Food for Thought – Page 9 – SNORIDGE CROSSFIT

3 Rep Max

Strength WOD:

Back Squat 3RM

* 20 Minutes to find your 3RM

Conditioning WOD:

For time:

21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
400m Run

Results

View this photo
View this photo

Exploding fist bumps to all the new back squat 3RM’s today!

Quote of the day: “I can accept failure, everyone fails at something. But I can’t accept not trying.” ~ Michael Jordan

Good video from CF Games athlete Blair Morrison of CrossFit Anywhere. Michelle and I met him last summer while visiting her parents in CA and he’s a good guy with a great perspective on CrossFit. He is very unique in his training approach for CrossFit; and is known for workouts in all types of terrain, location, weather and equipment.

His emphasis on failing to get better is right on. Be willing to fail. It will make you better. Whether it’s a heavy lift, an exercise, a strategy, or fixing your nutrition; take a risk and just try. If you fail then learn from it and keep trying. It will make you stronger and make you healthier.

Crossfit Fail from Greg Whiteley on Vimeo.

The other day my daughter finally learned to rope climb at her gymnastics class. It was a proud moment for not only her but also Mom and Dad. She has tried and failed many times so to see her get one and go to almost 20 feet was cool. Today she wanted to climb a rope in the box and after taking it down she promptly did about 5 climbs to 15′ and then decided to make up her own WOD with 2 burpees, 6 push-ups, 5 squats, 100m runs and a 15′ rope climb for a bunch of rounds. I’m glad to see her learning that’s its okay to fail.

'09 CF Games Stadium Chipper

Strength WOD:

5/5/5/5

Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)

WOD:

“2009 CF Games Stadium Chipper WOD”

For time:

30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)

Results

View this photo
View this photo

Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.

Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.

All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview

Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

Strength WOD:
5/5/5/5
Deadlift (10 Minutes to work up to a heavy set of 5 touch and go)
WOD:
“2009 CF Games Stadium Chipper WOD”
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlift (225#/135#)
Results
View this photo
View this photo

Fun throwback workout today. Rather than the team format used at the Games this was just a solo chipper. I remember watching this at the 2009 Games at the Ranch and wondering how many teams would DNF because so many of the women couldn’t hit the 10′ 6″ wall ball target.
Dumbbell Push Press with Lisa:

Use the dip, drive (of the hips) and press to efficiently and powerfully complete this movement.
All Over The Map: Boroumand and Ruiz – 2012 CrossFit Games Interview
Nutrition:

Want the skinny in understandable language on why, what and how the Paleo diet is so effective? It all starts with food. What you eat is the foundation of your health. Pick this up and make it happen. It will change your life.

It Starts With Food: The Official Page | Whole9 | Let us change your life.

whole9life.com

Traveling Handstands: Lindsay in Paris and Julianna in Yellowstone:

"Annie" is Back

Strength WOD:

Load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5%. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Checkout WOD:

“Annie”

50-40-30-20-10 Reps of each for time:

Double-Unders
AbMat Sit-ups

Results

View this photo
View this photo

CF Games: The Northwest Regionals are 2 days away! Coach Mark Buskas will be competing and we will be down there to show our support. We are CLOSED on Friday and Saturday (5/25 and 5/26). NO Classes!

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Where: Puyallup Fairgrounds Americraft Showplex
When: Friday 10am to 5pm, Saturday 9:00am to 5:30pm, Sunday 8am to 4:30pm
Cost: $10 for a day pass, $25 for all 3 days

Go here for more info on schedule and to buy tickets.

Memorial Day Schedule:

CLOSED on Friday and Saturday (5/25 and 5/26) for Regionals. NO Classes! Spread the word!

Monday (5/28) we will have only three class times (11:30am, 12:15pm and 1pm)

**We may add one more time slot. Stay tuned!**

We will run a special Memorial Day Murph workout
Official sign-up for the WOD is on the whiteboard. The 11:30am and 12:15pm and 1pm slots are now FULL
If you do not sign up do not expect to get to go first by just showing up. If you didn’t sign up and show up expect to wait until the 1pm wave is underway.
CF Teens (1/2 Murph) and their parents will have their own shot at 9:30am.

Five Things I Love About CrossFit « Invictus | Redefining Fitness

Do yourself a favor. Read this: “Rest Vs. Recovery” by Whole9

Success On the Slopes

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups
400m Run
15 Handstand Push-ups

Results

View this photo
View this photo

Below is an email from Anna M. that we received this past week that made our day, week, and month! For those who don’t know, Anna is a a downhill skier and recently wrapped up her skiing season. She is one of those crazy people you tune in during the Winter Olympics to watch fly down a very steep and icy looking slalom course at speeds that that can only be described as insane. She is very good at what she does and truly an elite athlete. She has been coming to us throughout her past season to utilize CrossFit to help in her strength and conditioning while she is away from the slopes. Her coach recommended she do it, and when she came in we put her to work with the rest of us. When she isn’t traveling and competing she gets in the gym as often as she can and her hard work paid off in a very successful season. See below.

“Tom, Michelle and my SnoRidge CrossFit Family,

Every year at the end of the season I send out a big letter to my sponsors and supporters. This year I added you guys to the list because of how much you have helped me. I came to CrossFit from a recommendation from my coach on the US Ski Team, who told me that CrossFit would substantially help me. Not only did it whip me into shape –pretty fast I may add, but it also helped me kick ass in this past season! The trainers and the people here at SnoRidge are the best support system here at home as far as working out goes. You guys encourage me to do better and get stronger with every day. I want to thank you for supporting me, and being there to cheer me on with each bit of success I obtain. My season highlights include:

Attending US Nationals (a big huge race against World Cup racers)
Top 5 overall in Super-G and 4^th overall in Slalom at Western Region Spring Series (1^st for my age group)
Being invited to train once again with the US Ski Team
J2 National Slalom Champion
19^th at Canadian National Championships (1^st for my age group)
Ranked 2^nd in the Nation for my age group, behind Mikaela Shiffrin (world cup racer…basically a prodigy)

I can’t thank you guys enough, and I’m very excited to continue my training here this summer 🙂

-Anna”

Keep kicking ass on the slopes Anna and we will keep kicking yours in the gym!

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

View this photo
View this photo

Quote of the day: “Always do what you are afraid to do.” ~ Ralph Waldo Emerson

Congrats to Spencer, James P., Matt, and Teri who all made the Leaderboard today with a strict and RX “Diane”. This rearranged the top times in the gym!

We also switched the scale for those not kipping or doing strict handstand push-ups on the wall to a strict kettlebell press or a dumbbell press (each arm) if a lower weight was needed. This movement emphasizes shoulder strength through the full range of motion and can be more challenging than the pike off the box. The strength needed to complete a strict push-up to touch the top of the head to the floor is the barrier to the HSPU (technically only a “headstand push-up” as the true HSPU is when the top of the head goes below the depth of the hands such as on a set of parallettes). It doesn’t mean we won’t do a pike push-up off the box but look for the strict press to be subbed in as a scaling more often.

Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]

Stretch your calves! Ask the Experts: Dealing with Sore Calves and Achilles Tendon Discomfort: naturalrunningcenter.com

Nutrition:

Greg L. made this and says it’s awesome. Recipe and Video: Cooking Coconut-Crusted Salmon by Michele Vieux CrossFit Journal

Skills and Drills

Skills Work:

3 Rounds not for time (Focus on form and technique):

12 Push-ups
12 Kettlebell Swings (53/35#)

* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.

WOD:

As many Rounds As Possible in 12 Minutes of:

5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)

Results

View this photo
View this photo

So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.

External Rotation in the Deadlift, Clean and Snatch Set-Up by Kelly Starrett: journal.crossfit.com

Nutrition:

“There is nothing healthy about diet soda. It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid. The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity; furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.^11″

Click here to read the rest of this article

From: Diet Soda Depletes Calcium and May Increase Heart Attack Risk

Flop, Drop, Drive and Press

10-9-8-7-6-5-4-3-2-1 reps of each exercise for time:

Burpee Box Jumps (24″/20″)
Push Press (115#/75#)

Results

View this photo
View this photo

Quote of the day: “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” ~ Knute Rockne

Spring Break is officially over! Lots of you returned today for your first WOD in a while and the vibe was great, lots of cheering and plenty of high fives. Glad to have you all back.

The Warm-up. Vital to preventing injury, getting your body and mind ready, and prepping for the impending workout of the day. We always have a unique one each day and while we vary the styles of them; they are programmed by your coaches to get you ready for the specific movements you will encounter as well as work in movements and skills that may be goats, advanced or not intended to be done for time (like Turkish Get-ups).

“The Everett Warm-Up” CrossFit Journal preview video [wmv] [mov]

Nutrition: Change Your Habits, Pt. 2: Willpower by Whole9

Take Your Medicine

Gymnastics Skill Work:

Handstand Hold and Handstand Walk practice
12 Minutes

Main WOD:

5 Rounds for Time of:

15 Med Ball Clean to Wall Ball Throw (20#/14#)
100m Run
7 Chest-to-Bar Pull-ups
100m Run

Results

View this photo
View this photo

Who loves the med ball clean to wall ball throw? Besides some conditioning today this workout emphasized the clean which you will see again tomorrow. More Oly work!

Thanks Coach Mark for the new warm-up and group stretch and props to those who were able to complete the handstand walk puzzle today. Rob W. did the whole puzzle with no breaks!

“Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing CrossFit“ from CrossFit NYC

We are finally taking a vacation. Granted it’s only two days this weekend but for us that is a huge freaking deal. So much that my daughter has been babbling non stop about PACKING for it. She wouldn’t go to sleep tonight and asked every question possible about where we are going and what we are doing that I fear she is in for a pretty epic disappointment if there aren’t giant pink Easter bunnies, dolphins, whales and unicorns singing on the Washington coast to her the minute we drive up to our Barbie Malibu Cottage complete with a seashell roof and her own private jacuzzi tub.

That said I have to say we are excited for a short 2 day getaway. Why am I sharing this? Because other than the Games this is pretty much our first vacation and time away from the gym in a couple years. Lame. What’s cool is that we have such an awesome group of coaches that are willing to cover for us and each other when life gets in the way of CrossFit (as crazy and unbearable as that thought is). Thank you to all of our coaches who are beyond awesome and especially for letting us take a couple days as a family to recharge and do handstands on the beach. See you all Monday. We’re off to find Easter bunnies, sea shells and dolphins.

* Note to avoid confusion there is NO change to Fri./Sat. classes. They are covered! Get your butts in the gym!

Max Climb

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

View this photo
View this photo

“Four Down” CrossFit Games

12.4 is officially over. Likely everyone is still feeling it though. Only one more Open WOD left this week. Props to everyone for powering their way through “Karen Plus 30 Muscle Ups for time”. The last WOD will be announced this Wednesday at 5pm. With one to go keep your fingers crossed for Coach Mark who is currently in 49th place. Top 60 men and women will make it to the next level at Regionals.

Mark knocking out MU’s (photos by Matt P.):

Nutrition:

The NY Times laughably claimed eating red meat increases the risk of death. Fortunately, Zoe Harcombe explains the flaws in their study.

Gary Taubes reacts to the bad science rampant in public nutrition: “Science, Pseudoscience, Nutritional Epidemiology, and Meat“

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bar

Results

View this photo
View this photo

Standards:

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]

Annie Thorisdottir 13 rounds + 8 push press (20″ box, 75lb push press).

Open competitors remember to submit your RX reps to the CrossFit Games Open! You have until Sunday afternoon to submit so we can validate your score. Great effort on what looked to be a brutal 18 minutes today. Thanks to everyone for helping the classes run quick as this was a bit of a logisitical challenge to get everyone through in two waves. Big props to everyone who stuck around and cheered each other on. That’s what it’s all about.

“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]

Nutrition:

Read this: “Heart Surgeon Speaks Out On What Really Causes Heart Disease” sott.net