Nutrition – Page 25 – SNORIDGE CROSSFIT

"Caroline"

Strength WOD:

Push Press
3/3/3
* Work up to 3RM (3 Rep Max)

“Caroline” WOD Immediately After:

10 Rounds for time:
3 Press (95#/65# – Strict)
9 Box Jumps (24″/20″)

Results

Caroline cleans on her birthday (pictured in back):

Birthday WOD? Check. Birthday girl? Check. Birthday workout pic? Ugh! No check there. Caroline completed Elements yesterday and her first class today was her very own birthday WOD. Sorry we didn’t get a good solo picture to use but I hope you enjoyed the presses and box jumps while diving into CrossFit with us this week. Anyone surprised at how hard it was initially to perform a strict press and keep your lower body rigid and knees locked?

Notes:

When you are ready for that first pull-up some will do anything to get it. Pull, kip, claw, kick and scream their way up! Congrats to Steph who kicked and clawed her way to her 1st pull-up today! Actually 2 pull-ups since the camera wasn’t ready!

Steph’s 1st Pull-up! (Love this pic):

If you missed out on our Nutrition Discussion with Todd Widman last month, he is speaking at King CrossFit Wednesday night (3/11 at 6:30pm). Spots are available so just show up. Info is up on King CF’s website.

Anyone else starving for the sun to come back? Saturday was a tease. Not only does sunshine help with the mental game, it’s our natural source of Vitamin D. Read Vitamin D and Muscle Mass

For those with kids and who are tring to stick with a Paleo Diet here’s a blog called Everyday Paleo and a post on What to Pack for Kid’s Lunch and more

Last diet topic, if you are in the Paleo/Zone challenge and want to try a “Primal Pac” then ask us for a sample in the gym. Made locally here in Seattle by a CrossFitter and businessman named Matt P., Primal Pacs are an excellent natural, preservative free, zone blocked snack bags of nuts, jerky and dried fruit. And they are good! Don’t expect the garbage beef jerky you get at the store filled with preservatives, sugar, corn syrup, MSG and other junk. These have grass fed jerky with no added sugar and are gluten and grain free. We have a flyer with pricing info at the gym or you can email them from their website for more info. A few of us just got a bulk order so if you plan to order some I recommend you ask around first and you can coordinate one delivery with whoever is ordering.

This Thursday is 6am class with Moe! Set your alarm now so you have no excuse.

"Rob"

For Time:

34 Double Unders
34 Pull-ups
34 Medicine Ball Cleans (20#/14#)
34 Kettlebell Swings (53#/35#)
34 Medicine Ball Cleans (20#/14#)
34 Knees-to-Elbows
34 Double Unders

Results

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Happy Birthday Rob:

Don’t blame Rob! Blame me. He simply got one year older, I programmed the WOD. This workout focused on “pulling” from the bar or from the floor. Similar to but shorter than “Dirty 30”, this one packed a good punch. Like all birthday WOD’s, the numbers reflect either the age or day, and the workout includes exercises both easy and difficult for the honoree. In Rob’s case he smokes double-unders and pull-ups, while the 53 lb. kettlebell is a challenge. Hope you enjoyed it Rob!

Notes:

Congrats to Don who started getting butterfly pull-ups today! Great work!

Read “Real Foods vs. Fake Foods” Makes you think about why you would ever willingly choose to eat fake foods.

2010 CrossFit Games Ohio Sectionals at the Arnold Classic with Governor Arnold Schwarzenegger [wmv] [mov]

By the way, can you guess who wore “Man-Prees” to the box today? These are worse than gloves!

Get Dirty Then Take a Dunk

“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#)

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

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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“Swing That Bell” “Good Morning Fran!”

Day 1 of the Paleo/Zone Challenge Kick-off!

Today was the official start to our nutrition challenge. What better way to kick it off than to start with a little Chunky-dunk in the “Body Fat Test Truck” at the box? While simulated drowning to get your body fat is not my idea of fun, it was a great opportunity to get your body composition measured and establish a baseline. At the conclusion of our challenge they will be back for a re-test on Saturday 4/10 and cost is $35. Like today the test is in a swimsuit in the truck in a “bathtub”. Test is approximately 10 minutes. We will schedule those who want to do it in 12 minute increments as we get closer to April.

We hope you were able to “soak in” what you learned from the Nutrition Discussion with Todd Widman last week and able to get your food shopping and pantry cleaning done. Time to eat! If you were unable to attend or just want an outstanding summary of what Todd reviewed we will print copies of the notes that Sangeeta took and sent in a word doc. These notes are really good and captured all the key talking points. We also have copies of the CF Journal 15 and 21 as well as a Zone Block “Cheat Sheet” at the box to hand out.

Rules:

Paleo Challenge is 7 weeks long starting Saturday 2/20 and ending Saturday 4/10.
To be eligible for the winnings, you must weigh-in, take your “before” pics and establish a body fat baseline NLT Monday 2/12! No exceptions!
If you did not have us make a copy of the front page of your Body Fat Test report then please bring it in as your “baseline” to go with the pics.
Participation with the “ChunkyDunk” Truck (as Mike calls it) completely optional. If you didn’t use the Body Fat Test Truck then just weight in on our gym scale, take your pics and use our less accurate hand-held body fat analyzer at the gym. That way we are “1 block of apples to 1 block of apples” at the end for comparison.
Winner will be determined by biggest % change in body fat composition.
Of the remaining participants (besides the 2 winners); your coaches will vote on one person who made the biggest physical change in appearance based on before and after photos for a “runner-up” prize!
Each participant owes a $15 “buy-in” that goes into a pot for the top male and top female winners.
Diet logs will need to be kept! Start by writing it down, putting it on your computer or some other tracking method. This will ensure accountability as well as allow you to look back and see how you maintained discipline. It will be checked!
“Before” and “After” Pictures need to be taken. (3 each of front, side, and back) Women in shorts and sports bra/workout top, men in shorts with no shirt. We assure you that the pics will be kept private in a protected drive at home and after the challenge will be deleted permanently if you desire. Pictures are highly effective in seeing results.
Weekly weigh-in’s at the gym are required. Make sure EACH WEEK you conduct one weigh-in on our scale.

What to eat? Remember above all eat quality! Make a commitment to stick with small changes you know you can maintain. Don’t starve yourself! If you need to eat ensure it is clean and in the right amounts. At a minimum, cut out the crap. That’s the refined sugars, soda (of any type), breads, grains, pasta, artificial ingredients and sweeteners, corn syrups, trans fats, snack food, fast food and “non fat” and “low fat” foods. Those really aren’t FOOD!

Here are some helpful links on Paleo, Zone and what to eat:

CF Journal: Enter the Zone

Zone Block Calculator

Paleo Food Conversion to Zone Block Servings Calculator

Red River CrossFit: Let’s Eat!

10 Tips When Eating Paleo

Performance Menu Paleo/Zone Recipes

Notes:

Affiliate Team athletes will meet at 9am Sunday to run through WOD’s 1 and 2 of the Sectionals!

Some of the Affiliate Team women working on handstand push-ups:

ATTENTION RUNNERS:

Two races are getting closer. The first is the St. Patty’s Day 5k in March. Register on the right side of the page. The second is the Cinco De Mayo 1/2 marathon and 8k race in May. For that race please register in the gym as you will receive a discount on both races only if you register in person with us. As a sponsor for this race we are the local registration point so save some $ and run with your fellow CrossFitters and Snoqualmie-ans!

Mid-Line Stabilization

Strength WOD:

Overhead Squat
5/5/5/5/5
Work up to 5RM (rep max) in 5 Sets

Immediately after:

Max Effort 1 mile run for time

Results

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Mike getting overhead with great form:

The key to successfully getting heavier in the overhead squat with good form is a stable and rigid mid-line. To achieve that you need to tighten your core, hold your breath, maintain a proper body position and squat. Point your toes out slightly in a wider than normal squat stance, then send the hips backwards as you squat. When you reach the bottom explode up and push your heels through the floor. Always keep the shoulders active and the bar locked out overhead and inline behind the ears.

After the strength WOD we ran the official 1 mile mark for all of you (thanks Pat for measuring!) and while it may have added a few more meters it gives everyone another yardstick to measure yourself with.

We also had Steven, Nicole and Anthony drop in from lululemon. It was Anthony and Nicole’s first time with overhead squats. After some brief instruction and coaching you can see in the pictures below what flexibility and balance allows you to lift overhead. Glad to have the “lulu crew” coming in more often!

Notes:

55 Push-ups today in our push-up challenge! Also don’t forget to attempt this week’s max reps of double-unders either Friday or Saturday.

Saturday will be the body fat testing by The BodyFat Truck. Make sure you check your time slot and dress appropriately (swimsuit). You will also need to take a “before” picture for the Paleo/Zone Challenge and weigh-in. If you don’t do the body fat test with the truck then you will need to use our less accurate monitor to establish a baseline. Buy-in is $15. Money goes in the pot and the top male and female will split the winnings.

WOD times: Affiliate Team training at 0900 and Main Group WOD will be at 1030.

Can you overhead squat your bodyweight 15 times?

"Just try it!"

3 Rounds for time:

400m Run
50 Air Squats
500m Row

Results

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SRCF crew and Todd:

Quote of the day:

“Almond butter, cashew butter, all goodness! Then there’s nut porn, which is macadamia butter.” ~ Todd Widman

Tonight we were honored and extremely fortunate to have Todd Widman (of CrossFit HQ Training Staff and Rainier CrossFit) come share some outstanding food for thought with a total of 35 of us. The nutrition discussion was a great success with a spectacular turnout. Todd focused on the why, the what, the how, and the tweaks that are key to building a foundation of solid nutrition. His passion was evident along with his education on the subject. In addition to flat out getting some good common sense education around diet and the role it plays in everything from performance to life; we learned a ton of other things around how to keep things simple when talking nutrition.

Our bodies are a machine. How we fuel it is a conscious choice that impacts us every minute, every day and every year for the rest of our lives. As Todd summarized succinctly, you spend 1 hour of each day with hard effort in your daily CrossFit WOD. You have 23 other hours a day to screw it all up. He presented many compelling reasons for why we should eat real food, and in the right proportions. He covered the relationships of macronutrients and their impact on fueling the body. The material flowed well and led to questions that were smart, practical and beneficial to all. We learned about eating quality food, the basic Paleo influenced diet, and the Zone diet. He spent time on why combining the two is so much more effective than just one over the other. So with that we will springboard into our Paleo/Zone Challenge starting next Saturday. If you are on the fence ask yourself why not? What do you have to lose (other than weight and some bad habits)? Clean out the fridge and the pantry. Take the plunge. See what eating clean and in the right amounts can do. As Todd said, “Just Try It. You can do anything for 30 days.”

Thank you Todd!

Notes:

Affiliate Team training at 9am. Saturday class will be at 1030 for all. Seeya then!

Steven and Jackie from lululemon dropped in again today for a WOD. It was great to have you guys visit and look forward to you getting in more often.

"Two-fer"

Results Corrected! Whoops!

Strength WOD:

Push Press
3/3/3/3/3
Work up to 3RM (rep max) in 5 Sets

Check Out WOD immediately after:

For time:

200m Run
20 Push Press (95#/65#)
20 Burpees
20 Box Jump (24″/20″)
20 Hang Cleans (95#/65#)
20 Pull-ups
20 Overhead Walking Lunges (45#/25# plate)
20 Double-Unders

Results

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View this photo

Lunging Ladies:

I just love this picture Michelle took.

Two recent comments led to today’s WOD. One was that we haven’t done push press lately. Second comment was that we haven’t done a chipper WOD. Consider today a two-fer. Strength WOD’s are something that take a different approach. The goal of a strength WOD means that you are working to achieve the # rep max in the number of sets on the board for that movement. If it’s a 1RM or 3RM for example you are gauging your attempts to reach a maximum load (maybe even PR) or fail. If you fail the attempt counts and is marked as a “fail” and you move to the next attempt(s). Being new to CrossFit is a good time to learn the movement, gain confidence and get used to this type of workout. Focus on finding a weight that challenges you but allows you to focus on proper form and technique.

You should warm-up prior to officially starting your attempts. This takes some strategy and planning ahead. When you start or when you move up from set to set plan out what you are trying to accomplish so you don’t go too heavy too early or stay too light too late. For the more experienced when done right a strength WOD gives you butterflies that are no different than a “normal” WOD. It makes you fear stepping to the bar because you honestly aren’t sure if you are going to get the next lift. You are going at it with intensity to get the lift and get it with good form.

Starting from here forward we are going to dial it back in to limit you to your official rep attempts. That means if it’s 5 sets of 3 reps, then you won’t get 7 or 8 sets to keep on going. If you went too light too early then remember for next time. It’s a thinking person’s WOD as well as a strength building workout, enjoy it!

Notes:

Starting next week we are excited to announce that Moe will be running a 6am class on Tuesdays and Thursdays. Class will be the same format and run an hour. For those inclined to wake up and turn on the intensity than have at it. I’ll likely still be inspecting the back of my eyelids for time.

Food For Thought:

We will be sending an email out to all of you for confirming attendance for the Nutrition Discussion with Todd Widman this Friday night. That way we can offer any additional space to our other affiliate and CF friends. If you didn’t previously post to the blog that you were coming please let us know. We are planning on a great turnout!

The other exciting news is we lined up the “BodyFat Test Truck” for coming to the box for our Paleo Challenge kickoff. They will be here on Saturday 2/20 from 7am to 1pm. The test is comprehensive and highly accurate with bodyweight, lean muscle lb., fat lb., body fat % and Delta. We will then have them come back in April at the end of challenge for a follow-up test. Because of this timing and the desire to have the most accurate results to look at post Paleo Challenge we will start the official Paleo Challenge on 2/20 (one week later).

We hope you understand why we are pushing the official start of the Paleo Challenge to Saturday 2/20. In addition to lining it up with the BodyFat Truck, we think this allows you to soak in what you learn from the Nutrition Discussion on Friday and plan your food shopping and pantry cleaning next week. It really didn’t make sense for us to start a nutrition challenge one day after you learn the ins and outs of cleaner nutrition.

BodyFat Truck Test cost is $49 for 1st test, $35 for follow-up test (or $35 if you have used the service before). Test is in a swimsuit in the truck in a “bathtub”. Test is approximately 10 minutes. We will schedule those who want to do it in 12 minute increments starting at 7am until 1pm.
Participation with the “ChunkyDunk” Truck (as Mike calls it) is completely optional. If you don’t want to use it then just weight in on our gym scale, take your pics and use our less accurate handheld bodyfat analyzer at the gym.
Paleo Challenge is 7 weeks long.
There will be a “buy-in” that goes into a pot for the top male and top female winners to split.
Winner will be determined by biggest delta or % change in body composition.
Diet logs will need to be kept.
“Before” and “After” Pictures need to be taken. Women in shorts and sports bra/workout top, men in shorts with no shirt. We assure you that pics will be kept private in a protected drive at home and after the challenge will be deleted permanently if you desire. Pictures are highly effective in seeing results. Both of us are very glad we have some bathing suit pics pre-CF and post CF but disappointed we never took pics before switching to a Paleo focused diet.

"Better Off Dead"

Main Class WOD:

For time:

21 Deadlift (225#/135#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run

Results

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Affiliate Team WOD #(1):

For time:

21 Deadlift (225#/135#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run

Affiliate Team WOD #(2):

As Many Rounds As Possible in 10 Minutes:

4 Pull-ups
8 Knees to Elbows
16 Tire Sledgehammers (12#/16# alternating sides)

Results

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Hammer time! Mark and Don with WOD#2 extra credit after the deadlift WOD:

Everyone rocked the deadlifts today! Great weather = great opportunity to get some heavy weights outside. Moving all the classes out to the fresh air and mountain view is fun for us and also motivating with a backdrop that simply can’t be beat when the skies are clear. Plus training in the elements is part of constantly varied, getting ready for the unknown and unknowable or “training as you fight”. Is it fun for you when we all go outside? Post thoughts to comments.

Notes:

We want to thank every one of you who came to the lululemon Trunk Show as well as all who brought food and drink. We hope all of you had a really good time and opportunity to get together with the ladies! Special note of thanks to Bonnie for the highly creative and cool WOD Wine Label. If you haven’t seen it, check out the bottle in the gym or in the Flickr photo album. It says: “WOD Wine: AMRAP – 20 Awesome CF Chicks, 1 Killer SRCF Box, 1 lululemon Junk for Your Trunk Show”.

The Nutrition Discussion with Todd Widman is next Friday at 6:30pm and then next Saturday we kick off the Paleo Challenge. Cost is $10 and so far we have 22 people confirmed as coming so if you have not confirmed either by posting to comments, emailing, or on the Facebook event let us know. There are several of you who we haven’t heard from. You better have a good excuse or I am going to drive to each of your houses and drag you back to the box!

Food for thought:

How to Win Friends and Influence Paleo

Wanted to finish with some really cool pictures of some strong ladies!

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds

Results

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Moe making the most of her rest minute:

Like “Fight Gone Bad” and “Annie Are You Okay?”, this WOD provides 18 minutes of max heartburn. How do you rank this against the other two? For me the other two are tougher but not by much more. “Annie Are You Okay?” is just pure brutality and the worst of the three. What did you think of this variant? Post to comments.

Notes:

In only 24 hours since registration opened, there are 110 teams registered for the CF Games Affiliate Cup Qualifiers at their respective Regionals. It’s a good thing we registered our Affiliate team! There is now a wait list!

Here’s several reasons you should consider taking Fish Oil as a source of Omega 3 fatty acids.

A Study Finds Mental Benefit of Fish Oil

Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid

Fish Oil Benefits

Got Goals?

For time:

10 Strict Pull-ups
50 Wall Balls (20#/14#)
8 Strict Pull-ups
40 Wall Balls
6 Strict Pull-ups
30 Wall Balls
4 Strict Pull-ups
20 Wall Balls
2 Strict Pull-ups
10 Wall Balls

Results

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Pat proves he’s superhuman simply by willing the medicine ball into the air:

Anyone ready to set some goals? We have plenty of opportunities for you all in the coming days, weeks and months ahead. Set them now, write them down, and start working towards them.

This Friday 2/5 will be the lululemon Trunk Show for you ladies as well as a goal-setting discussion led by the lululemon staff and Michelle.
On Friday 2/12 at 6:30pm we will have our nutrition discussion with CFHQ’s Todd Widman to kick off our next Paleo Challenge.
7 week Paleo Challenge starts on Saturday 2/13 with weigh-in’s, before pictures and buy-in’s.
CF Games Northwest Sectional Qualifiers are coming at the end of February, with the Northwest Regionals and Affiliate Team Qualifiers in May. We will be selecting our team of 6 to represent the box in April.
The St. Patty’s Day 5k run is 3/13 here in Snoqualmie Ridge.
The Cinco De Mayo 1/2 Marathon and 8k run is on 5/1 in downtown Snoqualmie.
We are working with Lucy and Rob to hold another Rowing Class in March. This will be similar to the last class and will focus on proper technique, form, and strategy on the erg.
100 WOD T-Shirts are now designed and will be available to purchase (at a discount) should you earn one! WOD’s must be completed in the box (garage counts).
Double-Under Challenge: Starting this week through the end of February, attempt to beat your max reps consecutive double-unders each week. Practice them all week post WOD and then pick the time of your choosing to go for your new max in one attempt.
Push-up Challenge: Starting this Saturday perform 5 push-ups. Add 5 each day until the end of the month. (i.e. 5 Sat., 10 Sun., 15 Mon., etc.) Break them up throughout the day if needed. Make-up rules apply like the burpee challenge.

And this is only the beginning! We have a whole year ahead of us!

If these races, discussions, classes, challenges and even shirts don’t give you enough motivation, then watch the below video from King 5 Evening Magazine and see an example of how committing yourself to CrossFit and good nutrition can change your life.

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it

“Team Murph”

Partner up and alternate exercises for time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Run 1/2 mile each with partner and alternate exercises

Results

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Jim M. and Ryan knocking out full “Murph”:

From CrossFit.com: “Murph” is dedicated to Navy SEAL LT Michael Murphy, 29 of New York, who was killed in Afghanistan in June of 2005. This workout was one of his favorites and he’d named it “Body Armor”. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more than to serve his country and the people who make it what it is.

He is a Medal of Honor recipient. Read the link above for the harrowing account of his heroic actions.

The 9am crew decided on this WOD over “Badger”. We took a vote, and the overwhelming majority wanted a bodyweight benchmark over a barbell benchmark. We will just have to save Badger for another day. In the early WOD the Affiliate Team ripped through this one and Travis and Pat just blew the doors off the box. Both of them came in at a smoking 35 plus and 36 plus minutes respectively. Everyone else did great at one of the toughest “grind it out” kind of WOD’s in CrossFit. What really stood out over everyone who either tackled it on their own or paired with a teammate was that Jim and Ryan showed up by themselves for the 11am class and decided to both go for the full version. Pushing, encouraging and nudging each other on, they both completed it fully RX’d and at a great pace. Even more impressive, this was Ryan’s first WOD other than his Baseline workout as he is still in the process of completing Elements. Could you imagine your third visit to the box and we ask you to do “Murph”? Two small callous tears, kipping pull-ups learned on the fly, and one ripped off shirt later and Ryan’s now a CrossFitter through and through. Totally inspiring to watch.

For all of you who came today for “Murph and Team Murph”; give yourself a pat on the back, raise a glass and toast each other (eye to eye) to a pretty impressive feat. You all worked your butts off.

Notes:

Nutrition Discussion will be on Friday 2/12 at 6:30pm with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. We highly encourage you to come regardless of whether or not you plan to participate in the Paleo Challenge (starts Sat.). This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.

The nutrition “chat” will last roughly 1.5 to 2 hours.
Cost will be $10 per person.
Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
Bring your questions!

Post to comments if you plan to attend the Nutrition Discussion.