Useful Links – Page 50 – SNORIDGE CROSSFIT

Change Your Life

“Life is change. Growth is optional. Choose Wisely.” ~ Karen Kaiser Clark

CrossFit changes lives for the better. It’s a hard thing to explain to others, but it can and does often. It may be “just a workout”, but for some it also might change your life. For Michelle and I, CrossFit sure did. In more ways than I could probably count if I really tried to. At a minimum it changed our health, nutrition, outlook, relationship, family, hobbies, values and mindset. Not really too many big changes, huh?

Watch how CrossFit is changing this woman’s life:

It Changed My Life: Deborah Scarbourough – CrossFit Journal [wmv] [mov]

Now read how CrossFit changed Rona’s life. She recently hit a milestone of 1 year as a CrossFitter and wrote about it. With her permission we are sharing it with you. Personally I read this and I’m proud. I’m motivated. I’m inspired. And I can’t wait to see where year 2 goes.

“As I approach my 1 year anniversary with SnoRidge CrossFit, I’m overwhelmed by the amount of change in my life in a short 12 months. I’m overcome with gratitude for all the CrossFit trainers that have help me with this evolution; Moe, Mark, Allen, Erik, Jeremy, and Kim, each one of you has contributed to my success and growth. Thank you to Jana and Jorge for joining CrossFit and peaking my curiosity. Tom and Michelle most of all; thank you for opening the box, for being the great people and trainers that you are. I’m thankful you had this dream and the desire to pursue it. Most of all thank you for donating a months free membership to the Encompass preschool charity auction. I remember vividly strolling with my glass of wine through the charity items and I gasped and pointed to the SnoRidge squatch. I told Rob “its a sign. I’m getting this auction item”….couple hours later we had a bird bath made by our daughter’s preschool class, something else I can’t even recall now and my CrossFit one month membership. 🙂 I had no idea how it would change me.

I started my elements classes and it was hard; really hard. Each elements class I had told myself two things; it’s going to get easier, and don’t walk. I stuck with it. My first few months I struggled through the WODs. I was slow, but I always finished and I never ever walked on a running WOD. The thing I never expected, and in retrospect I should have known, it didn’t get easier. No really, it didn’t. I got stronger, more coordinated, developed new skills, I could even run faster and harder but it Never got easier. 🙂 I thought that would be a good thing, but now i realize that is one of the reasons we go. If it got easy it would get boring. CrossFit is never boring.

In the beginning I had horrible headaches, my body was not used to the strenuous work. After about 3 weeks that stopped. I used my asthma inhaler every workout, then only for running WODs, now I haven’t used it in over 4 months. I had some shin pain that ended up being tight quad and butt muscles, then there were the broken blood vessels in my face after my first few handstand WODs. Not pretty. The countless bruises on many body parts. Most notable was the post Zercher carry WOD upper arm bruise. All of it…worth it.

Outside the box, CrossFit gave me more self-worth and new found self confidence. I now feel pride in what my husband and kids see each day when they look at me, rather than disappointment. I’m not a mom that stays behind or watches from the sidelines when they go play ball, hike or go to the pool. I have energy to run up the big hill each day with Davis when we pick Evan up at school, most days 3 or 4 times. They know I am strong and like it. Davis, my 2 year old actually told one of our newer CF members that his mom was really strong. I’m so thankful she told me he said that cause I don’t think there is a much better way to get confirmation that we as a family are doing the right thing for us. Last Sunday my daughter told us that she and her brother were going to do a WOD. Of course we were like “cool”. Her brother wasn’t following like she wanted when she was running around the couch. So she yells to him “I’m getting healthier then you.” Just two small examples of how our life changes are reflected in your kids and we are very happy with what we see.
I find my initial response to trying something new is so different now. Before I would think “I can’t do that. It would be cool but no.” Now I think “why not, it’s a little scary but let’s give it a try.” I have done so much this year that I look back and feel proud of. A new lease on life is so over used but describe my situation to a T.

Some highlights from this year that I don’t want to forget:
First handstand as an adult
First Rope climb
First Banded pull ups
First RX pull up
Judging at CrossFit sectional
Watching our team kick butt at CrossFit sectionals and regionals
First Rope climbing WOD
Discovering Paleo and Todd Widman’s Paleo class
Positive thinking and goal setting class Greg Amundson
Getting RX push ups
Going from 12″ box to 24″ box for box jumps, and getting 34″ max box jumps
The Warrior dash
St Patrick’s day 5k
The Danskin sprint triathlon
Losing 40 lbs
Hiked little Si for the first time
Max Deadlift 193lbs
Winning the paleo challenge!

One thing we gain as a family is our SnoRidge family and friends. We sweat together, we PR together. We complain about the WOD, we joke, we cheer, we yell, we get each other though the tough ones. We help each others kids, we confide in each other. We work hard to catch each other in a workout. We inspire one another to try new things, get better at others or finally get that skill that has been eluding us. You all make me better. I want to CrossFit indefinitely. I am never going to have a perfect bod, but I love my body for what it is and what it does for me. I am so much more than I gave myself credit for. It makes me sad to think I had given up on ever being healthy and if I hadn’t found CrossFit I would have realized the me I am today.

Here is to another year of growth, of meeting goals, of inspiring and being inspired. To living, to sharing, to having more to give to my husband, kids, and community…GO!

Rona”

Row Like You Hear Banjos…

For Time:

1000m Row
21 Power Snatches (95#/65#)
21 Ring Dips
750m Row
15 Power Snatches
15 Ring Dips
500m
9 Power Snatches
9 Ring Dips

Or Complete as a Team of 2 and go for time of 4500m Row, 90 Ground-to-Overhead (95#/65#), and 90 Ring Dips

* One partner rows while the other works until 4500m are complete, then complete remaining reps

Results

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Powerful (This is what we mean when we say “Extend” or “Jump and Shrug”):

Looking for some great Paleo recipes? Our very own Amanda L. recently submitted two recipes to Whole9 that were featured along with several others for their “Steal This Meal” Thanksgiving section. See the below links and give them a try. We sure will!

Steal This Meal: Thanksgiving Pt. II “Warm Spinach, Prosciutto, & Pistachio Salad”

Steal This Meal: Thanksgiving Pt. III ‘Roasted Beets and Pistachio Butter”

Want “barefoot” or “Pose” style running shoes? Want shoes good for all around CrossFit? While there is a great reason as an athlete and CrossFitter to own weightlifting shoes, having a pair of shoes that work for all around WOD’s is also vital. Flatter shoes help with lifting, running, jumping, and bodyweight movements in CrossFit. Running shoes with “Shox” or “Cells” or “Air” simply suck. As in they suck the stability out of your weightlifting movements and rob you of powerful explosion with a barbell and a sturdy platform to land on or drive through. They also lead to heel striking when you run with your heel landing first, sending shockwaves through your foot, knee and hips. That can mean the difference in a PR. Chuck Taylor’s from Converse are a personal favorite. Nike Free’s are popular too. There are quite a few choices, but generally look for a good minimal athletic shoe or trainer.

ShoeMart.com is a company owned and operated by a CrossFitter. See their blog for a forum specifically on CrossFit shoes they sell to include a handy Inov-8 buying guide. We also have a banner on our site (bottom left side) that if you use will get 10% off your order.

New Colors Coming Soon for Inov-8’s – The ShoeMart.com Fitness Store

Coaching Tip: Ring Dips and Ring Depth with Sangeeta

The proper depth for a ring dip is to have the shoulder below the elbow
Lower your body and let your chest dip forward of the rings, while your elbows travel “back” and not “out”
Keep the rings close to the body and feel the rings touch your chest or armpit area
Drive back out to a full lockout position
Scale with a band if you already have a strong box or parallette dip

Doubled-Over

7 Rounds for Time:
5 Handstand Push-ups
10 Deadllifts (185#/135#)
10 Chest-to-Bar (C2B) Pull-ups
20 Double-Unders

Results

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Quote of the Day: “Are you sure this was supposed to be 7 rounds? I’m pretty sure it’s only supposed to be 5.” ~ Andrea during the WOD

This was a whopper of a WOD. I pulled this from the main site to work into our programming to develop some advanced skills with the HSPU and the chest-to-bar pull-ups as well as the DU’s while fatigued. The combination of these movements and the 7 rounds was brutal. Or as we like to say “it’s a fun one!”. Cristin pointed out to me tonight that we (your coaches) love to say “it’s a fun one” or “this one isn’t bad, it’s pretty fun” when it’s particularly bad (as in fun). So I guess it’s time to come up with a new saying!

An impressive demo of today’s WOD (both form and speed) with the women of CrossFit Santa Cruz [wmv] [mov]

WOD demo and Coaching tips with Miranda Oldroyd [wmv] [mov]

Coaching Tip: Double-unders with Rona and Steven

The double-under is the same jump as a single but with a little more “bounce” to let the rope pass through twice. Fight the urge to raise your arms and jump with a donkey kick your feet behind you. Keep the wrists forward of the hips with the elbows in at your sides. Jump vertically with the feet together and spin the wrists to speed the rope through two revolutions. Listen for the “click” of the rope in front of you to trigger the timing of the wrist flick and jump off the toes to produce a double-under.

Happy Birthday Lorraine and Andrea

Strength WOD:

Push Press

3/3/3/3/3

Immediately After Complete Lorraine and Andrea’s Birthday WOD:

For Time:

40 Kettlebell Swings (53#/35#)
37 AbMat Sit-ups
40 Good Mornings (45#/33#)
37 AbMat Sit-ups
40 Good Mornings
37 AbMat Sit-ups
40 Kettlebell Swings

Results

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Happy Belated Birthday’s to Lorraine and Andrea who both share the same birthday:

Way to tackle your birthday WOD together!

Congrats to Rona on her first TWO ring dips tonight:

Notes:

No Wednesday 8am class (11/24). All other classes will be on the normal schedule
Thanksgiving Day (Thursday): One class only at 9am; all others cancelled
Friday: Normal AM class schedule; NO 5pm Class
Saturday: No Sectionals Training WOD due to the Kids Marathon; we will have our normal 10am class for everyone

Here’s a good explanation to Pose Running by New Balance:

"The Chief"

“The Chief“

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.

Results

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Hail to the Chief:

Quote of the Day:

Nadia being told by Moe to finish her warm-up exercises and grab a bar to review the Clean (warm-up included “Cuddle with a Friend” on the whiteboard from Rona):

“So you’re telling me we aren’t going to cuddle?”

The Chief is deceiving. This one is truly a WOD that you read and think “cakewalk”. It makes you overconfident. The reps are small in number and the movements seem easy. The heavy clean is really the only challenge but it’s just three reps. “I can get a bunch of rounds” you tell yourself. Then the clock starts and you hit that first rest slightly gassed. The rest minute gives you just enough time to explode into the first round of the next cycle sprinting fast to pile up the rounds. By the third cycle it’s a whole new ballgame. The fourth and fifth round are “hang on for dear life”. The rest is what makes this so tough. Any WOD that has a built in rest is typically evil as it means you push like a sprint and reach system overload quickly (like “Fight Gone Bad” or “Barbara”).

Notes:

6am Tuesday class cancelled tomorrow due to the weather madness. All other class times are on and snowball fights are optional.

We have a few so far who want to volunteer for Sectionals (Laura, Lena, and Amanda S.). Please post a comment or let us know if you are interested as we are just making a preliminary list.

Snow Angel for Time with Pat:

“Chris Spealler and the Olympic Lifts” Chris Explains his Training for the CrossFit/USAW Open

“RX, Not RX: What’s It All Mean? ” by CrossFit Watertown

Rest Strategy

Amanda resting on the bar while Cat rests by the box:

How do you rest during a WOD? Do you wander around taking a liberal amount of time when you drop the bar or set the weight down? Do you go get water, or step outside? Do you sit on a box? Do you move so far away from your equpiment, that it’s a good 10 seconds before you even come back to it? The desire to stop grows with each passing second of every WOD. The voice in your head growing louder to tell you to quit, finish or slow down. It is part of the challenge in CrossFit. We get intense but back off sometimes when it’s too much. It’s the intensity that drives the response, the adaptation, the improved fitness; but it’s also the intensity that drives that “suck factor” to a whole new level.

There is a strategy in how you effectively rest in a WOD. Active rest such as slowing your pace on a row or air squat can mean not stopping or gassing yourself later. Staying on the equipment, such as holding the bar in the rack or the hang, or maybe racking it on your back can save seconds and even take less effort than to drop the bar. Consider that every time you drop a heavy bar from the rack position that’s one more clean to get it going again. Other methods like resting on a top of a box jump help as it can allow you to jump off and hit the ground and instantly rebound into a new string of jumps. Stopping just short of failure on a movement can actually lead to a better performance. Have you ever failed a pull-up or handstand push-up and spent more time “waiting” to get your strength back instead of stopping one rep short, giving it a quick rest and going again? Staying close to your equipment is by far the easiest one to do. Force yourself to keep your hands on the bar, or stand over it. Give yourself a short count and pick…it…up. Don’t wait, just go.

There are many types of strategies, but the thing to consider is simply having one. It can mean the difference in a PR but most importantly it will yield a greater intensity and power output which = more progress and results. Now with all that said, if you are needing to rest or drop the bar and it’s at risk of injury, then DROP the bar and rest!

Congrats to Moe on getting a couple ring dips yesterday:

Sectionals update:

We are going to kick off training for those who are interested in competing in this year’s Sectionals after Turkey Day weekend. We have 12 of us who are in from SnoRidge: Lucy, Rona, Moe, Michelle, Rob, Don, Mark B., Jeremy D., Pat, Jeremy O., Sean and I. If you are a reasonably experienced CrossFitter and you are interested, then please get with Michelle, Moe or myself ASAP.

Saturday we spent some time talking about competing in CrossFit, with some insights and observations from those of us who have done it, either via competition or judging. It was a great discussion on the topics of what to expect, how we will train, skills assessments, nutrition, competition strategy and preparation, lessons learned, and more. We just scratched the surface but it was a great talk that allowed us all to begin thinking more about what lies ahead. The biggest emphasis though was on remembering to have fun. Sure everyone always wants to do well, but having fun should be a priority. Right now the details and dates and format are all unknown. We don’t even know that there will be a Sectionals for us to sign up for, but we are preparing based on what occurred last year.

What that means is we will have a time slot or two set aside for those athletes to prepare them for Sectionals. These will be outside of the normal class schedule. It will be specifically for the purpose of allowing for skill development, strength development and better conditioning on advanced WOD’s and movements. It’s going to be hard training as well as intense training. It will also be one hell of a ride.

If you aren’t interested in competing but would like to know more about volunteering to help or possibly judge, then let us know too. There are always lots of people needed to help pull off these events and it’s a great way for us as a box to show our support to the greater CrossFit community. Last year we had several people volunteer for Sectionals and we would love to see it again!

Rob wrote a blog post on this very topic, check it out: “Sectionals Philosophy” on CrossFit Dad’s Blog

"Christine"

Rowing (Standard version) or Running, take your pick:

3 Rounds for time:
500m Row (or 400m Run for running version)
12 Deadlift (Bodyweight)
21 Box Jump (24″/20″)

Results

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Row, Lift, Jump:

Compare to previous results

A few bruised shins and maybe a bruised ego is usually the result of “Christine” when the rowing and deadlifts give you heavy legs. The constant hip extension and demand on your glutes and hamstrings makes a normally achievable height to jump a much bigger challenge.

Thanksgiving Schedule Announcement:

Thursday 11/25 at 9am: Only ONE Class! “Trim the Turkey” Thanksgiving Day WOD: Moe will be running class so come in, warm-up and lessen the guilt of those big Turkey Day dinners! Gobble gobble!
Friday 11/26 at 9:30am and 11:30am will be the only classes that day; NO PM Classes!
Saturday 11/27 at 10am: Jeremy D. will be running class. This is also the Seattle Kids Marathon that morning.

Attention Wendler Strength enthusiasts:

For those who have asked and been working on improving your strength through the Wendler program either before or after a WOD, we are making a change to how we will accomodate you. This change is to prevent disruption of class time. If you are wanting to start the Wendler Strength program, you also need to pay attention as it applies to all. Read the above link for an explanation on how it works.

Starting Monday, if you want to complete a Wendler cycle then you have only the below choices for schedule:

Tues and Thurs at 7pm
Mon and Wed at 4:30 pm

When you come in, you need to move with a purpose. You will be responsible for knowing your loads, your warm-up sets, and moving through your work sets. You must finish on time. If time runs over and it’s class time or time to close, then we will cut it short.

Based on how crowded class at 7pm is, we will allow you to work on Wendler. If it’s a big class, then we can’t do it, but if there is room we will accommodate provided there is no distraction to class.

If there is a crowd, then it will be first come first serve.

Last rule; please be aware that your coaches need to workout too, so the priority during the 4:30 time slot will go to the trainer’s WOD time. If a coach is working out, then that is the priority for space and equipment.

Notes:

Roundtable in Tahoe: The Psychological Component on the CrossFit Journal: Watch some of CrossFit’s top athletes as they discuss the mental side of CrossFit, with Mikko Salo and Chris Spealler weighing in on the effect of workouts and the mental challenges they bring.

Clean-tastic!

Strength WOD:

Clean (full squat) one rep every minute on the minute for 15 minutes.

Score highest and lowest loads (Scale to Hang Clean or Power or Hang Power Clean and Front Squat)

Immediately after complete the following Checkout WOD:

2 Minutes of Max Rep Double-Unders

Results

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Willy and Jenna with Triple Extension (Jenna’s is Quadruple since she has to extend around the baby):

Watch and practice the Burgener Warm-up for your clean and snatch lifts:

“The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journal Preview video [wmv] [mov]

Again Faster The Mic’d Instructor: Improving the Clean – Meeting the Bar

Meeting the Bar from Patrick Cummings on Vimeo.

Max Rep

Post Total Reps:
10 minutes Handstand Push-ups
5 Minutes Squats
2 Minutes Pull-ups
1 Minute Push-ups

Results

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This main site WOD is one that your trainers recently did last week and really enjoyed the format. Having periods of max reps stacked on each other makes for a constantly changing training effect on the body that seems like a “Tabata Gone Wrong”. The amount of waiting and resting during the handstand push-ups builds up but still produces muscle failure before the roller coast of squats, pull-ups and push-ups finishes you off.

We received this email from Amanda after the Turkey Trot 5k this past weekend and loved it so much we had to share (with her permission of course). Congrats to Amanda on her 5k PR and also for finding that fitness CAN be challenging and fun!

“I just wanted to tell you guys – Thank You! When I joined CrossFit over a month ago I had no idea the difference it was going to make, I just knew I wanted to try something different because I was sick of forcing myself to exercise.

CrossFit has reminded me how much FUN pushing yourself physically can be – I haven’t felt this jazzed in awhile. 🙂

In addition I’ve seen definite performance improvements. I have to be honest when I was told by multiple people I could improve my running pace by just doing CrossFit I was leery. I was so used to having to do 4 to 5 runs a week to feel “prepared”. But I was at a breaking point and couldn’t fathom doing only running anymore – I was bored. So I focused on CrossFit and have only squeezed in 1 or 2 runs a week.

Well GUESS WHAT!?!? I did the 5k Turkey Trot today and shaved 2 minutes and 24 seconds off my time from last year! I’m a believer 🙂

I felt amazing after the run and the best part was – I had fun running that 5K. I had a goal to beat my time last year and I felt good doing it and was having fun. I wasn’t dreading the run. CrossFit has made ALL the difference – being physically active is something I enjoy again.

Thanks Tom & Michelle

Also please pass on to Moe since she does a great job kickin’ my butt in the 6 AM wee morning hours 🙂

Amanda”

Notes:

Why are we an obese country? The answers are many. The solution is easy. We need more things like the 50 mile challenge, personal responsibility and real nutrition practices to get things on the right path.

Read: The Fitness Divide by Greg Beato, Reason.com

Pike Push-up with Lena:

Use the Pike Push-up to begin scaling towards handstand push-ups
Keep your legs straight and walk into a pike position (or place them on a box to raise difficulty)
Lower your head forward of your hands; look back at your feet
Touch the top of your head to the floor (or AbMat if needed)
Push out and lock the arms out to complete the rep

"Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

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Compare to 1/22/2010

“Nancy” AKA Best WOD Ever!

Nancy Demo with Dave Leys [wmv] [mov]

Congrats to Rona and Sangeeta who both hit their 1 year anniversary of CrossFit! (Rona’s was tonight and Sangeeta’s was last week). The changes, progress and PR’s you each have achieved this past year are simply awesome. Keep it up! You inspire those around you.

This Saturday after the WOD (11am) I would like to gather those interested in Sectionals for a chat on upcoming training and preparation. Please let me know by posting to comments if you can make it (or send us a message but comments is easier).