Nutrition – Page 17 – SNORIDGE CROSSFIT

Doubled Over

21 Overhead Squats (95#/65#)
50 Double-Unders
15 Overhead Squats
50 Double-Unders
9 Overhead Squats
50 Double-Unders

Results

Today’s WOD to start the week was geared around overhead squats as we haven’t done those in awhile as well as fast and a relatively short time domain. This WOD is either very fast if you are strong in both movements or can be painfully slow if one of these is a glaring weakness. As many struggle with both DU’s and OHS, why not have a WOD with both movements?!

Congrats to Trapper who got his Muscle-up tonight!

Schedule Notes:

Beginning next Monday morning we will be adding another 0830 class with Coach Mark. That will mean Mon-Th morning will have a 0830, 0930, and 1130 class and Friday will have 0930 and 1130.

CF Kids is returning in October! We will be bringing back Squatch Kids on Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. Stay tuned.

Check out the mock-ups for a Squatch Kids T Design (we will need to narrow it to one boys and one girls color):

Notes:

One of these days the WOD will be a 5k trail run for time:

5k Run WOD Demo with the CrossFit Media Team – video [wmv] [mov]

“Paleo is Expensive” by Robb Wolf or is it?!

The battle of vacation handstands – David in Oahu answers Amy in the Swiss Alps (from yesterday):

Deadlift and Toes to Bar

Strength WOD:

15 Minutes to find your 3RM (3 Rep Max) of:
Deadlift

Checkout WOD:

5 Rounds for Time of:

15 Wall Climbs (185#/135#)
15 Toes-to-Bar

Results

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Quote of the Day: “In matters of principle, stand like a rock; in matters of taste, swim with the current.” ~Thomas Jefferson

Tricia set to deadlift while Moe shows her toes to the bar:

Nutrition:

Several of you are gearing up for a Whole30 Challenge in September. There is even a Facebook group you can join if you are in. Just go to our SRCF Facebook group for more details. Amanda is leading the charge and there looks to be a growing group of people who are onboard! If you want a Whole9 and SRCF Nutrition guide and a Whole30 Success Guide then get one for $15 in the box!

These sound pretty scrumptious! The Return of the Wrap: Improv’eat Coconut Pure Wraps – Whole9 approved them with their badge so they are strictly paleo and may help with that longing for a tortilla like wrap instead of lettuce. (Primal Pacs are also Whole30 approved)

Everyone has comfort foods. What if you could make them and feel guilt free? Check out this cookbook that is coming out this month called “Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen“

Congrats (or Contests in Rona-speak) to Amy N. who got her first kipping pull-up tonight!

CF Games Masters Chipper

For time:

10 Handstand Push-ups
20 Wall Ball (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees (Jump onto 45# Plate; no clap)
60 Sumo Deadlift High Pull (75#/55#)

* Athlete gets one bar, change your weight from PC to SDHP

Results

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Train Hard:

Play Harder:

That’s why we CrossFit!

Great chipper today of many basic movements that combined for grip fatigue and a good metcon, tomorrow is strength and a checkout.

“Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

Nutrition:

Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)

Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!

Recipe: Paleo Banana-nut Muffins

“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!

Stuff You’ll Need:

1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste

How It Works:

Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
Fill cups in the muffin tin about 2/3 of the way
Bake for 25 minutes
Yields approx. 12 muffins”

"Baseline"

2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

* Vest (20#/15#) Optional if you previously have a men’s time of sub 9 minutes and women’s sub 10 minutes as RX’d

Post “Baseline” work on skills

Results

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Time to take a test. Today was a re-test for everyone with “Baseline”. This one we try to do every 6 months or so as a gauge of progress. Congrats on all the PR’s! Remember each one is improvement no matter how big or small the PR. You earned them through sweat, consistency and hard work.

Sneak Preview of the new CrossFit Inov-8’s (blue/white and all black)

Vintage 7-UP ads for kids (posted by Whole9). And you wonder why we are a nation of obesity, metabolic dysfunction and autoimmune diseases. Read the fine print on these old ads. Mixing 7-Up with milk for your baby?! Seriously?

9 Days until the CrossFit Games! Don’t forget we are closed 28 July to 1 August.

“Pat Sherwood is Ready” – video [wmv] [mov]

The Games Update IV – video [wmv] [mov] [HD mov Download Only]

Reminder this Saturday there is no 1045 Advanced RX Class. Main class at 0930 is still on the normal schedule.

Chipper Monday

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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Amy chips away at her pull-ups:

Get signed up for Fight Gone Bad 6 on September 17. We are hosting again this year!

Alongside CrossFit Affiliates worldwide, for the past two years we have organized, led, and hosted Fight Gone Bad at SnoRidge CrossFit to raise money for worthy causes, sweat together, and build community (see FGB 4 and FGB 5). Our goal each year is to make the WOD count for more than just a tough workout for one day by bringing all of our great people together with our CF friends in our area and bond over hard work and purpose. As a former military service member I am fond of helping our veterans and heroes who have sacrificed so much for all of us in this great country and what better way to do it than through using our passion of CrossFit for a good cause.

This year we proudly host this event again and will invite a few of our close friends who own local CrossFit gyms to our box to share in the event. Along with all of your coaches I will participate and give my best in this workout to get as many reps as possible in honor of those who serve. The primary charity this year is the Special Operations Warrior Foundation which benefits the families of fallen operators and wounded warriors who are truly out front leading the real “Fight”.

Register for FGB 6 and then join our SnoRidge CF Team! Start your fundraising now. You will need to raise a minimal amount of funds ($30) to participate with us this year (this applies to all SRCF members and coaches). If you raise $150 you will qualify for one of the sick official FGB T-Shirts (steel grey, american Apparel T’s and tanks).

3-2-1 Fight!

Notes and Events:

“Rich Froning on Pressure and King Kong” CrossFit Games

This week CrossFit Seattle is moving into a bigger space and has a week of very cool events lined up that are free and open to all. Check out the events and if you are interested go drop in. Check out this Saturday especially for a bunch of awesome coaching clinics (Six 30 Minute clinics)!

Sunday at Sumner CrossFit will be a Whole9 Nutrition Workshop from 9am-5pm. Amanda, Lorraine, and Shannon from our box are attending. Click here for more details.

Rope-a-dope

Rob and Rona working on some skills demonstrating the new rope climb standard. You must be inverted and feet must clearly hit the 20 ft. (men) or 15 ft. line (women)…

David gave me a great idea and suggestion this past week for the website. Essentially it was that I could use the site to feature one of our coaches or members every so often with a few questions that gets to know them, what got them into CrossFit, and other general likes, dislikes and 411. I’ll be picking some standard questions and hitting people up soon.

Congrats to Marc M. who hit his 300th WOD this past week! That is epic stuff. Also congrats to the half dozen women in our box who are halfway through their Whole30 Challenge!

Notes:

Schedule notice:

We are going to be closed from 28 July through 1 August (Thursday – Monday) due to the CrossFit Games. In case you are new or you have been living under a kettlebell we are taking our annual CrossFit vacation down to California to watch the 2011 CrossFit Games as well as to coach and cheer on Pat in the Masters Competition.

We will post WOD’s each day for you to do on your own at home if you choose
The Games will be streamed live via the internets (including the masters)

This coming Saturday July 23 there will be no Advanced RX Class. CrossFit Kids and the 0930 class are still on schedule with no change.

A whole box of awesome. Picking up heavy sh*t is contagious:

Team Effort

Main Class – In Teams of 3 you have 20 Minutes to complete:

2000 meter row and 400 Double-unders

* One person can be on the rower and one person working on double-unders at the same time

After completing the row and double-unders, with the time remaining:

Complete as many Overhead Squats (75#/55#) as possible

* One person working at a time

Score is Total Reps of Overhead Squats

Advanced RX Class:

AMRAP (As Many Rounds As Possible) in 5 Minutes:

3 Deadlift (275#/185#)
7 Push Press (115#/75#)

Rest 2 Minutes, then complete:

100 Double-Unders for time

Results

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When Don started CrossFit over a year ago he said one of his main goals was to be a better basketball player and that when he dunked a basketball he was gonna quit. Well not only is he an awesome CrossFitter and better basketball player a year plus later, he just dunked a basketball last week! CrossFit works! Lucky for us he isn’t quitting.

Don deadlifts and looks yoked:

Today there was a new rule for CrossFit Kids…”Freestyle!” When a coach yells “freestyle” the kids stop the WOD and start dancing. However they want to dance until the coach yells “WOD”. Then it’s back to the workout. Either way it’s still playtime. We are also extending this rule to the adult WOD’s so be prepared…

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

“Cooking With Nick Massie: Kalua Pork“, CrossFit Journal preview video [wmv] [mov]

Great Basin Qualifier WOD

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

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I was asked today where I had found this WOD and could only remember that we have run this before so I went digging back in time. I found a couple things interesting. One is that we were scaling to a box with the pike handstand push-up a year ago but now we are ensuring the head and arm motion tracks even more in the range best suited to develop shoulder and tricep strength. A few people have learned to do HSPU (both strict and kipping) since then.

The same lesson as a year ago still applies:

“We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.”

The second thing I found interesting is that we had a visitor drop in for the first time to the box from the east coast back then (Kristen) who was also just here this past weekend.

Coach Coordination:

Notes:

Mobility Class tonight was a good one. Don’t forget every Wednesday this summer at 7pm you can get your stretch on with Rona! Ask for details.

Read: “The Women of the 2011 Reebok CrossFit Games“

Nutrition: This Paleo “e-cookbook” of 370 plus recipes looks pretty darn good! Note that it’s downloadable only as a PDF file including the bonuses to be viewed electronically and not delivered as a physical copy.

“Paleo Recipe Book“

"Running Fran"

For time:

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

Results

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Ahhhh Fran! Run away!

Thrusters:

Pull-ups:

Congrats to Laura who was a Superwoman today and completed the WOD as RX’d and knocked out 45 pull-ups! She wanted to finish what she started and one by one she ticked each rep off until it was done.

Speaking of Super Women here’s a few others:

And my favorite Supergirl learning wallballs:

“Cooking with Nick Massie: Chili Lime Chicken“, CrossFit Journal preview video [wmv] [mov]

“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]

"Tyler"

5 Rounds for Time:

7 Muscle-Ups
21 Sumo Deadlift High Pull (20#/14#)

Results

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RIP 1LT Tyler

The Muscle-up. The annoited pinnacle skill in CrossFit that people strive and wish for. It is held up on a pedestal for achieving “Beast Mode” status. Deserved? Who knows. It’s a skill that is advanced to all but the gymnast who scoffs at the notion of it being called an “advanced anything”. To a gymnast who uses the rings the “muscle-up” is a starting position to real ring work. It’s beyond basic. To the CrossFitter it’s the key to a whole bunch of WOD’s like “Nasty Girls”, “Amanda”, “Nate”, and many more.

Well we aren’t all gymnasts, so I am willing to bet that in most walks of athletic life outside of CrossFit you won’t find that many people doing muscle-ups of any variation in any type of gym. By that perspective then I’m okay with it being a beast skill.

Here’s the deal though. It’s a different beast altogether. Getting a muscle-up means you must first have at minimum the ability to do a few if not several no sh*t chest-to-bar pull-ups, a few dead hang pull-ups and a few deep ring dips. Without those skills the raw strength is simply not there. Moving beyond that you must have an ability to kip, maintain a false grip, and have practiced the muscle-up progression from the floor. Once you get that first one what is one to do? Celebrate yes, but it doesn’t end there. It’s actually only the beginning to a whole new domain. Weaving them into a WOD is a whole other matter as you combine them with other movements and grip fatigue while dealing with the overall cardio-respiratory impact of the workout itself.

So for those who recently learned them, keep practicing them. For those who want one? Get to work on those strict pull-ups, chest-to-bar pull-ups and ring dips along with the muscle-up progressions. The goal is to get to the muscle-up as RX’d: Full turnout at the bottom with arms straight, then a strong full pull and dip to finishing with arms locked out in the “up” position. Step two is the ability to work them with other movements throughout a WOD.

Don – Muscle-up Sequence:

Notes:

Mobility class Wednesday night with Rona. See yesterday’s post.

Our “Road to the Fittest” Games Shirts came in and look awesome. For those who pre-ordered pick them up in the box. For those who missed the first order, let Michelle know to get on a re-order list. When we hit a total of 12 we will order again.

Be a fathead (the human brain is made up in large parts both fat and cholesterol). Read: 7 Reasons to Eat Saturated Fat – Nourishing Days

“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]