Useful Links – Page 59 – SNORIDGE CROSSFIT

Recharge and Refuel

Kid-Vest Training is all the rage:

Do your double-unders to close out this week. Starting tomorrow you get to add to the total per set!

Pics from yesterday’s Benchmark Saturday:

Attention CrossFitters:

We are working to schedule a nutrition workshop at our box with Whole 9 founders Dallas Hartwig and Melissa Urban. Details below:

Date is Saturday June 19th (short notice we know but make it work people!)
Time is TBD but it will be a 4 hour workshop
Cost is $75 per person
What does it cover? Click here
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness
Limited to 40 people

Before you come up with a reason to say no; I’d ask you to consider this:

In the time it takes to go to a movie, you can learn valuable information to literally change yours and your families eating habits.
$75 for this is far better than a month’s worth of latte’s; or a Mariners game ticket, food, drink and parking; or one lululemon top or CrossFit T-shirt plus shipping!
These people are experts, this is what they do, we are lucky enough to get them to our box while they are traveling to do workshops at CrossFit affiliates around the country, so you can’t just pick a future date.
If you have been struggling with diet and what to eat then it’s time to use this as a starting point.
Even if you haven’t been struggling use this to learn how to fine tune your nutrition and eat for an excellent fitness level.

Michelle is sending a mass email out today so stay tuned and the first 40 who commit get a seat!

"Harder Than It Looks"

5 Rounds for Time:

20 Box Jump (24″/20″)
20 Kettlebell Swing (53#/35#)
20 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

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Jeremy O. Kettlebell Swing:

Laura, Eli and Warren let fly!

This WOD is deceiving. Lots of cardio and plenty of hip extension. The key to the kettlebell swing is ensuring you use your hips more than using your arms. Think “mini” air squat to propel the bell up and lock out the arms and bell at the top before either pushing it down or letting gravity take it’s course. Make sure to grip the kettlebell tight and not to hyperextend too far when locking out overhead. Work towards obscuring the ears at the top but only when feeling more comfortable with the swing. For the sumo DL high pull it’s no different than using the barbell. Wide stance, pull hard and forcefully open the hips to continue the KB’s path up under the chin before returning to the ground.

“The 2010 CF Games Season: A Perspective“

Notes:

Tomorrow Jeremy D. will be running both of the morning classes and Moe will run the 5pm (as usual). Come in and get your AMRAP on!

Saturday schedule is normal sign-ups for the 1000 and 1100 classes. First 9 to sign up by posting to comments get priority at 1000.

Don’t forget your double-unders if you are in the “On the Double Challenge”!

"Push Over"

Strength WOD:

Push Press (Find your 3 rep max; 3RM)
3/3/3/3/3

Checkout WOD:

For Time:

10 Push Press (Use 55% of 3RM)
1 Lateral Jump Burpee
9 Push Press
2 Lateral Jump Burpee
8 Push Press
3 Lateral Jump Burpee
7 Push Press
4 Lateral Jump Burpee
6 Push Press
5 Lateral Jump Burpee
5 Push Press
6 Lateral Jump Burpee
4 Push Press
7 Lateral Jump Burpee
3 Push Press
8 Lateral Jump Burpee
2 Push Press
9 Lateral Jump Burpee
1 Push Press
10 Lateral Jump Burpee

Results

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Nan 3RM with outstanding hip drive:

Quote of the day: “You just had to find a way to make burpees harder?” ~ Sherry on the lateral jump burpee

Jenna and Nan in the Checkout and Jorge hitting a PR on his 3RM:

Congrats to Mark N. and Don who hit their 100th WOD today! That’s at least 6 people in the last month who hit that milestone. We are getting shirt sizes for the next order of 100th WOD shirts. These should be faster than last time since the screens are done and it’s a re-order.

Also several of you started the DU challenge today (Check yesterday’s post for the rules). Let’s see how far we all get and how our DU’s improve by month’s end.

Notes:

Sectionals and Regionals are all complete. In a little over one month the CrossFit Games will happen in Los Angeles at the Home Depot Center (7/16-7/18). We are going to be down there that weekend to see some amazing athletes do epic sh*t. Latest update: “All eyes on the Games“

Rest and Remember

Rest day.

Tomorrow is Memorial Day. Remember to take a moment and honor our fallen warriors and servicemen and servicewomen who died in military service. Regardless of belief, if you live in this country you owe your freedoms to their sacrifices. Fly the flag and remember that the national moment of remembrance is always at 3pm local time.

Thank you Curtis for providing the below info on local ceremonies:

Attend a Memorial Day service and presentation of the colors by the local Veterans of Foreign Wars. Snoqualmie Valley services are scheduled for 9 a.m. at the Preston Cemetery; 10 a.m. at the Fall City Cemetery; 11 a.m. at the North Bend Cemetery and noon at Mount Si High School.

For those wondering about the “Clock Whore vs. RX Whore” quote from the other day, take a look at the article from a post awhile back.

Snatch It Up Pt. 2

As Many Rounds As Possible in 20 Minutes:

12 Power Snatch (65#/45#)
10 Push-ups

Results

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Quote of the day: Jim M. “Did you guys find a box in NYC?” Pat “Yeah we did… but we didn’t use it.”

Today was a mainsite WOD that we last programmed back in November. This is a great couplet that focuses on explosive power with the snatch and taxing the chest and arms with push-ups. A word on push-ups. Overall as a box we are getting better and better. Make sure you are going deep (elbow should be below the shoulder), locking out, and staying planked. When that is not consistent then either break and rest or scale.

Pat also made up “Karen” and smashed his previous time with a box record of 6:06. I counted and scored his reps (like we all did the other day) and only 4 reps were a no go. His time just had to be seen to realize how fast this is as his first 75 reps were unbroken. After that he, Rob and I went at it with “Griff” in a fun foot race.

Pat demolishing “Karen”:

Video of the Power, Hang and Squat Snatch (Note that most of the video shows a full squat snatch):

Notes:

Congrats to Amanda for achieving her 100th WOD milestone! She earned her exclusive club T Shirt membership though plenty of sweat equity. Also welcome to Mary who just completed Elements with us this past week. We look forward to you joining everyone in some brutal fun.

Sunday WOD in the park at 0930:

Tomorrow we are going to teach a free WOD in the park for lululemon athletica at Bellevue Square. Come and enjoy a nice outdoor WOD with Michelle, Moe and me on Sunday morning at 0930. Meet in the store a few minutes prior in the mall or you can go to the park across the street from Macy’s and look for the guy with the funny grin on his face standing in the field with sandbags and PVC sticks (me).

"Lumpy"

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

3 Rounds for Time:

250m Row
6 Power Clean (135#/85#)
6 Thruster (135#/85#)
9 Deadlift (135#/85#)
9 Sumo Deadlift High Pull (135#/85#)

Results

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Today’s WOD was requested by Greg (also a police officer) to honor a friend and comrade from the Seattle PD who was killed in the line of duty in 2009. We intended to do this for National Police Week (May 9th-15th) but we missed programming it in. A tribute WOD is never a good thing and we are sad that this WOD exists. Thanks to Officer Brenton for his service. The rep scheme of 6699 symbolized the badge number of Officer Brenton. RIP “Lumpy”.

Don and Jeff honor “Lumpy”:

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the 10am class is full. If you didn’t sign up on the site you will need to expect to go in the second wave. 11am class is wide open.
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. The three Hero WOD’s you will have to choose from are: Jerry, McGhee, and Erin. See the link above for descriptions. Each one is different and challenging.

"Karen"

For Time:

150 Wall Balls (20#/14#)

Results

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Benchmark day! Who loves wall balls? Congrats to all of you for pushing through a WOD that looks easy on paper and jumps up and bites you around 30 to 40 wall balls in. This WOD makes me nervous every time I do it. Each rep becomes harder and more painful. By 150 the legs and shoulders are on fire right there with the lungs. Even though it’s a short workout it is hard. Painfully hard.

Full range of motion is key and not only hitting the target (10ft. for men and 9 ft. for women) is required but also fully squatting to ensure the hip crease drops below the knee. To help with that today we employed “peer coaching”. I even coached, I mean harassed Michelle through her shot at Karen. We like this because it allows each of us to have not only a counter and spotter, but also someone to help push you through when you want to rest or take a break. We all got to take turns as “judges” for each other and that builds a stronger gym. When each of us are accountable for what “right looks like” we are all better off for it.

Coaching Tip: The Deadlift with Jenna – Maintain a lumbar curve and tight core, shoulders and hips rise together, shoulders in front with scapula over the bar, and weight in the heels. The bar should rise straight up the shins as you stand. Fully open the hips at the top.

Notes:

Jessica Pamanian’s (2nd Place finish overall) inspiring 170lb x 3 Clean and Jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority (Right now only 2 spots left!)
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by allowing you to choose a Hero WOD (out of three choices). The start times are to account for a potentially larger group and longer WOD times. Each Hero WOD will be something different and likely not one we have done previously. We will publish them on Saturday or Sunday to allow you to pick.

Mark and Jeremy decided today would be the day where they wake up, call each other to coordinate outfits, and then do the same WOD. That would be the “Chipper of Doom” AKA the last WOD from the Northwest Regionals that included epic climbs and falls. Pics follow:

Hang It Up

Strength WOD:

Hang Power Clean
3/3/3/3/3

Checkout WOD:

3 Rounds for Time:

10 Hang Power Clean (95#/65#)
15 Push Ups
20 Box Jumps (24″/20″)

Results

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Jedi’s in Training practice using the Force:

Memorial Day Weekend Schedule:

Saturday will be normal class schedule and the first 8 who sign up for 10am get priority
Sunday closed
Monday schedule is: 0930 and 1100 class times only. We will honor those who served or paid the ultimate sacrifice by choosing a Hero WOD (out of three choices). The start times are to account for potentially larger group and longer WOD times.

Here’s a Men’s Journal article that details a couple’s preparations and gear for a 151 mile adventure race down in Australia. Scroll past all the gear they used to see how they trained (CrossFit endurance) and how they ate (Paleo Diet for Athletes) and drank (Coconut water).

Also this month’s Men’s Fitness has a two page article on CrossFit and the editor’s experience with realizing how powerful it is and fully drinking the Kool-Aid. In the same issue however I learned that I should always work Chest/Tri’s and Shoulders together, followed by back/bi’s, and legs separately. I also should do “cardio” 4 times per week for best results! That honestly makes two pages out of the entire magazine worth reading…

Laura training for her stair climbing challenge she plans to win this summer:

Swing My Bell

With a continuously running clock perform 2 kettlebell swings (53#/35#) the first minute, 4 kettlebell swings the second minute, 6 kettlebell swings the third minute, and so on, continuing to add 2 swings each minute until you cannot complete the required number of reps in the given minute.

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

Results

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Steph leading the gang in some KB Swings:

I guess it’s time to take advantage of Mom enjoying a night out with the SnoRidge Ladies and my little one fast asleep after having a monster coconut bliss sundae for dessert. So what do I do? Yep, I watch CrossFit videos, read the CrossFit Journal, program WOD’s and write the blog. How exciting is that?

Today was meant to mix it up a bit as we haven’t done KB swings in a little while and I wanted to make it a task dependent WOD. I love the every minute on the minute format. It always starts easy and prolongs the mental battle that is sure to come in a hurry. These types of WOD’s test your mind as much as they test your body. When will you succumb to the pain and let the clock tell you enough is enough and that you don’t really need to try to get that next round completed? When you finally barely complete that next to last round how many partial reps are you willing to try to get in that final 60 seconds?

Notes:

Saturday WOD Schedule:

10am so far is Curtis, Jeff, Mark N., Don. Post to comments if you plan to be there, next 6 people will fill that slot up.

11am is open so post to comments or show up.

Interesting reading: The Paleo Diet Report on LivingPaleo.com is a free PDF download with explanation from the author on Paleo eating, lifestyle and it’s benefits.

"Double Take"

For Time:

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

Results

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Congrats to Marc M. for hitting the 100th WOD milestone tonight. After 100 WOD’s and the adoption of the Paleo Diet, Marc has transformed himself and has lost over 45 lbs.! Amazing progress through hard work, consistency and discipline. Way to go Marc!

Highlights from the Northwest Regionals -video [wmv] [mov]

Michelle and Moe are in it for a short clip along with Cade at the very end (Eric and Kelly’s son)!

Thinking of going to the CF Games? Tickets will be on Ticketmaster sometime in June. Stay tuned…

A couple pics from the Regionals: