Useful Links – Page 27 – SNORIDGE CROSSFIT

Press Series

For time:

800m Run
15 Strict Press (95#/65#)
800m Run
15 Push Press (115#/75#)
800m Run
15 Push Jerk (135#/95#)

* No Split Jerks. Must strict press, then push press, then jerks. One bar per athlete, change your own weight.

Results

From CrossFit main site today. From L to R:

“Solid. Weak Core. Tight Shoulders.”

Pre-WOD Skill work and instruction emphasized the overhead press series and the proper start to finish position of each lift. Avoiding the common faults as well as emphasizing each lift during the WOD made this a great “teaching WOD”. Push press the strict press? No rep. Jerk the Push Press? No Rep. Forcing each distinct movement and making the athlete manage the load on the bar became an exercise in focus and attention to detail.

Notes:

Read “Ya Gotta Believe” by CrossFit Dad aka Rob. If you didn’t see it he made the CF Affiliate Page with his Xmas Tree overhead squat yesterday too!

This looks and sounds awesome. A big CrossFit World Tour and Party? Let’s hope they hit Seattle or Portland as one of the stops.

Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov]

Heavy Day

Strength WOD:

3/3/3/3/3/3/3
Front Squat

Checkout WOD:

None! Work on a gymnastics skill for 10 minutes

Results

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No checkout today. Emphasis was on getting heavy and not rushing your lifts. When squats were over it was focusing on a goat and working a gymnastics skill or bodyweight movement.

Saturday will be the Gorilla Games at CF Amped in Bellevue and Lucy and Sangeeta are competing. Come cheer them on! Later that night will be our Paleo Potluck and Ugly Christmas Sweater Party at 7pm that Amanda and Mike are hosting. If you need info ask in the box.

Mark performing GHD Wall Balls (yes this is a movement he did in a workout):

In thinking about what to write about I came across this post on the CrossFit Affiliate blog. It resonated with me as a CrossFit Affiliate owner and thought it was worth a read.

A CrossFit Affiliate Viewpoint: “Lighting Fires” by Josh Bunch of Practice CrossFit.

Almost ten years ago I said, “I want to open a gym.” Two short years later my Mom sent me a card that said “I know you will have your gym one day.” I still have that card. Four years ago I opened Practice CrossFit in part because I never stopped believing I could, but also because I surrounded myself with people who believed in me.

The first day on “MY GYM FLOOR” was more special than I could have dreamed. I remember how the new rubber mats smelled, and now every time I smell fresh out the bag stall mats I think of that day. The sound of the first bumpers hitting the floor was better than any music I had ever heard. Throwing “MY DOOR” open on the first day, writing on a virgin white board, witnessing our first sweat angel was a feeling I pray my friends will experience. I pray I can help them experience that.

The second day on “MY GYM FLOOR” was less special. I learned what paying bills is. I learned what it means to sign a lease that favors the lessor, not the lessee. I learned what paying a loan back feels like. I learned what freezing your pipes costs when you try to save money on heat in the winter, in Ohio. I learned that everyone else expected me to run a business when all I wanted was to follow my heart.

Continue reading “Saturday 111203”

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or “Half Angie”

50 Reps of each exercise

Results

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Congrats to those who hit a PR today! This is one tough “girl”. Don’t worry, no pulling tomorrow!

Nutrition:

“Fructose Foolishness” ~ Whole9

Walking (or Running) Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Results

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Goal time for this WOD was 13-16 Minutes with the caveat that it should not be too heavy that you can’t string reps together with 3-5 good reps at a time; not singles. Speaking of goal times let us know what you think. More regularly you will see the “Goal Time” on the whiteboard; this average time should help you in how you scale, pick a load, and strategize for your WOD. It’s meant to help and keep you safe as well as stay within the desired effect of the workout of the day.

“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

“CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

The World's Fastest Lift

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Spencer exploding and hitting extension of the ankles, knees and hips (not bad for his first time with these!):

Last week was the dumbbell power snatch, then the overhead squat. Today we combined those movements and worked on the full snatch. This is the fastest and most technical of all the lifts. There are a ton of cues and areas to always fix. The heavier you go the faster you need to be at extending and pulling under the bar. That said it blew me away to watch Spencer learn the movement, make some adjustments and hit the WOD at 95# with no issue. Afterward he practiced and worked up to hit 170# with great technique. I think it’s all in the coaching. 😉

Congrats also to Rhonda who got her first double-under, and Amy who kipped three handstand push-ups with one AbMat today! Jana got her first kipping HSPU the other day too. Practice pays off!

Coaching Tips on the Snatch (also known as Squat or Full Snatch):

Set up in a deeper squat than your deadlift, with feet right under your hips
Grip bar at your overhead squat grip
Utilize the hook grip to avoid pulling with your arms early and to lift more
Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
Take a deep breath and contract your back and ab muscles
Lift the barbell off the floor while pushing the weight through your heels into the ground
Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
Look straight ahead and not down at the floor or ground
Push your armpits forward while arms are locked overhead as you stand up with the bar
Complete the rep by ensuring the hips open fully at the top before lowering the bar

For even more in depth training tips on the snatch see this article from Mike’s Gym.

“Learning How to Do Full Snatches” by Bill Starr, CrossFit Journal

“Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]

Happy Birthday Mark!

5 Rounds for time of:

11 Power Cleans (155#/105#)
12 Burpees

Results

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Mark N. powering through his Birthday WOD:

Happy birthday Mark! One thing you wanted and one thing you didn’t. Glad you love burpees so much. 😉 This turned out to be a good gasser and heavy bunch of power cleans.

Highlights from the CrossFit UFC Fan Expo, Mens Competition – video [wmv] [mov] Womens Competition – video [wmv] [mov]

Turkey Day is coming! Nutrition help for a Happy Whole9 Thanksgiving by Whole9

"Jack"

As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Results

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“Jack“

Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). He was also a CrossFitter from Rainier CrossFit. Rest in peace.

Happy Veterans Day. Thanks to all have worn or currently wear the uniform in service to this great nation.

Notes:

Huge congrats to Meghann who got her 1st (then 7 more) muscle-ups tonight in her garage! (I saw a cell phone video)

As I thought about this tonight I realized that although Meghann is strong this was a not a movement in her wheelhouse nor was it “easy”. She has been practicing MU progressions, dead hangs, ring pull-ups, kipping, strict chest-to-bar, ring dips, bar dips, ring rows, and supine ring rows and more for the past couple months. Each time she has come in the box she has chipped away at a couple to a few of those movements and dilligently pushed through some strength and technique building that has all finally paid off. When she first started towards these she didn’t have a ring dip but a partial range of motion bar dip. She had kipping pull-ups but limited strict pull-up strength (and a kip that needed work). After A LOT of hard work this finally turned into muscle-ups. Incidentally she has ring dips, stronger pull-ups (both kipping, C2B, and strict), and now muscle-ups. From here it will be working on technique improvement, turnout, and building strength.

I hope to have a picture or a link to the homemade video to share soon. Chest bumps and butt slaps! I am inspired! What’s the lesson? Train your goats, be patient, and start on the small stuff. That is what gets to the “sexy” stuff.

Good luck to our Strongmen Derek, Rob and Mark who are competing in the RCF Strongest Man and Woman 6 tomorrow. For FAQ’s about the event go here. For those who are running in the Turkey Trot tomorrow for the 5k run don’t trot!

Rowing Standards

Team WOD for time of:

Partner one Row 500 meters and partner 2 starts the following stations:

20 Handstand Push-ups

20 Box Jumps (30″/24″ – Games Standard “Open Hips on Top)

20 Pull-ups

20 Wallballs (20#/14)

20 Knees to Elbows

Partner 1 Row 500 meters, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 2 Row 500 meters again, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 1 row 500 meters, partner 2 start Box Jumps….. Etc.

Results

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One hits “Menu – Back- Just Row” while the other tackles Box Jumps:

Rowing Instructor Anna C. warms up for the WOD:

Today started with a team WOD that alternated turns on a the torture device known as the rower or “erg” and multiple bodyweight exercises. Immediately after we were lucky to have Anna Cummins provide a clinic on how to row with proper position, technique, form, and rowing strategy for workouts. Her background is quite impressive as she not only is a CrossFitter (from CF Bellevue) and CrossFit/Concept 2 Master Rower, but also a Gold and Silver Olympic Medal Rower. She spent over an hour with 22 of us demonstrating, drilling, and coaching our group out of our bad habits and turned us into “mini master rowers” that are slightly armed and dangerous now for our next rowing WOD.

Michelle, Rona, Mark and I also learned a lot of good info and valuable cues that will help translate to becoming better coaches for teaching our box. Thanks to all who turned out and more importantly thank you to Anna for the first class clinic! Next summer we will have to take it out on the water.

Power Hour

Strength WOD:

1/1/1/1/1/1/1
Power Clean (Find your 1RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-up (Hand Release)

Results

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Quote of the Day: “The reason the clean is so critical to sports performance training is that it is a scalable way to develop power.” ~ Mark Rippetoe

From “The Power Clean” by Mark Rippetoe: CrossFit Journal

“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”

Power Clean: Exercise Demo Video – Catalyst Athletics

Good Morning!

What's a Thruster?

4 Rounds for Time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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Here’s the answer; a front squat and an overhead press:

Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.

SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.

Coach Jeremy helps find that pain cave with some pre-Wod mobility today:

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

Frank L. locks it out:

Nutrition:

Bored of cooking? Going paleo but can’t figure out what to make? Check out the Paleo Comfort Foods cookbook.