Food for Thought – Page 8 – SNORIDGE CROSSFIT

"Annie" All Cleaned Up

For Time:

10 Power Cleans (155#/105#)
50 Double-Unders
50 AbMAt Sit-ups
8 Power Cleans
40 Double-Unders
40 AbMAt Sit-ups
6 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
4 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
2 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups

Results

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Last week was Snatching “Annie”, this week is “Annie” All Cleaned Up (Annie being a CF Benchmark Girl workout of just the Double-Unders/Sit-Ups). Back in April we did a version called “Power Clean Annie“. It was lighter (135#/95#) and had a total of 25 Power Cleans to today’s heavier 30 reps. Compare your results today to back in April if you did both. I saw several PR’s or progress of some sort (DU’s or load).

Nutrition:

Read this: Six Reasons Why The Whole30 Didn’t Work For You by Whole9

Michelle and I have both completed a Whole30 program with great success. We achieved and in some cases beat our expectations we had going in. We stayed 100% strict for 30 days (and actually did a Whole45 before our “cheat”) and saw some pounds come off, sleep and recovery improve, and performance in workouts get better. At the same time a nagging injury I had healed up. Eating cleaner directly improved my health, cut down on inflammation and got my body “on track” by tuning up the 10% where we stray off course of our typical paleo-influenced lifestyle. For those of you who are considering kicking off another 30 day challenge or who may have tried one and not felt that it worked then read the above article and think about whether any of it applies. It has some great points to consider and can help set realistic expectations going in.

Max Climb

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
3 Deadlift at 70% of 1RM

Conditioning WOD:

For Time:

3 Minutes of Max Effort Rope Climbs (15′)
1 Minute Rest
3 Minutes of Max Effort 5m Shuttle Runs
1 Minute Rest
3 Minutes of Max Effort Wall Climbs
1 Minute Rest
3 Minutes of Max Effort Row (Calories)
1 Minute Rest

* Touch the ground on each shuttle run turnaround
** Wall climbs begin and end with chest on floor; chest touches wall at top

Results

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View this photo (Results Pt. 2 Update: All scaled to supine rope climbs minus Rob W., Mums and Jeremy. #5pmcoachfail)

Great day for a little deadlift work and then a tough max effort checkout that was sure to find a weakness. Simply go hard for 3 minutes at a time. Easy right?

Read:

“When were we taught to compare ourselves to others? When were we taught that what someone else did was better than what we did? Did it start in grade school when we got picked last for the kickball team? Or maybe in high school when our classmate Jessica did something right while we were scolded for doing the opposite? Or was it when we got older and our best friend lifted more than we did at the gym?

Whatever the situation may be, we compare ourselves. We compare ourselves to friends, classmates, coworkers, and even our significant others. We worry about what others are accomplishing and dwell on what we have not. And while worrying, we forget our own accomplishments. We forget our goals. And we forget how far we have come.

I watch people compare themselves every day in the gym. I watch them stare at another person’s barbell while they load their own. I watch them worry about beating another person’s time so much they completely throw form out the door. And I watch others sink into frustration and sadness when they don’t beat their friend’s score. But what is that accomplishing? How are we improving ourselves if the only thing we are doing is steering off our own course and trying to follow the path of another?”

Read the rest at: “Two Paths” by Juli Bauer, Again Faster Equipment

Hand Care 101 by CrossFit Park City

Cardio Day

2 Rounds for time:

800m Run
15 Knees-to-Elbows
30 Hand Release Push-ups
500m Row

Results

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Video: CrossFit: Beauty in Strength

Nutrition: The Legume Manifesto by Whole9

That's a Big Pood

Strength WOD:

8 minutes to complete:
Shoulder Press
3/3/3/3

* Power Clean from floor

Conditioning WOD:

For time:

400m Run
21 Kettlebell Swings (72#/53# or 2 Pood/1.5 Pood)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees

Results

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Demon Pood:

What’s a Pood? It’s a Russian unit of mass. In CrossFit, the main numbers we use in kettlebells are a 1 pood (~36 lbs.), a 1.5 pood (53#), and a 2 pood (72#). Now that you know what it is, please feel free to make inappropriate pood jokes in the gym.

Food for thought:

Quote of the Day: “As a gym owner and a trainer, when I see people move bad at the very start of a workout, all I can think is that is the culture at the gym they come from. It’s a direct reflection of the owners/trainers at that gym.” ~ Freddy Camacho, CrossFit One World

Read the following link to understand the way both Michelle and I (and your fellow coaches at SRCF) feel about local CrossFit competitions. While we fully endorse competing and love to see our people put themselves out there; above all we encourage you to focus on the importance of good movement and good technique first. I feel that we do pretty well in this area and that we have a strong culture that fosters good movement, scaling and safety in our training.

CrossFit One World: BEWARE OF COMPETITION MADNESS

Snatch and Run

Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Hang Squat Snatch

* Post loads, re-grip allowed

Conditioning WOD:

3 Rounds for time of:

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

Results

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Quote of the day: “When the arms bend, the power ends!” ~ Coach Mike Burgener (on pulling early in the snatch)

“Health And Wealth” with Coach Glassman at the CrossFit Tour, Big Sky Montana – video [wmv] [mov] [HD mov]

Crossfit•Rocktape Power Taping Clinic for Athletes -KING CrossFit AUG 23

Nutrition:

Amanda posted this on our Facebook group today and I figured we should also share it here. Some good nutrition resources are just a click away!

Quick call out to all the peeps who just finished OnRamp or are just starting OnRamp – if you’d like to dial in your nutrition there are some great resources available:

Living Paleo Facebook group w/ SRCF peeps who talk about – what else? Paleo!)
Whole9 (resources for anyone interested in paleo or doing the Whole30)
SnoRidge Paleo | Booty Slappin’ Recipes:

snoridgepaleo.com (recipe website for paleo dishes from SRCF)

A Week of Heroes: "White"

“White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run

Results

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Quote of the Day: ‎”I think people get so caught up in individualized programming that they lose the fact that you have to be a competent athlete before anything else.” – Rudy Nielsen, The Outlaw Way.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

The foot lock, learn it. There are several styles, but no climbing without one:

Notes:

The new CrossFit Community Site is live!

Paleo Power Lunch: Easy, Filling, & Delicious Workplace Meal Strategies – Whole9

"Randy"

For Time:
75 Power Snatches (75#/55#)

Skill Work:

Pick a “goat” and work on it

Results

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This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy is an all out barbell sprint. Halfway through the back tightens, the shoulders burn and the heart is pounding. It’s like 7 minutes of burpees. Only better because it’s a barbell. Like any Hero workout, knowing what it’s for is important and makes you go harder.

Well said. Read it: 10 Reasons Why CrossFit Isn’t Working For You by CrossFit South Bay

Saturday is the 31Heroes WOD. Sign up. Get a partner. Buy coffee. Details here. We have three heat times. 0930 (full), 1030, and 1130. Sign up on the whiteboard in the gym.

Upcoming Events:

Seminar/Clinics:

8/23 King CrossFit: Rocktape Power Taping Clinic for CrossFit Athletes

Local Competition:

8/11 Maple Valley Crossfit Benefit Team Throwdown for Africa

8/26 WODFest at Gasworks Park in Seattle

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

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Today was raining PR’s on double-unders. Natalie, Kyle, and Christa all got them. Both Kyle and Christa got theirs in the 7pm class and Molly learned to ride Ash’s bike after the same class. What do those things have in common? My class. Boom. (Natalie PR’d this morning so Michelle can claim that one).

Get your team signed up for 31Heroes this Saturday! Read here for details.

Notes:

Read this: “CrossFit is Dangerous??? And How It Very Literally Saved My Life” by Miranda Oldroyd

Simply being stronger saved CFHQ Trainer Miranda Oldroyd from the very real possibility of becoming paralyzed after a car accident that left her with a broken neck…that the ER missed and she didn’t know about for over 2 weeks! This story is a good testament to why getting fitter benefits you in ways you don’t always think about.

Weightlifting at the Olympics: Records Tumble As Kim Takes Gold

If you have time, stream the men’s and women’s Olympic Weightlifting events. It will make you feel completely inferior and pathetic the next time you snatch or clean at the gym.

Down In Front

Strength WOD:

Front Squat
3/3/3/3/3

* 20 Minutes; find a heavy FS

Conditioning WOD:

5 Rounds for total working time:

7 Front Squats (135#/95#)
15 AbMat Sit-ups
200m Run
Rest 1 Minute

Results

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Elliott just out of OnRamp front squatting and looking good:

This Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Welcome back to Christa F. who returned to the cult…I mean gym tonight! We missed ya!

Triple 7

Strength WOD:

Power Snatch
1/1/1/1/1/1/1

* 20 Minutes; no split

Conditioning WOD (from the 2010 CF Games Sectionals):

7 Rounds for time:

7 Power Snatches (95#/65#)
7 Box Jumps (30″/24″)

Results

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First: Congrats to Lindsta (Lindsay) for hitting the 250th WOD milestone tonight. PR’ing a power snatch is straight gangsta!

Second: This Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Third:

CrossFit One World: “Are You the One?” by Freddy Camacho

Everyone should read this. If you are reading this, then likely you are “one” (since I assume you wouldn’t visit this site everyday if you weren’t a sick CrossFitter like me). If you aren’t, then you likely were the other “four”. I’ve always said that CrossFit is NOT for everyone. It’s for ANY one. Any one person who is dedicated can do it. Regardless of ability and fitness level. You can always scale something. What you cannot scale is the desire to train hard daily, the will to be uncomfortable, to set and achieve goals, and to pursue a better you. That comes from within.