Movable Type – Page 168 – SNORIDGE CROSSFIT

Turkey Trot

For Time:
5k Run

(Snoqualmie Turkey Trot, Winter Pineapple Classic, or any 5k route of your choice)

Check here for Turkey Trot results to be posted

The Snoqualmie Ridge Turkey Trot 5k and Kid’s 1k was today in downtown Snoqualmie. SRCF fielded a group of 14 runners plus a host of kids who ran in both races. The course starts at the school and winds through the streets, rolling hills and paved bike paths of beautiful Snoqualmie Ridge before finishing back at the school. We lucked out with perfect blue sunny skies on a nice cold and crisp morning with a spectacular backdrop of snowy Mt. Si and the Cascades. Winter is here!

It was a great race and congrats to those who ran either the Turkey Trot 5k or the Pineapple Classic 5k in Seattle (Jana ran this one) today! We will look for another race soon for more of us to blanket the field. Speaking of blanketing the field, special note goes to Pat for a dominating performance in the 5k by finishing 21st overall out of 750 runners (21:36)! While everyone’s performance was great, this one is noteworthy! Let’s do it again soon!

SRCF Turkey Trot Gang (Not pictured: Nan, Paul, Eli, Curtis, Moe, Dan):

Some of the Squatch Kid Racers:

Snatch It Up

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

12 Power Snatch (65#/45#)

10 Push-ups

Results

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Deceptively hard workout:

Hey turkey’s, there’s no class tomorrow!

Snoqualmie Turkey Trot 5k Race is tomorrow at 9am! Looks like many of us are running and even several of the kids are going to run the 1k. After you get your timer and race packet plan to look for one another near the start area and we will link up as a group for a pre-race group photo. If you haven’t registered you can still register at the race. Gobble gobble!

Race Day Schedule

07:00 — Bib # Pickup & Race Day Registration (inside CVES gymnasium)
08:45 — Registration and Packet Pickup Ends
09:00 — Start of the Kid’s 1k (Ridge St. in front of CVES)

09:15 — Start of the 5k (Ridge St. in front of CVES)

09:15 — Pancake Feed Begins (CVES Cafeteria)
10:15 — 5k Course Closes
10:15 — Awards ceremony (CVES Cafeteria)

Parking
There are 746 pre-registered runners and another 50-100 likely to sign up on Saturday morning. This is 340 more people than we had last year. So parking will be very limited. I strongly encourage those who can to walk to the race. If you must drive, you should be aware that there will be no parking on Ridge St. in front of CVES. The road will be closed from 7am to 11am for the race. Parking will be available in the CVES main parking lot but accessible only from the Baker St. entrance. You may also park in the lower portion of the community park parking lot closest to the tennis courts. All city streets are open for parking with the exception of the aforementioned closure.

Registration/Bib Pick Up
Day of race registration and bib pick up begin at 7:00am Saturday morning inside CVES. Please arrive early as we have more nearly 750 pre-registered runners to process and another 50-100 expected to sign up on race morning. When you arrive, please locate the appropriate line based on the first letter of your last name. You will be given your bib number, timing chip (5k only) and t-shirt at that time. Goodie bags will be given out at the finish line.

T-Shirts
You must be present at the race to receive your t-shirt. Shirts will not be mailed, dropped off or otherwise made available.

Chip Timing

This race is USATF certified and will be chip timed. Each 5k runner will wear an ankle bracelet chip that will accurately detect your total elapsed time on the course. Volunteers will be at the finish line to remove those chips once you are finished. Please make sure you do not accidentally sneak through the chip removal station at the finish line as the replacement cost for the chips is $30 each.

Mile Markers
Not only will every mile be clearly marked, but each will be exactly accurate. If you are used to running races with inaccurate mile markers, then you are in for a real treat on Saturday.

Course Maps

Course maps are viewable online: 5k map; 1k map

Bathrooms
All pre- and post-race activities will be inside the warm confines of CVES. The bathrooms adjacent to the gymnasium will be open and available from 7am to noon. There is also a bathroom at about the 2.75 mile mark of the 5k at the community park.

Water Station
There will be one water station at roughly the halfway point in the Garden Ct. circle. There will be water only; no sports drinks.

Pancake Feed
A special thanks to IGA for sponsoring the post-race pancake feed beginning at 9:15am which is free to all runners and open to the rest of the community for a charge of $5 per person and $15 per family. There will be pancakes, juice, bacon and coffee for all.

1k Kids Run
The 1k Kids Run starts and finishes on Ridge St. in front of CVES. It will start promptly at 9:00 am. Parents who are running the 5k will have time to join their children for the 1k if they so wish. The 1k is a non-competitive run. All pre-registered 1k runners will receive their free t-shirt when they pick up their bib numbers on race morning. The course circles the school so kids will be in plain sight on a completely closed road for the entire run. Parents are welcome to run with their children and do not need to register to do so. Finisher’s medals will be handed out to each participant at the finish line.

"Christine"

3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box Jump (24″/20″)

Results

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Future Firebreathers:

Another day, another benchmark workout. The triplet of rowing, deadlifts and box jumps was brutal on the lower body. Constant hip extension movements that tested stamina to strength to power and speed. One area we want to note concerns box jumps. This question has come up frequently and after some discussion we have decided how we are going to handle scaling vs. RX’d box jumps.

First, some basic physics: Work is a function of force multiplied by distance. If you jump 20″ or if you step 20″ the work is the same. Your weight moving 20″ vertically. Power is work divided by time. The faster you move, the higher your power output, and the more watts or horsepower you produce. As CrossFit is about moving large loads over long distances quickly, the goal is to harness and maximize your power output with each rep, exercise and WOD. The greater the power, the greater the output of your body. That drives the greatest performance and results. As your fitness, technique and conditioning improves, it will allow you to become more efficient while producing more horsepower.

Okay enough about physics formulas, the bottom line is this. If you step a 24″/20″ plyo-box (Men/Women) or jump it your work is the same. The faster you go however is the goal to driving adaptation in your body. We will count both as RX’d based on height but moving forward we will list “stepping” and “jumping” next to your results. Jumping is faster than stepping. If you are slower jumping, it’s not because the movement isn’t faster, it’s because your endurance and stamina are weaker. To forge greater fitness, I recommend jumping. Box jumps are great skill transfer exercises to the Olympic Lifts, which are reliant on speed through the middle. Stepping won’t help you develop that speed you need to learn how to perform snatches, hang cleans, squat cleans and power cleans. If you start jumping but become so gassed you take some steps then that’s okay. If you are injured and have to step then no worries. Just know that the goal is to improve your skills and conditioning to jump higher and faster.

Oh and the other reason we recommend jumping if you can? They are called box jumps. Happy Friday!

Honoring Heroes

“He who dares to die, to lay his life on the altar of this nation’s need, is beyond doubt the noblest development of mankind.” ~ Gen. Douglas MacArthur

“Michael”

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

3 Rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups

or:

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang Power Clean
6 Push Jerk

or:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq.

21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Results

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Today was Veterans Day. In honor of our veterans and their service to all of us and our country we picked three different Hero WOD’s (representing the Army, Navy/Marines and Air Force) and had each of you choose one to pay tribute to. Knowing a little bit about why and who these WOD’s are named for helps put it all in perspective. Each time you do one of these think about their sacrifice, what it stands for and then just let it push aside the temporary pain and discomfort of your workout. For a well written explanation to why these WOD’s exist read on here from Z Fitness.

For those who currently serve or have served our country we thank you, for those who have sacrificed we are eternally grateful.

Pop and Drop

Strength WOD:

Squat Clean

3/2/1/1/1

Then complete the following:

15/12/9/6/3 reps each of the following exercises:

Burpees
Squat Cleans (95#/65#)

Results

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Quote of the day: “I actually pay money for this?!” ~ Laura post burpees and squat cleans

Post WOD tired people:

Don’t forget tomorrow is Veteran’s Day! Thank a veteran or service member, fly the flag, and remember those who sacrificed so much for all of us.

Notes:

The Snoqualmie Ridge Turkey Trot 5k and Kids 1k advanced registration is closed but you will be able to register at the race.

Click below for Schedule and race details:

Continue reading “Pop and Drop”

Breaking in the stripes!

5 Rounds for time:
20 Wall Balls (20#/14#)
10 Dumbbell Lawnmowers (each Arm) (35#/25#)
10 Dumbbell Hang Power Clean (35#/25#)

Results

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Quote of the day: “Tell Michelle I am lining up over on the right side, the line is off about half an inch and I need all the help I can get.” ~ Marc commenting on the new wall ball stripes.

Stripes!

What’s the “lawnmower”? No we aren’t doing yard work. Similar to starting the lawnmower with a pull, it’s an exercise that activates the core stabilizers. By keeping one leg off the ground while pulling the dumbbell from the ground upward into the chest you are forced to work on balance, trunk stabilization and coordination. The other aspect this WOD uncovers for some is the relative imbalance in strength from one arm, leg or side of the body to the other.

Steph and Erin demonstrate the “Lawnmower”:

Notes:

Turkey Trot is this Saturday! We have several Turkey’s trotting the 5k and Kids 1k races. The Saturday 10am class will be cancelled in lieu of the bulk of us ruffling our feathers on the streets of Snoqualmie. There’s still time to sign up.

Evidence Based Fitness: Before and After

Today’s post is simply to show the evidence of CrossFit. Several of you have asked us if we ever used to be less fit or out of shape. Both Michelle and I have always been up front and honest that prior to CrossFit we had never been as fit, certainly never as lean, and definitely never as strong.

Here are some “before CF” and “after CF” pictures of us:

2003 (CrossFat!):

2007 (6 months into CF):

2008:

2009 (CrossFit and Paleo influenced diet):

At various times throughout my life I have been in different stages of what I termed “in shape” and “out of shape”. The funny thing is I used to think “in shape” was merely defined by striving to look like I could be in a Men’s Fitness magazine. I never achieved it. I would spend hours in the gym or out running, cycle through various ups and downs in my diet and still have little to show for it. My intensity was low, my consistency of mixing it up was non-existent, and my diet was what the “experts” said was healthy. I went through the same routine week in and week out. I would focus on bodybuilding goals to measure myself like how much I could bench or curl. I was consumed with “burning calories” and certainly never consistently stopped to really consider quality of food over quantity. I would gauge my fitness both in the Army and post-Army life by how many push-ups I could do or how fast I could run 2 miles. When I ran I would look at my watch for the magic “20 minute mark” and think “now I am burning fat!”. To mix it up I would occasionally run longer, do a different machine or take a spin class. I thought I was on the path to fitness. How wrong I was.

When we were introduced to CrossFit over two years ago, we really had no clue how fundamentally life changing it would be for both of us. It turned our definition of “fitness” upside down. It made us throw the term “in shape” out of our vocabulary and allowed us to realize that we could be “fit” in the truest sense of the word. Over this time we both have not only lost weight, but have gained in all areas of strength, stamina, speed, power, balance, coordination, agility, flexibility, accuracy and cardio-respiratory endurance. We have gone from wanting to be fit to having a passion for fitness. We have finally begun to realize the impacts that proper nutrition, rest, and intense exercise has on the body, health, mind, and family. Both of us are now stronger physically and mentally than we were prior to CrossFit. The purpose of fitness is beyond fitting into smaller jeans or looking good for the beach, its purpose is to allow you to be ready for any physical challenge, sport or unknown, to be there for your kids, to enjoy life more fully, and to postpone the old folks home.

We have learned a lot along the way, but most importantly for us is that you have to have frequency, consistency AND intensity.

Frequency is the intervals of showing up for the workout or how often you eat right. Day after day, week in and week out.
Consistency is how firm or steadfast you are with putting out the effort. How consistently you mix it up, or train your weaknesses to get better. Do you show up for the WOD and give it all you got or do you mail it in? Do you consistently stick with the right food choices or do you realize that every other meal you get lax and eat and drink the wrong things and negate the effort you put in? Do you consistently get out of your comfort zone and focus on your weaknesses? Be it strength, cardio, agility or flexibility, are you willing to train those aspects you are deficient in?
Intensity is defined as extreme power, force or feeling. Everyone has their own level of it. The bottom line though is for results, you have to bring it. You have to get comfortable being uncomfortable. Each WOD you will experience this. Over time you can continue to dial it up and thus your fitness will improve.

CrossFit has changed our lives. It redefined “going to gym”, got us in the best shape we have ever been in, opened up a new community to us, made nutrition a lifestyle and not a fad, and brought us closer together. Will we ever truly forge “elite” fitness? Maybe or maybe not, but I know it’s out there if we want it. As long as we are willing to train hard, eat right, and do it with frequency, consistency, and intensity. Simply put, it works for us.

We are thankful that you allow us to share it with you.

Notes:

Here’s a thought provoking video from the CF Journal on the keys to the importance of regulating insulin in your blood and how diet plays a role:

Hyperinsulinism and Diet with Robb Wolf – CrossFit Journal

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Results

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Girl power (Michelle, Moe, and Steph demonstrate the exercises of Cindy):

High fives all around post WOD:

Quote of the Day: “We’re ONLY at four minutes?!” ~ Bridget

Three waves today tackled this benchmark, and cheered and pushed each other through. The pull-up progress was on display as kipping and bands were flying all around. Several of you PR’d and the leaderboard is now filled for this one.

Notes:

For those on the Paleo Challenge focus on the quality and cut the grains, pasta, rice and refined sugars!

"Yay Burpees"

7 Rounds for time:
10 Medicine Ball Cleans (20#/14#)
10 Burpees

Results

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Did you really think we forgot about burpees? I promise these won’t be gone as long next time.

Notes:

Welcome Sangeeta and Brian who completed their Elements this week and will be joining you all in classes next week.

We are one week away from the Snoqualmie Turkey Trot 5k. Many have committed to running but don’t forget to register. If you register ahead of time it will guarantee you a race shirt. Race details are over on the right of the page under “Upcoming Events”. A few of the little Squatches are running the kids 1k so if you want to make a posse sign ’em up!

If you pre-ordered a shirt pick it up next time you are in the gym. If you want to order one let us know so we can include in the follow-up order we are sending in next week.

Several of you are now on Beyond the Whiteboard! It’s great to see many of you logging your training online in a forum that allows you to not only track your own progress but to see how other CrossFitters out there stack up. You still need to keep a notebook in the gym however so you can easily have your loads/heights and scaled or Rx’d movements at your fingertips for WOD’s. If you have any BTWB feedback or “wants” then post to comments as I am collecting my observations to send into the site developers to hopefully include in future updates.

"Kettle Corn"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) every minute on the minute, adding two rep to the previous total each minute. Continue until you can no longer complete the required number of reps in that given minute.

For example, complete 2 kettlebell swings the first minute, 4 the second, 6 the third, 8 the fourth and so on.

Score completed rounds and partial reps.

Results

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Fran and her kettlebell sneak attack:

This type of WOD almost always has you saying as you read the whiteboard: “Really, that’s it?” Every minute on the minute WOD’s (or EMOM) always start nice and easy. Plenty of time, no worries, you standing there wondering if you will really get a good workout. Then it’s like opening a fire hydrant or sticking your head out of the window of a moving car. It just blasts you. You go from easy, to pacing it, to high intensity just like that. You want to tap out, call it good and not squeeze out those last couple of reps that gets you into another round.

Listening to the late afternoon crowd talk before the WOD about how many rounds each would get was entertaining. What was more entertaining was that Fran snuck up on everyone and kept going round after round. Everyone cheered her on as the reps and seconds passed. Not really different than any workout on any given day, but it was still fun to watch.

Notes:

Ever wonder what’s the fuss about Omega-3 Fatty Acids? Came across this article from Rainier CrossFit. Give it a read and it will hopefully be another piece into the common sense explanation for why western society suffers obesity, diabetes, cancer, heart disease, and a host of other auto-immune diseases. Consider incorporating this important fat into your diet and cut back on the sources of Omega-6’s. Don’t fall for clever marketing and believe everything you read in the grocery store.

Omega-3 Deficiency May Be Hurting Our Hearts

Going on vacation? Or a business trip? Need a WOD? Look on the right hand side of the page and click on the “Bodyweight WOD LIst” link under Travel WOD’s.