Category: Video and Media

"Stop the Slop" Performance Challenge

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Partner Up

Today was day 1 of our 30 day nutrition, performance and essay challenge and we brought back the mash-up WOD of “Baseline” and “Grace” that was used for our past two challenges. It looks like we have a pretty big group of Team Squatch participating. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money) no later than Wednesday Jan. 9. We will revisit this WOD on Feb. 5th (make-up on Feb. 6th) to see who makes the most improvement. However you scaled this WOD to start the challenge is how you will repeat it.  This way we can measure % improved to determine a winner.

For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded by Wed. On 2/5 we will do the final weigh-in to calculate the person with the most % of weight loss.

If you are buying-in to the Challenge and missed today you can make it up this week through Wednesday but you will have to re-test on 2/5. Prizes will be determined based on number of participants.

Stop Slop Performance WOD

For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts and in your nutrition. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 3-4 times a week.

If you do both then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar and low carb crap has and what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make. We encourage everyone to eat clean and have provided everyone resources to use. Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?

The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come.  3-2-1 Go!


Watch: “Nearly three years ago, Marine veteran Nicholas Thom came to CrossFit Rubicon without his legs and without some of his fingers. Eager to become a member, he inquired about monthly rates.”

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Helen

Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.” 

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article. 

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection



Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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Trevor Team

In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Lynn_pushup

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra: 

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count. 

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Team AMRAP

Main Class:

3 Rounds of the following AMRAP’s (Teams of 2): 

As Many Reps As Possible for 6 Minutes:
Max Reps Deadlifts (185#/135#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Push Press (95#/65#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Burpees
* One partner works while one completes 100m Run

Score total reps.

* Partner up, alternate for max reps per AMRAP while one partner runs. (ex. Partner #1 does DL, Partner #2 runs, switch after each run)
** One bar per team, change weight during rest Score total reps and reps per exercise.

Advanced RX Class:

Strength WOD:

Push Jerk
3/3/3

Conditioning:

5 Rounds for total time:

50 Double Unders
10 Push Jerks (185#/135#)
* 1 Minute rest between rounds

Results

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Max Burpee

“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Adv RX Class WOD Demo with Rory McKernan and Jeremy Kinnick – video [wmv] [mov] [HD mov]

Push Presses

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight exercise WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

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‘N Sync:

Synchronized Snatches

Synchronized Snatches_2

Synchronized Snatches_3

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit  and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

Knees Out

Strength WOD:

12 minutes to find:
1RM (Rep Max) Hang Clean

Conditioning WOD:

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Handstand Push-ups
Front Squats (135#/95#)
Pull-ups
* Rest 1 minute between rounds

Results

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KB Press

What every athlete should know and understand. When is a miss a “miss” or a “fail”? When are you no longer training and just chasing a number? Read below and internalize and this will mean faster progress and minimize unnecessary risk.

When To Move On, and When To Punch Your Missed Lift In Its Stupid Little Mouth by Greg Everett, Catalyst Athletics

Skills:

“Developing the Handstand” with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]

Triple 7

7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)

* Box Jumps are Games Standard (stand up on top)

Results

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Box Jump_Jimmy Rest_Don

Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.

Power Snatch with Michelle:

Power Snatch_M_1st Pull Power Snatch_M_2nd Pull Power Snatch_M_Finish 3rd Pull

Notes:

CrossFit Games 2013 Rule Book Released

Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit. 

“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Three Class times 0830, 0930 and 1030 with sign ups. (Sign up in the gym on the whiteboard. Please sign up as this WOD is equipment intensive so those who sign up reserve their spot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols 
20 Box Jumps (24″/20″)

Results

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Pistols

Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes. 

Congrats to Kyle for hitting WOD #100 tonight!

Believe CandJ_James L

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

SNORIDGE CROSSFIT