Nutrition – Page 21 – SNORIDGE CROSSFIT

"Double the Fun"

4 Rounds of 3 Minutes Each Round to Complete:

500m Row
Max Reps of Double-Unders in remaining time
* Rest 3 minutes before next round

Score total number of Double-Unders

Results

Nan Rows 500:

We have been meaning to get a Rowing Clinic on the books with Lucy (a former competitive rower for those who don’t know) for all of you. Rest assured it’s coming and likely will need to wait until we are in the new space – which will be soon!

Until then focus on these tips from Lucy that you can incorporate into your warm-up:

1. Hands only (fast hands, keeping them straight/cog level)
2. Hands and lean only (no break in legs)
3. All of the above and quarter slide (small crack in knees)
4. All of the above and half slide
5. All of the above and three quarter slide
6. Full slide
7. Work your way back down to hands only to finish

“Also, doing 500m with feet ‘not’ strapped in. This gets you to focus on core stability and you can’t rush the slide at all or you will fall off! Great for those slide rushers!”

In addition to those tips, go to the Concept 2 site and watch “what right looks like” in the Proper Rowing Technique video. This breaks down very clearly and quickly the two phases of “Drive” and “Recovery” and the two positions of “Catch” and “Finish”.

Donny Double-Under:

Notes:

Don’t forget Saturday is the Stop the Slop Nutrition and Performance Challenge Kick-off at 9am! Following that the Sat. WOD will start at 10:15am.

Nutrition Discussion with Todd Widman (from CrossFit Headquarters Training and Certification Staff): This highly informative and valuable discussion on nutrition will be open to all at Imperial CrossFit on Jan. 25. A few of us are planning to go so let your coaches know if you are interested. I have heard him give this talk twice and plan to make it a third time. I always learn something new and come away motivated to dial it in a little more.

Where: Imperial CrossFit
When: 1/25 at 5:30pm
Cost: 10 bones

"Death by Wall Ball"

With a continuously running clock perform 2 Wall Balls the first minute, 4 Wall Balls the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Today’s emphasis on “Above the Line” clearly in play:

Yesterday we announced the Nutrition and Performance “Stop the Slop” Challenge. Sign up this week prior to the kick off on Saturday at 9am. If you are jumping in and need some insights into how to revamp your habits at the “Gro-Sto” for food shopping check out Whole9‘s tips in their latest blog post. “Paleo Poor: Your Guide to the Grocery Store“

Random:

Announcing some new ways to pay:

We are introducing a discount for those who want to pre-pay their dues either 6 months (15% off) or 12 months (20% off) in advance!
We are in the process of starting EFT as well for an easier month-to-month billing solution, expect to see it up and running next week

Classes:

Starting this Friday we will add a weekly 6pm class on Fridays with Jeremy D. This will not change Moe’s regular 5pm schedule.

Wed. 8am class this week: Post to comments if you are planning to come otherwise it is cancelled.

Notes:

Congrats to Rona who got her first kipping handstand push-up today! Also welcome to Josh, Mollie, Amy, and Penny who just started or are about to complete Elements. Be sure to introduce yourself when you see them for the WOD.

Video highlights from the Mt. Rainier Strongest Man and Woman 5 at Rainier CrossFit back in November (Mark put this video together from Pat’s footage):

2011: Time to "Stop the Slop"

“Stop the Slop Challenge”: Who’s IN?

It’s time. Actually it’s overdue. We are kicking off our Nutrition and Performance Challenge this Saturday on Jan. 8. It will run 6 weeks long until Feb. 19. This is not only a nutrition challenge but also a performance challenge. This is open to everyone in the box and we highly encourage you to participate.

Nutrition is the foundation of a solid fitness program and overall good health. You put the effort into your workout, put that into what you eat and watch how dramatic the results can be. While we encourage you to try a strict Paleo or Whole30 approach (as it will have the best results), we also realize some may not quite be there. For those “kinda motivated” individuals we want you to participate and still emphasize good choices and real food so you can see and feel the difference. You have the rest of the week to get ready or even get started! Think Paleo and not “Faileo”! (borrowed that term from Imperial CF)

A word on the Performance Challenge. The emphasis of “Stop the Slop” goes beyond what we choose to eat. It also encompasses how we workout and how we recover. 1st: Stop looking at the clock! Slow it down and set your feet, your back and your hands to do what you have been trained to do correctly. 2nd: Forget what the person next to you can lift and focus on what you can lift correctly. 3rd: Recover the right way. In addition to proper nutrition, stretch and get more sleep.

From little to no sleep or crappy reps with bad form, it’s all slop that we can do without. So for the next 6 weeks we will be even more vigilant as your coaches on demanding good reps and technique. This is for the collective good! When you are working out however, police yourself. When you short a squat, snag a double-under, half-ass a wall ball or push-up, don’t quite get your chin over that bar, or do the box jump “tango toe tap on the edge” thing, don’t count it. Do it over. Keeping those hips closed on an overhead squat? Push press look like you have been hanging out at the globo-gym again with the meatheads? How about the rounded back deadlift or reverse curl clean? Slow it down and do it right. That is why we train. It will pay off immensely. It will make your fitter, more efficient, and overall drive better results. Which is what we all want right?

Details below:

Runs from Sat. 1/8 – Sat. 2/19 (kick-off this Sat. at 9am at the box)
Buy-In is $25 per person (a portion goes to the Nutrition Guide and the rest for the winner’s prize cashola)
Weigh-in & Waist Measurement before and end of challenge required; weekly weigh-in strongly encouraged
Pictures (men: no shirt/shorts, women: bathing suit or sports bra/shorts) of front, side and back view required – not to be published, only coaches will view)
Nutrition logs required and to be turned in at the end of each week (either manual or electronic – recommend Beyondthewhiteboard.com)
Winners will be crowned for Nutrition Challenge and Performance Challenge (details to be covered Saturday)
- Nutrition winner will be the person with highest % weight loss overall
- Performance winner will be the person with the highest % time improved overall (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be a “gamble”)
Prize cash money for top Nutrition and Performance winners, Cool swag and CrossFit treasure for runners-up
Benchmark Performance Test WOD “Jackie”: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Kick-off Schedule:

KICK OFF on Saturday 1/8:
- 9am: 1 hour Discussion/Q & A and Challenge Overview with your coaches at the box
- 10:15am: Benchmark Performance Test WOD: “Jackie”
- Weigh-In/Measurement
- Buy-in will include a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
Monday 1/10:
- Benchmark Performance Test WOD Make-up day: During normal class times

Matt is fired up for the Stop the Slop Challenge!

"Bottom to Bottom Tabata"

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

5 Minute Rest then Complete:

Max Effort 500m Row

4 minute Rest then Complete:

2 Minutes L Sit Hold – Count number of times you touch the ground

Results

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Quote of the Day: “I would curse at you right now but I don’t have the energy.” ~ Jorge to me after the WOD

Quote of the Day 2: “Ahhhhhhhhh! Owwwwww! Sh*t! My legs!” ~ randomly repeated class after class

New Year’s Eve WOD means time to ring in the New Year with some hard work and then some partying before the resolutions kick in. Get ready to kick off 2011 yet and set some goals that are specific and measurable and worth going after. Make plenty of small goals you will accomplish that will lead to a larger end goal. Think about focusing them on personal, family, career, nutrition and fitness for starters.

Read: “The Whole9 Healthy/F-Off Scale, Version 2.0” then make your own scale.

Notes:

Squatch captured on film getting ready to hit his WOD. Or is it Curtis?

Max Rep

Post Total Reps:
10 minutes Handstand Push-ups
5 Minutes Squats
2 Minutes Pull-ups
1 Minute Push-ups

Results

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This main site WOD is one that your trainers recently did last week and really enjoyed the format. Having periods of max reps stacked on each other makes for a constantly changing training effect on the body that seems like a “Tabata Gone Wrong”. The amount of waiting and resting during the handstand push-ups builds up but still produces muscle failure before the roller coast of squats, pull-ups and push-ups finishes you off.

We received this email from Amanda after the Turkey Trot 5k this past weekend and loved it so much we had to share (with her permission of course). Congrats to Amanda on her 5k PR and also for finding that fitness CAN be challenging and fun!

“I just wanted to tell you guys – Thank You! When I joined CrossFit over a month ago I had no idea the difference it was going to make, I just knew I wanted to try something different because I was sick of forcing myself to exercise.

CrossFit has reminded me how much FUN pushing yourself physically can be – I haven’t felt this jazzed in awhile. 🙂

In addition I’ve seen definite performance improvements. I have to be honest when I was told by multiple people I could improve my running pace by just doing CrossFit I was leery. I was so used to having to do 4 to 5 runs a week to feel “prepared”. But I was at a breaking point and couldn’t fathom doing only running anymore – I was bored. So I focused on CrossFit and have only squeezed in 1 or 2 runs a week.

Well GUESS WHAT!?!? I did the 5k Turkey Trot today and shaved 2 minutes and 24 seconds off my time from last year! I’m a believer 🙂

I felt amazing after the run and the best part was – I had fun running that 5K. I had a goal to beat my time last year and I felt good doing it and was having fun. I wasn’t dreading the run. CrossFit has made ALL the difference – being physically active is something I enjoy again.

Thanks Tom & Michelle

Also please pass on to Moe since she does a great job kickin’ my butt in the 6 AM wee morning hours 🙂

Amanda”

Notes:

Why are we an obese country? The answers are many. The solution is easy. We need more things like the 50 mile challenge, personal responsibility and real nutrition practices to get things on the right path.

Read: The Fitness Divide by Greg Beato, Reason.com

Pike Push-up with Lena:

Use the Pike Push-up to begin scaling towards handstand push-ups
Keep your legs straight and walk into a pike position (or place them on a box to raise difficulty)
Lower your head forward of your hands; look back at your feet
Touch the top of your head to the floor (or AbMat if needed)
Push out and lock the arms out to complete the rep

2k Row

For Time:

2000 meter Row

Results

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Eric and Kamran with some CrossFit Maui style:

We just completed 5 days of main site WOD’s. All hard, some heavy, some new, some old. I picked this mix of programming to cover basic bodyweight movements, an Oly lift or two, a benchmark, a cardiorespiratory endurance test, and some strength/skill training. Often the WOD’s on the main site have heavier loads, advanced skills, longer time or larger task dependent variables. Usually the combination of movements are brutal and surprisingly effective. Many times the majority of CrossFitters should or do scale them. Not really different from what we normally do, but choosing workouts entirely from main page programming allowed everyone to get a taste of how following the main site can feel. We will now return to your regularly scheduled programming…

Notes:

Read: “Going RX’d Doesn’t Mean Sh**!” by CrossFit Mission Gorge

Congrats to all who ran in either the Turkey Trot or the Pineapple Classic today. I know there were several who ran. Amanda shared that she PR’d her 5k time by 2 plus minutes!

Do you eat chicken nuggets? After seeing this story will you continue to? Just what is mechanically separated meat and why in the name of Paleo would we eat it?

"Rona"

4 Rounds for Time:

200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders

* Sub 8 pull-ups per rope climb to scale

Results

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Birthday Climber:

Happy Birthday Rona! Time for a little birthday WOD. She hates double unders, loves rope climbs and doesn’t mind deadlifts unless they are heavy. Today these were heavy for many. Good to see several of you tackle that rope. I saw three different leg/foot combinations tonight with Dustin, Michelle, and Sean and all were effective. While there are many different styles to climb a rope, pick one or two techniques, practice them and use those feet and legs.

Next week we will have a joint birthday WOD for Lorraine and Andrea (they shared the same birthday yesterday) so looks like I need to get creative again.

Travel Notes:

Jorge is on the road this week for work and made the website of CrossFit Fresno. He dropped in and drew one of his favorite WOD’s: “Grace”. I think I should have emailed them and asked them to make it “Griff” since we know how much he loves running.

When you travel or go on vacation it’s pretty likely you will be able to find a CrossFit affiliate nearby. Check in advance on the Affiliate Blog to see where you can visit and fit in a drop in WOD. Usually the policy of most good boxes are welcoming to drop-in’s of experienced CrossFitters, and they usually charge either a small drop-in fee or ask that you buy a shirt. Michelle and I regularly drop in at a box on virtually every single trip or vacation that we can fit in time for a visit. For sure we always fit in a WOD, but who wants to work out in a hotel “fitness” room when you can instead walk into an affiliate filled with other CF’ers who are just as eager and at the same time sick to their stomach terrified of what their daily workout is going to be? I love it precisely because of that feeling that someone else programmed the daily workout, as well as it’s a chance to meet others in the community and make new friends. For those about to go on vacations, consider a local box and drop in for a workout.

Nutrition:

We have 2 “loaner” copies to check out of The Paleo Solution by Robb Wolf. If you are interested, you can check them out via the SnoRidge Library. See me or Michelle. You will get 3 weeks to check it out and then it needs to come back home for the next person. I highly recommend this book. It literally can change your life!

Boo!

Michelle taking everything way too seriously as usual:

Frankenchipper this Saturday! Get those costumes ready!

Schedule Changes coming:

Starting November 1st, our schedule will make the following changes:

Monday through Thursday: 5pm and 6pm classes daily!
Tuesday and Thursday ONLY: 5pm, 6pm, and 7pm class
Wednesday: the 7:30am class will move to 8am
All other classes not mentioned above (Monday to Saturday) will stay the same

What does this mean? More training friendly choices for you! After talking to almost everyone and polling around the gym and seeing what class times fit best; we decided that the evening schedule of 5pm and 6pm classes daily Mon-Thurs made the most sense. Having two late 7pm classes during the week will still allow for those days where things are running late. Wednesday 8am is a better fit for those who want to get in earlier. Monday and Wednesday the gym will close after the 6pm class to allow your coaches some time off. We will reserve those two days for Elements scheduling.

Notes:

Today we participated in a Trainer’s Nutrition Workshop with Whole9 at CrossFit Fort Vancouver. It was a great opportunity to gather in a small group with other trainers, CrossFitters, affiliate owners and Dallas and Melissa of Whole9 to discuss how we as your coaches help educate and prioritize the role nutrition and sleep plays in our health and overall fitness. Part roundtable discussion, role playing, education, and “case study” type of activities; this workshop helped us realize there are several ways we can bring more value to you as your coaches. Some of these ways include providing education, reviewing nutrition concepts, helping you set realistic goals, reviewing food logs, and generally helping fine tune what you eat to improve performance. Curious about what you can do to eat and rest properly to fuel overall good health? Reached a plateau? Want to take it to the next level or get ready for Sectionals? Just ask. Then get started. There’s no time like the present.

Resources:

The Paleo Diet.com

Whole30, Version 3.0

Whole9 Blog

The Paleo Solution by Robb Wolf

SRCF, Adam – CF Fort Vancouver, Melissa and Dallas – Whole9:

Pop a Squat

Alternate the following exercises for time:

10, 9, 8, 7, 6… down to 1 of Overhead Squat (95#/65#)
200m Run

Results

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Overhead Squats – Remember armpits forward and press up!

Congrats to Sean who competed today and placed 1st in the 77kg Weight Class of the WA CrossFit Weightlifting Championships at Thrush Sports Performance Center! Sean hit a total of 191kg; with 81 kg in the Snatch and 110 kg in the Clean and Jerk. That’s a 12kg (26.4 lb) PR in competition over what he totaled just a few weeks ago in Colorado Springs!

It was a great performance and achievement and great support from his family and friends from the box who went to cheer him on.

Sean sporting his medal post-win:

Notes:

Is all Fish Oil equal? Read this post from Rainier CrossFit and then read the article that explores imported fish oil from China. We carry Barlean’s fish oil in the box and believe in their quality (which is why we take it and sell it).

Barlean’s: “Fish oil from China? We get our oil from sardines, anchovies and mackerel from the Peruvian Sea where the waters are tested for purity. We fish in relatively smaller quantities (compared to a lot of companies out there) for sustainability of the wildlife and for the freshness of the oil. We then quickly ship the fish to our plant in CA where press and purify it of PCB’s, mercury, lead and any other contaminants.”

“Labels for some fish oil capsules leave countries of origin in doubt” – Kansascity.com

Get the Hang Of It

Hang Power Clean Instruction, then complete:

3 Rounds for time:

15 Hang Power Cleans (135#/95#)
15 Burpees

Results

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Heavy weight plus burpees = Good WOD. Who thought this looked easy? Chris Spealler did this in 2:48, Graham Holmberg 3:02. Faster does NOT equal easier. It means more power which = more pain.

WOD Demo with Miranda Oldroyd and Mary Lampas [wmv] [mov]

WOD Demo by Again Faster Equipment [wmv] [mov]

Notes:

This weekend we are excited to attend the Whole9 Trainer’s Nutrition Workshop in CrossFit Fort Vancouver. We are looking forward to expanding our nutritional coaching knowledge and ability to help you dial in your nutrition for better health and performance.