Food for Thought – Page 7 – SNORIDGE CROSSFIT

A Couple of Jerks

Strength WOD:

2/2/2/2/2
Push Jerk

* Limit load to what you can safely re-rack onto your shoulders

Conditioning WOD:

21-15-9 Reps of each for time of:

Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)

Results

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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.

“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]

Nutrition:

This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map

Whole30^® Approved bacon by Whole9

CF Events this weekend:

From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.

This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!

3 Days In

15 minute AMRAP (As Many Rounds As Possible) of:

10 Wall Balls (20#/14#)
10 Toes-to-bar
10 Box Jumps (24″/20″)

Results

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Today is Day 9 of the Burpee Challenge. Reminder: Burpees in a WOD do not count…

For those in the nutrition challenge you are three days in. If you started earlier then stick with it and go through the gym’s 30 days! If you are trying to shift to a paleo plan or a full blown Whole30 then likely you are feeling different. Maybe grumpy, sluggish, or just crappy. It’s normal! Fight through it. Soon you’ll be filled with tiger blood.

Read this for what you can expect if you are cleaning up your diet: The Timeline: A Day-by-Day Guide to Your Whole30® | Whole9 | Let us change your life.

Coach Zoe covers the late morning class:

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

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

Results

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Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.”

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article.

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection

The Non-Negotiability of Perfection by againfaster.com

Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra:

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count.

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols
20 Box Jumps (24″/20″)

Results

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Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes.

Congrats to Kyle for hitting WOD #100 tonight!

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED no classes
12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

Bunch of Jerks

Strength WOD:

Every Minute On the Minute (EMOM) for 10 minutes complete:
3 Push Jerks

* Clean from floor, post load.

Conditioning WOD:

2 Rounds for time:
750m Max Effort Row
Rest 4 Minutes between efforts

Results

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Rona posted this Push Jerk coaching cue below she found on the Facebooks. The efficient push jerk demands an agressive jump and land under the bar with a powerful lockout overhead. Keeping the chest angle vertical and the knees out is key to not tipping forward which can result in a miss.

CrossFit Cue of the Day:

“Miss LOW”: Use this for jerks, especially when the weight is heavy and they’ve already missed a rep. I’ll tell them the only acceptable miss is to get too far under the bar. Don’t miss being tall. It’s not about them lifting the bar any higher, they just have to pop the bar 1″ off their shoulders and the rest is a dive to get low and tight.

This helps with people who seem stuck push pressing everything and don’t trust the jerk. I’ll also clap twice [clap, CLAP] so they get the quick acceleration DOWN. You can also say “trap DOOR”, meaning the instant you float the bar, you drop through the floor and catch it locked out. ~ Justin Bergh, CrossFit Level 1 Seminar Staff

Nutrition:

Beat the stress of the Holidays. You can control it. Whole9’s Holiday Simplicity Guide

Do you like artificial sweeteners? Or maybe just every now and then? Read on. Now you have another reason(s) to follow the paleo diet or eat real food.

“Mmm…May I Have Some Poison With That?” by The Lifestyle Leprechaun

Skills and Drills

For time:

1000m Row
20 Pistols
1 Muscle Up
18 Pistols
2 Muscle Ups
16 Pistols
3 Muscle Ups
14 Pistols
4 Muscle Ups
12 Pistols
5 Muscle Ups

Results

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Two advanced skills today with many ways to scale them. Working on your muscle-up? Learning a pistol? How long have you really worked on it? It takes practice and mastering all the basics to get either of them. Stay disciplined and consistent and you will improve. Now imagine if you took 3 years just to get a single under. Read the link below.

Simply amazing and inspiring. Blind but determined. Buying Into CrossFit Sight Unseen – CrossFit Community

Coaching Tip: If balance at the bottom of the pistol position is a problem, try a counterbalance by holding a 10# bumper plate. You can do this on the floor or modify off a box. Think: “drive the car”.

Hangover

5 Rounds for time:
400m Run
15 Hang Squat Cleans (95#/65#)

Results

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Shrug and Pull Under:

Movember shirts are in and look great! If you ordered one then pick it up in the box tomorrow or this week and tell us if you want to bill it to MindBody or bring cash/check ($20). Please pay to pick up your shirt.

MoBros WOD is this Friday the 30th (all classes). Wear your shirt and your Mo if you have one!

Nutrition:

Pre and Post Workout Nutrition Strategies: CrossFit Charlottesville

Burpee Sandwich

3 Rounds for time:

Row 500m
21 Burpees
Run 400m

Results

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Quote of the Day:

Natalie: “Why does Tom hate us so much?” Michelle: “Actually this was my idea…”

Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

Movember shirts are shipping tomorrow. They will be distributed after Thanksgiving.

Nutrition:

A Healthy Whole9 Thanksgiving by Whole9

Recvoery:

7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep by Mark’s Daily Apple

Pull Your Load

Strength WOD:

3 Sets of ME (Max Effort – Ends when you come off the bar; rest as needed between sets)
Strict Pull-ups

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Push Jerks (115#/75#)
30 Air Squats

Results

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Couple of Jerks:

Notes:

10/26: “Frankenchipper” WOD! Sat. at 0930. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
11/30: Advanced RX Test at 6pm (3 spots, you must sign-up in the gym – you must be ready and are expected to know the requirements of the test)

Nutrition and other:

Zucchini Spaghetti (Zoodles) & Meatballs by nom nom paleo

Cooking With Nick Massie: Bacon Sprouts CrossFit Journal

Why Do I Stink When I Work Out? Fox News Magazine