Nutrition – Page 22 – SNORIDGE CROSSFIT

Hollow Back!

Strength WOD:

Deadlift

3/3/3/3/3

Check Out WOD Immediately After:

5 Rounds for Time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-ups (Hand Release)

Results

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Coaching tip:

The Hollow Rock is an exercise that strengthens the hollow position commonly used in gymnastics and gymnastic movements.
It is essential for good handstands, levers, planches and also trains a desired finish position for the trunk with overhead presses and jerks.
Squeeze your abs towards your belly button and tighten the glutes and abs together.
Maintaining the “hollow” will help in several movements and learning how to stay “tight” will protect your lower back, spine, and trunk.

Hollow Rocks, Jeff Tucker [wmv] [mov] “It’s that easy!”

Notes:

Tomorrow night at Rainier CrossFit from 6:30 to 8:30pm they will be hosting a nutrition discussion with Todd Widman. We cannot recommend enough the importance of nutrition. Starting down the right path is a step in the right direction and can lead to a successful lifestyle change of good nutrition eating real, clean food. Learn about how to eat healthy (read: Paleo Diet) and fuel up properly. Cost is $10 and a couple hours. The payoff is invaluable.

This past weekend Bridget and Cathy represented SnoRidge and completed the Metro Dash in Seattle as part of Team Bombin Mommas with Northwest CrossFit. This CrossFit style race benefitted the Navy Seal Warrior Fund and had obstacles and challenges that the teams had to complete throughout the course. Their team completed the course and the WOD’s along the way in 1 hour and 29 minutes. Way to go ladies!

Sumo Tournament

Strength WOD:

Hang Power Clean

3/3/3

Check Out WOD Immediately After:

With a continuously running clock perform the following every minute on the minute:

Sumo Deadlift High Pull plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Sumo stance, hips flying open, elbows high, bar under chin:

Six of you completed the Whole 30 Challenge from Whole9 recently including Michelle. Huge props! All lost weight, stayed strict, and have seen results improve. They also made some changes to their nutrition to cut down on “cheats” and stay focused on continuing to make progress. Way to lead by example!

Speaking of nutrition. I am reading “the Paleo Solution” by Robb Wolf. It’s outstanding. So good we are going to order a couple copies for the box, make them “loaners” and have them on hand to check out. We encourage anyone who is motivated and interested in how important nutrition, exercise, rest and recovery can literally save your life to go buy a copy or borrow one when we get it. It just may save yours!

Whole9’s Fish Oil FAQ (Fish Oil order from Barlean’s went in and we will have it for sale by next week)

Notes:

Register for Barbells for Boobs! It’s 10/16 at King CrossFit. That Saturday morning we will field trip over to King CF and fight breast cancer together. No class at SRCF that day.

Today we are starting a new push-up challenge for 30 days. It was supposed to start on the 1st but I missed mentioning it. If you are doing it already continue on the schedule, otherwise jump in:

Push-up Challenge:

Do 30 strict push-ups a day for 30 days. Use good form and perform the KStar push-up (form a triangle from the plank position with your hands and nose, then rotate your elbows to point behind you, complete the push-up).
Break them up as needed.
Push-ups as RX’d are with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up.
Scaled push-ups do 1 RX then 29 scaled, adding 1 to the RX total and 1 less to the scaled position each day until Day 30 (i.e. day 2 = 2 RX, 28 scaled).

The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!

Yay Thrusters!

Strength WOD:

Thruster

3/3/3/3/3

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 Minutes:
3 Thrusters (95#/65#)
5 AbMat Sit-ups
10 Double-Unders

Results

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Cristin getting strong:

Quote of the day: “Today is my 1 year anniversary, 162 WOD’s.” ~ Marc

“That is a lot of time to spend with Tom.” ~ Jenna

Congrats to Marc for hitting his 1 year anniversary with us and CrossFit. Some brief highlights: Marc is able to do quite a few new things from when he started; run a 7 minute mile, jump a 24″ box, squat full depth, lift obscene amounts of weight, do push-ups, and almost do a pull-up compared to a year ago. He has completed three nutrition challenges and switched to a Paleo diet. He’s lost 60+ pounds, is no longer on statins, BP and resting heart rate all within normal, bodyfat significantly down, lean muscle mass up, and has a totally new wardrobe!

Before (1 year ago):

After:

Food For Thought:

Celiac Disease Can Develop In Adults – LA Times

Celiac Disease – Wikipedia

Fueling for Performance – Chef By Request

Coverage of the CrossFit/USAW Open:

The CF/USAW Open Will Stream Live For Free

Tour of the Resort [wmv] [mov]

Last Ascent

5-10-15 Reps Each For Time:

Back Squats (225#/155#)
Box Jumps (24″/20″)

Results

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We made the CrossFit main page today for the first time for our Fight Gone Bad event last Saturday! Check it out here!

Today we ran the last make-up session for those who could not make it this past Saturday to our Fight Gone Bad 5 event. Thanks to those who helped with judging and to those who did the regular 5pm WOD with Moe outside so we could run this “fighters” inside. As a gym we raised over $3500 with the final few donations that came in today. ALL of the money that was donated in person from our event has been donated to Sportsgrants to benefit The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

Notes:

Several of you are still in the Whole 30 Challenge. Keep hanging in there and stick through that final week. You made it this far! I even had to make an intervention for Michelle tonight over a tasty margarita. Which is why I may end up sleeping in the gym…

Take your warm-up seriously!

“Warm-up Like An Athlete” with Chris Michelmore, CrossFit Journal Preview [wmv] [mov]

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

Back Up

Complements of District CrossFit:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat
Max Reps Box Jumps (24″/20″)

* Rest 2-3 minutes between intervals
** Treat back squats as a strength WOD and load as heavy as possible

Results

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Mish back rack:

Reminder that we have a Wednesday 7:30am class available for those early CF’ers who said they wanted it. Starting next week we are going to put a reminder on the blog and on Monday ask anyone who is going to go to post on the blog for sign-ups. No sign-ups then no class. No-show then no more 7:30am. Also in October we are considering changing the afternoon/evening schedule to 5:30pm and 6:30pm vs. the 5pm, some 6pm and 7pm schedule we have now. Let us know your thoughts!

Announcing the Paleo Diet Cookbook by Dr. Loren Cordain coming out December 13, 2010 on Amazon.com

From the Paleo Diet newsletter:

Dr. Loren Cordain (LC): The Paleo Diet Cookbook will be published by John Wiley & Sons, the publisher of my first book, The Paleo Diet. Because of the enormous success of The Paleo Diet, my publisher wanted us (me, my wife Lorrie Cordain, and Nell Stephenson) to write a follow-up cookbook that would provide my readers with a “how to, hands on” easy approach to preparing and making delicious Paleo meals and snacks. The book contains more than 150 recipes arranged into the following chapters and topics:

Introduction
CHAPTER 1: The Paleo Diet Basics
CHAPTER 2: Paleo Kitchen Basics
CHAPTER 3: Paleo Breakfasts Dishes
CHAPTER 4: Paleo Snacks and Appetizers
CHAPTER 5: Paleo Poultry
CHAPTER 6: Paleo Beef, Pork, and Lamb
CHAPTER 7: Grass- Fed Meat, Game Meat and Jerky
CHAPTER 8: Paleo Fish and Seafood
CHAPTER 9: Paleo Salads
CHAPTER 10: Paleo Vegetable Dishes
CHAPTER 11: Condiments, Salad Dressings, Sauces and Fruit Purees
CHAPTER 12: Paleo Beverages and Desserts
CHAPTER 13: The Paleo Diet Two Week Meal Plan
CHAPTER 14: Treats and Meals for Crossfitters and Athletes

Notes:

Runners! There is a 5 mile Snoqualmie Ridge Trail Run being organized for here in Snoqualmie on 9/25 at 8am. Race will be limited to 200 people and registration details are available here. If you plan to run this then sign up ASAP before they run out of spots. Cost is $15 before 9/19.

Congrats to Riche and Terry for finishing Elements today! Also congrats to Marc for completing his 150th WOD in our box. We are stoked for you and the progress you have made!

Me and Sean doing Turkish Get-ups in our WOD:

"No Labor" Day

Everyone excitedly running to get to the gym for the WOD:

Short week this week. That said the WOD’s will pack a punch!

One week down on the Whole 30 Challenge! Also Group #2 starts tomorrow (Moe, Jenna, Marc, Laura, Amanda, Bridget, Mark N.). Keep it up!

Next Sunday is the Warrior Dash and 7 of us are representing SnoRidge in Oregon. Click the link to check out the 3.15 mile – 10 obstacle course. How can you not want to run through the hills and woods and stop to rappel down ravines, wade through bogs, navigate a maze, tromp through tires, climb over cargo nets, haul ass over hay bales, jump over junk, dive into darkness, run through fire, and crawl through mud ?! Okay maybe not the dive into darkness part.

Read “10 Ways To Be A Better CrossFitter” by CrossFit Watertown

These tips are important. Especially rule #5 (another pet peeve rant is about to commence)

Stuff goes back where it started!

There is a bucket that holds the PVC pipes. There is a shelf that holds the med balls (by color on each shelf). The kettlebells are in a neat row by weight and in order. The dumbbells are stacked orderly upon one another almost as if it’s Christmas waiting under the tree. The bars are aligned according to men’s, women’s, and training weight by row. The bumpers are stacked neatly in piles of matching plates. I know it’s a gym but that doesn’t mean we just throw stuff in a corner or leave it out all day for the next class or your coaches to pick up. You just killed yourself in the WOD; but please take the few seconds to do the minimal amount of work required to put stuff back where it started. This includes the Squatch Cave if your little ones have terrorized the toys. That makes it easier for the next group and it also helps the sanity of your two anal retentive owners!

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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Squatting: Stay on those heels, get deep, knees out, chest up, eyes level and fight for that lumbar curve!

Day 2 of the Whole 30 Challenge! Post comments on how wonderful, peppy, and generally happy you all feel! In all seriousness, you guys can do it. At least for for another day. One at a time. Write down what you eat. If you are starving then eat more of the stuff you are supposed to eat.

Pet Peeves, “Tom-trum” Rant of the Day, or things I hate: Spammers. Specifically blog spammers. Seeing bogus comments on our site from spammers trying to get you to buy stuff like Viagra pisses me off. If I want everyone to buy Viagra I’ll simply put a link to it and say something like “take Viagra and PR all of your WOD’s!” May blog spammers all burn for eternity!

Notes:

Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.

Welcome to Terry and Riche who started Elements yesterday with us!

Again Faster is sponsoring an Again Faster WOD Series that is a open to anyone who wants to compete with their Again Faster Competition Teammade up of top CF athletes. They will post a WOD for the week with their top times for men/women. If you want to try to beat the top time you must film and then upload it for judging. Simply put if you post the winning time you can win some gear. If you are interested click the link above to see how the competition works and to get more info.

Here’s a cool compilation video of their team of Beasts:

An Introduction to Team Again Faster from Patrick Cummings on Vimeo.

What a Jerk!

Strength WOD:

Push Jerk

3/3/3/3/3

Checkout WOD immediately after:

For time:

Then alternate 21/18/15/12/9/6/3 reps of each:

Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)

* Sumo must end with clear pull under chin and elbows above bar
** Push Jerks must be a jerk then fully stand; no press or push press or it’s a no rep!

Results

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Mark locked out:

This WOD specifically calls for Push Jerks to train the jerk. Thus the reason we enforced the rule of no pressing it up, even if it’s light. Training correctly at a lighter load should lead to a better technique when going heavier. The key to the jerk is not jumping up; it’s jumping under the bar and locking out in one distinct motion.

Click on the linkto the picture of the day on CrossFit.com and the explanation beneath it for how you should finish overhead in a fully locked out position. Minimize that tendency to over exaggerate the lumbar curve when finishing and pushing the head “through”.

Watch this video of a good split jerk at heavy weight. James Hobart at 305 pounds split jerk [wmv] [mov]

Notes:

Congrats and good luck to the group of you who officially started the Whole 30 Challenge today! It takes guts to make the commitment and discipline to see it through. Read here for what it is if you are unfamiliar with Whole9and their approach to clean eating and healthy nutrition. If you want to jump in it’s never too late to start now!

Pet Peeves, “Tom-trum” Rant of the Day or things I hate: Airlines that suck. Specifically airlines that suck at the following: a) Flying b) Flying you to your destination when they say they will c) Flying all of your belongings that you checked at the counter along with you to your destination. d) After losing your belongings showing that they care and will get off their personal cell phone call to explain why your bag is getting a nice tour of the bowels of DFW airport all night

Have a happy Thursday everyone! Be fast, be strong, and be epic!

"Dirty Thirty"

For Time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 Back Extensions (or Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Dirty Thirty Crew:

Sorry to the 7pm class for forgetting to write the scaling/RX movements on the whiteboard. I trust that you all wrote it in your WOD books.

SnoRage dropped in to The Compound tonight for the Dirty Thirty with Travis, Jeremy, and Kim. Good times! Check out their post here.

Notes:

Feeling like an Iron Chef? Or maybe a Paleo Chef? Check out this recipe. If you make it then let us know what you think!

Poached Eggs, Prosciutto, Asparagus and Kholrabi Rosti – by Martha Burton video [wmv] [mov]
Recipe [pdf]

Watch the final Masters event of the 2010 CF Games competition:

Masters Men [wmv] [mov]

Masters Women [wmv] [mov]