Movable Type – Page 119 – SNORIDGE CROSSFIT

"Pick Your Poison"

3 Rounds for total reps:

You will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.

Like FGB, there is no rest between movements. As soon as the first 3 minutes are over, you move immediately into your next movement. Rest 2 minutes between rounds.

The movements:

Row for Calories
Overhead Squats (95#/65#)
Pull-ups

You will choose which movement you do for what amount of time. The order 3mins, 2mins, and 1min doesn’t change. Post total reps (put the row calories in the reps field) and reps for each of the movements per round.

Results

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Yes Rob and I called and coordinated outfits today:

I really liked this WOD format. Similar to the workout we did recently from the Team Again Faster Challenge I programmed this one to choose three very different movements that each likely have a strength or weakness for everyone. These movements also meant you could get similar numbers across each during that same timeframe. A good example would be comparing three different people who each chose a different order and started with either rowing (Pat), OHS (me), or pull-ups (Rob). Each of us started differently but got similar rep totals per round. Allowing you to strategize which one to go 1st, 2nd, and 3rd makes you think and makes it fun.

Marc had a really good idea recently when asking some general questions around scaling and the desired effect in a given WOD. One of the key points of feedback was that sometimes it’s hard to guess what the desired effect of a given WOD is or what time range or rep range we as your coaches are looking for. This got us talking and we will do our best to start writing on the whiteboard (especially for benchmark’s or Hero WOD’s) what time range we should average for certain types of WOD’s. Not to say you can’t have outliers of very fast or slower times for whatever reason; but a general average may help each of you understand how to scale, what we sub and why, and what load to use.

An easy example is Fran. Slogging through a 15 minute Fran is not the same workout as lightening the load and going hard and fast to be sub 10 minutes. Sub 7 minutes is even better. The effect on your body is significantly different than toughing out 95# thrusters and pull-ups one rep at a time. It’s not wrong to do it that way, but it’s a different workout. If we write an average goal time though it can help with those of you deciding how to attack it and what to expect.

Watch: “Scaling at CrossFit Verve” with Cherie Chan – video [wmv] [mov]

Steph demos how to Overhead Squat

(Note the straight bar path, knees out, weight on heels and safe shoulder position):

Notes:

Stop the Slop Challenge:

It officially ends this Saturday (but we know everyone is going to keep cruising along with their nutrition lifestyle)! For those who cannot make it on Saturday for the WOD and weigh-in we will run Jackie on Friday during normal class and have weigh-in’s/pics.

Looking for cooking ideas? See Paleo Plan Recipes

Birthday WOD

Perform two consecutive AMRAP’s (As Many Rounds as Possible) for 11 Minutes of each couplet:

11 Wall Balls (20#/14#)
11 AbMat Sit-ups

*1 Minute rest between AMRAP’s

11 Double Unders
11 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

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Happy Birthday Sangeeta! (And Happy Valentine’s Day everyone)!

Quote of the Day: “This is almost as bad as Michelle’s birthday WOD.” ~ Eric

Sorry for this delayed post. Long day and night finally finishing up the work needed to paint, clean, and close out the old box. Time!

These two AMRAP’s are spicy. Both are gassers with plenty of hip extension in the wall balls and sumo deadlift high pulls. Watching everyone chalk up round after round made me glad I was short on time and had to do a different WOD! Love those birthday’s…

YES. The WB lines are slightly higher than the old box. They start at 9′ (Green) and 10′ (Black) at the bottom. No more “middle of the line” counts crap. Hit them and you are good. Get over it. 🙂

Fast Sit-ups:

Post delayed

Due to the painting of the old box (the bane of my existence) going into the wee hours of the night, yesterday’s post will go up later today.

My Funny Valentine…

Jenna and her new valentine (she has gotten close with her rower during her third trimester):

Our Valentine’s gift to you is a pair of lovely AMRAP’s tomorrow!

Watch: Teri gets her first pull-up (at the age of 59) at CrossFit Kinnick (CA)

Don’t let us hear you say “never” in the box. If you work hard, believe, and go after it you can do whatever you set your mind to. Just see the video of Teri above.

"Isabel"

30 Reps For Time:

Snatch – Power or Squat (135#/95#)

* Partner up for counting reps

Results

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Lucy and Laura meet “Isabel”:

Snatch and go:

Isabel is a benchmark WOD that like Grace is heavy and fast; basically a barbell sprint. Choose power snatch or full snatch (Squat) as both are challenging in their own right. Today we focused on the power snatch after some instruction. Limiting the load to avoid “muscle snatching” or pressing out for 30 reps was the goal to ensure better technique on triple extension, jumping and landing, and turning over locked out. Great effort by all in focusing on form and swapping with one another to count and coach reps!

Videos of some CF athletes that are truly sicfit crushing Isabel:

Isabel, CF Trainers WOD [wmv][mov] » Jan 25 09

Isabel, Josh Everett [wmv][mov] » Apr 13 09

“Isabel Off” Footage of Everett vs. Lipson from the USAW/CF Open 2010 [wmv] [mov]

Pull. Then Pull.

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Pull-ups

Results

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Quote of the day: ““There are 45 reps in ‘Fran.’ That’s 45 opportunities to reinvent yourself.” — Kelly Starrett

Matt coaches his Dirt Corps teammate Dan through some deadlifts:

Today’s theme? Grab a partner and have them “stop your slop”! Having someone both count, judge and push you is invaluable in a WOD. They can help you ignore your inner voice that is pleading to rest and push you to squeeze a little more out of yourself. They can also stop you and remind you to use proper form and avoid injury. By having you occasionally coach it allows you the athlete to directly look for good movement, recognize bad and imprint cues in your brain to use that get your fellow CrossFitter on track.

Read: “No Rep Yourself” from CrossFit Fenway (MA).

Inspectors Ready:

Notes:

Saturday Schedule:

9am Sectional Open Team Training
10am Normal Class Schedule

Come ready to tackle a Benchmark “Girl” WOD we haven’t done yet!

"4 by 4"

4 Individually Timed Runs:

400m Run
Each run is a max effort. Rest 2 minutes between rounds.

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

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Time to Chill:

How many of you saw the whiteboard today and thought: “Is that all?” How many of you asked that AFTER the WOD? Whether you chose to run (yay) or row (yuck) both are pretty brutal when it’s a sprint. Going all out with short recovery periods multiple times is a very deceiving workout.

At any short distance repeat sprints (whether rowing or running) are great examples of interval training. Alternating high intensity sprints with short rest and recovery periods leads to the build up of lactic acid and exceeding the lactate threshold. The benefits of this type of training beyond improved aerobic conditioning also include the development of fast twitch muscle fiber which helps with anaerobic, short duration high intensity exercise. Ideally we would sprint more. It develops speed, power, strength and lean muscle mass.

These guys should lighten up a little:

Rowing Race:

Watch the “Rowing with Greater Intensity” video on Concept 2: Technique Videos for some great tips

Press Off

Strength WOD:

Strict Press
3/3/3/3/3

Checkout WOD:

“The Nickel”

5 Rounds for time:

5 Broad Jumps (6′ mat length/5′ mat)
5 Push-ups
5 Pull-ups
5 Knees-to-Elbows

Results

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Press-off! Jim vs. Moe!

Nan and Mollie tackle “The Nickel”:

Today was strength building time. Developing the press is pure overhead pushing power. Fighting the urge to use the legs or hips to move the barbell is tough when we do so many push-press and push-jerks; but like a dead hang pull-up it’s a movement not to be neglected. The stronger your press the better you can move any load overhead and the faster you can get to more advanced movements like the handstand push-up.

Tomorrow’s WOD: You will have a choice. Be prepared and dress in layers in case you are outside.

“This is you now” by CrossFit Lisbeth

2011 CrossFit Games:

Team Qualification and Affiliate Workout Validation for the Open More info on “Sectionals” or the CrossFit Open starting March 15

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Results

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Jenna in her 9th month of pregnancy ROCKING an overhead squat:

(yes she is scaled; at least for her!)

Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.

The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.

Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.

By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.

Nutrition and Performance Challenge:

Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.

Read “Whole30 Success Story Contest Winner: Jennifer’s Story“

CrossFit Games 2011:

Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]

Cathy says “hi” while Rona shows off a solid OHS:

Learning to Climb

Quote of the Day: “Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing.” ~ Alex Lowe

5 Rounds for time:

20 Double-Unders
10 Wall Balls (20#/14#)
1 Rope Climb (15′)

Scaling Rope Climbs:

10′ Climb for first timers (must demo leg lock)
2 Supine Row Pull-ups from Floor to Standing to Floor = 1 Rope Climb
6 Dead Hang Pull-ups

Results

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People Getting their Climb on!

Michelle Instructing Rope Climbs and Foot Locks:

Foot Lock in action:

Who liked rope climbs? For some it was the first time you climbed a rope since you were a kid. For others it was easy as if you were born in the trees or related to Tarzan. Either way climbing is an essential functional physical skill that everyone should be able to do. Much as lifting something heavy off the ground, carrying something or someone, lifting weight overhead, moving fast and climbing or pulling yourself up to a higher point; it’s conceivable and likely that those skills will be useful or required at some point in your life. It could be a fun WOD or a potential life saving situation that may require you to climb or pull so practice that foot lock and build on the strength to master the rope climb. Oh and when you get your first one, feel free to yell like Tarzan!