Category: Nutrition

Out Front

Strength WOD:

2/2/2/2/2/2
Front Squat

Conditioning WOD:

Choose either:

As Many Rounds As Possible in 12 Minutes of:

3 Muscle-Ups 
7 Front Squats (155#/105#)
200m Run  

As Many Rounds As Possible in 12 Minutes of:

6 Chest-to-Bar Pull Ups 
7 Front Squats (135#/95#)
200m Run  

Results 

View this photo
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Carly Front Squats:

Carly_FS

The “Frankenchipper” is around the corner! On Saturday 10/27 is our annual costume Halloween WOD starting at 0930. We will run waves as needed. The only “rule” for this one is you have to have a costume. If not then there will be a penalty incorporated into your workout. 

Later that evening we are hosting our annual SRCF Haunted Halloween party at our house. This one is an adults only party and the gym is invited. Bring a dish and wear your costume (costume definitely required). No costume no entry. If you didn’t see the evite or if you don’t use the Facebooks let us know and we will get you the details. It’s spooktacular!

Notes:

Heads up that tomorrow night 10/18 from 6-7 John Zanas from Peak Spine and Sports will be upstairs in the gym for a free screening to anyone who has a potential physical trouble spot or injury concern or range of motion limitation. 

He will assess your symptoms and whether it is a stability or mobility issue and give you advice on what to do to improve it. The goal is to give you self treatment options to avoid actual injury or time lost form training/exercise. 

Oh and did I mention it’s free? Just show up and go upstairs and see him.

“Cueing the Power Position” by Andrea Maria Cecil, CrossFit Journal article [pdf]

Nutrition:

Good eats! Meatza. It’s what should be for dinner.

Mr. Pink and the Muscle-Up:

Mr. Pink

Hook It

Strength WOD:

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

* Post loads, re-grip allowed

Conditioning WOD: 

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results

View this photo
View this photo

Power Snatch

The Hook Grip. Use it for Snatches and Cleans.

Hook-Grip

Lindsey Valenzuela snatches 200 pounds, by Again Faster Equipment – video [wmv] [mov] [HD mov]

Nutrition:

“Cooking Chicken Cacciatore” with Nick Massie – CrossFit Journal video [wmv] [mov] [HD mov]

Snatch Pulls

Strength WOD:

3/3/3/3/3
Snatch Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

10 Burpees
5 Power Snatches (95#/65#)

Results

View this photo
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The 2nd pull of the Snatch Pull should look the same as the 2nd pull of the Power Snatch (or snatch):

Snatch Pull

Power Snatch

Two weeks ago the Clean Pull, this week the Snatch Pull.

“This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull can be done.” ~ Catalyst Athletics

Video: Snatch Pull Demo: by Catalyst Athletics

Read: A Technical Description Of The Pull In Weightlifting 

Chest bumps to Christa for chalking up her first RX’d workout tonight:

1st RX

Nutrition:

“What Should We Eat–and Why?” by Marty Cej, CrossFit Journal article [pdf]

Schedule Change:

Starting next Tuesday 10/9 we will be adding a 0630 class each Tuesday and Thursday wiht Coach Moe. That’s 6:30am as in O’dark Thirty. A few have asked for it but there hasn’t been enough interest. We now think there may be enough interest.

Here’s the rules on this class:

  1. There needs to be a committed group with regular attendance. If people don’t come regularly, we will cancel it. We won’t have a coach show up each day for a few people who want to workout every once in a while.
  2. No coverage for the class: When Moe has vacation or other reason she cannot coach, we will cancel the class that day. There will be no substitute coach to cover any class.
  3. See Rule #1. If attendance is slacking, sayonara early class.

Bunch of Jerks

Skills WOD:

10 Minutes to complete 3 Max Effort (ME) sets of:
Muscle-ups

* Sub 3 x ME sets of Strict Pull-ups and Ring Dips

Conditioning WOD:

4 Rounds for time:

400m Run  
10 Push Jerks (135#/95#) 
10 Burpees

Results

View this photo
View this photo

Sean_Muscle Up

Luke_Push Jerk 
Jenna_Burpee

Nutrition: Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET

A Day Late…

5 Rounds for time:

15 Deadlifts (185#/135#)
15 Toes-to-Bar

Results

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View this photo


Mom and Daughter

And a WOD post short. Sorry for the delay. I am in the land that time forgot. Where things like the knowledge of WiFi networks and passwords is like speaking gibberish. Where cell phone connectivity is about as good as a can with a string. Where community is a loosely defined word and saying hello to a stranger gets a puzzled look. And where the word neighborhood can truly be shortened to “HOOD”. We are in Maryland outside of DC. When we flew in and were on the shuttle bus to the car rental we watched DC hospitality at it’s finest with the bus driver vs. the taxi driver and passenger outside and were instantly reminded of why we choose to not live here. With the drama of travelling into the hood now over and the “discovery” that the Verizon cable modem is also a wireless router I am back in business. Now I can access the internets while scanning the windows looking to see if the rental car has been jacked or put on blocks yet. (True story – this happened to the neighbor last time I was here)

Enjoy the Saturday Suck and the last weekend of sunshine. See you all on Monday!

Cobalt Blue – video [wmv] [mov] [HD mov]

Soda: It’s not the “Real Thing”:

Drinking Soda

Team "Bear"

Partner Up and Complete As Many Reps As Possible in 18 Minutes of the Bear Complex:

Power Clean (95#/65#)
Front Squat 
Push Press 
Back Squat 
Push Press  

* Advanced RX Option scale up to 135#/95#

Rules: 

  1. One bar per team, athlete must complete one full Bear Complex before putting the bar down. Alternate after each complex. 
  2. If you fail at any point during the Complex and drop the bar the “rep” does not count. 
  3. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results 

View this photo

Sean has problems sitting still. See below. (Not photoshopped)

Spearfish Attack:

Sneak Attack

Spear Stand:

Spear Stand

Overcoming adversity: “Resilient: Brig Edwards” ~ CrossFit Games

“Cooking Honey Sesame Chicken Thighs” with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

"Isa-Grace"

Main Class:

“Anyway Overhead Anyhow”

As a Team of Two, men lift 11,000 lbs. and women lift 7500 lbs. anyway overhead for time:

Choose one barbell load from below weight options, then alternate with each partner to complete (use clean and jerk, snatch, thruster, etc.):

Men:

96 Reps Anyway Overhead (115#)
116 Reps Anyway Overhead (95#)
147 Reps Anyway Overhead (75#)

Women:

90 Reps Anyway Overhead (85#)
119 Reps Anyway Overhead (65#)
167 Reps Anyway Overhead (45#)

* One bar per team. One works at a time. Split up the reps as needed.

Anyway Anyhow_Justin and Eloy

Advanced RX Class:

“Isa-Grace”

For time:
30 Power Snatch (135#/95#) 
30 Power Clean and Jerk (135#/95#) 

* Combination of the benchmark WOD’s Isabel (30 Snatch) plus Grace (30 Clean and Jerks)

Results

View this photo


Isa-Grace_Spencer

Summer is winding down and you can definitely tell it in the gym. As the sunny and warm days seem to dwindle into the single digits and school buses are right around the corner almost everyone is out taking advantage of it.

This leads to the upcoming Labor Day weekend schedule. As it is the end of summer and likely will be very low in attendance we will be adjusting our schedule for the upcoming weekend.

  • We will be closed on Monday September 3rd
  • For Saturday Sept. 1st we are still determining the class schedule. Stay tuned.

Nutrition:



www.amazon.com

 

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

View this photo
View this photo

Snatch and Run

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:

  1. Living Paleo Facebook group w/ SRCF peeps who talk about – what else? Paleo!)
  2. Whole9 (resources for anyone interested in paleo or doing the Whole30)
  3. 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

View this photo
View this photo

White_Climb White_T2B White_OH Lunge

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:

Foot Lock_Andrea

Notes:

The new CrossFit Community Site is live!

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

SNORIDGE CROSSFIT