Useful Links – Page 45 – SNORIDGE CROSSFIT

Going Overhead

For time:

400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)

Results

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Jenna in her 9th month of pregnancy ROCKING an overhead squat:

(yes she is scaled; at least for her!)

Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.

The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.

Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.

By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.

Nutrition and Performance Challenge:

Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.

Read “Whole30 Success Story Contest Winner: Jennifer’s Story“

CrossFit Games 2011:

Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]

Cathy says “hi” while Rona shows off a solid OHS:

Learning to Climb

Quote of the Day: “Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing.” ~ Alex Lowe

5 Rounds for time:

20 Double-Unders
10 Wall Balls (20#/14#)
1 Rope Climb (15′)

Scaling Rope Climbs:

10′ Climb for first timers (must demo leg lock)
2 Supine Row Pull-ups from Floor to Standing to Floor = 1 Rope Climb
6 Dead Hang Pull-ups

Results

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People Getting their Climb on!

Michelle Instructing Rope Climbs and Foot Locks:

Foot Lock in action:

Who liked rope climbs? For some it was the first time you climbed a rope since you were a kid. For others it was easy as if you were born in the trees or related to Tarzan. Either way climbing is an essential functional physical skill that everyone should be able to do. Much as lifting something heavy off the ground, carrying something or someone, lifting weight overhead, moving fast and climbing or pulling yourself up to a higher point; it’s conceivable and likely that those skills will be useful or required at some point in your life. It could be a fun WOD or a potential life saving situation that may require you to climb or pull so practice that foot lock and build on the strength to master the rope climb. Oh and when you get your first one, feel free to yell like Tarzan!

Up and Running

Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF:

For time:

500m Row
15 AbMat Sit-ups
15 Burpees
15 Deadlifts (Bodyweight)
15 Box Jumps (24″/20″)
15 Kettlebell Swings (53#/35#)
30 Double-Unders

Some of Team Squatch:

Quote from Tyler Sell in the Seattle Times on Ergomania:

“Marathoners hit the wall on the 23rd mile. Rowers hit the wall at 500 meters. At about 1,000, you feel like you can’t go any further, but you can’t give up. Therefore, you’re going to die.”

After a hectic past week and weekend we are much closer to being up and running. Which is good because I hit the wall at day 8 or 9. While there is a lot left to do many of the major project items are complete and the box is able to handle full classes now.

Pat amid a blur of rowing pain:

This weekend we saw a couple cool events on Saturday. The first is Ergomania where Pat went and crushed a 2k row in 6:36 for a 2nd place finish in the Men’s division ages 40-49! Way to go Pat! The 1st place finisher in his bracket was a true rower and they battled it out until the last 150 meters or so. Dropping into another group’s sports playground and taking home a medal is something to really be proud of. Not often you can show up on game or race day in someone else’s sport and place a spot on the leaderboard. It just goes to show the effectiveness of CrossFit in not specializing and making a general all around damn fine athlete. I guarantee you a pure rower won’t show up at a CrossFit event and place a spot on the podium.

“Indoor rowing Ergomania contest hurts so good all over” Seattle Times

The second event this weekend was a field trip for a community throwdown/get together hosted by Cascade CF that saw many of us from 5 different affiliates show up (us, SnoValley, Sculptor, Northwest, and Cascade all had athletes there). It was a pretty huge turnout both from SRCF and overall that showed how we have CrossFitters all around us wanting to get together as part of a community to share a workout. Well done everyone for showing up and representing well!

More of Team Squatch on Saturday:

Notes:

Attention: Bring long socks to learn and practice Rope Climbs tomorrow! We will also do them in the WOD.

That said we will strictly enforce rules for climbing.

You must have signed a waiver with us (everyone who is a client already has but clarifying here for rules sake)
You will be instructed on different foot lock techniques. Hand over hand is impressive, but falling on your ass is less so. No foot lock, No Go.
Once you have demonstrated a foot lock, you may try different heights.
1st timers only climb to 10′ for the WOD. More experienced (i.e. have demonstrated to a coach or have done them in a previous WOD) may climb to 15′.
Scaling will be specified. Here are the subs:
- From the Supine (laying on your back) position you will pull hand over hand from the floor to the standing position and then lower yourself back to the supine position.
- 2 Supine Rope Pulls = 1 Rope Climb 15′
- Alternate sub is 6 Dead Hang Pull-ups = 1 Rope Climb 15′
No crash mat allowed for climbs. It is a false sense of security. Thinking you have to hold on for dear life is a strong motivating factor to know if you should continue or not.

Watch this video of Adam from CF Vancouver for climbing technique tips: “Climb This Way” with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]

Video Clip Highlight of Pat’s row:

Goodbye SRCF Version 2.0!

Tuesday 2/1 WOD:

You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.

The movements:

Anchored Abmat Situps
Row for Calories Dumbbell
Push Press / Push Jerks (45#/35#)
Squat Cleans (185#/135#)

The order 4mins, 3mins, 2mins, and 1min doesn’t change.

Post total reps (put the row calories in the reps field) for each of the movements.

Heidi and Lynne (from CF Morristown) looking good:

Results

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Wednesday 2/2 WOD:

5 rounds for time:

400m Run
20 Push-ups
25 Box Jumps (24″/20″)

Results

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Cathy Jedi Training:

NO Saturday WOD at SRCF on 2/5! Cascade CrossFit WOD field trip is Saturday at 9-11am. Try to get there between 9 and 9:30. (Location is Preston, will publish directions)

2011 Reebok CrossFit Games Spectator Tickets On Sale Now

Pat giving a thumbs up to today’s WOD while Curtis gives a thumbs (or head) down:

Dead Run

For time:

21 Deadlifts (225#/155#)
Run 800m
15 Deadlifts
Run 800m
9 Deadlifts
Run 800m

Results

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Stop and do this: Do Nothing For 2 Minutes. At least just stretch while you do this. Don’t fail!

Short post. Lots done, tons of help, almost there. Target is mat and equipment moving on Wednesday.

Don’t forget on Saturday the field trip WOD to Cascade Crossfit is from 9-11am. The WOD will be a simple chipper of row 500m and 6 movements of either bodyweight or light weights with pretty standard movements that everyone can do.

“Crash Course: The Butterfly Kip” with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

"2 Minute Defense"

Jeremy coaching Nadia:

Strength WOD:

12 Minutes find your 1RM Clean and Jerk
*Squat or Power Clean, Push or Split Jerk

Then Complete:

“2 MInute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint

“2 MInute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint

Score total time (including rest)

Results

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Nick from Cascade CF dropped in for “2 Minute Defense”:

Huge PR’s today! Laura got her first pull-up! (2 actually) She has been progressing for a year to this point and it was hard fought and well earned. Lots of people PR’d their clean and/or jerk. Jeremy D. joined the big boy club with a 405# deadlift PR!

We are stoked to be listed as a Whole9 Nutrition Partner!

10 Tips for Success for the CrossFit Newbie

Michelle giving some pre-WOD instruction on the clean:

Row, Push, Repeat

Strength WOD:

5/5/5/5
Back Squat

Then Complete:

As Many Rounds As Possible for 15 Minutes:

250m Row
25 Push-ups

Results

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Day 2 of work on the new gym made big progress thanks to the help of Zach (the Wizard behind the curtain), Matt, Mark B., Jeremy D., and Rob! It’s taking shape, looking like a CrossFit box and by the end of the weekend will hopefully have all the major stuff knocked out for an equipment move sometime next week. Moving for time!

Get Your Team On: The 2011 CrossFit Games

P90X vs. CrossFit: The Debate Simplified by CrossFit Lisbeth

Lindsay gets ready while Dustin plays Puppetmaster with Don:

Michelle coaching the back squat:

"Sugarholics"

3 Rounds for Time:

10 Deadlifts (275#/185#)
50 Double-Unders

Results

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Jeremy practicing his fingertip handstand push-ups…

Zach working on the new space:

Read: CDC: Nearly 26 Million Americans Have Diabetes, Third of Americans At Risk

23 million Americans have it. 53 million are pre-diabetic. I heard this on the news today and it was totally disturbing. Do the math, after the latest census we have a population of roughly 300 million in our country. This means approximately 1 in 4 Americans are either pre-diabetic or diabetic. We are trending towards 1 in 3! This “disease” (not Type 1 but Type 2) is completely preventable and totally avoidable simply by eating correctly. You are what you eat. Yet our “healthcare” and government authorities and “experts” continue to tell us all the wrong stuff to eat and focus on the wrong fixes (Don’t get me started on the food pyramid). This “disease” is costing us $174 billion a year. Billion! Last year my mom was diagnosed as pre-diabetic and went to her doctor referred nutritionist. This person then gave her a list of foods and recommendations that were high glycemic, insulin spiking garbage and encouraged her to eat the wrong things. Now that was a long series of phone calls home.

Jack Lalanne figured all this out quite a while ago. Watch this and wonder how we can still have aisles of processed and cleverly marketed fake foods killing us one Ding Dong at a time.

“Sugarholics”:

Some of you were asking about coffee today and how much is too much. Read The Coffee Manifesto by Whole 9

Take a Walk

4 Rounds for Time:
50m Walking Lunges
50 AbMat Sit-ups

Results

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AbMat Smiles:

Tonight I went with Mark, Jeremy, Kim, Matt, and Rob to Imperial CF for a nutrition lecture with Todd Widman (of CrossFit HQ). It was the third time I have attended his lecture and each time I find myself learning more about Paleo, Zone, the importance that nutrition plays in your health and the effects of the crap that is continually pushed, sold, marketed and fed to our kids and loved ones.

Paleo 101: The 15 Rules of the Paleo Diet

Walking Lunge with Mollie:

Take a deep step forward with your foot at a 10 to 15 degree angle from your body (not in a straight line in front of you)
Front knee remains behind the toe in the lunge position
Rear knee gently “kisses” the ground
Airplane arms are optional!

Pull-up challenge:

Try this post WOD and let’s see who can get the most in the box. If you don’t have a pull-up for for max bar hang (total seconds) or max chin over bar hold (total seconds).

“Max 25lb Weighted Pull-ups” with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips – video [wmv] [mov]

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 10th Annual 29th Birthday and Cathy’s 12th Annual 29th Birthday!

3 Rounds for Time:
400m Run
10 Thrusters (115#/75#)
29 Burpees
38 Kettlebell Swings (53#/35#)

* (Cathy did 12 Thrusters and 40 KB Swings per round like the stud she is)

Results

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Compare to previous results

Quote of the day: ‎”The only way you can hurt the body is to not use it. Inactivity is the killer, and remember, it’s never too late.” ~ Jack LaLanne (RIP)

I program a special WOD for my wife’s birthday and this is the thanks I get:

Nothing like a brutal birthday WOD to kick off the week. This one is looking like it’s becoming “epic” and earning quite a reputation.

The CrossFit Games Open begins March 15th! For those wanting to compete in the Open Sectionals read on and get ready for some fun.I’m hoping we get more info soon but plan on a few things: we will “opt-in” as an affiliate for our peeps, we will give those competing all the opportunity to do the WOD’s and we will be in the new space come hell or high water.

Stop the Slop Challenge:

Stick with it! Turn in your nutrition logs! Email us or bring them in we need to see them. For those using btwb.com keep it up. We are checking them.

Got an iPhone, iPad, or an Android? Do you eat paleo but feel stumped on what to order when you are out? If so you may want to try this app for finding restaurants and choosing menu items for making them paleo-ish: paleogogo.com