Community. Coaching. Caring. Since 2009.
21-15-9 Reps for Time:
Handstand Push-Ups
Ring Dips
Push-Ups
Results
“Josh“
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005.
Notes:
Congrats to Amanda for getting double-unders today and to Moe and Michelle for learning how to kip a handstand push-up!
Rona’s “1 year CrossFit Anniversary” story made the CF Affiliate Page a few days ago! Click here to read.
Read: “What Would Happen?” by CrossFit Lisbeth
7 Rounds for Time:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
Results
Team Burpee preparing for battle with a few words of encouragement from the “Miz”:
Chest bumps to Willy who got his first kipping pull-up tonight after the WOD! A whole bottle of Awesome Sauce goes to Lindsay and Nadia for RX’ing their very first WOD!
Random thoughts:
We have a lot of flood waters from the heavy rains locally and just in case if anyone from the box has been effected please let us know how we can help.
We are running a special through the end of Jan. 31st for 10% off our “Elements” to get started. If you have benefitted from our services and know of someone interested in switching up their workout or trying CrossFit; then please share with them how your experience at SnoRidge CF has benefitted you. (At a minimum tell them how much fun burpees are!)
Coming to SnoRidge in 2011:
Starting in January we are excited to offer discounts for membership commitment options for paying dues in advance (6 months and 12 months in advance). We are working on the discount rates and will announce them prior to the new year!
Plan on some other “big” changes for the box in 2011. “Nuff said. For now.
Attention CrossFit Women: Read “Dispelling Some Myths – Women in CrossFit” by CrossFit Salvation
(Ah the internets crashed on me last night thus the late post!)
Coaching is invaluable. Here at SnoRidge AKA “Camp Awesome” we pride ourselves on providing coaching, but that is not only reserved for us as trainers in teaching good movement, proper technique, and running workouts. It also applies to everyone in the box who may give that helpful tip, that extra push or encouragement, that correction, or even that word of caution about being “dumb” vs. being “smart”. I think our box is filled with good coaches. So many of us who have knowledge to share, who look out for one another, who have each other’s best interests at heart from WOD to WOD.
Do we always make the right decisions on how much to add to the bar? Choose the right WOD strategy? Do we take a rest day every time we need to? How about counting good reps and ditching bad ones? Likely the answer is no but we do it right more often than not. I see more and more often that many of us recognize the need to scale properly, warm-up better or stretch and mobilize. Many times someone will help another out with some pointers and cues when one of the trainers is busy with someone else. When we don’t we as coaches and fellow CF’ers all collectively remind one another why it’s important. Coaches not only motivate, teach, scale and execute; we hold you accountable. Everyone in the box in some form or another is capable of demanding accountability and it’s cool to see us all doing just that. That’s just what we do.
“The Coach’s Secret” by CrossFit Lisbeth
Speaking of coaches, on Saturday I attended the WA CrossFit Affiliate “Meating” hosted by Lynnwood CrossFit. It was an open gathering for any affiliate who wanted or could attend in our state. It was a great half day spent with 50 plus CF trainers and fellow business owners of all experience levels forging community, sharing information and best practices, throwing out ideas, and even a team WOD. It all ended with some BBQ where you could grill your own meat or eat whatever you decided to hunt, gather, or shop for. We barely scratched the surface on the topics we potentially wanted to discuss but enough was put out there that it made me think of more ways for us to be better as your coaches and affiliate owners. Look forward to the next one!
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
Team Squatch Games Training – Choose “Josh” or “Elizabeth”:
“Josh”
For Time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
“Elizabeth”
21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips
Results
High Fives and Chest Bumps:
Working out this morning with everyone and then hitting the Team workout this afternoon at the WA Affiliates Gathering at Lynnwood CrossFit had me thinking about how motivating it is to be surrounded by “firebreathers”. As CrossFitters we all find reasons to delay the WOD but once that clock starts we can’t be held back. As the seconds tick by and the work gets done, it’s all a personal struggle to tough it out and not quit. All of us have an inner firebreather. Find and unleash yours.
Read: “Your Inner Firebreather” from CrossFit Lisbeth
Notes:
Where was everyone today for the 10am class? This ensures you all will be well rested on Monday! Four of you came and hit the WOD, with Jim C. making up the deads and PR’ing at 465# while the rest hit the cleans. Thanks to Matt who came in early and volunteered to be the photographer during “Sectionals” training.
Oh and new gym rule courtesy of Lynnwood CrossFit: Whining will cost you!
2 Minutes of Max Reps of each of the following exercises:
Box Jumps (24″/20″)
Push Press (75#/55#)
Double-Unders
AbMat Sit-ups
Air Squats
* Rest 1 Minute between exercises
** Partner up and count reps
Results
Today I thought we would mix it up, have fun, and everyone could go for broke. Since it was a rest day I am looking forward to making this one up soon! Watch the video, then read the post below I borrowed from a friend. It is right on, well written, and worth reading.
For those working on double-unders, watch Chris Spealler show you how it’s done:
“10 Points to Live By in the CrossFit Community” by Scott Rodriguez of Stoneway CrossFit
10 Points to live by in the CrossFit Community
2. Show up on time – Actually show up early and leave late. Foam roll, stretch and get rid of all that junk in your lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options, cheer on the class that is finishing or start warming up.
3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to nut up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit. When you come to CrossFit, be ready to work. Come prepared to face all those pains and things you hate head on. Accept the suck.
4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, if you half-ass a workout, you’re a poser. Grandma doing jumping pull-ups and thrusters with a PVC kicked your ass because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag.
5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like “you’re lifting with your back, use more hips” don’t act surprised when your lower back is sore. When we tell you that the foam roll and lacrosse ball works, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better?
6. Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough! CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish.
7. Eat good food – The short answer is eat Primal. If you don’t want to eat like that, just eat meat, some fruit, vegetables, little starch, no sugar, no grains. If you’re low on energy, then you’re not eating enough. I remember a lot of people starting off on Paleo complain of low energy then proceed to tell me that they didn’t eat anything all day because they didn’t know what to eat. Is it that hard to eat meat and vegetables these days?
8. Count it – Tracking your workouts matters.
9. Be nice – CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the squat machine or that girl on the elliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go *F themselves.
10. Get involved – CrossFit is more than just an hour of working out. We are a family and you can get as involved as you like. Just like anything else, you get out what you put in.”
Sunday Functional Fitness with a Christmas Tree:
“I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.” ~ Michael Jordan
The theme of last year’s CF Games was “Unknown and Unknowable”. Well, I assumed we would have Sectional Qualifiers this year for the 2011 Games. You what happens when you assume…
So in the wake of the development around the elimination of Sectionals and the evolving format for this year’s online/local “Sectional” qualifiers for the CrossFit Games I have been doing some thinking (and ranting but that is maybe not a good topic for this post). Amid my disappointment over the change in format and doing away with Sectionals as we know it, I have heard and read many different pros and cons and decided the most important thing to take away from this is that it will not change how I train. For the 14 other SRCF athletes who were planning on Sectionals I hope you won’t either.
Competition is a great thing. It makes you have purpose in your training. It forces you to push harder, rest less, go heavier, practice more, and dial it in. It makes you feel alive and allows you to accomplish goals and learn about yourself in the process. For those who want to compete for the Games in whatever format they announce then keep focused and prepare to do the online or local host qualifiers when the dates and details come out. If not then there are several other avenues out there:
Bottom line is this: If you are an uber-competitive CrossFitter, there are outlets for us all. As your coaches and affiliate we will do our best to uncover them, help you train for them if you desire it, and then push you to go forth and dominate!
Read “Should You Compete” by Kate Rawlings
As Many Rounds As Possible for 20 Minutes (AMRAP):
12 Power Snatch (65#/45#)
10 Push-ups
* Compare to Previous Results
Results
From Wikia Sports: Metabolic conditioning or “metcon” refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. The first thing that comes to mind for most people when training to improve endurance is conditioning the cardiovascular system to improve transport of blood to the working muscles. Concurrently, metabolic conditioning is conditioning the muscles to better use the fuel delivered to them by improving the efficiency of the different metabolic pathways (phosphagenic, glycolytic, and oxidative pathways). While it was once believed that only aerobic conditioning served to increase cardiovascular health, studies have now shown that anaerobic conditioning may also condition the heart to a same level as aerobic training alone. Dr. Izumi Tabata successfully produced excellent improvements in anaerobic and aerobic conditioning in a group of accomplished athletes using interval training. It is of note that Tabata’s four minute high intensity group experienced better V02 max improvement than the control group, which followed a 60 minute moderate intensity regimen.
The premise behind this type of conditioning is to condition the phosphagen and glycolytic pathways adequately (with enough volume to create significant improvement); it is much easier to accumulate volume in “aerobic” training (oxydative) because it requires less energy. Using the phosphagen pathway for example: when performing exercise at an intensity that requires energy to be supplied through the phosphagen pathway, the intensity is so high that the work can only be sustained for 10-30 seconds. In order to continue training at this intensity (to “metabolically condition” the body to work in this pathway), one must follow this by resting from 30-90 seconds before repeating the process. This is why high-intensity interval training is the principle method of metabolic conditioning.
Notes:
Welcome to Melissa who is new to the box and relocated from Central WA CrossFit!
We all must never forget that working out should be fun. Brutal? Yes. Brutal fun? Definitely. This post is well worth the read for all CrossFitters:
“Being Mad Brings Us Nowhere” by CrossFit Lisbeth
Coaching Tip: Power Snatch with Don
Finish the Power Snatch overhead in a strong lock out position, head through, with the ear visible directly from the side.
2 Rounds, of each couplet consecutively, for time:
36 Calories on the C2 Rower
36 Wall-Balls (20#/14#)
21 Burpees
42 One Arm Kettlebell Swings (53#/35#) – 21 Reps each arm
* Performed like “Twins“. (Complete 2 rounds of couplet 1 then move on to couplet 2)
* Couplet One is “Adriana”, Couplet Two is “Steven”
Results
Steven all thumbs and Adriana all smiles:
Who loves a good birthday WOD? Well, then how about two? Happy Birthday today Adriana and Steven!
Notes:
Read: “Unstoppable” by CrossFit Lisbeth
“You can beat me. But not defeat me.
I will dial myself in. I will focus.
You can run faster than me. But you cannot run truer.
I will learn to sprint. And to slow my pace for recovery.
You can post higher PR numbers than me on every whiteboard that exists in this world. But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today. But not in life. I am my own yardstick.
I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.
Although we pen our efforts for everyone to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.
But make no mistake, you can never defeat me.
It’s simply not possible.
I am unstoppable.”
Strength WOD:
Front Squat 3/3/3/3/3
Overhead Squat 1/1/1/1/1
Results
View this photo
View this photo
Today was a day to get strong! Definitely lots of weight moving around. Mixing it up and working solely on strength helped everyone find a 3RM on their Front Squat and then be properly warmed up to transition towards 1RM Overhead Squats. The key challenges for many on the overhead squat remain flexibility, maintaining a solid midline during the up and down of the squat, armpits forward and elbows locked out, and learning how to send the hips back while staying on the heels. Got all that? If OH Squats are not your favorite thing; keep working them in warm-ups with a PVC or bar, stretch and you will learn to groove them in no time. If you have the movement down but going heavy is the problem, then master it with a relatively light weight before piling the weight on. The technique is what’s important and the key to getting heavier. It’s a taxing lift. Always stay light if you don’t have it down, PRACTICE, work hard and fight for it. You will get better at them. As you master the movement and get stronger the bumper plates will add up. Remember, looking like sh*t with a heavy bar isn’t all that impressive. It’s just looks like a bigger pile of sh*t!
WOD Demo of Rich Froning on OH Squat/Front Squat/Back Squats progressive 1RM [wmv] [mov]
WOD Demo of Chris Spealler on Rowing / Heavy Thrusters [wmv] [mov]
Notes:
Tomorrow will be a birthday double whammy!
Starting in January we will be kicking off the New Year with a Nutrition Challenge for anyone interested! Clean it up and focus on quality food. The results will speak for themselves. Stay tuned for details.
“Life is change. Growth is optional. Choose Wisely.” ~ Karen Kaiser Clark
CrossFit changes lives for the better. It’s a hard thing to explain to others, but it can and does often. It may be “just a workout”, but for some it also might change your life. For Michelle and I, CrossFit sure did. In more ways than I could probably count if I really tried to. At a minimum it changed our health, nutrition, outlook, relationship, family, hobbies, values and mindset. Not really too many big changes, huh?
Watch how CrossFit is changing this woman’s life:
It Changed My Life: Deborah Scarbourough – CrossFit Journal [wmv] [mov]
Now read how CrossFit changed Rona’s life. She recently hit a milestone of 1 year as a CrossFitter and wrote about it. With her permission we are sharing it with you. Personally I read this and I’m proud. I’m motivated. I’m inspired. And I can’t wait to see where year 2 goes.
“As I approach my 1 year anniversary with SnoRidge CrossFit, I’m overwhelmed by the amount of change in my life in a short 12 months. I’m overcome with gratitude for all the CrossFit trainers that have help me with this evolution; Moe, Mark, Allen, Erik, Jeremy, and Kim, each one of you has contributed to my success and growth. Thank you to Jana and Jorge for joining CrossFit and peaking my curiosity. Tom and Michelle most of all; thank you for opening the box, for being the great people and trainers that you are. I’m thankful you had this dream and the desire to pursue it. Most of all thank you for donating a months free membership to the Encompass preschool charity auction. I remember vividly strolling with my glass of wine through the charity items and I gasped and pointed to the SnoRidge squatch. I told Rob “its a sign. I’m getting this auction item”….couple hours later we had a bird bath made by our daughter’s preschool class, something else I can’t even recall now and my CrossFit one month membership. 
I had no idea how it would change me.
I started my elements classes and it was hard; really hard. Each elements class I had told myself two things; it’s going to get easier, and don’t walk. I stuck with it. My first few months I struggled through the WODs. I was slow, but I always finished and I never ever walked on a running WOD. The thing I never expected, and in retrospect I should have known, it didn’t get easier. No really, it didn’t. I got stronger, more coordinated, developed new skills, I could even run faster and harder but it Never got easier. I thought that would be a good thing, but now i realize that is one of the reasons we go. If it got easy it would get boring. CrossFit is never boring.
In the beginning I had horrible headaches, my body was not used to the strenuous work. After about 3 weeks that stopped. I used my asthma inhaler every workout, then only for running WODs, now I haven’t used it in over 4 months. I had some shin pain that ended up being tight quad and butt muscles, then there were the broken blood vessels in my face after my first few handstand WODs. Not pretty. The countless bruises on many body parts. Most notable was the post Zercher carry WOD upper arm bruise. All of it…worth it.
Outside the box, CrossFit gave me more self-worth and new found self confidence. I now feel pride in what my husband and kids see each day when they look at me, rather than disappointment. I’m not a mom that stays behind or watches from the sidelines when they go play ball, hike or go to the pool. I have energy to run up the big hill each day with Davis when we pick Evan up at school, most days 3 or 4 times. They know I am strong and like it. Davis, my 2 year old actually told one of our newer CF members that his mom was really strong. I’m so thankful she told me he said that cause I don’t think there is a much better way to get confirmation that we as a family are doing the right thing for us. Last Sunday my daughter told us that she and her brother were going to do a WOD. Of course we were like “cool”. Her brother wasn’t following like she wanted when she was running around the couch. So she yells to him “I’m getting healthier then you.” Just two small examples of how our life changes are reflected in your kids and we are very happy with what we see.
I find my initial response to trying something new is so different now. Before I would think “I can’t do that. It would be cool but no.” Now I think “why not, it’s a little scary but let’s give it a try.” I have done so much this year that I look back and feel proud of. A new lease on life is so over used but describe my situation to a T.
Some highlights from this year that I don’t want to forget:
First handstand as an adult
First Rope climb
First Banded pull ups
First RX pull up
Judging at CrossFit sectional
Watching our team kick butt at CrossFit sectionals and regionals
First Rope climbing WOD
Discovering Paleo and Todd Widman’s Paleo class
Positive thinking and goal setting class Greg Amundson
Getting RX push ups
Going from 12″ box to 24″ box for box jumps, and getting 34″ max box jumps
The Warrior dash
St Patrick’s day 5k
The Danskin sprint triathlon
Losing 40 lbs
Hiked little Si for the first time
Max Deadlift 193lbs
Winning the paleo challenge!
One thing we gain as a family is our SnoRidge family and friends. We sweat together, we PR together. We complain about the WOD, we joke, we cheer, we yell, we get each other though the tough ones. We help each others kids, we confide in each other. We work hard to catch each other in a workout. We inspire one another to try new things, get better at others or finally get that skill that has been eluding us. You all make me better. I want to CrossFit indefinitely. I am never going to have a perfect bod, but I love my body for what it is and what it does for me. I am so much more than I gave myself credit for. It makes me sad to think I had given up on ever being healthy and if I hadn’t found CrossFit I would have realized the me I am today.
Here is to another year of growth, of meeting goals, of inspiring and being inspired. To living, to sharing, to having more to give to my husband, kids, and community…GO!
Rona”
