Food for Thought

Suckfest

As Many Rounds As Possible in 20 Minutes:

5 Thruster (95#/65#)
7 Hang Power Clean (95#/65#)
10 Sumo Deadlift High Pull (95#/65#)

Results

“Box is closed this Saturday due to the CF Gymnastics Trainers Course we are hosting.”

Heidi sums up the WOD:

I can’t count how many times “What’s a thruster?” was asked today. After this brutal AMRAP my guess is those who did it won’t soon forget. I asked Michelle what she thought of the WOD (she did this one in the evening class). “Suckfest” was all she said. That sounds pretty accurate. At 10 minutes it likely felt like the WOD was plenty.

The prodigal son returns. Welcome back to Travis (above) who dropped in tonight for the WOD. Who is Travis? He was my first client at SRCF a couple years ago when we started back in our garage. Michelle had already been training a few others but I suckered Travis in to trying CrossFit. After meeting Pukie during his first WOD I was sure he would never come back. He did, regularly. It’s been awhile since he’s been in SRCF as he lives a bit far away and can’t get out as often. He now frequents the Compound when the stars and moon align for a workout. What brought him in for a visit? He said he saw a sign. Literally. He walked by lululemon at the Bellevue Square mall and saw both Michelle and I staring him down from our posters. Those laser stares burning the guilt right through him was enough for him to get out and see the new box. It’s good to see an old friend and don’t worry Travis, the bucket is ready for the next time you drop in!

Notes:

Congrats to Lindsay and Nadia who both just hit their 100th WOD! Welcome to the club and get your T Shirt!

Sign up for Rona’s Mobility Class on Wednesday night on Mindbody Online! From Coach Rona: “Mobility and Movement class is this week! We are working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes! Should be super fun!! It’s Wednesday night at 7pm. Sign up through Mind Body if you want to join in on the fun. :)”

Regional Update 4.3 – video [wmv] [mov]

Interesting story that Rainier CrossFit posted. The rules for Olympic Weightlifting are well understood and established. They are designed specifically for a judge to be able to quickly assess if the lifter has locked out their knees and elbows with the barbell. Any bent elbow for example is a no rep. What happens when someone wants to cover themselves due to religious beliefs? Looks like the IWF will decide the matter.

Muslim weightlifter’s wish to wear modest clothing triggers rules debate

What is wrong with this picture? Take a close look. Could it be that everyone from the AM classes who used a band in their warm-up left them out? Take care of your box!

"Throw me the rope."

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15’/12′)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

Results

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From the movie “The Princess Bride”:

Inigo Montoya: But, I promise I will not kill you until you reach the top.
Man in Black: That’s VERY comforting, but I’m afraid you’ll just have to wait.
Inigo Montoya: I hate waiting. I could give you my word as a Spaniard.
Man in Black: No good. I’ve known too many Spaniards.
Inigo Montoya: Isn’t there any way you trust me?
Man in Black: Nothing comes to mind.
Inigo Montoya: I swear on the soul of my father, Domingo Montoya, you will reach the top alive.
Man in Black: Throw me the rope.

Rope climbs. You never know when you might need one. Train now so if you ever are the man (or woman) in black you can tell Inigo Montoya to just throw you the rope.

Congrats to Jim C. (pictured below) and Laura M. for getting their first WOD’s with rope climbs today! 15 of them!

Coaching Tips – Rope climbs and the foot lock:

First: work on your pull-ups. All different types. Get stronger in your arms, you will need them.
Try different foot locks. There are multiple styles. Ask your coaches to show you the different methods and see what works.
The foot lock is essential to the climb. It allows you to navigate both up and down the rope safely and efficiently, as well as provide a method to brake and hold yourself when you are fatigued at 10 to 20 feet off the floor.
The pull-up on the rope should be followed with a very quick foot lock that allows you to stand up with your feet and take the load off your arms. Think “pull and air squat” on the rope.
When you descend make sure you use your feet to control your rate of descent. Don’t fire pole it if you don’t have an understanding of fast-roping. Come down by going hand over hand with your foot lock in reverse.
If you are able to quickly descend using the “J or Hook Wrap”, you can control your speed by spreading your feet apart (pictured below)

Notes:

“Change Our Thoughts” with Greg Amundson – video [wmv] [mov]

Coolest kettlebells ever: Demonbells

Schedule update for this Friday!

Thanks Coach Rona for volunteering to run one WOD on Friday at 9:30am for anyone who can make it. It will be the ONLY WOD of the day as afterwards she will be closing the gym to get to Regionals. We will be closed the rest of Friday and all day Saturday. I will post a WOD for Saturday on beyondthewhiteboard.com for those who want to do it on their own.

Games T Shirts are in. Pick them up at the box if you pre-ordered and paid. If you want to get in on the re-order write your name and size down on the whiteboard in the box. We will be doing another order of the same color as well as some blue women’s tanks too.

"Tyler"

5 Rounds for Time:

7 Muscle-Ups
21 Sumo Deadlift High Pull (20#/14#)

Results

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RIP 1LT Tyler

The Muscle-up. The annoited pinnacle skill in CrossFit that people strive and wish for. It is held up on a pedestal for achieving “Beast Mode” status. Deserved? Who knows. It’s a skill that is advanced to all but the gymnast who scoffs at the notion of it being called an “advanced anything”. To a gymnast who uses the rings the “muscle-up” is a starting position to real ring work. It’s beyond basic. To the CrossFitter it’s the key to a whole bunch of WOD’s like “Nasty Girls”, “Amanda”, “Nate”, and many more.

Well we aren’t all gymnasts, so I am willing to bet that in most walks of athletic life outside of CrossFit you won’t find that many people doing muscle-ups of any variation in any type of gym. By that perspective then I’m okay with it being a beast skill.

Here’s the deal though. It’s a different beast altogether. Getting a muscle-up means you must first have at minimum the ability to do a few if not several no sh*t chest-to-bar pull-ups, a few dead hang pull-ups and a few deep ring dips. Without those skills the raw strength is simply not there. Moving beyond that you must have an ability to kip, maintain a false grip, and have practiced the muscle-up progression from the floor. Once you get that first one what is one to do? Celebrate yes, but it doesn’t end there. It’s actually only the beginning to a whole new domain. Weaving them into a WOD is a whole other matter as you combine them with other movements and grip fatigue while dealing with the overall cardio-respiratory impact of the workout itself.

So for those who recently learned them, keep practicing them. For those who want one? Get to work on those strict pull-ups, chest-to-bar pull-ups and ring dips along with the muscle-up progressions. The goal is to get to the muscle-up as RX’d: Full turnout at the bottom with arms straight, then a strong full pull and dip to finishing with arms locked out in the “up” position. Step two is the ability to work them with other movements throughout a WOD.

Don – Muscle-up Sequence:

Notes:

Mobility class Wednesday night with Rona. See yesterday’s post.

Our “Road to the Fittest” Games Shirts came in and look awesome. For those who pre-ordered pick them up in the box. For those who missed the first order, let Michelle know to get on a re-order list. When we hit a total of 12 we will order again.

Be a fathead (the human brain is made up in large parts both fat and cholesterol). Read: 7 Reasons to Eat Saturated Fat – Nourishing Days

“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

Intense exercise is only part of the equation. Don’t neglect your nutrition:

The Real Food Pyramid:

Wondering about what is “Paleo”? Here’s a great write up with extensive info, links and answers to the most common questions you may have about the Paleo Diet. Nutrition is the area most people neglect in their approach to improving overall health and fitness. You already put in the time to working out hard, now take the time to read the two links below and then put into practice the results based and proven methods outlined for optimum health. What have you got to lose other than several pounds and tons of inflammation?

What is the Paleo Diet? – FitBomb

Better yet do you want to see your abs? The answer isn’t doing a bunch of crunches. It’s your diet.

Read why grains are the enemy:

“The Definitive Guide to Grains” by Mark’s Daily Apple

"Elizabeth"

21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips

Results

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Read: CHAMP and ACSM discuss high intensity fitness programs for military application.

From the article: “extensive military training and same-day exhaustive physical training or fitness testing should be avoided, as this increases risk and demands controls to overcome the effects.”

Two things made me think of the topic for my post today. The first being the article above published by the Navy and Department of Defense written by a bunch of so-called “experts”. The second was during Rona’s Mobility class tonight as I was working my shoulders I realized how much more I need to be doing to rehab a nagging muscle strain in my shoulder that has effected my training and limited my results recently. It also has clearly impacted surrounding muscle groups as I have compensated for it thus worsening my mobility. I then read this article above and thought about the “conventional wisdom” and “experts” we all hear from at some point who say that CrossFit is dangerous. That we should avoid it and stay safe. “Avoid risk! That workout is crazy! Too intense! You might get hurt or get rhabdo!” To the article above and to those who say CF is too dangerous I simply say “Bullshit”.

Here’s my thinking. I train for life. I want to LIVE my life. I don’t plan on my one shot being years of playing it safe. That means I don’t want to be taking prescription drugs that have so many side effects that it has to be printed smaller than an eye chart during the TV commercial with the slick talking A-hole that is telling me how much I need it to ENJOY life. I don’t want to be inflamed, weak or too fat when I am old to pick up my grandkids, my groceries or get up some stairs. I want to be able to run if I want to. I want to eat food that fuels me and keeps me energized and ready to wake up each morning with a zest for life. I want to play sports, enjoy nature and the outdoors, and never worry about if my doctor needs to tell me if it’s okay. I plan on being able to live until my heart or body says enough on it’s own and I drop dead. I am pretty sure doing that can easily be accomplished by eating right, recovering properly, and doing CrossFit. Is there risk? Of course.

Is there risk in getting in my car, putting on my seatbelt and driving to work or the store? Of course. Could I do everything right and still get hit and injured or killed? Of course. Is there risk in slipping down the stairs when I go grab a glass water in the dark at night and am too dumb to turn on the lights? Of course. Is there risk if I play soccer, football, or go running, skiing, hiking or climbing? Of course. Could I fall off my mountain bike or skateboard and get a minor bump or a major injury? Absolutely. This happens all the time. Do you hear people saying “Don’t drive your car, it could be risky.” Or “Don’t go running or ride your bike, that is extremely risky that you could get hurt.” Heck no. If we lived like that we wouldn’t be living.

Reading the article above made me realize how even our Military is being inundated with stupid philosophies that run completely counter to their mission as warfighters. As a former Army Officer whose father, father-in-law, uncle, and grandfathers are all retired military as well as a brother who is still on active duty; I can bet to a man they would prefer to train at “high intensity” to ensure that they are fit enough for when the shit hits the fan. You train as you fight. You train for the unknown because that is what will happen. When you are being shot at and have to drag your wounded comrade or lift something heavy off them you don’t suddenly learn how. When you are exhausted and in unimaginable conditions you better be able to shoot, move, and communicate while at the same time being able to physically keep up. I can’t imagine how we can expect our soldiers to fight a war when they should “avoid extensive military training and same-day exhaustive physical training”.

Bottom line? I hear all the time “CrossFit is dangerous” and I work to change that perception and educate on why it isn’t any more dangerous than Zumba or PX90 and is potentially far safer while being much more effective. I’ve been fortunate my whole life to only have minor injuries and to heal relatively quickly. I have done probably 2,000 WOD’s in the time I have done CrossFit. In that time have I pulled things, hurt muscles and joints? Yes. Rarely. Did I quit when it happened? No. I simply rehabbed, recovered, and learned from it. By focusing on proper scaling, form, movement, technique, nutrition, rest, and recovery I have emerged stronger from each time I have had a minor setback and avoided any major injuries. Through smart training, scaling, rest and nutrition I have built a greater work capacity that is allowing me to do what I train for. To live life. Free of meds, free of high blood pressure, extra pounds, and in the best shape of my entire life. I owe that to CrossFit. It has helped me become stronger than I have ever been. Is it risky? Sure. That to me is what makes it all worth it. I can’t wait for my next WOD.

Movement and Mobility Class kicked off!

Quote of the Day: Lucy – “How long do we stay like this?” Rona – “Two minutes.” Lucy – “Two MINUTES?!”

Great job to Rona on an awesome 1st organized torture session. Next class is Wed. 6/8.

CF Games 2011 Regionals Team WOD 6

For time:
20 Calorie Row
30 Burpees
40 Dumbbell Ground to Overhead Press (45#/20#)
50 Toes-to-Bar
100 ft. Overhead Walking Lunge (45# plate/25#)
150 ft. Sprint

* Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.

Results

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Team Ninjas-in-training clearly excited about the workout:

Between now and Regionals in June we will be running some of the CF Games Regional WOD’s either as teams or individual workouts. Today was the last team workout of the competition. Running it in pairs or as a 3 or 4-some still kicked everyone’s collective butts by the time it was through. Some of the workouts we won’t run due to the logistics and/or the movements and loads required. Doing some of them will give all of us the appreciation for what will go down at Regionals.

Notes:

A word on picking up after yourself (and your kids):

When you are done with your warm-up, workout or cool down put your stuff away. This includes PVC, equipment, barbells, bumpers, bands, H Grips, collars and rollers back where they belong. Wipe down what you used. We have paper towels and spray bottles. Do it as a courtesy to others and as the responsible thing to do. Please do not put empty barbells out on the concrete. This damages them. Too many things are getting carelessly dinged, broken, scratched and damaged. Way too much is being left out after each WOD for others to pick up. This is your box so let’s take care of it!

On the matter of kids, the amount of toys and food left for coaches or other parents to clean is also getting out of hand. Please no food or meals in the cave. If they have food then they need to eat it before they come or please sit and eat it in a chair at the front, then move into the cave. Please make sure you are putting trash in the trash cans and not leaving wrappers and crumbs in the kids cave.

Introducing our new kids: He-Man (left) and She-Ra (right).

The numbers though will be slightly different. He-Man will weigh in at a burly 25# while She-Ra will weigh a hefty 16#. When they arrive they will be reserved for anyone feeling tough enough to step up their training with a med ball.

“The Best Shape of My Life Nutrition Challenge” with CrossFit Verve,CrossFit Journal preview video [wmv] [mov]

"Push Pull"

For time:
10 Push Press (135#/95#)
5 Rope Climbs (15’/12′)
8 Push Press
4 Rope Climbs
6 Push Press
3 Rope Climbs
4 Push Press
2 Rope Climbs
2 Push Press
1 Rope Climb

Results

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Climbers:

Read “No” by CrossFit Lisbeth. Time to get my butt back in the gym tomorrow. ‘Nuff Said.

Foot locks. There are multiple types. Practice them:

Deep Thoughts

Quote of the Day: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”
~ Eleanor Roosevelt

Deep Thoughts with Lindsay:

Lindsay sent this email to us a few weeks ago and I’ve been waiting for a weekend post to share this. After recently competing in the NW Throwdown for her 1st CF competition, it was more than time to post her thoughts on finding her inner ninja. Go Lindsay! We are all stoked you got back “in the pool”.

“I just realized that today marks 6 months in my relationship with CrossFit. And like everything else in life, I can’t believe it’s gone so fast. I remember my first Elements class like it was last week! Nadia and I still giggle about it. But since I’m feeling a bit nostalgic, I wanted to take a second to thank you both for the opportunity to change my life.

I’ve never been the strongest lifter, the fastest runner, or the quickest to learn complicated body movements. And because I knew I wasn’t the best, I resisted trying. I left my previous sport of swimming at a very high level, and forgot that when I started it 20 years ago, I wasn’t the biggest, strongest or fastest person in the pool. I worked my ass (and both shoulders) off to become elite in my sport, and spent just as many years fighting to stay at the top as I did to get there.

So for me, CrossFit was getting into the pool for the first time all over again…truly one of the scariest things I’ve done as an athlete. Eyeing up the wall of kettlebells and plates made my stomach churn. Seeing barbells and pull up stations gave me the nervous fidgets. I couldn’t handle knowing the WOD before walking into the box b/c it would be all I thought about all day until I got there. And I still get all of that…the butterflies, the fidgets and analyzing the WOD from the second I know what it is. And sometimes, I’m still scared. But it’s no longer “Oh my God, are you serious? I can’t do that!” scared…it’s the “Oh my God, are you serious? Lets do this!” scared. Oh, and I can look at the WOD beforehand now, and not send myself into a nervous fit.

I have a long way to go before I am a Games-worthy athlete. But knowing that I will become Games-worthy is amazing. Much like Fran, the journey from “I think I can” to “I will” isn’t a long one, but damn is it hard. And if you want to kick that journey in the teeth, you’d better be ready to fight for it. Fight for that next PR, or for that new job or for that great personal relationship. And slowly, but surely, with every WOD I finish, I prepare to fight.

So thank you for helping me find my long lost inner-ninja. And cheers to another 6 months!

Linds”

"Gwen"

For Load:

15-12-9 reps of
Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping
No Re-grip allowed
Rest only off the ground and as needed between sets
Use same load each set to be RX’d

Results

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Nate, Justin (and Mollie below) meet Gwen:

This strength WOD is and oldie but goodie. This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and go touch and go. It’s a much different training effect when you are forced to hold onto that bar or suffer a “fail”. Who thought this was harder than Grace? Who started with a weight that became too heavy or too hard to hold and had to reset? Learning your upper limits on a lift isn’t truly failing, it’s testing your max and your technique. That is a success in and of itself.

Sometimes failing is succeeding: Read “That’s Not What Ships Are For” by Melissa Hartwig of Whole9

Who was top dog for the 2 Minute Double-Under Challenge today?

This guy! 206 reps for Sean (sorry Don)!

Notes:

On May 30th we will be doing the Murph Hero WOD for Memorial Day. Who was Murph? A Medal of Honor recipient that was killed in Afghanistan in 2005; his story and that of Seal Team 10 is incredible. Read about him here.

Nutrition:

There is a nutrition seminar/talk with Todd Widman at CF Marysville tomorrow (Thursday 5/4) from 6-9pm. Cost is $10. If you want to get great information on the Paleo diet and the effects of proper nutrition in a very easy and practical forum then this is it!

“Cutting Bell Peppers” with Nick Massie – video [wmv] [mov]

"Roy"

“Roy“

Five rounds for time of:
15 Deadlifts (225#/155#)
20 Box jumps (24″/20″)
25 Pull-ups

Results

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

In light of the welcome news of our nation’s victory on the War on Terror and the long overdue death of UBL, I programmed a Hero WOD today in honor of a hero who gave his life in Afghanistan in 2009. Today is a day of justice and remembrance. God bless our country, our service members and the victims of terrorism. May those who have died in service to our country in this war against the most evil of humans now rest a little easier.

“You must do your damdest and win.”
-General George S. Patton