Community. Coaching. Caring. Since 2009.
As Many Rounds As Possible in 15 Minutes:
2 Handstand Push-ups
4 Knees-to-Elbows
8 Kettlebell Swings (53#/35#)
Results
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Low reps in this triplet = unbroken sets.
Notes:
Next Friday 1/27 we will have time after 6pm class upstairs to go over the CF Games Open format, Q&A and review how we plan to attack it. Anyone interested please be there.
Check out the 2012 Reebok CrossFit Games Beta Site
5 Rounds for Time of:
Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds
Checkout WOD:
For Time:
1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)
Results
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Debra powering through double-unders:
Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.
CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.
Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.
5 Rounds for Time:
5 Shoulder to Overhead (185#/135#)
10 Burpees
* Use press, push press, jerk, split jerk, from front or behind the neck. Clean from floor.
Results
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Trapper and Andrew demo the movements:
“Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]
For the story on this WOD see the above link and video. This old main site workout featured HQ trainers, 2008 Games winner Jason Khalipa, and our own local hero Kallista Pappas of Jet City CF (she was the youngest ever Games athlete). In the video they use racks to pick up the bar to go overhead; we did not. Clean it off the floor and go. Drop it and you have to clean it again. No rack also makes you prioritize technique and efficiency overhead rather than racking it to keep push pressing it.
Nutrition:
Day 8 of our Stop the Slop Challenge. We hope you are all still in and having a paleo-riffic time! At this point you likely have been grouchy, dealing with energy swings, and potentially craving something. Don’t give in, be strict! This next week you should start to see some positive changes and you will start feeling more energetic and recover faster.
“Get Out Of Good Food Jail: Tips And Tricks From Top Paleo Chefs” by Whole9
For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.
Results
Tabata This:
Do CrossFit. Eat clean. Stretch, mobilize, and recover properly. No excuses.
Notes:
Normal Class Schedule on Monday 1/16. Stay safe and enjoy the snow!
6 Rounds For Time:
200m Run
10 Sumo Deadlift (205#/145#)
5 Handstand Push-ups
Results
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Coach Jeremy led some pre-WOD torture tonight:
Good luck tomorrow to Michelle and Jeremy, Mark and Amy, and Rob and Rona who are all competing as teams in the Stoneway CrossFit Couples Resolution Revolution. This team of 2 / 2 WOD throwdown event is gonna be fun! Also thanks to those of you volunteering (Lindsay, Greg, and I think maybe a couple others).
Class is on for 0930 but there is no advanced RX Class. Come to the 0930 to get your sweat on!
Can’t forget to give a shout out to Krista who tonight got her first kipping HSPU! Her shriek of excitement was pure awesomeness.
Quote of the Day: “We’ve been doing Whole30 since January 2 as a family. Here we are 10 days in and we hit our first potential for disaster this afternoon. I ended up with an unexpected schedule issue that put the kibosh on my planned WOD and messed up dinner planning too. We all dashed out of the house with me knowing that my family would return to a house devoid of dinner and would have to fend for themselves. I would have to go without dinner until I returned home several hours later. We made it through the other side. I faced down a table full of crackers, cookies, candies and chocolate that appeared as the meeting hit 9 o’clock and everyone’s munchies turned on and my two novices managed to create an on program meal! We’re going to do this thing!” ~ Lorraine
CrossFit commercial by Reebok/CrossFit to air this Sunday during the NFL Playoffs (Packers vs. Giants):
3 Rounds for Time of:
800m Run
Rest 2 Minutes
* Include rest time in total time
Checkout WOD:
5 Rounds for Time of:
10 Pull-ups
10 Medicine Ball Cleans (20#/14#)
Results
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Today in lieu of a strength WOD it was a day to focus on your motor. Cardiorespiratory endurance often takes a back seat to the sexy metcon or the heavy barbell. While it looks boring and simple on the whiteboard, running or rowing intervals at intensity is tough. Sprinting builds muscle and improves your cardio! Don’t skip the running WOD’s. Take care of your motor and it will help you “go” when you need it. Wouldn’t you rather be finishing hard at the finish rather than “WOD trotting” your way in to yell time?
Notes:
Only 1 CF Kids: Teens Session spot remaining! Sign up quick!
Saturday 1/14 Schedule: Normal 0930 Class time however there is NO Advanced RX class (due to the Stoneway Competition Resolution Revolution). Come to the main class at 0930.
Watch: What’s Your Excuse?
5 Rounds for time:
9 Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)
Results
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Quote of the Day (shared by Curtis): “Climb if you will but remember, that courage and strength are naught without prudence, and that a momentary negligence may destroy the happiness of a lifetime. Do nothing in haste, look well to each step and from the beginning think what might be the end.” ~ Edward Whymper: (Scrambles Amongst the Alps – first person to successfully climb the Matterhorn after 8 failures)
Similar to but not quite the same as the Hero WOD “DT”, this recent main site WOD was a tough complex that tested either your power snatch or overhead squat (or both). Since each barbell movement built on the next, it took some strategy to manage the workout and not waste extra reps. WOD’s where you also have to think are the some of the most fun. If your OHS was what limited you from a heavier working load today, then get your mobility on and work those tight areas Then practice that position with a PVC or bar every chance you get. Grab a coach for a set of eyes and before you know it you will be ringing that cowbell!
Don’t forget that Mobility Class with Rona is moved to 6pm on Wednesdays.
For a demo of today’s workout by some of the CFHQ Trainers and two past Games winners watch below (just ignore the comments from Jason Khalipa around 3 min. in about rounding his back):
WOD Demo from the Level 1 Course at CrossFit By Overload – video [wmv] [mov]
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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Great pull on the clean by Coach Jeremy (no early arm pull as he hits extension):
Today was day 1 of our 30 day nutrition and performance challenge and we started with a mash-up WOD of “Baseline” and “Grace” that was definitely a good challenge. For those who are opting in to take the challenge make sure you bring your buy-in ($25 cash money) and we will revisit this WOD on Feb. 7 to see who makes the most improvement. For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded. If anyone wants to take tape measurements then we will have a tape in the gym you can use. On 2/7 we will do the final weigh-in to calculate the person with the most % of weight loss. It looks like we have a pretty good sized group of Team Squatch participating!
If you are buying-in to the Challenge and missed today you can make it up this week through Thursday but you will have to re-test on 2/7.
“The 27 Rules of Conquering the Gym” from the Wall Street Journal
Deadlift/Push-up WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay – video [wmv] [mov]
Notes:
Congrats (and contests!) are in order for a couple of you. Chest bumps to both Laura F. for getting her first 3 unassisted pull-ups today and also Christa B. ran the Disneyworld 1/2 Marathon this past weekend! Big milestones!
SRCF Kids: Teens Class:
Here are the details and sign-up info for our Teens class that is starting on 1/31:
MindBody will be enabled as the only way to sign up and pay. Stay tuned for the site to “go live” and be announced later this week!
Main Class:
“Team Nutts”
In Teams of 2 Complete for Time:
10 Handstand Push-ups
15 Deadlifts (250#/170#)
30 Box Jumps (24″/20″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)
* Only 1 person working at a time
Results
Advanced RX Class:
“Nutts“
For Time:
10 Handstand Push-ups
15 Deadlifts (250#/170#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#)
200 Double-Unders
400m Run w/Plate (45#/25#)
Results
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528
Notes:
Mobi Class:
Beginning this Wednesday the Mobility and Movement Class with Coach Rona will be moved to 6pm. The survey we ran was consistent to keep it on Wednesday but the 6pm time slot edged out the 7pm by about a 60%-40% vote. By moving it to 6pm you now have the option of hitting the 5 or 7pm WOD and getting your mobility in pre or post WOD. Plus Rona is now able to get home in time to tuck Rob in for bed!
Stay tuned for two posts by tomorrow night:
To help you with your nutrition journey, the amazing and wonderful Amanda has taken her time and initiative to beg, borrow, badger, convince and coerce several of you Squatches to put together your recipes and blogs to share on a new website she created called SnoRidgePaleo.com.
Even better is it will get frequently updated with paleo recipes that YOU share. Go check it out!
How COOL is that?! Think of the time she has put in to help provide a resource to better all of us. Michelle and I are extremely grateful for her efforts in both this and the LivingPaleo group she started on Facebook.
From Amanda:
“Just in time for Monday’s “Stop the Slop” challenge – the SnoRidge Paleo Recipe website is up! Check it out – great recipes by our members that are healthy, delicious, & peep tested! You’ll also find several SnoRidge members keeping food blogs of their paleo eating; look on the right under blogroll. If you have recipes you’d like to submit send them to me!”
“Isabella and CrossFit LA Kids” – video [wmv] [mov]
For Time:
800m Run
21 Sumo Deadlift (205#/145#)
800m Run
15 Sumo Deadlift
800m Run
9 Sumo Deadlift
Results
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Today we worked in the sumo deadlift. Not the high pull but the sumo stance deadlift. The wider stance decreases the range of motion and targets the posterior chain and extensors on your backside (i.e. the hamstrings, abductors, and glutes) directly and differently. While this is different from the conventional deadlift it will help your pull and strengthen the muscles used to break that bar off the floor. We will work these in a little more and then see how everyone’s conventional deads stack up to a strength day.
Sumo Stance Deadlift technique tips:
Think Like a Bumblebee, Train Like a Racehorse CF Journal
“Attending a Level 1 Trainer Course as a First Time CrossFitter” withTim Gallagher and David Temple, CrossFit Journal preview video [wmv] [mov]
