Nutrition – Page 4 – SNORIDGE CROSSFIT

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>

* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.

BTWB

Photo by @robcwilson

Post WOD today we had some sled pushing fun: Sled Relays!

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!

Results

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

Hang Power Clean 3-3-3-1-1-1

BTWB

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB

PR pic by @robcwilson

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Back Squat 3-3-3-3 & AMRAP 18 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-3-3

BTWB

AMRAP 18 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Back Squats (155#/105#)
15 Box Jumps (24″/20″)

* Clean from ground. Step downs on box jumps.

BTWB

Coach Zoe keeps an eye on James:

Nutrition:

We were watching Dr. Oz tonight and it was great to see some attention paid to eating clean with Whole9 founders and good friends Dallas and Melissa Hartwig. It’s crazy to think that almost 5 years ago we invited Dallas and Melissa to come to our gym to put on a nutrition seminar, which then led to us being one of the first gyms to utilize their nutrition guide (which we still give out with OnRamp – an updated version of course). Fast forward several years and two best selling books later, and they are not only on morning and evening talk shows but they are changing so many lives worldwide with their program. If you are looking to change your nutrition habits, lose weight and slay the sugar demon; then this program works. Stick with a true Whole30 (NO cheats!) and you will see amazing results.

Lost Weight With the Whole30 Plan

“The creators of the Whole30 elimination plan explain why eating whole foods for 30 days helps you slim down.”

Women’s Max Snatch Event film. Some good, some great, some really bad. Overall an amazing video.

Event 5 at the South Regional

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

* Full clean

BTWB

“2012 CF Games Chipper“

For time:
10 Overhead Squats (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thrusters (135#/95#)
10 Power Cleans (205#/125#)
10 Toes To Bars
10 Burpee Muscle Ups
10 Toes To Bars
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats

* Change weight for OHS and thrusters. 2nd Bar for PC.

BTWB

Photo by Rob W.

This 2012 CF Games Chipper was one of my favorite events to watch. The race was close until Froning decided to just move ahead and watch everyone on the Jumbotron while doing fat bar thrusters.

2012 CrossFit Games – Chipper: Men, Heat 3

CrossFit Games Update: May 8, 2015

If you haven’t yet signed up for the PaleoNick Cooking seminar or nutrition lecture in June then do it quick! We are down to 6 spots remaining for the seminar (there are plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results
Results cont

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

BTWB

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Regionals are right around the corner. Got your tickets? 2015 Regional Tickets on Sale

Results

Results cont

EMOM: Strict Pull-ups & AMRAP 30 mins: Wall Balls, 200m, Lateral Burpee (Over Barbell) and Power Cleans

EMOM: Strict Pull-ups

Every Minute on the Minute for 5 Minutes:

Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.

BTWB

AMRAP 30 mins: Wall Balls, 200 m, Lateral Burpee (Over Barbell)s and Power Cleans

Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)

BTWB

Photos by Rob W.

30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.

Events:

Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Understanding What Coaches Can and Can’t Do www.theboxmag.com

Results

Results cont

Deadlift 3-3-3 & 6 RFT: Deadlifts, Wall Balls and 200m

Deadlift 3-3-3

BTWB

6 RFT: Deadlifts, Wall Balls and 200m Run

6 rounds for time of:
10 Deadlifts (185#/135#)
12 Wall Balls (20#/14# to 10’/9′)
Run 200m

BTWB

Events:

The June we are hosting PaleoNick’s Cooking class on Sunday, June 28th at SnoRidge. Sign up now to become a Culinary Ninja!! This will be FUN!
Cost: $175 per person and you will leave with 16 portions of two paleo/zone meals.
Date: Sunday, June 28
Time: 10am to 4pm
Where: SRCF
What: 1-2 hr. nutrition talk followed by 3 + hour cooking session. Yes you cook! This seminar will include a lecture covering “The CrossFit Diet” which is the first portion of Fitness in 100 Words. The Paleo and Zone Diets will be discussed. After lecture, break up into small teams and begin the Culinary Boot Camp. Each group will be assigned to a meal and will then prepare 60+ portions, so that everyone can bring home at least 2 helpings of each meal. Each student will take home 16 portions of 2 meals, all of which are freezer friendly.
What to bring: Nothing!

https://www.regonline.com/Register/Checkin.aspx…

Inside the Leaderboard: April 2, 2015

Results

Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Overhead Squat 5-5-5

BTWB

Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

BTWB

Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

BTWB

Open 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm. Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont