Nutrition – Page 23 – SNORIDGE CROSSFIT

"Hang Up"

Complete 100 Hang Squat Cleans (75#/55#) for time. EMOM: Stop and complete 5 push-ups

* Stop every minute on the minute (EMOM) and complete 5 push-ups. Continue with this rep scheme each minute repeating max reps Hang Squat Cleans and 5 push-ups until you total 100 reps of hang cleans.

Results

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Mish on her way to 100 reps:

A few of us trainers made up this WOD on Sunday after throwing several ideas around. Wanting to do squat cleans with a fixed rep goal with a “penalty” that would get harder as time went on, this is what we decided on. Keeping it light meant you had to sprint, or else the push-ups would start piling up. This is supposed to be a sprint. Each minute your goal is to do fast reps until the clock hits 59 seconds and then you knock out those push-ups and jump right back into it. Pat demonstrated what a true sprint was by his shocking 4:44 time today on this WOD. Although I really shouldn’t be shocked as this is the norm for him!

Steven and Lyndi and the Hang Clean:

Notes:

Starting NEXT WEEK: Moe will be teaching a 6pm class on Monday and Wednesdays! What this means: The 5pm class needs to run ON TIME. Come late to the 5pm and expect to get a shorter WOD or just scale and move faster. Get in, get your warm-up done quickly and correctly, and get ready for “Go Time”! Stay tuned for more announcements.

How many fish oil capsules should you take? Find out here: Whole9 Fish Oil calculator

We are expecting samples from Barlean’s this week of some of their high quality, kick ass, no stinky burping fish oil. Once it comes in we will put them out first come first serve. Free stuff rocks! We will then be taking orders and will be able to get it at a price that is sure to be cheaper than what you would pay locally. Pricing and ordering will be available in the gym soon.

Sean training hard for Colorado Springs and the 2010 CrossFit/USAW Open:

Head, Shoulders, Knees and Toes….

Knees and toes!

From the 2010 CrossFit Games WOD Event 6b

3 Rounds for Time:

30 Toes-to-Bar
21 Ground to Overhead (95#/65#)

Results

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Exchange of the day: Between Amanda and me during the toes-to-bar instruction:

Amanda: “Wait, I have a question.” Me “Shoot”. Amanda: “Is that really a squatch on your shirt riding a unicorn?” Me: “No he’s killing a unicorn.”

Jorge and the toes-to-bar (or ankles to bar!):

What do you eat for breakfast? Read “Breakfast of Champions“

The 2010 CrossFit Games CrossFit Journal commercial [wmv] [mov]

Notes:

Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.

Upcoming events: Look on the right side of the site and check out the many events this summer to sign up for with your fellow Squatches!

"Down and Up"

For Time:

800m Run
30 Med Ball Cleans (20#/14#)
20 Pull-ups
10 Clean and Jerks (115#/75#)
400m Run
10 Clean and Jerks (115#/75#)
20 Pull-ups
30 Med Ball Cleans (20#/14#)
800m Run

Results

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Clean and Jerk Sequence with Tara:

This morning was a little last minute change on the WOD due to logistics and not wanting to see too large a group crash on the pull-up bars. The original WOD (“Backwards” – one most of you who came in expected since it was on BeyondtheWhiteboard.com) will make an appearance soon but will be during the week when smaller classes can make it manageable. This chipper was more than a good substitute though!

Want a yummy Paleo dinner? I posted this recipe the other night after we had it with Dallas and Melissa of Whole9. Well it was so good we had it again last night and paired it with a salad of mixed greens, strawberries, blueberries and pine nuts with balsamic and EVOO dressing.

Notes:

How to Power Clean by Coach Burgener

How Not to Power Clean by Globo Gym Guy

"Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/135#)
Handstand Push-Up (Head to Floor)

Results

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Fran and the Pike Push-up:

Benchmark day today. Combining handstand push-ups with deadlifts is an interesting combo that hits everything the faster you deadlift. Waiting for the shoulder strength to return becomes a frustrating game after the deadlifts tire you and the HSPU’s start to add up.

Watch the below video for a good low bar back squat. We will be learning those and high bar back squats on Wednesday! Get ready to get down in the hole!

Main Site WOD Demo with Chris Spealler [wmv] [mov]

Tonight after the last WOD Zach (pictured below) did us a huge favor by installing everything necessary to hang another set of rings for muscle-ups, skin the cats, etc. He also did two MU’s after he finished. If you see him give him high fives and chest bumps! The rings rock!

Notes:

CrossFit Belltown is hosting a nutrition seminar with Todd Widman Wednesday night (tonight!) at 6:30pm. Cost is $10 and I know at least a couple of you are attending as well as The Compound crew. Trust me it’s worth it. Put down the Bon Bon’s and Miller Lite and go!

"Tag Team"

In teams of 2 complete for time:

300 Kettlebell Swings (53#/35#)
Run 400m
* One team member swings while one runs 400m. Tag up after each run.
** Stop once you reach 300 swings, regardless of where the runner is.

Results

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Picture Perfect Swings:

Checkout the Results pic for the quote of the day…

Back to back team WOD’s this weekend. It just seemed right to throw some teams together. “Tag Team” is a WOD we made up awhile back when we stayed overnight at our friends and had limited equipment for putting a WOD together in the morning. Having only a couple kettlebells made this a guys vs. girls match and a great workout for whoever could hit 300 fastest.

A funny thing happened after the WOD today. An impromptu WOD broke out! Nothing like a volunteer 2 a day! Graham wanted a little extra work and Don, Curtis and Jim jumped in. Then pretty much everyone chose to do a little “overkill” after the kettlebell swing tag team with a short 21-15-9 of pull-ups, push-ups, and sit-ups. I guess “Trevor” wasn’t enough…

Notes:

Welcome to Steve, Leia, and Scott (home from WSU for summer break) who finished Elements this past Friday! See you all in class soon!

What does coffee have to do with dancing goats? Read “15 Things Worth Knowing About Coffee“

For you distance runners, tri-freaks and just plain endurance folks:

CrossFit Endurance was featured in LA Sports and Fitness Magazine [pdf]

Pulled Apart

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
200m Run
12 Pull-ups
15 Sumo Deadlift High Pulls (95#/65#)

Results

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M Pulls:

The sumo-deadlift high pull ideally develops powerful hip extension and strong shoulders and arms while training a proper deadlift body position (with wider stance) and balance and coordination. Focus on those cues to ensure proper execution and remember to extend those hips, immediately pull to under your chin, and finish with high elbows.

Good elbows Fran!

Notes:

“You can’t fish oil your way out of a bad diet.” ~ Melissa Urban, Whole9

That said, here’s the Whole9 and Robb Wolf Fish Oil Calculator to determine how many you need to augment your nutrition and your health.

Here’s a link to the Whole9 blog post covering our workshop last week.

The Compound Crew and SRCF Trainer’s WOD today:

Start Your Whole 30 Challenge!

(Saturday WOD)

5 Rounds For Time:
400m Run
25 Medicine Ball Cleans (20#/14#)

Results

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Fall City 5k/10k Results

Med Ball Sequence with Sean:

Yesterday was tons of people doing epic sh*t! There were 11 of you that ran the Fall City 5k/10k race, 8 of you that cleaned their way through the morning WOD, 2 who strung multiple muscle-ups, 33 who attended the Whole 9 Nutrition workshop, and over 50 plus that came to the BBQ afterwards. It was most definitely a success.

For those who attended the workshop we think it was a great education and discussion from Dallas and Melissa around proper nutrition and its effects on the body. Understanding insulin sensitivity and inflammation and the foods that promote more or less of it is vital to truly eating for long term health and success. Just some of what we learned: balancing macronutrients and the best sources of them, what foods are net acidic or alkaline in the body, fueling both pre and post workout, the roles of food on healing, recovery, and performance, and how the impacts of a prolonged unhealthy diet can lead to a life of metabolic derangement.

Take the Whole 30 Challenge and make the changes that will help you take charge and accountability to improving your overall fitness and health. Remember to make choices for quality in food and that just because it’s healthy doesn’t mean you are sacrificing deliciousness! We hope you enjoyed it, post your thoughts if you want!

Melissa and Dallas from Whole 9:

Thanks to everyone who came out and brought food and drink and hung out to witness our new ROWKILLA’s! That’s right we are crowning three people as Rowkilla, Jeremy D. who topped the fish game with a score of 2185 and young Ryan (Marc and Laura’s son below) who decided to row a 10k for an hour and 9 minutes and James (Pat and Steph’s son) who rowed a 5k while the rest of us ate BBQ. Nuts!

Ryan “Rowkilla”:

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

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Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details: Please bring a lawn chair if you can! We have several chairs but not enough for everyone. Otherwise be prepared for Caveman style seating. On the floor…

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Mark B. and probably the hardest Hero WOD yet, “The Seven”:

2K Row

For Time:

Row 2000m

Results

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Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Great Basin Qualifier

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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Scaling Handstand Push-ups:

The scaled HSPU on a box with Jorge:

Pick a box (the higher the box the more load on the shoulders)
Walk your legs back onto the box, keeping them straight (no knee bend)
Pike your body and walk your hands in until the top of your head is directly over the ground
Lower yourself so the top of head touches the ground
Keep your eyes on the box and not the floor
Push up and lock out as if you are doing a shoulder press
Carefully walk your feet off the box

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.

Notes:

Eli hit his 100th WOD milestone today! Congrats and welcome to the club. Hitting this many workouts ain’t easy!

Welcome back Maria, we are all glad to see you back in the box! You picked a heck of a WOD to come back to!

We welcomed a visitor from CrossFit Morristown drop in today for a WOD. Kristen is a CrossFitter from NJ and works out with our close friend from high school (Derek). She also competed on her affiliate team in the Northeast Regional Qualifiers. She introduced her friend Andy to his first WOD; “mini-Cindy”. Hope they stay friends!

Sean counting Kristen:

If you are signed up for the Whole 9 Workshop this Saturday you can go pre-pay online directly to them by going here and using the PayPal button. If you already dropped off a check you are good to go. Note the time is 1-5pm.