Nutrition – Page 2 – SNORIDGE CROSSFIT

Back Squat 7-5-3 & FGB Style: Back Squats, Push-ups and Thrusters

Back Squat 7-5-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

“FGB Style” – Back Squats, Push-ups and Thrusters

3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Whole30 just found another partner to help you with compliant options. If you need a Whole9 Nutrition / Whole30 program Guide just let us know!
Applegate® Announces Partnership with Whole30®

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Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells

BTWB

Photo by @robcwilson

Stacie Tovar To Retire After 2017 CrossFit Games

Say it ain’t so!

Chris Spealler Might Withdraw from the CrossFit Games

Nutrition:

Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.

Results

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Hang Squat Snatch 1-1-1-1-1 & 18-15-12-9-6: Wall Balls and Hang Snatches

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

18-15-12-9-6: Wall Balls and Hang Snatches

18-15-12-9-6 reps, for time of:
Wall Ball (20#/14#)
Hang Squat Snatch (75#/55#)

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: TBD – limited hours
12/24: Closed Saturday for Christmas Eve

Nutrition Brief: How Much Food Should I Eat? CrossFit Journal

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Alt EMOM 10 mins: Ring Dips and Power Cleans & 7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

Alt EMOM 10 mins: Ring Dips and Power Cleans

Every 1 min for 10 mins, alternating between:
5 Ring Dips
2 Power Cleans, pick load

BTWB

7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

7 rounds for time of:
1 Rope Climb
5 Power Cleans (135#/95#)
10 Wall Balls (20#/14#)
20 Double Unders

BTWB

Photo by @robcwilson

The CrossFit Invitational will take place this year on Nov. 20 just outside Toronto, Canada. More information can be found on the CrossFit Games website.
After seven great seasons in Carson, California, the CrossFit Games will be moving to a new location next year. Over 100 cities showed interest in hosting our community, and we are in the process of selecting a winner. Full details will be announced following the CrossFit Invitational. ~ from the CrossFit Affiliate Newsletter

“CrossFit’s Founder Seeks to Sour Government’s Soda Stance.” U.S. News & World Report

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Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)

* Alternate work with your partner on deadlifts.

Rest 3 Minutes then complete part 2

BTWB

* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.

BTWB

Photo by @robcwilson

Nutrition:

Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.

Fresh and Local with weekly delivery:

NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals

Frozen with bi-weekly delivery:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events

Results

Overhead Squat : 2 Rep Max & Back to Back AMRAP

Overhead Squat : 2 Rep Max

Find your Overhead Squat 2 Rep Max.

BTWB

Pt. 1 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders

*Rest 4 Minutes between AMRAP #1 and AMRAP #2

BTWB

Pt. 2 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Nutrition:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie

Results

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Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy

Hang Power Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 20 mins: Run and 3 Rounds of “Cindy”

Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Behind the Scenes: 2015 Games, Part 2

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“Stop the Slop Challenge” 2016 Winner

Alt EMOM 10 mins: Squat Snatches and Double Unders

Every 1 min for 10 mins, alternating between:
3 Squat Snatches, pick load
25 Double Unders
Not touch and go. Scale DU to number of DU you can accomplish within timeframe or do 25 Single Unders.

BTWB

AMRAP 12 mins: Power Snatches, Wall Balls and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
5 Power Snatches (135#/95#)
10 Wall Balls
15 AbMat Sit-ups

BTWB

SnoRidge CrossFit_AbMat Sit-Up

Photos by @robcwilson

2016 Stop the Slop Challenge results are in:

The Performance Challenge AND the Nutrition Challenge winner is Michael M. (pictured above) with a 24.1% time improvement in the “Stop the Slop 4.0” Performance WOD. He PR’d by 3 minutes and 51 seconds in the retest! It was very close race (or WOD) to the top spot. Michael also won the Nutrition Challenge with 4.7% change in bodyweight over the course of the 30 day challenge. That’s a change of 8.4 lbs. lost in 30 days! This challenge was also close as there was one person right behind him by less than 0.5% difference.

Here’s the crazy thing. Michael really didn’t make much of a diet change other than to cut back significantly on his sugar and refined sugar intake. By avoiding bars, sweets and anything with sugar on the label everyday he dropped weight; which in turn drove a performance improvement. Dialing in your nutrition further to balancing your macronutrients (Fat, Protein, Carbs) and eating clean sources of those would yield even better results. Nutrition is the key to truly changing body composition and athletic performance.

Runner Up for the Performance Challenge:

2nd Place: Raquel (198 seconds/21.7% improvement)

Runner Up for the Nutrition Challenge:

2nd Place: Lou D. (10 lbs. lost/4.3% improvement)

For winning both challenges Michael will receive the following prize package:

$200
A choice of 2 Bags of Xendurance Extreme Endurance or SFH Protein or Push
Choice of (1) SRCF Short Sleeve T-shirt or SRCF hat or SRCF Socks

Congrats and shout outs to everyone who participated in our 6th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Make those changes that helped you get healthier permanent!

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