Food for Thought – Page 18 – SNORIDGE CROSSFIT

Doubled Over

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Knees-to Elbows
10 Wall Balls (20#/14#)
20 Double-Unders

Results

Julie hits the squat in the Wall Ball throw while Moe demos double-unders:

If you haven’t posted your size and are close to 250 WOD’s and want to purchase a 250 WOD Club T-Shirt then go here and post to comments so we can place the order by Friday!

“Stop the Slop” Nutrition and Performance Challenge Day 5 Update:

For those who have been logging their meals on beyondthewhiteboard.com I’ve been reviewing them daily. Here’s some observations, feedback, and random highlights thus far:

Keep it up! Keep logging your meals (you can name each meal to separate them)
Consult those Whole9/SRCF Nutrition guides and read them thoroughly
Keep putting in the detail in your logs. Things like sleep, quantity or servings, or how you feel are good to look back on the longer you go to see how the nutrition change is or is not effecting you.
Everyone is mostly eating well balanced meals of protein/fat/carb with cleaner ingredients for all of these macronutrients
Some of you should up the veggies!
Snacks consist mostly of a handful of “x” nuts, 1/2 apple or orange, hard boiled egg, or Lara Bar
When eating a snack, try to have some fat or protein with the carb source; i.e. 1/2 banana with almond butter or have a chicken lettuce wrap with avocado and peppers
Some post WOD nutrition items sounds so good I may hang out with you and beg after your WOD
Some breakfasts and dinners are so awesome I am going to show up on your doorstep
Lose the creamer substitutes in the coffee people! No Soy Delight, Coffee Mate, or “insert brand name of colorful carton of inflammation” here. Try unsweetened coconut milk (make sure it’s the full fat kind in the can found usually in the Asian food area of the gro-sto) or heavy whipping cream if you don’t like coconut milk and absolutely need to add to your coffee. (Note: I know heavy cream is against the preaching of the Paleo Gods. That said I would rather you use a splash of that to wean yourself off the partially hydrogenated poison of coffeemate or the evils of sugar spiked soy milk)
I have yet to see anyone list rice or pasta!
Don’t drink SODA! Diet soda or plain soda does not matter. It is harmful and undoing everything you are doing in the day. If you need something with taste other than plain water try a little squeeze of lime or lemon in your water, Perrier or plain Talking Rain.
Alcohol is surprisingy not being reported, although someone listed 1/8 ounce of crack cocaine…
Everyone is making notable positive changes and doing well. Don’t quit! If you need help ask your trainers. Don’t expect us to tell you it’s okay to binge and cheat though! We will give you tough love and encourage you all at the same time.

If you aren’t using btwb.com to log your meals, then don’t forget to write it down or use some sort of method to track them and turn them into us on Saturday.

Tomorrow we will detail the prizes for winners and runners-up of both the 6 week nutrition challenge and performance challenge (the emphasis on the prize pot will favor the nutrition winner and nutrition runner-up winner).

Notes:

Part 2 of the insights into the main site WOD programming discussion from CrossFit.com (I love this video series):

Tony Budding reviews the last WOD cycle – video [wmv] [mov]

Read: CrossFit Lisbeth: 15 Things CrossFit Has Taught Me About Life

"Bear"

“Bear Complex”

Perform 5 rounds of 7 sets (complexes) of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results

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Josh tackles the “Bear”:

First off who felt like they were mauled by a bear? This WOD usually fills you with doubt and dread, fearing that next set. The rule of no re-grip on the ground or letting the bar go makes this unique. Even more unique is the barbell complex (a series of lifts done together to equal one “set” or rep). A complex is useful in not only working several muscle groups but also in training movement. Who felt better about their form or technique with at least one of the required movements after the WOD was over? The repetition and focus on achieving the number required helps train technique and safety in either performing the reps together or bailing. If you are new and didn’t get as heavy as you like don’t worry, the right thing is to use this WOD to work on technique and adding weight later as you gain experience.

Nutrition Challenge: This short preview video from the CrossFit Journal is a good example of how preparation of the week’s meals can keep you on course. If you are in the Challenge stay strict and log those foods. We are able to see everyone’s logs that are using beyondthewhiteboard.com so that helps in submissions. Expect feedback as the week’s tick by. Read your nutrition guides!

“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]

Class Schedule Changes:

0830am class every Tues/Thurs with Mark B
0600am class moving to every Mon/Wed with Moe

This Thursday 1/13 we will start a 0830am class every Tues/Thurs with Mark B. If this time proves popular we will make it a keeper. If not Mark’s feelings will be deeply hurt and he will be an emotional mess for at least a week or so. Let’s help Mark have a happy face!

Beginning next week the 6am classes with Moe will shift to Mon/Wed at 6am. Everyone in the 6am class is prepared for this shift but if you are planning to get up and WOD at the crack of dawn note that the days are changing. This should better help both the coach and those who are in the class manage their schedules.

Attention Seahawks Fans! Blitz does CrossFit at CF Advantage:

"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

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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:

"Donkey Kong"

21, 15, 9 reps of each for Time:
Burpees
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Results

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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

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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.

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

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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.

The "Rules" of CrossFit

Hand Release Push-up by Amanda:

Quote of the Day: “The WOD is designed to overcome the work capacity of the fittest athletes.” ~ Coach Greg Glassman (founder of CrossFit)

Which leads me to a few “rules” that apply in CrossFit:

Check your ego at the door.
The WOD is always harder than it looks.
No one who comes in the door can do every workout prescribed.
Scaling is smart. It allows for learning proper form and technique, building strength and muscle memory. It avoids injury, overuse, and the development of bad habits because the weight or range of motion is too much.
Make every rep count. Count every rep. Cheaters never win. Winners never cheat.
CrossFit builds mental toughness as much as physical fitness. Embrace the suck!
CrossFit will find your weakness. You get fitter by building on your strengths and training your weaknesses.
Pre-WOD “butterflies”? We all get them.
If someone vomits or passes out they are considered resting.
You must brag about CrossFit to everyone you know.

“Dueling Thrusters”

Throwback Pic of the pre-SRCF Affiliate days in our garage (early Nov. 2008):

I love this picture. It’s back in the days before Michelle and I affiliated SRCF. We were trainers with CrossFit No Limits down in Steilacoom/Dupont and also doing our garage gym thing too up here in Snoqualmie. What I love is that I remember this WOD very cleary. It was an EMOM (every minute on the minute) add a thruster WOD. The weight was 95# for me and 65# for her. In minute 1 you do 1 thruster and wait. Minute 2 equals 2 thrusters. Keep adding 1 as the minutes tick on until you can’t fit that number in a minute. I was confident I would beat her. I told her clearly I would kick her ass. She said “We’ll see, Nugent.”

We faced each other in a pretty small space (we only had a few stall mats in our garage at the time) about three feet apart. We started the clock and went at it round for round. I thought I would beat her easily except she kept going. And going. I kept thinking “do ten rounds and she will quit”. Then we hit 10, 11, 12, and started the 13th round. I kept thinking “f’ing QUIT already! Just QUIT!”. We finally both ran out of time in the 13th minute where we each did a partial round. I got 6 thrusters in that minute. Michelle got 7. I lost. I was crushed. She laughed. She talked a little trash. I bitched a lot. We got up off the floor and high fived. I may have been mad that I lost, but I came away loving the fact that my wife just kicked my ass in our garage…

"Happy Birthday Jeremy!"

3 Rounds for Time:

31 Box Jumps (24″/20″)
12 Power Snatches (115#/75#)
20 Knees-to-Elbows
100′ Overhead Dumbbell Walking Lunges (40#/25# – 50′ per arm)

Results

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What is the birthday boy doing on the laptop?

Read “Heels On the Box or Bust” by Lisbeth Darsh of CrossFit Watertown

When some of your coaches made this WOD over the weekend we threw out a few different combos. This is what “stuck”. Prior to all us doing this WOD we had a very short discussion about knees-to-elbows. All of us violently agreed that there is a reason they are called knees…to…ELBOWS. Otherwise they would be called Knees to triceps, or knees to chest, and so on. Like a “Chest-to-Bar Pull-up” we all reasoned that the contact with said body part was crucial to why the name was chosen and that would constitute the full range of motion. I know we previously have said slightly above and slightly below the elbow was a good rep. That is the old SRCF standard. Today we raised the standard.

Why raise it? Well, why not? One of the aspects of fitness is accuracy. Whether it’s hitting the line (or eventually target) in wall balls, getting our chin over the bar, or ensuring our feet land in the right position of a clean or snatch it’s important to be accurate. Practicing this in as many movements as possible is vital to getting fitter, faster, and just less sloppy. The key is practice. If you miss a rep, then do it again. It’s that easy. Don’t beat yourself up. Don’t cheat yourself, and don’t hang your head. You get tired. We get that. Take a second, tighten up that shot group; then pull those knees all the way up to those elbows next time.

“Knees-to-Elbows” and their variation movements from CrossFit.com [wmv] [mov]

Congrats to Brad and Jim aka “Old Man Jim” who completed Elements tonight!

"Nasty Girls"

“Hanging Around”

For Time:

3 Rounds for Time:
50 Air Squats
10 Hang Power Cleans (115#/75#)
15 Pull-ups

“Nasty Girls”

For Time:

3 Rounds for Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)

Results

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The guys tackle “Nasty Girls”:

I read a post today by our very own Rob who writes on his blog CrossFit Dad. The post I read spoke of the aspect of preparing for, practicing, and facing your weaknesses in the box. In Rob’s case it is the overhead squat. He dreads them. He knew they would be part of the WOD one specific weekend yet still came in early, practiced, scaled, warmed up properly, and focused on doing them right. The outcome? Achievement unlocked. Overhead Squat technique learned. Read it, reflect on it, and chart out your approach to a weakness you may have in CrossFit.

Read: “Sectionals Training Week 2” by CrossFit Dad (Rob)

We can’t do Nasty Girls without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, no editing, and epic performances. This video is one I remember seeing early in my first encounter with CrossFit and thinking “cool, I wanna be like these girls”, who were the original trio of female firebreathers: Nicole Carroll, Eva T, and Annie Sakamoto.

The most memorable parts are that 3 women are doing muscle-ups (which wasn’t all that common several years ago) and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. Inspiring.

Video: Nasty Girls – [wmv] [mov]