Food for Thought – Page 16 – SNORIDGE CROSSFIT

Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Results

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Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds:

Focus and Recharge

Moe: Focus before the Fury of the Open WOD 11.1 (Picture by Andrea):

Read this. Women especially.

“Do It Badly” CrossFit Lisbeth

Actual Never Before Seen Footage of the 0930 and 1130 classes at SnoRidge CrossFit. These classes get crowded from time to time and the ladies definitely outnumber the men:

"CrossFit Games Open 11.1"

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Results

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Don hits WOD 11.1:

Judging…still judging:

Today we kicked off the CF Games Open (which runs the next 6 weeks) and everyone got a chance to come in and do the WOD. Whether you are competing or not, each week we will program the Open WOD on Wednesday for everyone to have a chance to complete it either scaled or as RX’d. Later in the week the competitors only on Team Squatch will get additional opportunities on Friday and Saturday to complete it too for competition.

If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Wednesday is your only chance!

The community and camaraderie of our box was on display as the evening classes had a big group and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep.

Notes:

WOD Demo with Laurie Galassi – video [wmv] [mov]

The History of the CrossFit Games by Roadside Entertainment forReebok – video [wmv] [mov] [HD mov – Download Only]

Worth reading! Shocking, a study finds that gluten basically sucks! At least it’s in the mainstream media now.

Clues to Gluten Sensitivity – Wall Street Journal

Bodyweight Blitz

For time:

90 Double-Unders
60 AbMat Sit-ups
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups
10 Pull-ups

Results

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WOD Demo:

Quote of the Day:

“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo

Notes:

Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches and get WOD’ding!

CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website

Announcing childcare! Duties as Required:

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!

“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine

Moe leading the class through the Burgener Warm-up and some Snatch practice:

Coach Burgener coaching the full Burgener warm-up like only he can:

Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.

"Freakin' Forty"

Happy Birthday Anna!

This birthday WOD is a spin on the “Filthy Fifty” and “Dirty Thirty”. For those who haven’t done those two rest assured you’ll get the chance.

For time:

40 Wall Balls (Hand Release)
40 Kettlebell Swings (53#/35#)
40 Jumping Pull-ups
400m Run
40 AbMat Sit-ups
40 Dumbbell Hang Power Cleans (40#/25#)
40 Overhead Walking Lunge (45#/25#)

Results

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Birthday Bash SnoRidge Style:

Quote of the day: “Can’t is the cancer of happen.” ~ Charlie Sheen

Don’t ever let someone tell you that you “can’t”. Put your mind to it, work hard and make it happen. Faith and drive can take you down new roads. Watch this video for a story on not listening to “can’t”:

“I Was Told I Couldn’t” with Euan Robertson – video [wmv] [mov]

Zombies Invasion or Overhead Walking Lunges?

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House:

NO 10am class!
11am-3:00pm Saturday 3/12 (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves for those interested.
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
TBD: Hope to have a lululemon Trunk Show upstairs during this time (cross your man-pri’s!)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com

Pre-Registration (ends Monday, March 7th)
Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
5k — $25 (includes tech shirt)

Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)

Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)

Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule
7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k
10:15 a.m.- Awards Ceremony

Push It

5 Rounds for time of:

400m Run
10 Push Press (95#/65#)
20 Push-ups

Results

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Follow the Leader:

This post is very well put. It applies to all of us in the gym (including me who has not been planning my rest/recovery adequately and am now paying the price way too close to competition time). Read and reflect!

“How To Not Get Hurt Doing CrossFit” from CrossFit Aspire (NJ)

Winner, Winner, Chicken Dinner! (Paleo of course)

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

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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)

Nutrition Challenge Winner is Dustin Rogers
- Dustin finished the Nutrition Challenge with the highest % weight loss overall; with a 6.7% improvement (13 pounds lost)
- Dustin also improved his RX Jackie by 4.7% while simultaneously shrinking to the point that his wife Lindsay called him “Man-orexic”

- Dustin wins:
  - $200 in cash money
  - 1 Month Unlimited Free to SnoRidge aka “The House of Awesome”
  - 1 Year CrossFit Journal Subscription

Nutrition Challenge Runner-up is Jenn Lilly
- Jenn finished the Nutrition Challenge with the second highest % weight loss overall; with a 6.5% improvement (9.7 pounds lost)
- Jenn’s food choices overall were really good and it showed as she is a lean mean fighting machine
- She also improved her Jackie by 22.2%. (I am kind of scared of her now)

- Jenn wins:
  - $50 in cash
  - 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
  - lululemon athletica water bottle

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:

94 lbs. lost total!
25 people started the “Stop the Slop Challenge”
17 of you finished it and weighed in to seal the deal
Many of you have elected to maintain a Paleo diet after the challenge
11 Men completed it vs. 6 Women (Surprising to me since more women started than men)
10 people lost greater than 5.5 lbs

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

"The Slop is Stopped"! (Plus Jackie Pt. Deux)

“Jackie”:

For Time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

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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:

Did you improve in performance or achieve PR’s?
Did you realize you can go faster and harder in a WOD before hitting that “suck” point?
Did you lose weight OR change body composition (i.e. gain lean muscle mass and lose body-fat)?
Make lasting changes in your nutrition for you or your family that are truly healthy?
Learn more about what real food vs. crap food do to your health, body and skin?
Did you focus on using better movement and form in your WOD’s that could not be called “slop”?

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?

"Pick Your Poison"

3 Rounds for total reps:

You will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.

Like FGB, there is no rest between movements. As soon as the first 3 minutes are over, you move immediately into your next movement. Rest 2 minutes between rounds.

The movements:

Row for Calories
Overhead Squats (95#/65#)
Pull-ups

You will choose which movement you do for what amount of time. The order 3mins, 2mins, and 1min doesn’t change. Post total reps (put the row calories in the reps field) and reps for each of the movements per round.

Results

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Yes Rob and I called and coordinated outfits today:

I really liked this WOD format. Similar to the workout we did recently from the Team Again Faster Challenge I programmed this one to choose three very different movements that each likely have a strength or weakness for everyone. These movements also meant you could get similar numbers across each during that same timeframe. A good example would be comparing three different people who each chose a different order and started with either rowing (Pat), OHS (me), or pull-ups (Rob). Each of us started differently but got similar rep totals per round. Allowing you to strategize which one to go 1st, 2nd, and 3rd makes you think and makes it fun.

Marc had a really good idea recently when asking some general questions around scaling and the desired effect in a given WOD. One of the key points of feedback was that sometimes it’s hard to guess what the desired effect of a given WOD is or what time range or rep range we as your coaches are looking for. This got us talking and we will do our best to start writing on the whiteboard (especially for benchmark’s or Hero WOD’s) what time range we should average for certain types of WOD’s. Not to say you can’t have outliers of very fast or slower times for whatever reason; but a general average may help each of you understand how to scale, what we sub and why, and what load to use.

An easy example is Fran. Slogging through a 15 minute Fran is not the same workout as lightening the load and going hard and fast to be sub 10 minutes. Sub 7 minutes is even better. The effect on your body is significantly different than toughing out 95# thrusters and pull-ups one rep at a time. It’s not wrong to do it that way, but it’s a different workout. If we write an average goal time though it can help with those of you deciding how to attack it and what to expect.

Watch: “Scaling at CrossFit Verve” with Cherie Chan – video [wmv] [mov]

Steph demos how to Overhead Squat

(Note the straight bar path, knees out, weight on heels and safe shoulder position):

Notes:

Stop the Slop Challenge:

It officially ends this Saturday (but we know everyone is going to keep cruising along with their nutrition lifestyle)! For those who cannot make it on Saturday for the WOD and weigh-in we will run Jackie on Friday during normal class and have weigh-in’s/pics.

Looking for cooking ideas? See Paleo Plan Recipes