Nutrition – Page 8 – SNORIDGE CROSSFIT

Get Ready to "Stop the Slop" Beginning Tomorrow!

Main Class:

For time (Teams of 2):

40 Dumbbell Manmakers (40#/25#)
600m Run
80 Deadlifts (250#/165#)
400m Run
120 Over Box Jumps (24″/20″)
200m Run

* Partner up. Alternate reps but team must complete each run together.
** One pair of DB’s, one bar, one box.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute (EMOM) for 7 minutes complete:
1 Snatch (Floor) + 1 Hang Snatch (use 75%-80% of 1RM)

Conditioning:

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Overhead Squat (135#/95#)

Results

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Nutrition:

Tommorow (Monday 1/6) we will kick off our annual 30 day Stop the Slop Performance challenge. There will be a new change to the WOD with a different barbell movement. All other rules the same.

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wednesday 1/8.

When: Official start and weigh-in begins Monday 1/6 and Challenge ends with a re-test on Tuesday 2/4.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts Monday.

Details:

Date: Runs from Mon. 1/6 – Tue. 2/4
Buy-In: $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
If you are intending to complete an Advocare 24 Day Challenge or 10 Day Cleanse then see Michelle to get set up
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge and 3) Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.

The All New Whole30.com Whole9

Back Down

Strength WOD:

20 Minutes to find a 1RM:
Back Squat

Conditioning WOD:

15-12-9-6-3 reps of each of the following for time:
Back Squat (115#/75#)
Burpees

* Alternate Back Squat and Burpees. Must clean or snatch bar from ground.

Results

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PR’s all around today! After the latest cycle of back squats with 5 rep, 3 rep, and 2 rep loadings it was well past time to see what our 1 rep maxes were.

The 2014 CrossFit Games Open is almost upon us! Registration starts 1/15 with the first WOD announced on Thursday 2/27. The Open will run 5 workouts over 5 weeks through 3/27. The Northwest Regionals will be held on Weekend 2 of the Regionals on 5/16-5/18.

2014 CrossFit Games Open and Regional Schedule

Nutrition:

Next Monday on 1/6 we will kick off our annual 30 day Stop the Slop Performance challenge. Will we see a minor tweak to the WOD? Unknown and unknowable. Read up on last year’s at the link above for more details and get ready to clean it up!

The All New Whole30.com Whole9

Run, Pull, Run

For time:
800m Run

Then 4 Rounds of:
5 Muscle-ups
15 Deadlifts (225#/155#)

800m Run

* Runs are ‘bookends”; run one 800m at the beginning then after 4 rds. of the couplet complete one 800m run

Results

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If you ordered a 12th Man SRCF shirt or thermal and have not picked it up please come get it. Any pre-orders not claimed will be up for sale to the gym soon.

Congrats Debra on getting 3 muscle-ups in a WOD tonight! I’m not sure what was more awesome, you getting that first one or the PR yell I heard from the front lobby.

See you all for an awesome team WOD and advanced class on my favorite day, Saturday!

NOT Paleo but delicious: “Constantly Varied Kitchen: Sweet Cheats – Bananas Foster” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

What Is Strong? Real World Strength Standards For Raw, Natural Lifters ~ muscleandbrawn.com

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Snatch Friday

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

21-15-9 Reps of each for time of:

Overhead Squat (115#/75#)
Ring Dips

Results

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Natalie hits “500”:

Congrats to Natalie who recorded her 500th WOD today and proudly wore her “500th WOD Club” t-shirt (I love the pic above). That’s a lot of work and dedication to not only CrossFit but also shows discipline to track every single workout she’s done in SRCF. I remember when Natalie started and couldn’t hold a training bar overhead and now she’s using her fitness to snatch 70 lbs!

If you have recorded 100, 250, or 500 WOD’s here at SRCF then you are eligible to get your WOD Club t-shirt. Make sure you track your WOD’s in your logbook or on beyondthewhiteboard.com to stay on track.

If anyone wants to make this for Christmas morning let me know and I’ll be over.

“Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Holiday Schedule:

12/23: Normal schedule Monday
12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!

We will be doing the “12 WOD’s of Christmas” annual workout
Wear a bad Christmas sweater if you have it

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Happy Birthday Debra!

Strength WOD:

1-1-1-1-1
3 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Squat

Conditioning WOD:

“Happy Birthday Debra!”

For time:

400m Run
15 Snatch (115#/75#)
3 Rope Climbs (15′)
400m Run
12 Snatch
2 Rope Climbs
400m Run
9 Snatch
1 Rope Climb

Results

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Happy birthday and 500th WOD to Deb:

Post WOD 6pm class shot:

Happy Thanksgiving to all of you squatches! We hope all of you are able to spend a safe holiday with family, friends and loved ones. Michelle, Ashley, and I are thankful for so much that makes our gym family so great. We are thankful for the community inside our walls with all of you. We are thankful for the support you all have shown to us and each other day in and day out. Thank you for making SRCF a place where you always look forward to walking through the door each day to see friends, get fitter, and push hard and challenge yourselves. A special thank you to our coaches, who without each of you we would simply not be where we are today.

It’s hard to believe that it’s been almost 5 years for us as an affiliate. From our garage to leasing our first space to owning our own building; it’s been a great ride. I’m thankful to Michelle for being one hell of a partner in this CrossFit gym owner thing, and for her passion for coaching and CrossFit. Most of all I am thankful for simply being able to call her my wife.

Nutrition:

“What the Hell Am I Eating, Yams Or Sweet Potatoes Here’s How To Tell“

All of our squats should look like below:

Air Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Schedule:

Thursday 11/28: We are CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only!
All other days/classes will follow our normal schedule

Frank snatches (below is what the “finish” should look like):

2011 CrossFit Games Regional Workout 1

Skills WOD:

10 Minutes to practice:

Handstand Push-ups or progressions

* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.

Conditioning WOD:

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Travel WOD’s:

“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]

"Jeremy"

Strength WOD:

2-2-2-2-2
Snatch Balance

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

“Developing Strength for the L-sit” with David Durante – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Twice-Baked Sweet Potatoes” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

"Tabata This!"

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Tabata Row

Rest 1 Minute

Tabata Squats

Rest 1 Minute

Tabata Pull-ups

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Sit-ups (* Use AbMat)

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

Results

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Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

The Truth Behind Lulu’s Lemons? CrossFit Journal

A Flawed System: Walnuts Are Drugs, Says FDA

CrossFit: The Healing Kind | The Box Magazine – The Box Magazine

All Clean

Strength WOD:

1-1-1-1-1
Power Clean + Hang Squat Clean

* 18 Minutes max

Conditioning WOD:

12-9-6-3 of each for time of:

Power Clean (185#/135#)
Ring Dips

Results

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Pure Intensity = “Frank-face”:

Love Friday, ending the week with a bunch of power cleans and also when the cleaners come early and clean the gym for us.

Best of luck to Lindsay and Kyle who both are attending the CrossFit Level 1 Course at CrossFit Belltown this weekend. Fran-sies! (ask Lindsay)

Nutrition:

7 Reasons Why Fat Is Great for You www.tabatatimes.com

Snatch Problems

Strength WOD:

2-2-2-2-2
Snatch

* Re-grip between reps, not touch and go

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 7 minutes of:

1 Power Snatch (135#/95#)
2 Overhead Squat (135#/95#)
1 Snatch Balance (135#/95#)

Results

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Deadlifts and pull-ups yesterday definitely effected snatches for some today. That said it was still good to get the work in and focus on technique improvement through both parts of the WOD.

The 2013 CrossFit Games on ESPN re-air Wednesday, October 2nd, at 5 p.m. PT.

Nutrition:

The Advocare 24 Day Challenge starts Saturday 9/28!

What is it? The AdvoCare 24 Day Challenge is a nutritional supplements bundle that is designed to help you detox your body, lose weight, lean out, and improve your health. Fall is here! It’s the perfect time to recharge your body and health and create good habits before the holidays!

Details:

• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.

• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.

The benefits of the Advocare 24 Day Challenge:

• It can be designed for everybody! Whether you are looking for weight management or if you are already fit and want to lose a few inches and lean out.
• Average person loses 10 pounds, 10 inches, & an average 3-4% body fat in 24 days.
• Removes toxins from your body.
• Discover hidden food allergies.
• Naturally replace harmful Candida in the gut with beneficial organisms.
• Reduce inflammation in the GI tract.
• Establish positive eating habits.
• Look and feel great!
• The 24 day Advocare Challenge helps you establish healthy eating patterns, improves digestion and nutrient absorption, and identifies foods that the body cannot properly digest.

Most common transformative changes:

• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood

Common questions:

*Yes, you still workout! You do everything in your normal routine.

*Yes, you still eat the same. Unless you eat like crap. Then, I would suggest cleaning up your diet. And, there are no “specific rules” but it is a detox so it is recommended that you cut out alcohol.

*Yes, non-SRCF peeps can participate! If your spouse, your family member, your neighbor, your friend (etc) is interested in doing the 24 Day Challenge please pass on the information. They are welcome to play with us!

*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.

The COST of the 24 Day Challenge is $253.25 + tax.
The 24-Day Challenge Supplements Bundle:
• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex®
• One box of AdvoCare Spark® – Mandarin Orange
• One box of AdvoCare Spark® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes
• One box of MNS® Max 3, C, or E
• Two bottles of Catalyst®

That’s only $10 a day! And remember, Spark replaces your daily coffee/tea, so you’ll save that by not going to Starbucks!! You will also have Meal Replacement Shakes during your Max Phase so, again, that is money that you won’t be spending.

This is an investment in your health…. The best investment you can make!

**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **

To sign up or for more details or any other questions see Michelle.