Events – Page 73 – SNORIDGE CROSSFIT

Tabata Local's Style

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. There is 1 minute rest between exercises:

Deadlift 50% of 1RM
Sumo Deadlift High Pull (105#/70#)
Row (for Calories)
* Score: DL by any reps over 50 (subtract 50 from total DL); total reps for SDHP; total Calories rowed

Results

Sumo Deadlift High Pull Pain:

Today’s Monthly Cross-Box Challenge WOD was brought to us by Jesse from Local’s Gym (Lynwood CrossFit). We participated along with Local’s Gym, Outer Edge, Foundation, and RiverTown CrossFit. This was a great workout for the back, glutes, hamstrings and arms after all was said and done. Three consecutive Tabata intervals with pulls quickly torched the body and made you fight to recruit the legs to complete each exercise. Using 50% of your 1 rep max deadlift was much harder than expected with a 20 second max work interval. For great tips and instruction on the deadlift go here.

Cathy and Curtis ready for the next round of rowing:

Notes:

Don’t forget to weigh-in this week and record your results. We are 10 days away from the “Skinny Dip” BodyFat Test and the conclusion of our Paleo-Zone Challenge. Stay with it and make it a lifestyle change and not just another diet.

Speaking of; Rob, Mark N. and I all enjoyed a Paleo/Zone friendly meal at Chipotle with their salad which you comes with naturally raised beef and chicken (no growth hormones, animal by-products or antibiotics), fresh guacamole, pico, bell peppers and onions and hot sauce if so inclined. If you want a good salad give it a shot.

We instituted the feedback tab on the website (over on the left side) so please offer any suggestions you want to bring to our attention and we will address them. Sangeeta suggested we incorporate sledges and sleds into weekday WOD’s. We love that idea but the major limitation to do that thus far has been the weather and simply that we don’t want to have a night or early morning crew outside in the dark swinging hammers or dragging sleds. Saturday mornings are far easier to plan for and weather is easier to gauge for two classes. As the weather warms and it stays lighter longer we may work them into a weekday such as a Friday (since there is no 7pm WOD on Friday). Keep asking and also go vote on other’s suggestions.

Our T Shirt order is going in over the weekend so get your orders in by Friday in the box!

Why is it called the "Clean"?

Strength WOD:

Squat Clean
3/3/3/3/3
* Work up to 3RM (3 Rep Max)

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes of:
3 Squat Cleans (95#/65#)
5 Push-ups
7 Knees-to-Elbows

Results

View this photo
View this photo

Jorge in the 2nd pull of the squat clean:

Michelle working on flexibility with Bridget:

The clean and jerk is known as the “King of Lifts” because it allows for more weight to be lifted overhead than any other known weightlifting technique. Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”. This was a movement practiced by Germans over the British (from the continent) and involved pulling a barbell up to rest on a belt, then flipped and wrestled clumsily up to the rack position to press overhead. This became known as a slow, nonathletic, and inefficient method compared to the faster way to lift the bar “clean”. The Continental fell out of favor and the clean was adopted by weightlifting federations as the official movement. Thus the story behind the “clean”.

This week and last we have focused on the clean. The power clean, hang power clean, and today the hang squat clean and full squat clean. The key to the squat clean is the second and third pull. The second pull is where you reach triple extension of the hips, knees and ankles (as Jorge is doing above) and the third pull being the pull under the bar as it reaches it maximum height and the lifter pulls into a deep squat and receives the bar. It’s vital to limit the load and practice the full squat clean movement technique rather than piling on the weight and breaking it up to do a power clean and a front squat.

Wonder what the Olympic Weightlifting world records are for the clean and jerk (yes squat clean)? Men’s world record is 581 lbs.! Women’s is 412 lbs.! Think about all of that weight deadlifted, cleaned, squatted, and pressed overhead.

Notes:

CrossFit Seattle is hosting Robb Wolf for a Paleolithic Solution Nutrition Seminar on Sunday, May 2nd from 9am to 5pm. Cost is $195. If you are interested you can find out more and register here. Robb is the one who ran our CrossFit Nutrition Cert back in 2008 and literally changed our lives. His seminar educated us to what eating healthy really is and opened our eyes to the meaning of “real food”.

St. Patty's Day Run

For Time:

5k Run

Results

The Squatch Gang’s all here:

(Not Pictured is Nan, Justin, Fran, Eli, Rob, Kim, Melissa, Lucy)

Today was the St. Patty’s Day 5k Run and kids 1k Race. For both races there were close to 1000 registrants. The 5k included 641 finishers (they somehow messed up Curtis’s chip so his time doesn’t show on the results page for 640 runners). SnoRidge CrossFit had well over 30 adults and over 10 little leprechauns run for fun! What an impressive turnout! The course was tight in places, mildly hilly but overall a good challenge for everyone. The sun even came out right after the race to help warm us all up. Several of you ran your first or second 5k and some were surprised at how it was nowhere near as tough as they expected. Next race on the radar is the Cinco De Mayo 8k and 1/2 marathon in May. It will be a fast, flat course in downtown Snoqualmie which should make for a great track on those longer distances. If you are wanting to run then please make sure you register in person in the gym to take advantage of the local registration discount through SRCF.

Thank you to all who took pics and posted them already to Facebook. Here are a few from our camera that are on Flickr, if you want add yours or you can give me a disc and I can consolidate.

Here is also a quick video highlight of Mike getting his 1st Muscle-up the other day:

Mike Gets His 1st Muscle Up from Tom Nugent on Vimeo.

2K Row

For Time:

2000m Row

Immediately after complete:

100 AbMat Sit-ups for time

Results

View this photo

Stroke!

Normally I don’t write about a specific performance but I want to highlight Pat’s insane 2k row time of 6:53 today. For those who have rowed you have a pretty good idea what type of colossal effort and pace that requires. For those who don’t I can tell you it is flat out HARD. 2000m is one of the common race distances used in competitions to determine world champions. To give you an idea of how Pat’s time of 6:53 compares in 2000m Indoor world rankings, consider that the fastest two women in the world rowed the following: Heavyweight – 6:28, Lightweight – 6:54. Both rowers are in the age group of 19-29. Compared to men age 40-49 (Pat’s age bracket): Heavyweight – 5:57, Lightweight – 6:18. Had Pat competed at the 2009 British Indoor Rowing Championships last year he would have placed 17th in his age group. Amazing!

Notes:

Steven and Jackie dropped in for a WOD today from lululemon. Steven was voted as educator of the month at the Bellevue Square store and gets to put up a poster in the store of some of his favorite exercise related activities. Congrats Steven! Check out his cool poster and what he put down for his “favorite way to sweat”.

Steven’s board – the honor is ours:

Trivia question: How many Chinese Irish Americans do you know?

See almost all of you bright and early for the St. Patty’s Day Dash! The Compound Crew is joining us and we plan to have a great group of SnoRidge leprechauns running for time for this annual 5k race in Snoqualmie Ridge. If you haven’t registered than get there before 0830 to sign up. Meet up around 0845 near the registration point so we can snap a photo or two of everyone. If you need parking then park near the box and walk up. Wear something CrossFit and something green if you can.

Either way just come and have a pint after with the Squatch gang. “Erin Go Bragh!” Ireland Forever!

Answer: At least one. I’m part Irish from my dad’s side. (Chinese from my Mom’s side)

Ring Around the Front Squat

For time:

40 Ring Dips
40 Front Squat (53#/35#)

*Post WOD pick a time and complete 3 x Max Handstand Holds at either 15 sec/30 sec/45 sec/ or 1 minute

Results

View this photo (WOD Results)
View this photo (Elements Results)

“With this ring I thee dip…” ~ Jorge and Jana ring dips for fiance’s

Part two of a “taste of the Sectionals”. Rather than forty handstand push-ups, today we paired ring dips with heavy front squats. Using the bands to scale ring dips allowed full range of motion while giving just enough assistance to tax the arms, shoulders, and chest. Forty reps straight proved tough and left the arms a bit noodle like before tackling the barbell. The squats should have felt heavy but still allowed proper form with the weight in the rack position with the chest and elbows up and the weight on your heels.

Avoiding your weaknesses inhibits athletic development. Following the WOD it was skill time with some basic instruction on handstand holds and getting more comfortable being inverted. For several of you it went from “I can’t do this” to nailing holds of 15, 30 and 60 seconds at a time. The handstand hold is not meant to be a parlor trick or some step toward becoming a gymnast. It’s a movement that will strengthen your core, develop a stronger overhead press, teach balance and agility, and develop confidence. It’s the first part towards handstand push-ups, an incredibly taxing exercise that we will see more of. Like anything else it can be scaled so get comfortable getting inverted and have fun. Don’t worry, we will be there along the way to teach, coax and catch you. One handstand at a time.

Notes:

Schedule Change for next week only: On 3/9 next Tuesday there will be NO 6am class. Moe will swap that class and teach on Monday morning at 6am (3/8). No change for Thursday.

SnoRidge CF WA Sectionals pics on Flickr. Thanks to all who have shared their pics! I’ll keep adding more and more from the many CD’s we received!

Also Rainier CrossFit posted pics to Flickr of the weekend.

"Harder Than It Looks"

5 Rounds for time:

20 Box Jump (24″/20″)
20 Kettlebell Swing (53#/35#)
20 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

View this photo

Rob rocking the KB Swing:

Short post tonight. If you are still in the push-up challenge its time to knock out 100 today! What what?!

Watch Gillian Mounsey (CF Games competitor and gymnast) tackle Fran back to back after putting on a muscle-up clinic for the Marines at Quantico, VA [wmv] [mov]

Off to Sectionals! Best of luck to all the competitors and congrats in advance on a great two days for the CF Community! (If you need info on the Sectionals see yesterday’s post)

3-2-1 Go!

Invasion of The Body Snatch-ers

Strength WOD:

Power Snatch
3/3/3/3/3
* Work up to 3RM (3 Rep Max)

Check Out WOD Immediately After:

3 Power Snatch (75#/55#)
6 Push-Ups
9 Squats

Results

View this photo
View this photo

Snatches! Barbells and Kettlebells! Oh My!

The power snatch builds strength and speed. Start with the barbell in a standard squat stance with arms wide and elbows out. Shoulders should be over the bar. Keep the eyes level and chest up and maintain a tight core. As you stand with the barbell the hips and shoulders should rise together. Send the knees backward as you lift to keep the bar close to the body. This is the first pull. As you pull over the knees begin to close the barbell toward your pockets or thighs while simultaneously speeding up and pushing the hips forward. Keep it close to the body and shrug upwards. Allow the arms to bend and pull up as you extend the knees, hips and ankles into triple extension. Think speed. This is the second pull. Finally, as the bar is reaching its apex begin to pull yourself under the bar and land locked out with the bar behind the ears while in a 1/4 squat. This is the third pull. Stand tall while locked out.

Got all that? If not click on the above link and watch the videos. One of the most technical lifts, the power snatch is invaluable and efficient in getting a load quickly overhead. From a lifting or CrossFit standpoint, think how much more efficient you can be if you are overhead squatting and can snatch it into position every time you have to pick it up? From a CrossFit Games Sectionals standpoint, think how much you will need this lift on WOD#3 on Saturday!

For outstanding form and execution look no further than Sage Burgener, daughter of Coach Mike Burgener:

Coach Burgener On Power Snatch – Watch more Videos at Vodpod.

Notes:

We wanted to welcome Lena who is a CF’er that dropped in this week while home from Air Force deployment. Thanks for your service and thanks for checking us out! Also Shari from the Torture Chamber in Dupont came in today to learn some power snatches and say hi. We are glad you made the trip up and hoped you learned a little more about an unfamiliar lift.

CF Games WA Sectionals info:

Agenda and times can be found here. For those riding in the RV with Pat meet up on Saturday at 0630 outside the box. We will meet all of you at the Evergreen State Fairgrounds for check-in starting at 0730. 1st WOD is at 0830 and Ladies will go first.

Competitors! Any questions don’t hesitate to ask Michelle, Moe, or me. We will bring foam rollers, tape, extra ropes, pull-up bands, and anything else we can think of. Bring extra clothes for yourself, snacks, running and lifting shoes (Travis we will bring yours from the box), headphones if you want some tunes between WOD’s and dress in layers for keeping warm between workouts. Get rest, stretch and eat well.

For those interested in spectating click here for more details and a map to the event. We would love to see any of you who come to watch but there is a $50 fee for both days (should be cheaper for only one day). I do know they aren’t at capacity so likely you can come the day of and pay to get in.

3-2-1 Game time! Don’t hate the playa hate the game!

"Running Fran"

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups

Results

View this photo
View this photo

Who thinks Running Fran is harder than regular Fran? Not me! Still one heck of good WOD though. It was interesting to hear the unanimous opinion that “Karen” was tougher. The forearm “pump” and chest burn was still there just at a lesser intensity. I like this variation. Speaking of variations, we may see more of them. There are many different spins such as “Fat” or “Heavy”, “Uneven”, “Run or Row” and other alternate versions of the benchmark “Girls”. Maybe a Backwards Fran (reps go 9-15-21) or “Rowing Fran” is next.

Props to Laura for moving up a band, Jana for PR’ing thrusters, Fran got 2 kipping pull-ups in her namesake before using the band, and Jorge for gutting it out RX’d and ending strong with some really good pull-ups to a whole lot of cheering.

Jeremy and Jim pictured above doing alternate versions of today’s WOD to accommodate for their injuries and rehab. Subbing exercises, limiting loads or range of motion are just different examples of ways to scale CrossFit workouts. The devil is in the programming though to make it effective and functional.

Tomorrow is the Cross-Box WOD Challenge! CF Advantage picked this month’s workout so come and get ready to row, deadlift, and dip.

Notes:

For those still in the push-up challenge today you need to bang out 75 of them. Keep breaking them up and don’t quit now, there are only 5 days left.

Parents: Please help us keep the Squatch Cave clean by asking the Squatch kids to clean up before you leave or we may see Squatch himself make an appearance. That would be kinda ugly…

We are CLOSED this Saturday! (No Classes on Saturday 2/27) We will be competing at the WA Sectional Qualifiers for the CrossFit Games.

Video:

Watch “Mary’s Story” Pt. 2, A CF Journal Preview [wmv] [mov]

Mary is the mother of a couple of friends of ours who train at Rainier CF. This is the story of how CF is saving Mary’s life. One WOD at a time.

Get Dirty Then Take a Dunk

“Dirty Thirty”

For Time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#)

30 Back Extensions (or Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

View this photo

“Swing That Bell” “Good Morning Fran!”

Day 1 of the Paleo/Zone Challenge Kick-off!

Today was the official start to our nutrition challenge. What better way to kick it off than to start with a little Chunky-dunk in the “Body Fat Test Truck” at the box? While simulated drowning to get your body fat is not my idea of fun, it was a great opportunity to get your body composition measured and establish a baseline. At the conclusion of our challenge they will be back for a re-test on Saturday 4/10 and cost is $35. Like today the test is in a swimsuit in the truck in a “bathtub”. Test is approximately 10 minutes. We will schedule those who want to do it in 12 minute increments as we get closer to April.

We hope you were able to “soak in” what you learned from the Nutrition Discussion with Todd Widman last week and able to get your food shopping and pantry cleaning done. Time to eat! If you were unable to attend or just want an outstanding summary of what Todd reviewed we will print copies of the notes that Sangeeta took and sent in a word doc. These notes are really good and captured all the key talking points. We also have copies of the CF Journal 15 and 21 as well as a Zone Block “Cheat Sheet” at the box to hand out.

Rules:

Paleo Challenge is 7 weeks long starting Saturday 2/20 and ending Saturday 4/10.
To be eligible for the winnings, you must weigh-in, take your “before” pics and establish a body fat baseline NLT Monday 2/12! No exceptions!
If you did not have us make a copy of the front page of your Body Fat Test report then please bring it in as your “baseline” to go with the pics.
Participation with the “ChunkyDunk” Truck (as Mike calls it) completely optional. If you didn’t use the Body Fat Test Truck then just weight in on our gym scale, take your pics and use our less accurate hand-held body fat analyzer at the gym. That way we are “1 block of apples to 1 block of apples” at the end for comparison.
Winner will be determined by biggest % change in body fat composition.
Of the remaining participants (besides the 2 winners); your coaches will vote on one person who made the biggest physical change in appearance based on before and after photos for a “runner-up” prize!
Each participant owes a $15 “buy-in” that goes into a pot for the top male and top female winners.
Diet logs will need to be kept! Start by writing it down, putting it on your computer or some other tracking method. This will ensure accountability as well as allow you to look back and see how you maintained discipline. It will be checked!
“Before” and “After” Pictures need to be taken. (3 each of front, side, and back) Women in shorts and sports bra/workout top, men in shorts with no shirt. We assure you that the pics will be kept private in a protected drive at home and after the challenge will be deleted permanently if you desire. Pictures are highly effective in seeing results.
Weekly weigh-in’s at the gym are required. Make sure EACH WEEK you conduct one weigh-in on our scale.

What to eat? Remember above all eat quality! Make a commitment to stick with small changes you know you can maintain. Don’t starve yourself! If you need to eat ensure it is clean and in the right amounts. At a minimum, cut out the crap. That’s the refined sugars, soda (of any type), breads, grains, pasta, artificial ingredients and sweeteners, corn syrups, trans fats, snack food, fast food and “non fat” and “low fat” foods. Those really aren’t FOOD!

Here are some helpful links on Paleo, Zone and what to eat:

CF Journal: Enter the Zone

Zone Block Calculator

Paleo Food Conversion to Zone Block Servings Calculator

Red River CrossFit: Let’s Eat!

10 Tips When Eating Paleo

Performance Menu Paleo/Zone Recipes

Notes:

Affiliate Team athletes will meet at 9am Sunday to run through WOD’s 1 and 2 of the Sectionals!

Some of the Affiliate Team women working on handstand push-ups:

ATTENTION RUNNERS:

Two races are getting closer. The first is the St. Patty’s Day 5k in March. Register on the right side of the page. The second is the Cinco De Mayo 1/2 marathon and 8k race in May. For that race please register in the gym as you will receive a discount on both races only if you register in person with us. As a sponsor for this race we are the local registration point so save some $ and run with your fellow CrossFitters and Snoqualmie-ans!

"Tabata Something Else"

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. This will equal a total of 32 intervals (8 pull-ups, 8 push-ups, 8 sit-ups, 8 squats). There is no rest between exercises:

Pull-ups
Push-ups
AbMat sit-ups
Squats

Results:

View this photo

Tabata Torture:

Partner up and keep score:

Today the CF Games 2010 WA Sectionals announced 2 of the 3 WOD’s for Saturday (Day 1) of the competition next weekend. The WOD for Sunday (Day 2) will be announced at the end of Day 1. They also posted video of the first two here.

What do we know? They will be good challenges. The movements are ground to overhead, sprints, handstand push-ups and front squats so far. They will be heavy, short and medium duration, and need strength, power, speed, balance, and stamina. Judging by the “bring your own jump-rope” note they will involve agility and cardio-respiratory endurance. No doubt with the other two wod’s yet to be announced they will cover these and more of the ten components of fitness. If you want to test yourself then there’s no better place than the Sectionals. Top 20 men and women will each advance onto the Regionals in May. We will also be competing in May at the Pacific NW Regional Qualifiers with our Affiliate “Team Squatch”. We will select our team of 6 based on the 9 athletes who are competing next weekend.

I know all of us as competitors all feel some level of anxiety and fear over the WOD’s. It’s only natural. Heck Michelle seems stressed out about it, and I am the one who normally does the stressing for the two of us. Bottom line: Have fun. Take it for what it is; a few workouts on Saturday and one on Sunday. This is our chance to compete with a ton of good people who all simply do it to get fitter. It’s our CF Games event as individuals. Come Monday it will be a memory that no one will ever take away. It will make you both physically and mentally stronger. A chance for your friends and loved ones to go cheer for you and for yourself to cheer on others. It will forge elite friendships through mutual suffering. It will be something that if you were to change your mind and not compete would likely leave you feeling disappointment. So why not? Doing it is what makes you stronger. So just do it. We’re as ready as we’re gonna be! Who’s with me?

Rona wrote to me today about the Sectionals (where she will be volunteering with Jana) and I thought I should share it:

“Hey guys,

I just had to follow-up to this morning and talking about sectionals. I totally get how frustrating and nerve racking it is not knowing what’s coming and not being super happy with what you do know. Get that completely.

I definitely think everyone should go, and I know you guys will encourage them to. One thing Jesse was saying from last night, that I thought was really key, is that this is “Our WA state CrossFit Games” meaning make the most of the experience. Go into it with all the heart and excitement and attack the workout with all you got. How can you go wrong with that? Not everyone gets to go on to the next phase and even less make it to the games, but that’s ok. You get to this experience together, with the community that you have fostered and no one can ever take that away. I am pumped!

I know you are all going to kick some ass at sectionals!

Good Luck!!!

Rona”

Notes:

Tomorrow will be our Paleo/Zone Nutrition Challenge kickoff! 7 weeks of eating right! Come weigh-in, check your body fat, take your pics and do a WOD! WOD is 1030 for main group, 0900 for Affiliate Team.

The lulu crew (I kind of like that name) came in today for some more brutal fun.

Yesterday Anthony said he would never do handstands because he didn’t like being inverted. Umm…