Useful Links – Page 25 – SNORIDGE CROSSFIT

Power "Amanda"

Main Class:

Teams of 2 complete for time:

50 Power Snatch (115#/75#)
60 Pull-ups
70 Overhead Squat (95#/65#)
80 Burpees

* One bar per team, deload as you go. Go in order and split work up as desired.

Checkout WOD:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

Advanced RX Class: Power “Amanda“

9-7-5 Reps of each for time of:

Muscle-ups
Power Snatch (135#/95#)

Results

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This is why you will hear us say “Armpits forward”: “The Active Shoulder” with Kelly Starrett – video [wmv] [mov]

Today was some pre-WOD instruction on the pass through, power snatch, and overhead squat where the focus was on set-up and positioning and for some limiting range of motion to maintain good overhead squat mechanics. If you were one of the “flexibility challenged” then focus on those tight areas and keep that technique strong at the scaled load and ROM.

Common muscle imbalances that show in the overhead squat:

If your feet turn outward as you squat (i.e penguin feet): Likely tight outer calves and weak inner calves
If your knees cave inward as you squat: Likely weak adductors (groin muscles) and glutes
If your arms fall or cave forward: Likely tight pecs, lats and weak and tight scapular and rotator cuff muscles

Lucy OHS:

Notes:

Schedule Change to Advanced RX Class and Update on the Open:

Beginning Sat. 2/25 (next week) we will be suspending the Advanced RX Class for the duration of the CF Games Open (ends 3/25).
Note – The 0930 Class will NOT change. Come one, come all, we will adapt and overcome! You WILL still get your ass kicked during main class regardless of how bad-ass you think you are.

**This is to have the availability to run competitors who miss the opportunity to complete the Open WOD on Thursday**

1. Each Thursday during the Open we will make that workout the WOD for the entire gym. This way everyone gets to participate and experience the workouts.
2. All should plan to be paired up during class to ensure a partner is judging. Competitors will be paired with someone who is confident in judging movement/rep counting.
3. The primary day to complete the Open WOD is Thursday each week.
4. Makeup/alternate day for the Open WOD is 11AM each Saturday after the main class time ends.
5. We strongly encourage anyone thinking about competing in the Open to register and just try it! It’s a good test to see where you fall among the world of crazy CF’ers.

Last thing: We may change this plan as we go so please be flexible. it’s only 5 weeks long but all plans go to crap at the first sign of contact.

Saturday Team WOD Fun:

Max Deadlift

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM
Deadlift

I love Luanne’s socks.

Checkout WOD:

Tabata Row (Calories)

Row for max calories for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata score is the least number of calories performed in any of the eight intervals.

Results

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Day 3 and our final day of our “Staggered CrossFit Total”. Today was about finding a new one rep max deadlift in only 3 official attempts. Fist bumps to all who rung the cowbell with a new PR!

CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here

On the sidelines about the Open? Read: “I was there” by CF Costa Mesa

"Stop the Slop Challenge" Winners

Winner winner. Paleo dinner!

Lincoln crushes the Stop the Slop WOD rematch:

The Nutrition Challenge winner is Amy N. with 5.31% change in bodyweight over the course of the challenge. This was close as several were right over the 5% change mark. Two people who weighed in within a few days after the final deadline (Tuesday 2/9) continued to see weight loss and ended with higher percentages but as it was beyond the deadline it couldn’t factor in.

The Performance Challenge winner is Lincoln with a whopping 28.19% time improvement in the “Clean and Jerk Baseline” WOD. When he did this workout at the beginning of the challenge he was close to pukie. He crushed the rematch.

The 30 Day Nutrition Essay Challenge winner was a tough choice. We had a few essays that were submitted that were just incredibly well written, heartfelt, and amazing for us as coaches to read. The essays were to focus on the individuals experience over the 30 days either attempting the Whole30 challenge or a cleaner diet, the performance challenge, or both. After a vote the winner of the Essay Challenge is Lorraine.

Congrats to each of the winners! Now to get to what they win.

Each person will receive:

A choice of a $125 gift certificate to either Rogue Fitness or lululemon athletica
- Winners should check the Rogue website where for $125 you can buy a pair of Oly shoes or Reebok Nano’s or Inov-8’s, or apparel, mobility stuff, wrist wraps, or a piece of equipment (like a kettlebell or jump rope)
- At lulu you can buy one pant leg or a sock. Kidding. You get two socks…
A choice of Stronger Faster Healtheir Fish Oil (10 oz. bottle) or SFH Pure Whey Protein powder (2lb.)
5 Small Size Primal Pacs
A lululemon water bottle

High fives and chest bumps to everyone who participated, even if you didn’t finish. Michelle and I completed a Whole30 and both of us dialed it back in, noticed improvements, and lost weight. We have also resolved to keep to a stricter lifestyle to maintain our improvements. If you were on the fence about participating then next challenge jump right in. For anyone who thought “why?” ask yourself “why not?”. What do you have to lose by setting positive goals to eat healthier and workout harder? (Besides weight and bad habits) Many started a Whole30 and a few finished it through. A bunch of you PR’d your re-test on the workout. Several of you have already introduced healthy eating habits that are likely to stick. That is what it’s all about. While it’s cool to lift heavy stuff and fly around during a workout, the real purpose for all the exercise that we do is to be healthier and fitter. For life. So live it and seize the day. Next time get off the damn fence.

Rest day

10 Days until the CF Games Open. Wake up and register now!

This is about right. Read: 20 step story of a typical crossfitter by fitasf*ck.wordpress.com

‎Is CrossFit a cult? No. We aren’t:

Cult by Jon Gilson – Again Faster

Scale It

5 Rounds for time:

Run 400m
21 Deadlifts (185#/135#)
* Scale to 60% of your 1RM

Results

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Michelle Squared. Today was apparently Twins Day:

I loved the whiteboard today. Looking at the results really made me feel good as a coach. Not because only 3 people RX’d it. It was exactly the opposite. This WOD had a large number of deadlifts. The coaching given was to scale if you had a 1RM deadlift under a certain load. The emphasis was on being able to use excellent deadlift technique and focus on sets being unbroken or sets of larger reps and getting back to the run to manage it within or near the “Goal Time” range. Everyone reviewed the deadlift, listened and really scaled appropriately. While some could have lifted that weight for that many reps; it would have been broken up for too many sets, increased the risk of injury and missed the training goal. That is the sign of an awesome gym. Ego’s were checked and everyone got down to training.

Notes:

Congrats to Hailly for hitting her 1 year SRCF Anniversary!

On Saturday from 11am to 1pm Team Squatch is competing in the Box League NW at CF Gravity Jane’s in Issaquah. If you can make it then go cheer on Rob, Josh, Spencer, Lucy, Meghann and Debra for 3 fun team WOD’s. This is the first “test” event for the monthly league that will run later this summer between several local CF gyms. If there is enough interest we will have multiple teams.

Monday we will announce the winners of the “Stop the Slop” Weight, Performance, and Essay Challenges.

Read: We All Suck by crossfitlisbeth.com

"Stop the Slop" Re-Test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Quote of the day: “If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.” – Mark Rippetoe

Today we officially end our 30 day “Stop the Slop Challenge”. It was a good day of pairing up and pushing each other to push hard and improve. In addition to ensuring good movement having someone count and judge was good prep for the CF Games Open. We will have make-ups available the remainder of the week if you couldn’t make it in today.

Due NLT Friday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes by Monday!

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days, check.” and go back to bad habits. Continue to stay with clean, healthy choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can WOD it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food.

You have just completed one month of making positive changes! Where do you go from here? Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Michelle and I finished our Whole30 today and we have decided we don’t plan to reintroduce many things back. At least through the CF Open we will maintain this discipline and set aside one day or 2 meals per week to have something that is less nutritious. On that day or at those meals we might have a glass of wine, some cheese, or put heavy cream in our coffee. I might even go a little crazy and enjoy one of the most delicious things ever (a chocolate chip cookie. Or two. Or three). That said, we might not have anything. We found over the past 30 days that it has gotten significantly easier to plan and prepare delicious paleo meals. We have learned how to hunt and gather better when out of the kitchen and recognize how many “hidden” ingredients are out there, especially at restaurants. Our performance in workouts and training has improved, our bodies are leaner, and lifts are going up. Sleep is a priority and more restful. Nagging little injuries have gotten better over the past month. So we are going to be a little more strict than we have been pre-Whole30 and see where it takes us.

If you are motivated by the changes you have seen personally then we encourage you to stick with it. Each day we practice awesomeness in the gym. Keep applying that to your ongoing nutrition and enjoy the ride!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9 and

Notes:

“What Are The CrossFit Games” – video [wmv] [mov] [HD mov]

If you haven’t done so and are thinking about competing then sign up for the Open (2/22 to 3/29)!

After signing up join the SnoRidge CrossFit Affiliate team. Cost is $20 per athlete. Remember this is “Open” to all of you. You will get to see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another.

"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#/33#)

30 GHD Back Extensions (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Some of the Dirty 30 Movements:

Day 16 of the Burpee Challenge. Get ’em done! Also we are less than one week out from the end of the Stop the Slop Challenge. We have noticed many of you in the challenge who have seen improved body composition, WOD times and strength PR’s this past month. Finish strong if you haven’t fallen off the wagon, if you have get back on and get through this week. On Tuesday 2/7 we will officially re-test the Performance Challenge WOD as well as do final weigh in’s. If you are going to do an essay about your 30 day challenge experience start writing and submit it on the 7th.

Registration for the 2012 Open is now live!

NorCal Affiliate Owners Plan for the Open – video [wmv] [mov] [HD mov]

Elbows Up

Strength WOD:

3/3/3
Front Squat

* Warm up to three heavy working sets of 3 reps prior to the checkout, clean from floor

Checkout WOD:

7 Rounds for Time of:

7 Front Squats (165#/115#)
7 Chest-to-Bar Pull-ups

Results

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Jason Khalipa 3:23, Neal Maddox 3:48. FS and C2B WOD Demo at NorCal CrossFit – video [wmv] [mov]

Today was the 2nd day of some strength up front. This theme will appear more frequently. As for the front squats, the 3×3 was to clean it from the ground. No racks. Why? Because you should be able to know what you can clean and then front squat; not just what you can walk out of a rack. If your clean was your limit, then you should have worked within that limit to get stronger and faster with better technique. Train out of your comfort zone and work on improving weaknesses.

Chest-to-Bar means contact with chest and the bar:

Register for the CrossFit Games Open now! Sign up and then join the SnoRidge CrossFit Affiliate team. Starting today (February 1st), you will be able to register as an Athlete and choose our team right from a link on your profile page. Cost is $20 per athlete. Remember this is “Open” to all of you. It’s a fun experience and we encourage everyone interested to participate and “prove your fitness”!

Read: “Top 10 Ways to Get Skinny Fat” by FFm Blog

Coaching Tip: Front Squat with James and Michelle “Mums”

Drive the elbows up and high when in the rack position. Loosen the fingers to let the bar rest on the shoulders and upper chest. As you squat force the elbows and chest up, with knees out over the toes and weight in the heels. Maintain a neutral gaze and force the upper back to stay strong and the core solid.

Gripper

As Many Rounds As Possible in 20 Minutes:
20 Hand Release Push-ups
30 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)

Results

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Day 13 of the burpee challenge and Day 22 of the Stop the Slop Challenge!

Today we had two drop-in’s from the East Coast. Graham and Tara are Team Squatch transplants who sadly moved last year to PA. While they are still CrossFitting it’s not with us so it’s scaled. Welcome back and at least you guys are RX’d for this week!

I borrowed this WOD from Outlaw CrossFit as it was a good long AMRAP that focused on movements that will likely turn up in the Open. The combo of the push-ups and kettlebell taxed the shoulders and grip. On top of that it’s just a pretty good workout.

Read: “Ego Vs. Integrity” from CrossFit Hollywood (CA)

Cheating in CrossFit. Does it happen? Yes but why? I simply can’t understand this. There’s no place for it in CF or in our gym. I’m not talking about the occasional lost count. That happens. When in doubt just do an extra rep or two to get on track. Cheating however is a different story. Shaving or skipping reps is just dishonorable. It’s cheating yourself above all first, your fellow CrossFitters next to you second and the gym in general third. What is the purpose of even coming in to work your ass off to try and make progress only to shortcut it and minimize your results, and throw your personal integrity into question? What is even the point of recording your results when they are simply a lie? How can you feel good about your workout and your “accomplishments”? Believe me, people notice. Coaches definitely notice. What is the point? It’s a cycle that can only bring a negative impact to you in your life. We don’t condone it. Nor should you.

2010 Alabama Sectional WOD #2

For Time:

12 Deadlift (275#/165#)
40 Wall Balls (20#/10# to 10′ target)
9 Deadlift
30 Wall Balls
6 Deadlift
20 Wall Balls
3 Deadlift
10 Wall Balls

Results

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Compare to 2010 CF Games Alabama (incl. TN/MS) Sectional Results

This is a WOD from the Sectional Qualifiers in the 2010 CF Games. Deadlift weight used for women was lighter than normal for the scaling equivalent to 275# for men (it is typically 185#). The other twist was a 10 ft. wall ball throw for both men and women (with a lighter med ball for women). This almost felt like “Karen” when you were done.

Congrats to Eric H. for hitting his 100th WOD milestone today! His wife Tricia is right around the corner from her 100th too! You earned the right to wear your 100 WOD shirts. For those of you who ordered your 250 WOD T’s they are being printed now. Stay tuned.

Day 7 of the Burpee Challenge!

Video:

Yet another reason why the fashion industry confirms to me they are a bunch of idiots: Plus Sized

A CrossFit Dramedy? WOD Diaries Trailer

Read: Know that you will get plenty of this here: Tough Love: CrossFit Lisbeth