Movable Type – Page 129 – SNORIDGE CROSSFIT

"Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

Compare to 1/22/2010

“Nancy” AKA Best WOD Ever!

Nancy Demo with Dave Leys [wmv] [mov]

Congrats to Rona and Sangeeta who both hit their 1 year anniversary of CrossFit! (Rona’s was tonight and Sangeeta’s was last week). The changes, progress and PR’s you each have achieved this past year are simply awesome. Keep it up! You inspire those around you.

This Saturday after the WOD (11am) I would like to gather those interested in Sectionals for a chat on upcoming training and preparation. Please let me know by posting to comments if you can make it (or send us a message but comments is easier).

Hang Loose

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

15 Hang Power Cleans(115#/75#)
12 Ring Dips
21 AbMat Sit-ups

Results

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Jorge “Gets Busy Living”:

Why “Hang Loose”? Specifically think “loose” as it relates to your grip on the bar in the clean when receiving it in the rack position. Many who learn the clean relate how at first it hurts the wrists and that the elbows can’t come up because of a lack of shoulder flexibility. If you can stick your arms out in front of you and bend your elbows to touch your shoulders with either your fingers or your thumbs then you are likely more flexible than you think. While you can work on improving wrist and shoulder and tricep flexibility, the often overlooked point is to avoid that “Death Grip” on the bar. That will result in a very poor rack position, as well as keeping the bar in a position that makes squatting or jerking the bar inefficient and counter productive. Having the bar out in front with the death grip will pull the chest forward and the athlete’s weight on the toes rather than the heels during the clean. It also usually results in a reverse curl and barbell swing to get the weight up. The last and most important effect of a poor rack position is a loss of a stable midline or “core”. Add a little more weight to the bar and it simply will = epic fail.

Finish the clean with a relaxed grip and open up those fingers. Let the bar rest on the chest position and push those elbows up as you OPEN the fingers. Once you realize that you can open the fingers the elbows will follow. The below pictures illustrates the two positions.

“Tight Grip” keeps elbows down and bar out in front vs. “Loose Grip” allows the Elbows up and bar in the Front Rack:

Coaching Tip: Work the “Rack” position and Front Squat to improve the Clean

With a PVC or barbell:

Put the bar on your shoulders in the rack position and stick your hands straight out in front
Bend your arms and touch the bar with the top of your fingers (palms face the floor)
Front Squat and keep your chest up and weight on the heels
Next stick your hands straight out in front of you and keep them level to the ground
Balance the bar and Front Squat and keep your chest up and weight on the heels
Last bend the arms and touch the bar with the first few fingers on each hand (palms face the sky)
Front Squat and keep your chest up and weight on the heels

High-Hang Power Clean video

Hang Power Clean video

Certifications and Rest Stop Nonsense

Sean busting out 174 reps for the 2 minute Double-Under Challenge at the windy Wild Horses Monument at the Columbia River Basin Scenic Overlook:

Sean and I returned today from Spokane where we completed the USA Weightlifting Level 1 Sports Performance Certification. We spent the weekend having fun reviewing Oly lifting basics for a day and a half, and lifting a little weight; all while filling the time chilling out, searching for good food, a spicy hotel WOD, a rest stop challenge, lots and lots of coffee, plenty of fast food chain and gun shop sightings, and a chance meeting with Buddy the Elf’s sister at a downtown Starbucks. Seriously, she worked there. Straight from the North Pole, she was amazed we were from the “city” where things must be “shiny and sparkly”. All she needed was the yellow tights and green hat. Were it not for our like of road trips, CrossFit and all things mundane we might have gouged our eyeballs out over there.

Seriously we did have fun, learned some new cues and progressions, and realized the quality of the CrossFit certifications we have attended has set the bar high. Simply put while this cert was valuable in it’s own way, it doesn’t hold a candle to the CrossFit Olympic Lifting Certification. That said we are glad to have learned what USAW provides coaches and athletes in the way of tools to better teach as well as learn the skills required for weightlifting (AKA the Olympic Lifts).

This week has some great WOD’s in store and will start incorporating a few advanced skills and lifts needed to work on for those thinking of Sectionals. On Saturday the class format will have a Sectionals Prep WOD and a General WOD. For those desiring to compete in February (tentative date), then the Sectionals Prep WOD will be for you. By the way, you need to let us know if you plan to compete as our “training camp” will be starting soon and I want to know who this includes so I can evaluate skills and program accordingly. The rest of the week will cover AMRAP’s, Oly lifts, gymnastics skills, a benchmark, strength work, and a birthday WOD. Who’s ready for some fun?

2k Row

For Time:

2000 meter Row

Results

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Eric and Kamran with some CrossFit Maui style:

We just completed 5 days of main site WOD’s. All hard, some heavy, some new, some old. I picked this mix of programming to cover basic bodyweight movements, an Oly lift or two, a benchmark, a cardiorespiratory endurance test, and some strength/skill training. Often the WOD’s on the main site have heavier loads, advanced skills, longer time or larger task dependent variables. Usually the combination of movements are brutal and surprisingly effective. Many times the majority of CrossFitters should or do scale them. Not really different from what we normally do, but choosing workouts entirely from main page programming allowed everyone to get a taste of how following the main site can feel. We will now return to your regularly scheduled programming…

Notes:

Read: “Going RX’d Doesn’t Mean Sh**!” by CrossFit Mission Gorge

Congrats to all who ran in either the Turkey Trot or the Pineapple Classic today. I know there were several who ran. Amanda shared that she PR’d her 5k time by 2 plus minutes!

Do you eat chicken nuggets? After seeing this story will you continue to? Just what is mechanically separated meat and why in the name of Paleo would we eat it?

"Clean and Jerk plus Cindy"

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Hmmm, someone seems to be a “poser”…

Congrats to Cristin on getting her 1st Double-Under last night! Then her 2nd! Just another display of awesomeness.

Tomorrow is our last day of WOD programming using main site WOD’s for the entire week.

Sean and I are in Spokane attending the USA Weightlifting Sports Performance Level 1 Certification. By Sunday evening we hope to be USAW certified coaches in Olympic Lifting!

HQ Trainer’s WOD demo (Kettlebell Swings, Wall Ball, Pull-ups) [wmv] [mov]

Random notes:

Announcing the SnoRidge CrossFit Secondhand Store!

Please check if any of this is yours to claim. Lost and Found is growing and our cubby isn’t. Please pick it up before we donate it to a good home.

Tomorrow are several happenings around town, good luck to any who are racing!

10am WOD at the box of course, capping off main site week
Turkey Trot 5k Race on the Ridge
Pineapple Classic 5k Obstacle Race in North Bend

"Annie"

“This nation will remain the land of the free only so long as it is the home of the brave.” – Elmer Davis

For time:

50/40/30/20/10 reps each of:
Double Unders
AbMat Sit-ups

Results

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“Main Site Week” continues with Annie:

Welcome to Jule from CrossFit New England (doing AbMats above in the yellow shirt) who dropped in today with Don for the WOD and crushed it!

Veterans Day:

Veterans Day, also known as Armistice Day or Remembrance Day in other parts of the world, falls on the anniversary of the signing of the Armistice that ended World War I. United States President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919 by saying, “To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

Notes:

This Sunday is “Movie with A Mission” at the North Bend Theatre, to benefit the CARES Foundation. Why are we telling you this? Nan close friends’ child suffers from Congenital Adrenal Hyperplasia. She also asked us to promote awareness and donate something to the silent auction for the benefit (we donated a “Elements package”).

Here’s the background in Nan’s own words:

“I wanted to forward you some information from my very close friends Dawn & Mark — Their son Wyatt was born with a condition called CAH, or Congenital Adrenal Hyperplasia – and each year they choose a venue to raise funds to donate to the CARES Foundation, working for a cure for CAH. A few years back Dawn and I hiked 38 miles in 24 hours for “Hike for a Cure” — This year they’ve rented out the North Bend Theatre on Nov. 14th for a family-friendly movie and silent auction, all proceeds going towards CARES.”

“Movie With A Mission” Details:

What: Herbie the Love Bug movie and support a worthy cause at the same time!
When: A silent auction will be held at 1pm followed by the movie around 2pm.
Cost: Admission is $10 per person at the door and includes popcorn and drink
Benefits the CARES Foundation
Buy tickets on-line
Sneak peak at our Silent Auction prizes…Salmon fishing for three, ski tickets, duck hunting experience, Lobster experience, massages, hair cuts, a month of CrossFit, ski and bike tune-ups, box of games and more…
Click to see the full list of auction items

Bring the kiddos to see Herbie the Love Bug and help a worthy cause at the same time!

"Lumberjack 20"

Honor a veteran on this Veteran’s day. In fact honor one everyday!

“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.”

~ President Ronald Reagan

Lumberjack 20

20 Deadlifts (275#/185#)

400m Run

20 Kettlebell Swings (70#/53#)

400m Run

20 Overhead Squats (115#/85#)

400m Run

20 Burpees

400m Run

20 Chest-to-Bar Pull-ups

400m Run

20 Box Jumps (24″/20″)

400m Run

20 Dumbbell Squat Cleans (45#/30#)

400m Run

Results

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, and those killed in the murderous rampage.

Snatch-tastic!

Strength WOD:

Snatch one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Sub Power Snatch and Overhead Squat if you cannot perform a full Squat Snatch)

Immediately after complete the following Checkout WOD:

5 Rounds for Time of:

4 Overhead Squats (95#/65#)
20 Double-Unders

Results

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Justin PR’d his snatch today:

CFHQ Trainers James Hobart, Chuck Carswell, and Heather Bergeron demo the Snatch WOD [wmv] [mov]

The Snatch is one of the two Olympic weightlifting movements and the most technical of them all. It takes great skill, practice, concentration, speed and commitment. It also requires an ounce or two of courage. Pulling under a heavy bar can seem scary, but if you build on the right technique and cues at lighter loads and ingrain those movements then over time fear will be replaced with confidence. For those not ready for the snatch, work on the power snatch or hang snatch and then the overhead squat. Be patient!

Today we tried a recent main site WOD format that we have never done. A twist on the “every minute on the minute” format this one also allowed for staying at one rep but continually pushing to establish that 1RM and manage your weight changes in a tighter time. It turned out to be a truly fun format and one we will use again. After that strength work we ran through a quick checkout to build on overhead squat technique that will translate to stronger snatches.

Basic steps to success on the Snatch:

Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
Clear your mind and picture success, take a deep breath
LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
Passing the knees: Shins are vertical, head neutral, pull to extension
Triple extension: extension of knees, ankles, hips while arms are still straight
Pull under: Jump aggressively under bar as arms bend
Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
Stand: Drive up out of the squat with feet coming in line and bar locked overhead

Olympian Chad Vaughn and the Snatch:

Sean snatches:

Get Back To The Bar

7 Rounds for Time of:

10 Wall Balls (20#/14#)
10 Pull-ups

Results

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Do those wall balls fast then race back to the pull-up bar:

WOD Demo with Kevin Montoya [wmv] [mov]

This week is going to be a programming twist. We are going to use main site WOD’s at least for this week. Not in the same order but the WOD’s are still taken from the main site. The reason is two-fold. The first is when I followed the main site before on my own I realized I hit areas in my training that pushed me in different ways. Doing WOD’s I had avoided, putting movements during a week that I felt were tough as part of a larger group of workouts, or in that the WOD’s were so consistently hard that I wondered if I would be able to complete them. It also helped me train and learn new skills or lifts I had not been focusing on.

The second reason is that main site WOD’s are typically hard and deceiving most of the time. As we approach Sectionals in the new year consider if you are interested and planning to compete. If so then endeavor to hit the WOD’s this week with the goal of how many can you do RX’d yet with good technique. If you need to scale then by all means scale. At the end of the week look at how many WOD’s you scaled, then use it to help evaluate what areas are weaknesses and what are strengths. Be honest about what your expectations are for Sectionals and your goals for training to improve on those weaknesses before then.

If at the end of the week you know you want to compete, talk to us and let’s ensure we map out some training guidelines between now and then to focus on. If you aren’t planning to compete, then no worries. I guarantee the WOD’s will still give you a good butt kicking and a serious challenge. Either way it’s brutal fun!

Events:

This Saturday is the Pineapple Classic 5k in North Bend. Who’s doing it? I know there are a few teams out there and a few people looking for a teammate. Write your name and team on the whiteboard in the box and also if you are looking for a team. We also are planning to still run class on Saturday as well.

Pics from Saturday’s Mt.Rainier’s Strongest Man and Woman Event 5:

"Take Your Medicine Ball and Go Home"

In teams of 2 storm through the following for time (Teams of 3 add 50 reps per exercise and run 600m):

400m Run with Med Ball (20#/14#)

100 Burpee Med Ball Clean

100 Medicine Ball Push Press

100 Sit-ups

100 Push-ups

100 Medicine Ball Chest Pass

100 Squats
400m Run with Med Ball

Rules:

Each team member must carry the med ball for part of each run
One team member works at a time per exercise (team runs together)
Teams are free to split up the reps as they see fit
RX’d for Men is 20#; Women 14#

Results

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Mark lifting a stone version “med ball” while Pat films: