Useful Links – Page 26 – SNORIDGE CROSSFIT

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Notes:

Power is back and classes are back to regular schedule.

Day 5 of the burpee challenge! Drop and knock them out!

Day 16 of the Stop the Slop Challenge. Who is still in the Whole30 with NO cheats? We managed to make it through the ice storm and power outage with no issues. The rest is downhill. If you have stopped or jumped off the wagon for a few faileo pit stops then saddle up and finish the rest of the way!

Read: “Whole30 Success Story: Jenn L.” by Whole9

With all the time off resting and relaxing you should be ready to hit the box. We have three birthday WOD’s this week starting with Monday. You’ve been warned!

Keep It Unbroken

As Many Rounds As Possible in 15 Minutes:
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#)

Results

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Low reps in this triplet = unbroken sets.

Notes:

Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.

Check out the 2012 Reebok CrossFit Games Beta Site

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Better Than Yesterday

5 Rounds for Time of:

Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds

Checkout WOD:

For Time:
1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)

Results

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Debra powering through double-unders:

Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.

CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.

Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.

Read: “Truth, Or Lies? | Having Words With Lisbeth” by lisbethdarsh.tumblr.com

What is CrossFit?

"Freddy's Revenge"

5 Rounds for Time:
5 Shoulder to Overhead (185#/135#)
10 Burpees
* Use press, push press, jerk, split jerk, from front or behind the neck. Clean from floor.

Results

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Trapper and Andrew demo the movements:

“Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]

For the story on this WOD see the above link and video. This old main site workout featured HQ trainers, 2008 Games winner Jason Khalipa, and our own local hero Kallista Pappas of Jet City CF (she was the youngest ever Games athlete). In the video they use racks to pick up the bar to go overhead; we did not. Clean it off the floor and go. Drop it and you have to clean it again. No rack also makes you prioritize technique and efficiency overhead rather than racking it to keep push pressing it.

Nutrition:

Day 8 of our Stop the Slop Challenge. We hope you are all still in and having a paleo-riffic time! At this point you likely have been grouchy, dealing with energy swings, and potentially craving something. Don’t give in, be strict! This next week you should start to see some positive changes and you will start feeling more energetic and recover faster.

“Get Out Of Good Food Jail: Tips And Tricks From Top Paleo Chefs” by Whole9

What's a…

…thruster?! No one asked it today! PR!

As Many Rounds As Possible in 12 Minutes of:
1 Rope climb (15ft.)
9 Dumbbell Thrusters (35#/25#)

Results

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CrossFit – WOD 101106 Demo with Speal

Quote of the Day: “Anyone have any carbs I can borrow?” ~ Jim M.

For those of you embarking on our Whole30 nutrition challenge you just completed Day 4. For anyone thinking of bailing or having that cheat remember it’s only 30 days! You are close to seeing results and it’s not worth derailing your efforts. Think of it as a longer tabata cycle for eating. If you are feeling cranky or cravings hang in there. If you are constantly hungry eat more of the right things! See what to expect over the next couple weeks from Whole9.

From The Whole30, Version 5.12:

“Here’s what you can expect.

The first week or two will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome.

Stick with it, and be patient with yourself. You cannot reasonably expect to completely reverse decades of poor eating habits in just 30 days. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the month.

At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it be in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying.”

Cardio Day

3 Rounds for Time of:

800m Run
Rest 2 Minutes

* Include rest time in total time

Checkout WOD:

5 Rounds for Time of:
10 Pull-ups
10 Medicine Ball Cleans (20#/14#)

Results

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Today in lieu of a strength WOD it was a day to focus on your motor. Cardiorespiratory endurance often takes a back seat to the sexy metcon or the heavy barbell. While it looks boring and simple on the whiteboard, running or rowing intervals at intensity is tough. Sprinting builds muscle and improves your cardio! Don’t skip the running WOD’s. Take care of your motor and it will help you “go” when you need it. Wouldn’t you rather be finishing hard at the finish rather than “WOD trotting” your way in to yell time?

Notes:

Only 1 CF Kids: Teens Session spot remaining! Sign up quick!

Saturday 1/14 Schedule: Normal 0930 Class time however there is NO Advanced RX class (due to the Stoneway Competition Resolution Revolution). Come to the main class at 0930.

Great story and worth reading: Reebok on a mission to get its employees fit – The Boston Globe: www.bostonglobe.com

Watch: What’s Your Excuse?

It's 2012: Make Your Resolutions!

Friday WOD 12/30:

Strength WOD:

5/5/5/5/5
Back Squat

Checkout WOD:

2 Minute Challenge: Max Reps in 2 Minutes of Burpees

Results – only half, other half were erased

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“New Year’s Eve Gone Bad” WOD 12/31:

Compete 4 Rounds of 1 Minute of max reps of each of the following exercises:

Deadlift (185#/135#)
Row (Calories)
Dumbbell Thrusters (35#/25#)
* Rest 1 minute between rounds

Score total reps and reps per round

Results

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Coach Zoe counts reps:

Happy New Year! As we start the year it’s that time to make your new list of goals, hopefully review last year’s list and see where you ended up. I looked back on my list and see I crossed off 9 of 12 CrossFit related goals. Last night I started a new list and encourage everyone to do the same. Take the time to write down your top 3 or more CrossFit goals for the year. Put them in your log book, in your cell phone, or share it in the gym. I encourage you to write it or share it with many of your fellow CF’ers as it will help you stay accountable. Share it with a coach or someone you know won’t let you off the hook.

When you complete one check it off and review that list for what is next. Feel free to add more as you get new goals and resolutions throughout the year. Simple time honored rules of goal setting:

Make them specific. No “I want to workout some more” or “I want to get strong” or “I want to eat better” crap.
Put them in terms you can measure.
Make them achievable.
Realistic goals matter. Not “I want to win the CF Games this year and run 5 marathons.” However if you do achieve this then I will rename the box after you personally.
Make them time based. i.e. within 2012

Here are some examples to consider:

“I will log 200 WOD’s this year or compete in 2 CF competitions/events or go to the box 3 times per week minimum”.
“I will complete a Whole30 Challenge in the month of “Paleovember” and find my inner caveman/woman.”
“I will PR my deadlift/clean/squat/snatch/etc. at xxx lbs. this year/month etc.”
“I will learn the following skills and then succeed in completing x number of unbroken reps of said skill.”
“I will log every single WOD in my book or on beyondthewhiteboard.com and monitor my performance and progress.”
“I will attend a Cert, pass a test, PR a specific benchmark WOD(s), or complete 2-3 Mobility WOD’s at home or in the box every week.”

I made my list of things I will accomplish in 2012 (my time based element). Among them: PR the following lifts (DL 500#, Power Clean 275#, Press 180#, Back Squat 415#, OHS 310#, Snatch 225#, CF Total 1100#); PR the following benchmarks (Linda, Nate, Mary), and improve my gymnastics skills (25m handstand walk, 50 kipping pull-ups, 15 muscle-ups, 15 ring HSPU all unbroken). Other goals center around interning with CFHQ, competing in the CF Games Open and Rainier CF Strongest Man and Woman Competition, resting and recovering properly, and growing and improving our box and coaching staff. I have specifics around all of those written down but won’t bore you to death here.

If you don’t hit them all this year that’s okay, readjust, plan and work harder. Set a goal to finish out the year strong. No excuses!

“How to Make New Year’s Resolutions That You’ll Actually Follow” – Foxnews.com

Monday Jan. 2nd Schedule:

NO 0830 or PM Classes!
We will have 0930/1030/1130 class times only! This means you have 3 slots to choose from (just not early at 0830)
5/6/7pm classes are cancelled

"Helen" and "Heavy Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or “Heavy”:

3 Rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Chest-to Bar Pull-ups

Results

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Even “Mini-Helen”:

Pick your path today. Helen, Heavy Helen or “mini” (that choice was reserved for only one of our clients).

8 weeks until the 2012 CF Games Open. What are you doing to get ready?

Pink vs. Pink. Either way Matt is smiling:

“Brand Development” with Greg Glassman – video [wmv] [mov]

Watch this MobilityWOD below and then grab a barbell in lieu of a foam roller next time you come in. Jeremy had us all rolling ourselves into our personal pain caves last week and I gotta say I am a fan of this twisted self torture.

Mobility WOD: “Modern Gypsy? Let’s Make a Mash Party”

Merry Christmas! (Now dial in your nutrition)

Too many insulin spiked egg nogs and Christmas cookies?

Alright people for those who are wanting to clean up their nutrition after the cookie filled Holidays then what better way to start off 2012 than with a 2 hr. discussion about the benefits of eating cleaner?

From King CrossFit:

“King CrossFit will be hosting a Nutrition Discussion on January 2, 2012 at 6:00pm with Todd Widman, who is a CrossFit Headquarters Certification Staff Trainer. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.

Monday 1/2/2012 at 6pm
Cost is $10
The nutrition talk will last roughly 1.5 to 2 hours
2230 Lind Ave SW, #100, Renton, WA 98057
Please no children
Bring your questions!

This is an open event anyone may attend, but please RSVP.”

We highly recommend going. He’s not only a friend; Todd is a top CFHQ Trainer who talks nutrition in a very practical and knowledgable manner that will help you to easily implement it. Todd Widman has come to SnoRidge and hosted this talk before for one of our nutrition challenges and several of you have also gone to hear him at Imperial CF, CF Belltown and Rainier CF.

Starting the 2nd week of January we will be kicking off a 30 Day Nutrition Challenge. Details TBD but it will involve you being challenged to eat better, with the goal of seeing how changing simple things can lead to life changing results.

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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We don’t do abs.

Tomorrow is the 12 WOD’s of Christmas at SRCF! The 0930 class is FULL and if you didn’t sign up expect to wait. The 1045 class is also full but we will run a second wave as needed.

Dress in layers and be prepared to work outside. No whining.
Be patient if it’s crowded and wait upstairs or in the lobby.
All of Santa’s Little Helpers must be on their best behavior or a full report will be filed with the Elf Ministry.
Monday 12/26 we are closed!

No post tonight, we are wrapping presents and finishing Christmas cards for time!