Video and Media – Page 205 – SNORIDGE CROSSFIT

Skills and Drills

Skills Work:

3 Rounds not for time (Focus on form and technique):

12 Push-ups
12 Kettlebell Swings (53/35#)

* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.

WOD:

As many Rounds As Possible in 12 Minutes of:

5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)

Results

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So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.

External Rotation in the Deadlift, Clean and Snatch Set-Up by Kelly Starrett: journal.crossfit.com

Nutrition:

“There is nothing healthy about diet soda. It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid. The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity; furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.^11″

Click here to read the rest of this article

From: Diet Soda Depletes Calcium and May Increase Heart Attack Risk

"Nancy"

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

* RX+ Option: If you have done this benchmark previously and can go unbroken in all OHS, then consider going heavier

Results

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The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. It tests your core, shoulders, and leg strength. Learning the proper positioning requires practice, practice, more practice and then patience, but once you get it you will see a change in your speed and power as well as improve your squat snatch. Combine it with running and you have the makings of one of the best benchmark workouts ever!

Remember armpits forward, arms locked out, hips and butt back, squat deep, knees out, and weight in the heels.

This weekend the 2012 CF Games Regionals starts! Canada West, South Central and South East regions get things started on Friday.

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

“6 Reasons Why Coaching Kids Makes You a Better Coach” from Breaking Muscle.

Scaling Option? John gets creative for the OHS:

Test 3

Strength WOD:

Clean and Jerk
3/2/1/1/1

* 15 Minutes for C&J practice with excellent technique. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub Ring pull-ups or C2B pull-ups for Muscle-ups.

Results

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Yes. More Clean and Jerks. Just like the Snatch last week it was time to work heavier towards the 1RM. A few went for a PR and hit it while most worked on technique. The skills focus in Test 3 was the muscle-up or working C2B pull-ups or ring pull-ups (with or without a false grip and vital to the muscle-up).

“Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations“CrossFit Journal preview video [wmv] [mov]

Push Through

As Many Rounds As Possible in 15 Minutes of:

5 Deadlifts (225#/155#)
10 Hand Release Push-ups
25 Double-Unders

* Scale DL to a working load that you can do all 5 reps unbroken for the majority of your rounds.

Results (Partial)

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The plank position should be maintained not only at the top of the push-up but throughout the entire range of motion (ROM):

The CrossFit Games 2012 Regional Workouts announced! The Northwest Regionals will be held Memorial Day weekend at the Puyallup Fairgrounds from Friday, May 25th to Sunday, May 27.

Video: The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

Events:

The Snoqualmie Cinco De Mayo Half Marathon and 8k Run is right around the corner. If you are planning to run then you can register at Ana’s Restaurant and you will get $10 off your race entry if you wear a SnoRidge T-shirt. Anyone who wins the craziest costume contest will also get a $50 Gift Certificate to Ana’s! She has 15 entries so act fast!

Head, Shoulders, Knees and…Run

For Time:

800m Run
Then 10 rounds of the couplet:
7 Overhead Squats (95#/65#)
7 Knees-to-Elbows
800m Run

* Pick a load that you can manage unbroken OHS for at least half of the rounds

Results

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Today’s workout was meant to force you to pick an OHS weight that made you not want to drop the bar. With our recent work on snatches it was an opportunity to be more efficient and add in a full snatch at the beginning of each set for that first overhead squat. For the knees-to-elbows if you were in a smaller class and had to scale then you got to try the “floor knees-to-elbows”. For some this method is far more effective in training a full range of motion over the “knees-to-chest” as it allows you to curl and lift your hips up off the floor to touch your knees and not fight gravity hanging from the pull-up bar.

Floor Knees-to-Elbows:

Congrats to Juliana in CF Teens who got her first pull-up today!

Matt hooked up his GoPro yesterday on top of the cage to catch some of the afternoon action. Check out this cool time-lapse video he made. People were smoking this WOD!

Flop, Drop, Drive and Press

10-9-8-7-6-5-4-3-2-1 reps of each exercise for time:

Burpee Box Jumps (24″/20″)
Push Press (115#/75#)

Results

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Quote of the day: “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” ~ Knute Rockne

Spring Break is officially over! Lots of you returned today for your first WOD in a while and the vibe was great, lots of cheering and plenty of high fives. Glad to have you all back.

The Warm-up. Vital to preventing injury, getting your body and mind ready, and prepping for the impending workout of the day. We always have a unique one each day and while we vary the styles of them; they are programmed by your coaches to get you ready for the specific movements you will encounter as well as work in movements and skills that may be goats, advanced or not intended to be done for time (like Turkish Get-ups).

“The Everett Warm-Up” CrossFit Journal preview video [wmv] [mov]

Nutrition: Change Your Habits, Pt. 2: Willpower by Whole9

"Dueling Wall Balls"

Main Class:

Teams of 2 complete:

Partner up and go head to head for 4 rounds each of:

400m Run
Max Rep Wall Balls (20#/14#)

* One person starts with run while one person starts with the med ball. While one runs 400m the other completes max reps Wall Ball throws. Switch up after each run. Run fast so you can out-do your partner.

** Post individual total reps of Wall Balls completed. Max reps wins!

Advanced RX Class:

15 Minutes to work up to a 1RM of:

Snatch

15 Minutes to work up to a 1RM of:

Clean and Jerk

Then find:
20RM Back Squat

Results

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Teri and Jim hit “Death by Clean and Jerk”:

“The Pursuit Of Excellence” with Coach Glassman – video [wmv] [mov] [HD mov]

"Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks 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.

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

Results

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WOD Demo: Mikko Salo: Death by Clean and Jerk

Receiving the Bar: by Mike Burgener; CrossFit Journal

Play and learn new sports regularly. Squatch even surfs:

Mass Lunge

For Time:

100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups

Results

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The next SRCF Kids (Ages 5-9) 5 Week Session begins on Saturday April 21. Go to MindBody to sign up before the spots are filled. Coach Michelle will be running class each Saturday at 0930 to 1020.

The lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.

Coaching Tip (Walking Lunge):

Stand tall
Abs are “on” or engaged
Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
Step forward in line with the hips with one foot
Plant the foot so that the knee is over the ankle and NOT forward of the toes
Bend the rear leg until the rear knee gently touches the ground
Step up and forward with the opposite leg
Stand up completely as you move from one lunge to the next

Hook Grip or Not Overhead in the Snatch by Greg Everett, Catalyst Athletics

More Snatches?

Strength WOD:

Snatch
3/2/1/1/1

* 15 Minutes for Snatch practice with excellent technique. Re-grip after each rep is preferred. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

For time:

9 Hang Squat Snatches (135#/95#)
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

Results

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Yes snatches are back. Today was both the full snatch for some strength work and then from the hang for the conditioning workout. Many of you have noticed that we have been doing them often lately along with a lot of cleans. Not just in strength workouts either. I have been programming them both heavy and light, from the hang and the floor, squat and power, with a barbell or with a med ball clean, split or regular stance, and in low rep and high rep mixes.

Why? Because as a gym they are a weakness. Focusing the daily instruction and the opportunity to work on mechanics and technique with more frequency will teach proper movement patterns, muscle memory, and habits that will pay off for two of the most technical barbell movements in weightlifting. The snatch and the clean require speed, coordination and strength. Learning how to use the hips for projecting power to the barbell as well as how to pull your self around and under the bar is something that takes practice. A lot of it. You don’t improve your Oly lifts by working on the basic lifts like deadlift and squat. However working on your clean and your snatch will help maintain or even improve your deadlift, overhead squat, and front squat. Realize also that in order to get the bar off the ground and into position for all the overhead lifts or squats requires one of these two movements. Having a solid clean and snatch is vital to have in your skill-set. Plus they are just tons of fun.

“Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

“Burg’s Eye View No. 3” An Analysis of Bar Path of 2 Different Lifters of Different Proportions: CrossFit Journal