was a virtual tie since she did an extra 2 burpees in a previous round when she lost count):
What is virtual shoveling? Well it was in the warm-up today (nice one Mark!) and Hailly provides a demo:
Matt was so on fire tonight he actually worked in trick burpees during the WOD like this “360 Burpee”:
Rona showing off why she crushed this WOD and PR’d today! It was her never quit attitude!
We were visited today by Tom Ashby who is a friend and coach from CrossFit Lakewood, CO. It was awesome to have him come see the box, meet Michelle, Ash and our peeps and all workout together:
Coaches vs. “Mary”
Choose between the following AMRAP’s:
“Pistol Whipped”
AMRAP (As Many Rounds As Possible) for 20 Minutes:
5 Medicine Ball Cleans (20#/14#)
10 Pistols (Alternating)
15 Double-Unders
or “Mary”
AMRAP (As Many Rounds As Possible) for 20 Minutes:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups
Results
View this photo
View this photo
Matt showing a proper cool-down after crushing “Mary”:
Quote of the Day: “Paleo is a logical framework applied to modern humans, not a historical reenactment.” Andrew Badenoch
Here is the official winner and runner-up for the 6 week “Stop the Slop Nutrition Challenge”:
(The “Jackie” Performance results were announced yesterday)
CONGRATS, chest bumps, and caveman high fives to Dustin and Jenn for the top two spots and to everyone who participated in the Nutrition Challenge!
The Nutrition Challenge this year was longer (6 weeks) than our previous one. This was meant to ensure those who stuck with a Paleo diet could see or feel results, make longer lasting nutrition changes, and understand the full effects of both staying “on” and falling “off” the wagon. Several of you did just that. The race for this challenge was very close. We are proud of everyone for starting, trying and sticking with it. If you didn’t finish for whatever reason, don’t be discouraged! Read your Nutrition guides, make a decision to start eating clean and muster that self discipline to truly try it for at least 30 days. It’s never too late to try to be more healthy. If I believed that I still wouldn’t passionately try to convince my parents that things like low fat, soy, whole grains, and other processed garbage is not good for them.
For those who didn’t participate, when you decide you are ready to get more information and insight into nutrition and the paleo diet, ask us about purchasing our complete Whole9/SnoRidge CrossFit Nutrition Guide which lays it all out for you.
Some basic stats:
Notes:
Today’s WOD was a choice between two pistol loving AMRAP’s. Either the CrossFit.com benchmark WOD “Mary” or just a brutal triplet in “Pistol Whipped”, neither is easy. One piece of coaching from me: If you finished the WOD today (or really any day) and need to immediately do an unplanned second WOD, then you likely scaled incorrectly or simply did not push as hard as you could have. Remember that this is all training. Training means working on your weaknesses. Sometimes those weaknesses mean you need to scale to allow yourself to get enough work done to build strength, technique, form, consistency, or work capacity.
Josh inverted while Michelle is locked and loaded:
Read: “It’s Just Exercise (Part I)” by Melissa Urban of Whole9 – Part II coming tomorrow
Got wide feet? Like New Balance? Try these barefoot style shoes for running and CrossFit: NB Minimus Preview
Strength WOD:
Deadlift
3/3/3/3/3
Checkout WOD:
4 Rounds for Time:
5 Deadlifts (225#/155#)
10 Knees-to-elbows
15 Ring Dips
Results
View this photo
View this photo
Checkout WOD Action:
We can finally publish the winners and runners-up for the “Stop the Slop Jackie Performance Challenge”
The Nutrition Challenge results will be announced tomorrow!
CONGRATS to Matt and Nadia and to everyone who participated in the Jackie Performance Challenge!
Notes:
Attention Team Squatch competitors: Update on the upcoming 2011 CF Games Open (AKA “The Event Formerly Known as Sectionals”) below. We are only 3 weeks away from “GO TIME”!
CrossFit Games Open: The New Site – video [wmv] [mov]
View from The Squatch Cave:
CrossFit Gymnastics Trainer Course Certification is coming!
We are stoked to announce we are working to host this awesome 2 day cert with Jeff Tucker and Jeannie Bassi here at our box in late May or June. Spots will fill up fast so if this interests you then let us know so you can register before we post it to the larger community. Cost for this cert is $595 and registration will be via CrossFit.com once it is listed.
Course Description: “This course will be open to anyone and is a “road show” course led by Jeff Tucker and his staff. This is a great two-day fundamental session in the gymnastics skills you need to become a better, more well-rounded athlete and CrossFitter.
Jeff R. Tucker – or “Tucker” to those who know him – is the CEO and founder of Global Sports Xtreme (GSX) in Ft Worth, Texas and he has a passion for teaching gymnastics. He and his staff will delve into basic and intermediate gymnastic forms in a lecture setting followed by practical application. Skills will be repeated until the student has satisfactory understanding of how to learn, spot and teach such methods safely. You will also be taught how to scale the movements until they become second nature. You don’t merely watch, or half-heartedly attempt such moves, you LEARN them, and through repeated progression and persistence you gain great rewards.
Tucker’s goal in this course is to aid CrossFitters in using gymnastics for strength development, core control, and WOD progressions. Result: the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts – Gymnastics.
You will be taught a wide variety of movements and techniques, including these and others:
We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in CrossFit boxes and the community at large.
What do you need to bring? Athletic attire and an adventurous attitude! We look forward to teaching all comers and all skill levels how these foundational gymnastic elements will increase your strength, your flexibility, and understanding on how gymnastics programing is part of Greg Glassman’s vision.”
Seven rounds for time of:
15 Kettlebell swings (53#/35#)
15 Power clean (95#/65#)
15 Box Jumps (24″/20″)
Results
The Movements of “Wittman“:
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Rest in Peace.
Notes:
“Stop the Slop” Challenge last call:
Last chance to make up Jackie and weigh-in is tomorrow! Tell your coach when you come in! We have a few left who need to make up Jackie and weigh-in. Then we can publish the winners and runners-up.
Two of our own competed in two different types of athletic events this weekend and both dominated and placed very well in their respective races. Congrats to Pat and Matt on their hard earned accomplishments!
Pat took 7th overall out of 44 men in the Elite Division of the CrossFit Bellevue and CrossFit Interbay Throwdown on Saturday. He was 12th, 13th and 5th in each of the three WOD’s. The results for the last WOD and final read funny but scroll down for Pat’s time and overall finish as there was a mixup in locating his final WOD scoresheet that was straightened out today. Read the recap (which mentions Pat’s gray hair and his stellar performance in the last WOD) and see the results from CF Bellevue/CF Interbay Throwdown. The video at the bottom is a photo recap made by CF Bellevue.
Matt went to Nevada to compete in the Bootleg Downhill Mountain Bike Race and took 3rd place and 8th place in two races (Cat 1 Masters and Chainless Open)! To get an idea of how gnarly downhill mountain bike racing is simply go outside to your garage, grab your bike and a helmet. Then find a very steep, rocky and dangerous hill that even Chuck Norris would think twice about riding down. Get on the bike and then ride down as fast as you can while acting like you have control and impersonating a human jackhammer. It will be over in just a few minutes IF you make it to the bottom without dying. Now you know why Matt is a ninja.
February 2011 throwdown from Dan C. on Vimeo.
Coaches WOD on Saturday:
Read: Rest: A Four Letter Word by CrossFit Lisbeth
Want to know what the CF Games are? Want to get motivated to train? Watch this:
Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]
Hopefully Sean and Jenna are getting a little bit of rest with a newborn. Congrats to Sean, Jenna and Audrey on welcoming Baby Brinkley into the world! The family is home, healthy and happy!
“Jackie”:
For Time:
1000m Row
50 Thrusters (45#/33#)
30 Pull-ups
Results
Compare to Previous Results
Quote of the Day: “The successful person makes a habit of doing what the failing person doesn’t like to do.” ~ Thomas Edison
Today officially ended the 6 week “Stop the Slop” Nutrition and Performance Challenge. While there are still a couple of people who need to make up “Jackie” on Monday, the majority of you who saw it through finished it today with many PR’s achieved. Today Pat also competed in a local CF Throwdown and placed in the Top 10 of the Men’s “Elite” Division out of 44 athletes. (More on that tomorrow after official results are published). What a great day!
For those who didn’t weigh in today please remember to weigh-in on Monday or Tuesday at the latest so we can finalize the winners of the nutrition challenge. So far we have over 75 lbs. lost collectively (with several still to weigh-in)! We also have a few who have reported they no longer have high blood pressure or high cholesterol, or now have normal blood glucose levels. Chest bumps to all of you for putting in the effort to see it through. After the weigh-in’s and WOD make-ups are done we will crown the winners and get them their prizes.
Most importantly take some time to reflect on your performance over the past six weeks:
It is your coaches hopes that you will all continue to make this a lifestyle and not a “diet”. While we all deserve a cheat meal or treat, don’t abandon everything and treat this as just another diet. Fad diets are honestly part of the problem (in my opinion). LIfestyle changes are habits that become lifelong and sustainable. Whether it’s Adkins, South Beach, or some sort of “points” and “playing cards” type of diet you cannot temporarily practice eating a certain way and hope to be successful if you only plan to end it as soon as possible. Adopting sound principles for what you put into your body that have a proven track record at making someone leaner, stronger, less sick, and healthier is hard to argue. That is what eating “Paleo” has proven to Michelle and I (and Moe, Mark and Jeremy) over and over again firsthand. The evidence is there to be seen and found if you look for it and give it a chance. No shortcuts, cheats or binges while your body adjusts. Make sound choices based on quality and be consistent. Once you do you will likely “get it”. Some of what you used to view as food will be exposed for the toxic, artificial, chemical stuff that is everywhere and killing us slowly. You will feel better, look better and all around perform better. Not just in a workout, but in life. Which is what it’s all about anyway, right?
3 Rounds for Time:
1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
1 Rope Climb (15′)
15 AbMat Sit-ups
15 Burpees
* Rest 1 Minute between rounds, clock continues to run
Subs for Rope Climbs:
Results
Supine Supervision:
Who had fun learning to practice rope climbs today? We had fun teaching it to each class. There was some discussion with your trainers tonight on what heights to use for rope climb standards for men’s and women’s RX heights. For now we are going to use the following height scaling:
We will tinker with it and see if we change. Like scaling a wall ball height, we choose to use a slightly lower height for women over men.
Attention competitors! Two important items:
First: Below is the 2011 CF Games video update on the Sectionals Open. Not much info but enough to whet our appetites.
Second: This weekend at CF Bellevue there is a local throwdown competition for those interested. Event is hosted by CF Interbay and CF Bellevue on Saturday from 8am to 6pm. Details can be found here. If you are wanting to compete let us know. We won’t be attending as we are concluding our “Stop the Slop” Challenge on Saturday which means the return of “Jackie”…
“Get Ready for the Open!” – video [wmv] [mov]
We have a new view! Upstairs window is in. That means you can watch the action or your coaches can hurl cues at you from above. (No rotten fruit or booing allowed)
Notes:
Guys: If you like “fight shorts” and want a pair with our logo on them (shown below) I am going to order a pair (black color on blank MMA shorts) and have them sent to our screen printer. He will then take the shorts and print “SnoRidge CrossFit” up the side. If you want a pair then please let me know no later than Monday 2/21! Once I know how many people are interested I can coordinate logistics for how to order your pair and have them sent to our graphic/printer guy. Cost is $31 for shorts plus shipping and around $15 for printing and shipping back to us. Post to comments if you want to order.
Fight Shorts:
“Too Weak” ($20) and “250 WOD Club” ($15) T-shirts are in! If you want a “Too Weak” shirt then get one. If you ordered a 250 WOD shirt and earned it please get yours soon. They look sick!
For time:
400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)
Results
Jenna in her 9th month of pregnancy ROCKING an overhead squat:
(yes she is scaled; at least for her!)
Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.
The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.
Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.
By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.
Nutrition and Performance Challenge:
Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.
Read “Whole30 Success Story Contest Winner: Jennifer’s Story“
CrossFit Games 2011:
Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]
Cathy says “hi” while Rona shows off a solid OHS:
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.
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: