0930 class is ON like Donkey Kong!
Category: Events
"Baseline"
2 Rounds for Time:
400m Run (or 500m Row for those who started with row)
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Results
Compare to Previous Results
Rona counting Amy:
Gotta love Baseline. Almost every time you do it you get a little faster, or move from one level of scaling to another, or find a way to make it harder. One of these days we will do a Rowing / Chest-to-Bar Pull-up Baseline. Or a Hand Release Push-up / Weighted Sit-up Baseline. So many possibilities…
As we are a couple days into our “Stop the Slop” Nutrition and Performance Challenge I felt it was a good WOD to program early in the cycle so that we can repeat it along with Jackie at the end to gauge improvement. Keep the focus on eating clean, make every rep count and see what happens in 6 weeks!
Speaking of eating clean, some of you and your coaches are posting what you are eating on Facebook to share and keep each other motivated. Keep it up! Share your recipes, ask for help if you need it.
Welcome to Heidi, Jeff, Rhonda and Julie are finished with Elements as of this week and will be joining classes! They still want to come after learning “tabata’s”!
Nutrition Discussion with CFHQ Trainer Todd Widman Upcoming Dates:
- 1/13 at CrossFit Advantage: 6-8pm Cost $10
- 1/25 at Imperial CrossFit: 5:30-7:30pm Cost $10
- Several of us in the box are planning to go to Imperial for this. Let us know if you are interested. It’s worth it!
Stupid Human CrossFit tricks:
“Pull Up Innovation” with Pat Barber and Chris Spealler – video [wmv] [mov]
2011 CrossFit Games update:
The 2011 CrossFit Games: July 29-31 at the Home Depot Center will have a $1 Million total purse and $250K first prize thanks to Reebok
Jenna rocking push presses in her 3rd Trimester:
"Stop the Slop" Kicks Off! (Oh and Jackie Pays a Visit)
For Time:
1000m Row
50 Thrusters (45#/33#)
30 Pull-ups
Results
Compare to Previous Results
Brad pulls and the women do thrusters:
Today was paleo-tastic! We had a pretty impressive crowd for the Nutrition and Performance Challenge and it looks like roughly 25 of you are in for the Challenge. If you missed taking your pics, weigh-in’s or completing “Jackie” you have Monday ONLY to make it up.
The next 6 weeks will be worthwhile. Complete your food logs, be strict, make healthy choices, read the info we gave out, ask questions, share recipes, and see it through! You can do anything you put your mind to, so don’t undo all the hard work you put in the gym everyday. The payoff is hey-uge and includes feeling great, getting leaner, and “re-setting” your metabolism! Remember: don’t think you are alone, look around the gym and you’ll see there are plenty of people in here to help.
Read Rob’s post on CrossFit Dad: Starting to Eat Paleo Tips
Various Info and Resources:
- The Paleo Diet
- CrossFit: Nutrition
- Paleolithic Diet – Wikipedia
- Whole9
- Robb Wolf and The Paleo Solution
- Whole9 Resources
- Catalyst Athletics Recipes
- Everyday Paleo: Recipes for Life
Post WOD 5k run:
Winter Weather Policy: IF we get significant snowfall this coming week (or in general), please expect the 6am Classes to be cancelled. This is for the safety of everyone as the plowing up here doesn’t typically get into full swing early in the AM.
"Donkey Kong"
21, 15, 9 reps of each for Time:
Burpees
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)
Results
Jeremy and his Friday 6pm crew:
“Stop the Slop” Nutrition and Performance Challenge kicks off tomorrow at 9am!
Reposting from this past Sunday:
We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.
Nutrition is the foundation of a solid fitness program and overall good health. You put the effort into your workout, put that into what you eat and watch how dramatic the results can be. While we encourage you to try a strict Paleo or Whole30 approach (as it will have the best results), we also realize some may not quite be there. For those “kinda motivated” individuals we want you to participate and still emphasize good choices and real food so you can see and feel the difference. You have the rest of the week to get ready or even get started! Think Paleo and not “Faileo”! (borrowed that term from Imperial CF)
A word on the Performance Challenge. The emphasis of “Stop the Slop” goes beyond what we choose to eat. It also encompasses how we workout and how we recover. 1st: Stop looking at the clock! Slow it down and set your feet, your back and your hands to do what you have been trained to do correctly. 2nd: Forget what the person next to you can lift and focus on what you can lift correctly. 3rd: Recover the right way. In addition to proper nutrition, stretch and get more sleep.
From little to no sleep or crappy reps with bad form, it’s all slop that we can do without. So for the next 6 weeks we will be even more vigilant as your coaches on demanding good reps and technique. This is for the collective good! When you are working out however, police yourself. When you short a squat, snag a double-under, half-ass a wall ball or push-up, don’t quite get your chin over that bar, or do the box jump “tango toe tap on the edge” thing, don’t count it. Do it over. Keeping those hips closed on an overhead squat? Push press look like you have been hanging out at the globo-gym again with the meatheads? How about the rounded back deadlift or reverse curl clean? Slow it down and do it right. That is why we train. It will pay off immensely. It will make your fitter, more efficient, and overall drive better results. Which is what we all want right?
Details below:
- Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
- Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
- Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
- Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
- Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
- Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
- Nutrition winner will be the person with highest % weight loss overall
- Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
- Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
- Benchmark Performance Test WOD “Jackie”: 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”
Kick-off Schedule:
- KICK OFF on Saturday 1/8:
- 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
- 10:15am: Benchmark Performance Test WOD: “Jackie”
- Weigh-In/Measurement
- Buy-in will include 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)
- Monday 1/10:
- Benchmark Performance Test WOD Make-up day: During normal class times
Notes:
CrossFit Basic gets some good press in the Seattle Times: “Express fitness routines can trim holiday pounds from busy people”
WTF? Cell Phone Step-ups and Mobility WOD?
Caption these photos:
"Death by Wall Ball"
With a continuously running clock perform 2 Wall Balls the first minute, 4 Wall Balls the second minute, 6 the third minute, and so on, continuing to add 2 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
Today’s emphasis on “Above the Line” clearly in play:
Yesterday we announced the Nutrition and Performance “Stop the Slop” Challenge. Sign up this week prior to the kick off on Saturday at 9am. If you are jumping in and need some insights into how to revamp your habits at the “Gro-Sto” for food shopping check out Whole9‘s tips in their latest blog post. “Paleo Poor: Your Guide to the Grocery Store“
Random:
Announcing some new ways to pay:
- We are introducing a discount for those who want to pre-pay their dues either 6 months (15% off) or 12 months (20% off) in advance!
- We are in the process of starting EFT as well for an easier month-to-month billing solution, expect to see it up and running next week
Classes:
Starting this Friday we will add a weekly 6pm class on Fridays with Jeremy D. This will not change Moe’s regular 5pm schedule.
Wed. 8am class this week: Post to comments if you are planning to come otherwise it is cancelled.
Notes:
Congrats to Rona who got her first kipping handstand push-up today! Also welcome to Josh, Mollie, Amy, and Penny who just started or are about to complete Elements. Be sure to introduce yourself when you see them for the WOD.
Video highlights from the Mt. Rainier Strongest Man and Woman 5 at Rainier CrossFit back in November (Mark put this video together from Pat’s footage):
2011: Time to "Stop the Slop"
“Stop the Slop Challenge”: Who’s IN?
It’s time. Actually it’s overdue. We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.
Nutrition is the foundation of a solid fitness program and overall good health. You put the effort into your workout, put that into what you eat and watch how dramatic the results can be. While we encourage you to try a strict Paleo or Whole30 approach (as it will have the best results), we also realize some may not quite be there. For those “kinda motivated” individuals we want you to participate and still emphasize good choices and real food so you can see and feel the difference. You have the rest of the week to get ready or even get started! Think Paleo and not “Faileo”! (borrowed that term from Imperial CF)
A word on the Performance Challenge. The emphasis of “Stop the Slop” goes beyond what we choose to eat. It also encompasses how we workout and how we recover. 1st: Stop looking at the clock! Slow it down and set your feet, your back and your hands to do what you have been trained to do correctly. 2nd: Forget what the person next to you can lift and focus on what you can lift correctly. 3rd: Recover the right way. In addition to proper nutrition, stretch and get more sleep.
From little to no sleep or crappy reps with bad form, it’s all slop that we can do without. So for the next 6 weeks we will be even more vigilant as your coaches on demanding good reps and technique. This is for the collective good! When you are working out however, police yourself. When you short a squat, snag a double-under, half-ass a wall ball or push-up, don’t quite get your chin over that bar, or do the box jump “tango toe tap on the edge” thing, don’t count it. Do it over. Keeping those hips closed on an overhead squat? Push press look like you have been hanging out at the globo-gym again with the meatheads? How about the rounded back deadlift or reverse curl clean? Slow it down and do it right. That is why we train. It will pay off immensely. It will make your fitter, more efficient, and overall drive better results. Which is what we all want right?
Details below:
- Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
- Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
- Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
- Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
- Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
- Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
- Nutrition winner will be the person with highest % weight loss overall
- Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
- Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
- Benchmark Performance Test WOD “Jackie”: 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”
Kick-off Schedule:
- KICK OFF on Saturday 1/8:
- 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
- 10:15am: Benchmark Performance Test WOD: “Jackie”
- Weigh-In/Measurement
- Buy-in will include 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)
- Monday 1/10:
- Benchmark Performance Test WOD Make-up day: During normal class times
Matt is fired up for the Stop the Slop Challenge!
"Happy New Year!"
For Time:
31 Hang Power Cleans (75#/55#)
31 AbMat Sit-ups
31 Push-ups (Hands Release from Floor)
31 Push Press (75#/55#)
31 whY not do Box Jumps (24″/20″)
31 Now Back Squat (75#/55#)
31 Everyone do Kettlebell Sumo Deadlift High Pull (53#/35#)
31 Walking Lunge Steps
31 whY not do Box Jumps (24″/20″)
31 Everyone do Kettlebell Swings (53#/35#)
31 Air Squats
310m Row
Results
Nadia smiling mid-WOD (right AFTER sticking her tongue out at me. The nerve!):
Pics from today:
Be safe and be responsible this New Year’s Eve! If you party, don’t completely lose your head and go drinking and driving. Feel free to drink and do burpees however…
Your coaches will be ringing in the New Year with an early-evening WOD and sending 2010 out with a 3-2-1 Go!
Notes:
We will be putting out details around our “Stop the Slop Challenge” for January prior to Monday. This will include a nutrition challenge AND a form challenge for consistent “No Slop = Perfect” reps. Stay tuned!
Also Todd Widman will be giving a nutrition lecture at Imperial CrossFit on January 25th at 5:30pm that is open for all to attend. Please RSVP on the blog to us so we can give Allen a headcount. Expect a minimal cost (TBD). If you care about nutrition and the role it plays in your life and performance, then we strongly encourage that you take the time to go.
Ch-ch-ch-ch-changes!
Merry Christmas to everyone at SnoRidge CrossFit! Santa brought us a NEW box!
2011 means new things for SnoRidge CrossFit. We are taking a leap and hoping to go big or go home. Quite literally. We are super stoked to announce that we have bought a bigger space right here on the Ridge! If it doesn’t work then we will either go home or move in. (That means please stick with us!)
Hopefully by February we will be opening SRCF version 3.0 (1.0 was the garage, 2.0 is our current location). We have secured an agreement for a building that is more than twice our current size within the same Venture Commerce Center we all run around almost everyday, only this building is located in the long building along Center St. (same building as the All State office) that our 400m run route goes past.
The cool features:
- Warehouse space will have more space than our current box (should handle 13-14 barbells comfortably)
- 30′ fully exposed ceilings and rafters to hang more ropes and rings
- 2 toilets to allow for twice the capacity of pre-WOD nervous pee-ers!
- Front entry area that will have it’s own new Squatch Cave, office space, and a seating area
- Storage cubbies and lockers so you can lose more of your shit at the box!
- Huge roll-up garage door on the back to the alley (this alone makes it CrossFit)
- More wall space for wall ball and handstand push-up torture
- No change to the run routes
- Still has alley access so we can WOD outside
- Ample room for an all new pull-up structure to hold more people
- An upstairs area for Elements and Kids programs, as well as warm-ups and skills work
- Front door entrance that won’t also be the WOD entry/exit
- Overall size is around 2600 square feet
- General all around badass-ness!!!
A few other things to announce:
- New weekly Friday 6pm class with Jeremy D. starts January 7th
- CF Kids will kick off in the New Year with Michelle and Moe (Class details TBA)
- Discount pricing for those wishing to pay their dues 6 and 12 months in advance will be announced January 1st.
- Plenty more epic things to come.
Video Tour:
"The 12 Days of Christmas WOD"
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
Results
Today was a record single class turnout! We had 37 Squatches turn out for the Christmas Eve WOD which made a packed box! For all who had to wait a few waves and put up with the multi-tasking I am sorry for that, but we really focused to get people moving and through the WOD to get back to your holiday plans. I’m also stoked with the energy and community everyone showed. Seeing so many people show up with holiday attire and good cheer means we must be collectively doing something right. Good games and chest bumps go to Moe and Jeremy for running a couple waves outside in the drizzle to push more people through.
This WOD is a long one and for sure a tough workout; however from a coaching perspective what I like about it is the loads are relatively light (or you should scale it to be light) which allow you to keep moving and to learn movements through repetition. The barbell complex at first can confuse some (I admit I even messed up when I finally went even after briefing it so many times), but after several rounds it drives muscle memory and links certain movements together that can make it “click”. At a minimum all of you should never ask “what’s a thruster” again. As I compared this to last year’s results I realized that today we did the WOD slightly different from what we ran last year (I honestly don’t remember why I pulled out power snatches but my guess is due to deadlifts being easier to coach and transition to cleans). Last year in round 5 we did 5 deadlifts each time. This time we had 5 power snatches, which are tougher, slower and more technical. We also did burpees in the 11th round and lunges in the 12th round this year. Last year they were flipped and we did lunges in the 11th and burpees only once in the 12th round. I am pretty sure doubling the burpees takes a little more time than doubling the lunges. Yay burpees!
From your coaches at SnoRidge CrossFit, we want to wish everyone and their families a very Merry Christmas and Happy Holidays and hope you are safe and warm with your loved ones. See you Monday!
Flickr album:
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
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