Nutrition – Page 6 – SNORIDGE CROSSFIT

Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.

Stop the Slop Challenge:

Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:

nustrition.blogspot.com

Also check out the Living Paleo FB page for recipe ideas to share within the gym.

CrossFit Games Prize Purse Grows in 2015

Results

Results cont

SRCF "Stop the Slop WOD" Performance Challenge 3.0

SRCF “Stop the Slop WOD” Performance Challenge 3.0

For time:
Run, 400 m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run, 400 m

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell

BTWB

Today was our third Stop the Slop Performance WOD Challenge. We will re-test this WOD in 30 days and for those who entered the challenge we will measure the % improvement in times and the winner will get a portion of the prize money (the winner of the Nutrition Challenge will also share in the prize money). For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest.

This year I changed the programming slightly to allow for a workout that is still similar to “Baseline” and past Stop the Slop WOD’s but mixes it up to allow for a faster flow. Having two lifts this year with 10 reps each that are spread out (instead of one with higher reps in the middle) and not going from squats into the final run meant less rest overall and more movement. Cutting the pull-ups slightly but adding chest-to-bar still made them challenging and also upped the intensity. This variation overall seemed like a fun combination. If you need to “buy-in” then see your coach to sign up and fork over your cash. Looking forward to seeing the improvement in a month!

The Deadlift – [video]

Results

Results cont

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

BTWB

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

BTWB

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!

Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

30 Day Stop The Slop… starts MONDAY, January 5th!
Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]

Results

Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

Deadlift 2-2-2-2-2

BTWB

Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m

* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.

BTWB

Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results. To win though you will need to have the best improvement.

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.

Results

Results cont

Bench Press 5-5-3-3-1-1-1 & Chipper: Wall Balls, AbMat Sit-ups, Box Jumps and 2 more

Bench Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Wall Balls, AbMat Sit-ups, Box Jumps and 2 more

For time:
50 Wall Balls, 20/14 lbs
50 AbMat Sit-ups
50 Box Jumps, 24/20 in
50 Double Unders
50 Walking Lunges

BTWB

CrossFit Invitational Live Event Archive

How Food Is Linked to Mood www.whole9life.com

Results

Happy Birthday Kris!

Skills WOD:

3-3-3-3-3
Ring Dips or Bar Dips

7 x 1 Muscle-up + 2 Ring Dips

Conditioning WOD:

For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups

Results

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Kris enjoys his birthday WOD:

Week 2 With Rogue Fitness Red

Nutrition:

Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.

Dr. Oz unveils ultimate grain-free low carb diet for health and weight loss

Our next OnRamp begins on 9/30. We have only a few spots remaining.

Tuesday 9/30 at 7pm
Thursday 10/2 at 7pm
Saturday 10/4 at 8:30am
Tuesday 10/7 at 7pm
Thursday 10/9 at 7pm
Saturday 10/11 at 8:30am

Paying for On Ramp reserves your spot in the class.

Info on OnRamp

Go here to pay and sign-up for OnRamp

Double Burn

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
1 Snatch (Squat)

* Choose Load

Conditioning WOD:

For time:

10 Toes-to-bar
20 Kettlebell Swings (70#/53#)
30 Wall Balls (20#/14#)
40 Double-Unders
50 AbMat Sit-ups
40 Double-Unders
30 Wall Balls
20 Kettlebell Swings
10 Toes-to-bar

Results

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Go up then back down doing each movement twice for a fast and furious chipper:

Tomorrow on Thursday for 9/11 we will be programming a long Hero WOD. If you are a rope climber then please remember to bring your tall socks or shin sleeve. No sock/sleeve = no climb!

Do not hesitate to be smart and scale this WOD. Scaling will be half the reps and/or half the distance (along with weight or movement sub as usual). Don’t be that person that the coach has to force you to be smart and scale. This is not a test to find out who can will themselves through something they shouldn’t or aren’t ready for. Stay within your limitations and enjoy the results!

Remember the gym rules for Hero WOD’s, they are tributes and this Thursday in particular the workout is to honor the victims of 9/11 including the Hero that this WOD is named for.

Never forget!

Nutrition:

This documentary looks like it’s worth watching: “Fed Up“

Clean Pulls

Strength WOD:

3-3-3-3-3
Clean Pull

Conditioning:

As Many Rounds As Possible In 12 Minutes of:

15 Deadlifts (155#/105#)
15 Deficit Push-ups (25# bumper plates)
15 Box Jumps (24″/20″)

Checkout (Optional):

EMOM for 5 Minutes complete:
2 Bar Muscle-ups and 3 Handstand Push-ups (Strict)

1 Bar Muscle-up and 2 Handstand Push-ups (Strict)

Results

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100 WOD, 250 WOD, or 500 WOD shirts. Several of you have asked if we have your size.

I know we need to order some 100 WOD men’s size L shirts, but need to know who needs what. For 100 WOD in women’s and men’s M and XL, as well as 250 WOD and 500 WOD, we have bunch in stock so post so we can check what we have. We have a min order quantity to print new shirts so it makes it essential I know who is looking for what size to see if we will order soon.

Nutrition:

Want to know how to limit your soreness and improve your recovery? Want something that is natural and helps reduce your lactic acid buildup when you workout and improves your aerobic endurance? We now carry the Extreme Endurance supplement. I have taken it now for a month and half and have made a noticeable improvement in recovery, a huge reduction in muscle soreness, and less “muscle burn” during a WOD as lactic acid builds from intense exercise. It’s a pill supplement you take twice a day and one bag lasts a month. Check it out at the above link and the next time you come in ask any one of your coaches.

Do you watch American Ninja Warrior? Here’s some behind the scenes on how it works. Desert Ninjas – CrossFit Journal [article]

Climb Down, Climb Up

Strength WOD:

1-1-1
Clean (Full Squat)

Conditioning WOD:

For time:

7 Squat Cleans (185#/135#)
1 Deficit Handstand Push Up (Deficit 4″/2″)
6 Squat Cleans
2 Deficit Handstand Push Ups
5 Squat Cleans
3 Deficit Handstand Push Ups
4 Squat Cleans
4 Deficit Handstand Push Ups
3 Squat Cleans
5 Deficit Handstand Push Ups
2 Squat Cleans
6 Deficit Handstand Push Ups
1 Squat Clean
7 Deficit Handstand Push Ups

Results

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Great “Finish”!