Category: Pre Workout / Skill

Lost Weight With the Whole30 Plan

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.

“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

Skill WOD: Double Unders & FT: Power Cleans, Double Unders and AbMat Sit-ups

Skill WOD:

Choose Double Unders or Ring Push-ups

Double Under progression and Practice

4 x 10 reps Ring Push-ups

This workout is not for time or reps. Goal is to practice your double under skill and speed.
If you do not have consistent DU spend time working on technique, not ring push-ups.

FT: Power Cleans, Double Unders and AbMat Sit-ups

For time:
10 Power Cleans (155#/105#)
50 Double Unders
50 AbMat Sit-ups
8 Power Cleans (155#/105#)
40 Double Unders
40 AbMat Sit-ups
6 Power Cleans (155#/105#)
30 Double Unders
30 AbMat Sit-ups
4 Power Cleans (155#/105#)
20 Double Unders
20 AbMat Sit-ups
2 Power Cleans (155#/105#)
10 Double Unders
10 AbMat Sit-ups

Watch this video for Jules, Scott and Jill’s interview at Regionals with the top 3 teen 16-17 female athletes in the NW Region for the Open:

The Teenage Dream

Background on our 5th annual team fundraiser event we will host again in August:

The 31Heroes WOD

Go register and donate $31 and you will receive a cool T-shirt.

Squat Snatch 2-2-2-2-2 & FT: Rows and Wall Balls

Squat Snatch 2-2-2-2-2

* Touch and go off the ground

Regionals Week 3 Highlights

FT: Rows and Wall Balls

For time:
Row 1000m
50 Wall Balls(20#/14#)

* Sprint!

BTWB

Cool recap video of week 3 that I had fun filming my three cameo appearances…

CrossFit Games Update: Week 3 Recap

Shoulder Press 3-3-3-1-1-1 & 4 RFT: Front Rack Lunges, Burpees and Push Press

Shoulder Press 3-3-3-1-1-1

Julie Foucher Competes At CrossFit Games In Walking Boot After Injuring Achilles’ Tendon

4 RFT: Front Rack Lunges, Burpees and Push Press

4 rounds for time of:
10 Front Rack Lunges (95#/65#)
15 Burpees
20 Push Press (95#/65#)
Rest 1 min

Front rack lunge with barbell: Power clean off ground and front rack. Step forward to lunge and push back in place. Alternate legs (5 per leg each round).

BTWB

Murph “All Hands In” photo by @robcwilson

Did you know that Rob W. manages our SnoRidge Instagram? He is officially our media manager. Check out his awesome pics by clicking on the Instagram badge at the bottom of the page.

CF Games:

Sad. Amazing. Inspiring. This was the biggest blow to the Games this past weekend when longtime Games athlete Julie Foucher was injured in the Central Regional on the Over the Box Jumps. This was her last year competing and she was poised for a Regional podium finish after sitting in first place after day 1. What was just unreal was after being injured in event 3 (in which she was well on her way to finishing 1st in that event) Julie stayed in and competed in a walking boot through the weekend in the Handstand Walk, Max Snatch, HSPU/C2B/Row workout, and the the MU Clean ladder. She finished 8th overall. With a BOOT.

Video: Julie Foucher – Event 4 To Boot

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

EMOM for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load

* These do not have to be unbroken; regrip allowed

Greg Glassman Interview With Sean Woodland

4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows

4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m

* Sub 4 strict pull-ups for 4 Bar MU each round.

BTWB

Clean pic by @robcwilson

With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.

I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!

18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com

Event 6 Mayhem: A Win and a Record

Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed

Skills: Handstands, Handstand Walks & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run

Skill Work: Handstands, Handstand Walks

Handstand or HS Walk
Handstand Push-up Progression

5 RFT: Handstand Push Ups, Hang Power Cleans and Runs

5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

PRACTICE: Handstands, Handstand Walks

Handstand
Handstand Walk

This is not a timed workout.

Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.
* Re-grip allowed

AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls

Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)

* Scale 1 MU to 2 Strict Pull-ups

BTWB

Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

Back Squat 2-2-2-2-2