Nutrition – Page 13 – SNORIDGE CROSSFIT

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Hang Snatch (High Hang) *Heavy but perfect
1/1/1/1/1/1/1

Mini “Nate”

As Many Rounds As Possible in 10 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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Please read the schedule notice for July above. We have different class times for the 4th of July Holiday as well as the 11th-17th.

Finding and Developing Your Handstand Push-Up: CrossFit Journal

Saturday Fun Day:

Sunday 7/1 is our Paleo Potluck! Be there!

Paleo Potluck In the Park Day
When: Sunday, July 1st (2-6pm)
Where: Centennial Fields in Snoqualmie; we have reserved the covered picnic shelter that afternoon.
What to bring: Share a dish, bring your own meat to grill, and bring the kiddos to play in the park.

Welcome to our latest OnRamp class who passed their “final exam” today (our last OnRamp until August):

'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

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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:

"Swingers"

Strength WOD:

3/3/3/3/3

Weighted Pull-ups (Strict pull-up; no kip)

Conditioning WOD:

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)

* RX+: Go heavier on KB if you can handle it

Results

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Seeing Double – Rob 1 and Rob 2:

Read this: Paleo Diet Blogger Sues State for Violating Free Speech

My conclusions after reading this are:

North Carolina is dumb, the North Carolina Board of Dietetics/Nutrition is a joke and America is falling apart. They need a paleo cookie.
Life Coaching services should not require a license. They should simply have to be approved by Coach Jeremy. His life coaching skills in the gym are legendary. Example: “I beat you. You are old and suck. Next time be fitter.” This type of life coaching is priceless.
At the rate we are going on forging mediocrity as a society it is only a matter of time before I cannot legally tell you whether or not you should use a red band or a blue band for your WOD.

Sign up for your wave for “Hope” on Saturday! Please donate if you are going to participate in the WOD. All proceeds go to St. Jude’s Children’s Hospital.

Video: “The CrossFit Games Update: June 6, 2012“

Team Dynamic

Main Class:

In Teams of 2, Complete 3 Rounds of the following for time:

400m Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

* Both athletes must run together and then alternate reps for remaining exercises. Split up the reps however you wish.

Advanced RX Class:

Alternate the following exercises and reps for time:

50/40/30/20/10 Double Unders
5/4/3/2/1 Power Cleans (225#/135#)

Results

View this photo
View this photo

Big team class today but good fun and a lot of work. Today we said goodbye to Scott H. as he and Jill are moving out of state. We wish them all the best and I’m happy to hear they have already found a new affiliate to join with their family in OH. Jill will be in for another WOD this week. Take care and train hard!

Another “Team Week” was requested so we may have to plan that out after the Games when the weather is reliable.

For the advanced class it was a day to get really heavy. Heavy power cleans after double-unders effected the jump and required that extra focus on reaching triple extension and pull under the bar.

No one in the gym is better on full extension and fast pull under a barbell than Sean.

Next weekend (Saturday 6/9) is CrossFit for Hope. If you are planning to participate please register or donate. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Nutrition:

Coming this month on Amazon.com: “It Starts With Food” by Whole9

We received an advance copy of this book and I’m loving it so far. It covers in common sense language the healthy and unhealthy choices of what we eat, the Paleo diet, the science behind it, the Whole30 program, and how to make it real. If you are ready to make nutrition a priority in your life and get your health dialed in, I recommend you give this a read.

Rope Climb Friday Returns

For time:

20 Overhead Squats (95#/65#)
4 Rope Climbs (15′)
20 Overhead Squats (105#/70#)
3 Rope Climbs
10 Overhead Squats (115#/75#)
2 Rope Climbs
5 Overhead Squats (135#/95#)
1 Rope Climb

* Sub 2 Supine Rope Climbs or 6 Ring Rows per rope climb. Must change out weight as you go.

Results

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Congrats are in order. Chest bumps to Natalie for getting her first rope climbs in a WOD today as well as to Lindsay, Dustin, and Rob W for passing and dominating the Advanced RX Skills Challenge tonight!

Weight Change WOD’s present a new strategy. Active rest makes for a faster time.

CrossFit For Hope, next Saturday on June 9th, 2012

All funds raised support St. Jude Children’s Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children’s illnesses.

Scroll down to a few days ago for details on how we will run this.

Video: Europe Diaries: Day 3 – CrossFit Games

Nutrition:

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

Powerball

5 Rounds for time of:

10 Power Cleans (135#/95#)
15 Wall balls (20#/14#)

Results

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Pick up your Blue T’s and your “Pick Things Up” Regionals T-Shirts this week if you pre-ordered. If you haven’t paid already they are $20 so please pay first to get your shirt.

“You Can’t Out-Exercise a Bad Diet” from CrossFit H20 (MA)

CrossFit Games Update: Regionals Week 4, Day 3

Notes:

CF Games: The Northwest Regionals are 3 days away! Come down and cheer on Coach Mark Buskas! Note 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 (5/27) we will have only three class times (11:30am, 12:15pm and 1pm)

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 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 if there is room.
CF Teens (1/2 Murph) and their parents will have their own shot at 9:30am.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient and what this Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits go to charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Walking Dead

4 Rounds For Time:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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Fun with the rings today. Muscle-ups are a skill and a strength test. Get there through great ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even ONE of these components and you will likely not get a true muscle-up. Work on these skills and this will be one of those movements you love.

Armed Forces Day is tomorrow. We will do a Hero Team WOD at 0930 and a Hero WOD for the Adv RX class.

Notes:

CF Games: Regionals are 6 days away! Come cheer on Coach Mark! Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD on the whiteboard. If you do not sign up do not expect to get to go first by just showing up. Please sign up for your time. CF Teens (Halph Murph) and their parents will have their own shot at 9:30am.

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

Core to Extremity

Strength (Gymnastics) WOD:

Alternate the following exercises:

3/3/3 Weighted Strict Pull-ups
20/20/20 Hollow Rocks

Notes: Move to Hollow Rocks after pull-ups. Pull-ups should be unbroken, no kip. Rest as needed between rounds.

Checkout WOD:

3 Rounds For Time:

400m Run
20 Burpees
20 Kettlebell Swings – Perfectly Vertical (53#/35#)

Results

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Work of the Devil:

Today’s work focused on the core muscles (hollow rocks and KB Swings) to extremities (strict pull-ups and burpees) with a devilish checkout WOD.

The Buskas “Pick Things Up” T-shirts shipped yesterday. We will have them in plenty of time for Regionals. Can’t wait to see how they turned out! Also the blue T’s with the “hoody” logo are now in. If you pre-ordered one then please pick them up.

Rest up, eat clean and be prepared to meet “Grace” tomorrow! Your benchmark requests have been noted.

A Helping Hand from Mom to Daughter(s):

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Video: Dave Castro: Evolution of the CF Games

I think Frank REALLY likes working out with Spencer:

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days.

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]