Food for Thought – Page 21 – SNORIDGE CROSSFIT

Get the Hang Of It

Hang Power Clean Instruction, then complete:

3 Rounds for time:

15 Hang Power Cleans (135#/95#)
15 Burpees

Results

Heavy weight plus burpees = Good WOD. Who thought this looked easy? Chris Spealler did this in 2:48, Graham Holmberg 3:02. Faster does NOT equal easier. It means more power which = more pain.

WOD Demo with Miranda Oldroyd and Mary Lampas [wmv] [mov]

WOD Demo by Again Faster Equipment [wmv] [mov]

Notes:

This weekend we are excited to attend the Whole9 Trainer’s Nutrition Workshop in CrossFit Fort Vancouver. We are looking forward to expanding our nutritional coaching knowledge and ability to help you dial in your nutrition for better health and performance.

Hollow Back!

Strength WOD:

Deadlift

3/3/3/3/3

Check Out WOD Immediately After:

5 Rounds for Time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-ups (Hand Release)

Results

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Coaching tip:

The Hollow Rock is an exercise that strengthens the hollow position commonly used in gymnastics and gymnastic movements.
It is essential for good handstands, levers, planches and also trains a desired finish position for the trunk with overhead presses and jerks.
Squeeze your abs towards your belly button and tighten the glutes and abs together.
Maintaining the “hollow” will help in several movements and learning how to stay “tight” will protect your lower back, spine, and trunk.

Hollow Rocks, Jeff Tucker [wmv] [mov] “It’s that easy!”

Notes:

Tomorrow night at Rainier CrossFit from 6:30 to 8:30pm they will be hosting a nutrition discussion with Todd Widman. We cannot recommend enough the importance of nutrition. Starting down the right path is a step in the right direction and can lead to a successful lifestyle change of good nutrition eating real, clean food. Learn about how to eat healthy (read: Paleo Diet) and fuel up properly. Cost is $10 and a couple hours. The payoff is invaluable.

This past weekend Bridget and Cathy represented SnoRidge and completed the Metro Dash in Seattle as part of Team Bombin Mommas with Northwest CrossFit. This CrossFit style race benefitted the Navy Seal Warrior Fund and had obstacles and challenges that the teams had to complete throughout the course. Their team completed the course and the WOD’s along the way in 1 hour and 29 minutes. Way to go ladies!

Sumo Tournament

Strength WOD:

Hang Power Clean

3/3/3

Check Out WOD Immediately After:

With a continuously running clock perform the following every minute on the minute:

Sumo Deadlift High Pull plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Sumo stance, hips flying open, elbows high, bar under chin:

Six of you completed the Whole 30 Challenge from Whole9 recently including Michelle. Huge props! All lost weight, stayed strict, and have seen results improve. They also made some changes to their nutrition to cut down on “cheats” and stay focused on continuing to make progress. Way to lead by example!

Speaking of nutrition. I am reading “the Paleo Solution” by Robb Wolf. It’s outstanding. So good we are going to order a couple copies for the box, make them “loaners” and have them on hand to check out. We encourage anyone who is motivated and interested in how important nutrition, exercise, rest and recovery can literally save your life to go buy a copy or borrow one when we get it. It just may save yours!

Whole9’s Fish Oil FAQ (Fish Oil order from Barlean’s went in and we will have it for sale by next week)

Notes:

Register for Barbells for Boobs! It’s 10/16 at King CrossFit. That Saturday morning we will field trip over to King CF and fight breast cancer together. No class at SRCF that day.

Today we are starting a new push-up challenge for 30 days. It was supposed to start on the 1st but I missed mentioning it. If you are doing it already continue on the schedule, otherwise jump in:

Push-up Challenge:

Do 30 strict push-ups a day for 30 days. Use good form and perform the KStar push-up (form a triangle from the plank position with your hands and nose, then rotate your elbows to point behind you, complete the push-up).
Break them up as needed.
Push-ups as RX’d are with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up.
Scaled push-ups do 1 RX then 29 scaled, adding 1 to the RX total and 1 less to the scaled position each day until Day 30 (i.e. day 2 = 2 RX, 28 scaled).

The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!

Yay Thrusters!

Strength WOD:

Thruster

3/3/3/3/3

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
3 Thrusters (95#/65#)
5 AbMat Sit-ups
10 Double-Unders

Results

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Cristin getting strong:

Quote of the day: “Today is my 1 year anniversary, 162 WOD’s.” ~ Marc

“That is a lot of time to spend with Tom.” ~ Jenna

Congrats to Marc for hitting his 1 year anniversary with us and CrossFit. Some brief highlights: Marc is able to do quite a few new things from when he started; run a 7 minute mile, jump a 24″ box, squat full depth, lift obscene amounts of weight, do push-ups, and almost do a pull-up compared to a year ago. He has completed three nutrition challenges and switched to a Paleo diet. He’s lost 60+ pounds, is no longer on statins, BP and resting heart rate all within normal, bodyfat significantly down, lean muscle mass up, and has a totally new wardrobe!

Before (1 year ago):

After:

Food For Thought:

Celiac Disease Can Develop In Adults – LA Times

Celiac Disease – Wikipedia

Fueling for Performance – Chef By Request

Coverage of the CrossFit/USAW Open:

The CF/USAW Open Will Stream Live For Free

Tour of the Resort [wmv] [mov]

"Shoot 'Em Dead"

Strength WOD:

5 Rounds of Dead Hang Pull-ups

* Rest 2 minutes between rounds; work up to max reps per attempt

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes:
5 Deadlift (Use 60% of 1RM)
7 Shoot-Throughs (Parallette)
10 AbMat Sit-Ups

Results

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Time for a rematch with the shoot-through! What’s worse, these or burpees? Or how about a Burpee Shoot-Through? Hey we should try those! One of these days the WOD will be all burpee variants. Burpee Box Jump, Burpee Pull-up, Burpee Shoot-Through, Burpee Deadlift… the list is endless. I promise to NOT post it on the Whiteboard and let it be a nice little gift for each of you to unwrap when you come in the box.

Want to get stronger at kipping pull-ups? Or maybe get closer to that first pull-up without a band? One way is to work on dead hang or strict pull-ups. WIth or without a band, keep that hip “quiet”. It will get you stronger. Other ways towards that elusive pull-up? Practice strict pull-ups in ladders, or mix in jumping pull-ups with the box height decreasing as they get easier so you jump higher. Or ring rows with a progression towards becoming more horizontal and face-up or “supine”. You can also take advantage of that climbing rope and lay on the floor flat. Grab that rope and pull yourself hand over hand into a standing position and then lower yourself back down. Practice your kipping motion regularly. Mix all this stuff in as skill work either before or after your WOD. Be patient. Be consistent. Believe. If you do then it WILL happen!

Notes:

Last day for Fight Gone Bad make-up is tomorrow! We know of four people who plan to do it for sure. Don’t worry there will be a WOD for everyone else.

Tips on improving the the dip and the drive of the Push Jerk:

Jerk Dip and Drive from OlyAthlete on Vimeo.

Heavy Hitter

Quotes of the Day from Mark Rippetoe (aka Rip):

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

or

“If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”

–Mark Rippetoe: Starting Strength

10, 9, 8, 7, 6, 5… down to 1 each for time:
Push Jerk (135#/95#)
Squat Clean (135#/95#)

Results

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Kamran and Jenn learning to push press during Elements:

Attention: Classes are available at 0730 on Wednesdays. I know a few who said they are going tomorrow but this is a general reminder that it’s out there and Mark wants company!

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond.

Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How:

We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes
Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling:

We will scale accordingly so that everyone can do this (no different than any other WOD)!

Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $1670 total as a gym on the FGB website. Keep up the effort until Saturday!

“343” make-up crew:

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

"4 by 4 (Hundred)"

4 Individually Timed Runs:

400m Run
Each run is a max effort. Rest 3 minutes between rounds.

Results

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Max Effort with Meeno:

I love this dog. “Nuff said. (Although he did steal my shirt during the WOD the other day)

Professor aims to dispel diet myths – Food Navigator

Ancient ‘Paleo’ Diet Key to Living Healthy and Weight Loss, Some Say – naturalnews.com

Notes:

We are planning on the next time to arrange a “chunky dunk”, i.e. the BodyFat Test. This is the body fat testing truck that has come a couple times to us. We are looking at October (pre-Holiday madness). If you are interested let us know!

See you all tomorrow morning at 10am for our 9/11 Tribute WOD “343”!

Back Up

Complements of District CrossFit:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat
Max Reps Box Jumps (24″/20″)

* Rest 2-3 minutes between intervals
** Treat back squats as a strength WOD and load as heavy as possible

Results

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View this photo

Mish back rack:

Reminder that we have a Wednesday 7:30am class available for those early CF’ers who said they wanted it. Starting next week we are going to put a reminder on the blog and on Monday ask anyone who is going to go to post on the blog for sign-ups. No sign-ups then no class. No-show then no more 7:30am. Also in October we are considering changing the afternoon/evening schedule to 5:30pm and 6:30pm vs. the 5pm, some 6pm and 7pm schedule we have now. Let us know your thoughts!

Announcing the Paleo Diet Cookbook by Dr. Loren Cordain coming out December 13, 2010 on Amazon.com

From the Paleo Diet newsletter:

Dr. Loren Cordain (LC): The Paleo Diet Cookbook will be published by John Wiley & Sons, the publisher of my first book, The Paleo Diet. Because of the enormous success of The Paleo Diet, my publisher wanted us (me, my wife Lorrie Cordain, and Nell Stephenson) to write a follow-up cookbook that would provide my readers with a “how to, hands on” easy approach to preparing and making delicious Paleo meals and snacks. The book contains more than 150 recipes arranged into the following chapters and topics:

Introduction
CHAPTER 1: The Paleo Diet Basics
CHAPTER 2: Paleo Kitchen Basics
CHAPTER 3: Paleo Breakfasts Dishes
CHAPTER 4: Paleo Snacks and Appetizers
CHAPTER 5: Paleo Poultry
CHAPTER 6: Paleo Beef, Pork, and Lamb
CHAPTER 7: Grass- Fed Meat, Game Meat and Jerky
CHAPTER 8: Paleo Fish and Seafood
CHAPTER 9: Paleo Salads
CHAPTER 10: Paleo Vegetable Dishes
CHAPTER 11: Condiments, Salad Dressings, Sauces and Fruit Purees
CHAPTER 12: Paleo Beverages and Desserts
CHAPTER 13: The Paleo Diet Two Week Meal Plan
CHAPTER 14: Treats and Meals for Crossfitters and Athletes

Notes:

Runners! There is a 5 mile Snoqualmie Ridge Trail Run being organized for here in Snoqualmie on 9/25 at 8am. Race will be limited to 200 people and registration details are available here. If you plan to run this then sign up ASAP before they run out of spots. Cost is $15 before 9/19.

Congrats to Riche and Terry for finishing Elements today! Also congrats to Marc for completing his 150th WOD in our box. We are stoked for you and the progress you have made!

Me and Sean doing Turkish Get-ups in our WOD:

"No Labor" Day

Everyone excitedly running to get to the gym for the WOD:

Short week this week. That said the WOD’s will pack a punch!

One week down on the Whole 30 Challenge! Also Group #2 starts tomorrow (Moe, Jenna, Marc, Laura, Amanda, Bridget, Mark N.). Keep it up!

Next Sunday is the Warrior Dash and 7 of us are representing SnoRidge in Oregon. Click the link to check out the 3.15 mile – 10 obstacle course. How can you not want to run through the hills and woods and stop to rappel down ravines, wade through bogs, navigate a maze, tromp through tires, climb over cargo nets, haul ass over hay bales, jump over junk, dive into darkness, run through fire, and crawl through mud ?! Okay maybe not the dive into darkness part.

Read “10 Ways To Be A Better CrossFitter” by CrossFit Watertown

These tips are important. Especially rule #5 (another pet peeve rant is about to commence)

Stuff goes back where it started!

There is a bucket that holds the PVC pipes. There is a shelf that holds the med balls (by color on each shelf). The kettlebells are in a neat row by weight and in order. The dumbbells are stacked orderly upon one another almost as if it’s Christmas waiting under the tree. The bars are aligned according to men’s, women’s, and training weight by row. The bumpers are stacked neatly in piles of matching plates. I know it’s a gym but that doesn’t mean we just throw stuff in a corner or leave it out all day for the next class or your coaches to pick up. You just killed yourself in the WOD; but please take the few seconds to do the minimal amount of work required to put stuff back where it started. This includes the Squatch Cave if your little ones have terrorized the toys. That makes it easier for the next group and it also helps the sanity of your two anal retentive owners!