Useful Links – Page 52 – SNORIDGE CROSSFIT

"Frankenchipper"

Creepy Combination of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/33#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/33#)

50 Walking Lunges

Results

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Vote for the best overall costume by posting to comments. Winner gets a prize!

My apologies for slacking off on the post; too much partying this weekend!

The Frankenchipper is a combination of Frankenstein like parts. Part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. While it’s light and fast it’s still a challenging WOD. Even more challenging when you have a costume on. Great turnout Saturday, awesome costumes, and lots of fun. Already can’t wait for next year!

We also had our annual Halloween party (I can say annual now that we had our second one) in our “haunted house” last night with many who couldn’t make the Frankenchipper WOD as well as many who did. We had a blast and once again there were great people, amazing food, more costumes, and a really fun time for Michelle and I. If you missed it then plan on next year and maybe you will have the luxury of meeting the “flashing grandma”.

Enjoy the Photos:

Notes:

Remember class times change starting this week! See the schedule link for updated schedule.

Monday through Thursday: 5pm and 6pm classes daily!
Tuesday and Thursday ONLY: 5pm, 6pm, and 7pm class
Wednesday: the 7:30am class will move to 8am
All other classes not mentioned above (Monday to Saturday) will stay the same
Click the Schedule link for more info

How fun does this WOD look? CrossFit.com 11-01-10 WOD Demo by Pat Burke and Matt Chan [wmv] [mov]

Death By Power Clean

With a continuously running clock perform 1 Power Clean the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Use 65% of your 1RM (1 Rep Max)

Score total rounds and partial reps in the last round completed.

Results

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Queen of the Clean: Lucy pulled her way through 15 rds. plus 11 reps! Check out that extension!

The Clean (Squat) with Coach Burgener [wmv] [mov]

The Power Clean with Coach Burgener [wmv] [mov]

One of CrossFit’s Finest – An Interview with Chris Spealler

Notes:

ATTENTION PARENTS FROM THE 5PM CLASS TODAY!

Q: What do these two pictures have in common?

A: They are the aftermath of a 50 megaton explosion of energy.

In this case the energy is the result of your children. If you bring these little nuclear weapons into the box, please defuse them. If they detonate, then help clean up the result of their firepower BEFORE you leave.

Seriously, I am not a maid. Cleaning person? Yes. Maid? No. Just as we should put away any equipment that we use daily (and do it NEATLY!); the Squatch Cave is for your convenience. Please keep it clean. I decided rather than clean it up I would leave it until tomorrow for those responsible parties to help with the damage. If this does not work I will implement a “Tribal Council” in the Squatch Cave and the kids will “vote out” which parent has to clean!

"Running (or Rowing) Diane"

For time:

21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run or 500m Row
15 Deadlifts
15 Handstand Push-ups
400m Run or 500m Row
9 Deadlifts
9 Handstand Push-ups
400m Run or 500m Row

Results

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Moe and Eric rocking banded handstand push-ups:

Today was a rare day where we made a WOD adjustment due to weather. Seeing as the monsoon would have required real rowing outside we made the option of rowing on an erg indoors a substitute for running. The surprising thing is how many chose to run anyway. That’s either hardcore or fear of the rower!

Events:

“Strength to Find a Cure”: Sean training the Log Press

Mt. Rainier Strongest Man and Woman, a fundraiser for Fragile X Research is slated for Saturday, November 6th at Rainier CrossFit in Puyallup, WA.

Several of us from Team Squatch will be competing in the event and helping raise money for an important cause. Right now myself, Moe, Sean, and Mark B. are all signed up. All the events are scalable, there will be weight classes, and it will be fun! Go to the site to read more but there will be four events that are strongman/crossfit blended events and unique from what we typically do in the box. If you are on the fence then climb over and register at the link above or on the right hand side. If not then come watch the events in RCF’s huge new box.

If you are interested in donating to the cause you can also do so on the MRSMW site and if you want to be a local business sponsor there is sponsorship info as well. For those who are Microsoft employees (like myself), please don’t forget that Microsoft will match any donations and that the GIVE campaign is currently running. Doris Buffet of the Buffet family has pledged that if FRAXA can raise $500,000 as an organization she will match that amount!

Rainier CrossFit on why this event is so important to them:

“Mt. Rainier’s Strongest Man began in 2006 as a way to combine a love for Strongman and a need for funding and awareness for a little known genetic condition called Fragile X Syndrome. Our son has Fragile X, the most common cause of inherited mental retardation and the most common known cause of autism yet largely unheard of and drastically underfunded. We heard our call to action, paired with The Old Cannery, and MRSM was born. The contest has grown from 5 local competitors to 5 divisions of men and women, more than 40 competitors from 5 states, and has raised over $25,000 to date.”

CrossFit Archives: “CrossFit and Strongman“, a CrossFit Journal Preview [wmv] [mov]

(Pretty cool that Kurtis talks about a CrossFit Strongest Man and Woman and it’s that much closer with this event)

Pop a Squat

Alternate the following exercises for time:

10, 9, 8, 7, 6… down to 1 of Overhead Squat (95#/65#)
200m Run

Results

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Overhead Squats – Remember armpits forward and press up!

Congrats to Sean who competed today and placed 1st in the 77kg Weight Class of the WA CrossFit Weightlifting Championships at Thrush Sports Performance Center! Sean hit a total of 191kg; with 81 kg in the Snatch and 110 kg in the Clean and Jerk. That’s a 12kg (26.4 lb) PR in competition over what he totaled just a few weeks ago in Colorado Springs!

It was a great performance and achievement and great support from his family and friends from the box who went to cheer him on.

Sean sporting his medal post-win:

Notes:

Is all Fish Oil equal? Read this post from Rainier CrossFit and then read the article that explores imported fish oil from China. We carry Barlean’s fish oil in the box and believe in their quality (which is why we take it and sell it).

Barlean’s: “Fish oil from China? We get our oil from sardines, anchovies and mackerel from the Peruvian Sea where the waters are tested for purity. We fish in relatively smaller quantities (compared to a lot of companies out there) for sustainability of the wildlife and for the freshness of the oil. We then quickly ship the fish to our plant in CA where press and purify it of PCB’s, mercury, lead and any other contaminants.”

“Labels for some fish oil capsules leave countries of origin in doubt” – Kansascity.com

Make-Up Day

Today was make-up day for our “Test Week”:

“Grace” (Sat.)

CrossFit Total (Mon./Tue.)

5k Row (Mon./Tue.)

“Cindy” (Wed.)

For those who came in and had completed all of these you had the option to complete “Baseline”

Results

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Make-Up Day: 5k Row, CFT, Cindy, Baseline and some Wendler Deads at the same time:

Test week is concluded! We will now return to our regularly scheduled WOD-ding.

Hope you all liked it. Tell us what you thought of this week. Positive or negative. We would like to run it again in a few months to see progress and PR’s. These WOD’s collectively provide a good all-around gauge of fitness across several domains and metabolic pathways.

This past week some of the top CrossFitters who are sponsored by Rogue and Again Faster met in a team head to head competition in Lake Tahoe. The videos are slowly coming out of the overall competition but this short one showcased a challenge that was 2 minutes of max rep double-unders. Dave Castro set the bar that Camille Leblanc-Bazinet, Mikko Salo, and Graham Holmberg all tried to beat. The top score was 200 reps by Holmberg.

CrossFit’s Elite vs. Double-Unders [wmv] [mov]

Today several of us tried it. There were pretty good numbers for all but Sean slayed it. Just crushed it. He completed 216 reps in 2 minutes. I should make him do it again on video.

Coaching Tip: “Having Fun In the Box”

There are many ways to have fun. Try this method.

Grab a partner
Have them stand directly behind you
Dance like clowns and laugh
Ensure that it looks like you have four arms
Take pictures and post to web so others can make fun of you

Notes:

Welcome and congrats to Nicole, Andrea, and Nicholas who all completed Elements; as well as Dustin, a CrossFitter with previous experience who joined us yesterday. We look forward to you hitting class, making progress, meeting the gang and having fun.

Pineapple Classic on 11/13 Saturday at 9am! First team is formed: Me, Sean, Mark B. and Jeremy D. Get your team! (Teams of 2 or 4 are allowed)

Thought provoking article to read:

“In the 10th Year of War, a Harder Army, a More Distant America” by David Wood

"Cindy"

As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Results

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“Test” week continues! Today was a a classic metabolic conditioning benchmark WOD. This means we have now held a strength test (CF Total), an aerobic conditioning and endurance test (5k row), and a metabolic conditioning workout. There will be a makeup day tomorrow for anyone missing these WOD’s plus Grace.

To read up on what metabolic training is and why CrossFit favors it, see the following CrossFit Journal article.

Metabolic Conditioning by Greg Glassman

The article explains very well why CrossFit sees greater benefits in combining conditioning exercises with high power anaerobic training, mixed modalities and varied combinations to yield results. These results typically are higher functional strength, aerobic capacity and endurance, higher fat burned and muscle gained, and better overall fitness.

We have programmed “Cindy” likely more often in our box than any other WOD, as today was the 6th time we have done it. This WOD usually is limited by the push-ups. Once they go, they drastically limit your rounds as you wait to recover. Stick with that push-up challenge and work them into your warm-ups, varying grip width and hand placement. Knowing the target number of rounds you want, what pace you need to maintain, and what exercise to leverage to keep moving is key to hitting that PR. More key is being surrounded by other motivated CrossFitters pushing each other along. Congrats to so many of you who PR’d today! The list was long. Gotta love that!

One other note was that no one ripped or had a callous tear today. That means people are gripping right, using less chalk, and pulling correctly. Maintain that tight finger hold on the pull-up bar and not a “palm” grip on the bar. Regularly sand down those callouses with a callous remover or file and moisturize your hands. Taking care of callous buildup is key and will avoid setbacks in your training due to tears and rips. If you get a rip, clean it, put Neosporin on it, and bandage it. Keep it that way for 2-3 days and it will heal nicely and you’ll be gripping and ripping the bar in no time.

Notes:

Events (over on the right):

Halloween party invites are out and the Frankenchipper is slotted for Saturday 10/30. Get your costume ready!

The Winter Pineapple Classic and the Mt. Rainier Strongest Man and Woman challenge at Rainier CrossFit are on tap for November. Who’s down?

Total and 5k Row…Part Deux

CrossFit Total:

Back Squat 1RM
Press 1RM
Deadlift 1RM

Or:

5k Row for time

Results

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This? or That?

Tomorrow will continue our test week with a classic CrossFit benchmark WOD. Get your rest and get ready! If you missed any of the test WOD’s you will be able to make them up on Thursday.

Notes:

Dave Lipson, Jason Khalipa and Dave Castro complete the CrossFit Total. Video [wmv] [mov]

How’s this for a throwdown? Some of CrossFit’s elite athletes meet in Lake Tahoe this weekend for a head to head battle of individual and team WOD’s: Team Rogue vs. Team Again Faster

Again Faster vs. Rogue at Tahoe – Preview [wmv] [mov]

Test Week

CrossFit Total:

Back Squat 1RM
Press 1RM
Deadlift 1RM

Or:

5k Row for time

* This will be repeated tomorrow where you must complete the WOD you did not do today

Results

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Quote of the Day: Jim M. ~ “I’ve been waiting a long time for this WOD (CF Total). Too bad I’m not in better shape.”

Moe coaching and encouraging Jana and Eric through some PR’s:

Today we finally tackled the CrossFit Total and the 5k row. This test of strength and endurance will be split across Monday and Tuesday of this week to allow us to get everyone through. On Wednesday we will test basic CrossFit skills and metabolic conditioning with a time honored benchmark that the majority of you are familiar with (it ain’t Fran!). There will also be a make-up day for anyone who misses one of the test WOD’s on Thursday. These three CrossFit WOD’s will allow each of you to gauge areas of weakness, strength and skills to learn, improve or maintain. In a few months we will repeat it for you to gauge improvement.

Having enough equipment, the right amount of time, space and logistics for a CF Total have been a thorn in our side for some time. Same with the 5k row. You need rowers! Not only that, we wanted to ensure there was adequate experience with the three Total lifts, max lifts, and strength WOD’s in general. This test of general strength is time consuming. It takes space, racks, and coaching. Pairing it with a 5k row and splitting the class allows us to get this done over two days for a large group.

Tips for the Total:

When you come in tomorrow for your total or your row, warm-up with a vengeance and move efficiently. Especially for the Total. You will get one hour to complete it. Warm-ups included. If the hour ends, your total ends. So use the time to get your lifts in. Everyone was able to get it done today without losing reps to time.

Read up on how the Total is conducted and make your strategy. Knowing the rules, what weight to open with and when to try a PR is important. If it’s your first, just find your relative max for each lift (start with a lift close to your 3RM). If you know them already, then plan your warm-ups accordingly. Either way, remember that good technique and proper form is paramount. No slop, no unsafe movement allowed. We will gladly be watching and coaching!

Three rules:

Don’t be stupid.
Don’t be greedy.
Don’t be pig-headed.

Congrats to all who PR’d today on either the Total, a 1RM lift, or a 5k Row!

Video of “Barbells for Boobs”:

SnoRidge does “Amazing Grace” at King CrossFit (with Mark B, Jenna, Sean, Jeremy, Michelle and me):

"Barbells for Boobs"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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Michelle and Sean lift Barbells for Boobs:

Team Squatch and the Kings at King CF:

Great event on Saturday for “Amazing Grace” and the Barbells for Boobs. We had 15 fellow Squatches go to King CF for a date with “Grace”. We are stoked at our turnout today! In total 48 people completed the WOD, many PR’d (with some insanely fasts times all around), all had a great time and the kiddos even got a CF Kids class when all the adults were done playing.

Sadly all of us either will know or have known someone effected by cancer. Funding research for a cure is equally as important in my mind as teaching health and nutrition to potentially avoid it. Today was for a great cause, funds were raised either via registration and donations in advance or at the box, and we all should feel good about supporting the fight against breast cancer and helping uninsured women get a mammogram.

Big thanks to Michael for organizing it and for the whole King CF crew for inviting us and letting us participate. Field trips to other boxes are fun and we need to do more of these in the future.

Also wanted to call out that Rona managed to do “Grace” while on vacation and did it as RX’d for the first time in a blazing 4:30!

More pics to come tomorrow.

"Mossy Stump HIll Run"

For Time:

1.36 Mile Sandbag Trail Run to Mossy Stump Hill and back

* Choose a vest, sandbag, or weight. Post load and total time.

Results (Pic to be posted tomorrow)

All Weighted Down and Ready To Go:

lululemon weight-vests?

Today was time to mix it up a little. We’ve been wanting to get out for a run to Mossy Stump Hill for class. I love this hill. Running hill repeats will be something that anyone considering Sectionals should be ready for. The weather mostly cooperated and hitting the hill down, up and back again is tough with or even without a vest or sandbag. The distance may be relatively short but running it for time is a good workout. Adding in the vest or bag to go as RX’d makes breathing (and running) all the more difficult.

Notes:

Tomorrow is Barbells for Boobs! For those planning on coming, rest up, eat a good breakfast, go forth and dominate! See you at King CrossFit. For the rest of you remember that the box is CLOSED Saturday and all are more than welcome to come to King and WOD with the rest of us for good times and a good cause.

There will be NO CLASS this Saturday here at SRCF!

16 October (Sat.) – “Barbells for Boobs” at King CrossFit. Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action

Location: King CrossFit, 200 South Tobin Street, Renton, WA 98057
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
“Go” Times: (arrive a little early to warm-up, let them know you are Team Squatch)
- Box opens at 8:30am
- 1st wave at 9am and goes every half hour until 12pm
If you have kids then they can try CF Kids at 11:30am if there are open spots!