Video and Media – Page 213 – SNORIDGE CROSSFIT

More Cowbell!

Strength WOD:

1RM Clean and Jerk

30 Minutes to work up to a 1RM clean and jerk (use split, power, squat clean and push or split jerk)

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Quote of the day: “”I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” ~ Aristotle

Tons of cowbell today! PR’s on cleans, jerks and both in class after class. The clean and jerk is a technical combined lift that has endless things to work on. Everyone was applying the cues and corrections well and making some heavy lifts. Don’t be discouraged if you didn’t hit the load you wanted, instead be content with knowing you got stronger and practiced with better movement that will keep you moving towards a PR.

Sing along with me:

“One of these things is not like the others, One of these things just doesn’t belong, Can you tell which thing is not like the others, By the time I finish my song?”

Clearly some of you did not grow up watching Sesame Street:

Friends don’t let friends put stuff away wrong. Study the DB rack. Heaviest on top with the same numbers. Lightest on the bottom. Watch below for help if you couldn’t spot it.

Notes:

Good to read: Bob Harper on CrossFit, The Biggest Loser & His Last Meal on Earth ~ carrotsncake.com

Happy Birthday Christa and Nan!

2 Rounds for Time:

40 Row (Calories)
40 Push Press (75#/55#)
40 Kettlebell Swings (53#/35#)
40 Burpees

Results

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Quote of the day: “I need a hug” ~ Trapper during 2nd round today

Happy birthday to Christa B. and Nan:

Sorry for missing that today was also Nan’s birthday but it worked out great as it became a combo of brutal fun birthday good times. So think of Round 1 being a gift for Christa and Round 2 a gift for Nan.

Get ready for a repeat of our Stop the Slop Nutrition Challenge beginning next week. It will be similar to our last challenge except it will be 30 days this time. We also won’t require before/after photos but will highly encourage that you take your own and save them to help see your results. Also the benchmark for the performance test will be different. Details will be in an upcoming separate post.

Notes:

Just one of the many differences in good vs. bad boxes:

“Visual Perspicuity” with Greg Glassman – video [wmv] [mov]

“Training in the Off-Season” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps

Results

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Don’t double-under angry:

Back to a normal schedule tomorrow. The holidays are over and it’s time to get to work, both in and out of the gym. When you come in focus on those 2012 goals!

OnRamp update: We are making changes to our program for newcomers to SRCF. Starting this month we are going to conduct a two week OnRamp of 6 classes (3 per week). No more Elements! The first OnRamp starts next Tuesday night 1/10 at 7pm. If you know of someone interested in starting CrossFit they can contact us to get info and sign up. Spots are limited to 5 people for each OnRamp. Details will be posted tomorrow.

2012 CF Games Open coming soon: Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]

“Setting Specific Goals” with Greg Amundson by Again Faster Equipment– video [wmv] [mov]

Happy Birthday Greg!

5 Rounds for time:

12 Power Cleans (115#/75#)
27 Double-Unders
100m Run w/Bumper Plate (45#/25#)

Results

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Happy Belated Birthday Greg:

Another good birthday WOD today, this time for Greg. He got his favorites, only the load went heavier. No place to catch your breath.

Schedule for New Year’s Weekend:

Friday and Saturday – No Change!
Monday – NO 0830 or PM Classes! We will have 0930/1030/1130 class times only!
- This means you have 3 slots to choose from (just not early at 0830)
- 5/6/7pm classes are cancelled

Notes:

Chris Spealler: “Passion”

"High Five" Coach Sean!

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Tonight was Coach Sean’s first two classes. High fives all around! Even the couple kids at 6pm got so into giving him (and everyone else) a high five they pretty much turned the AMRAP into 5 HSPU, 10 K2E, and 15 High Five Walking Lunges. Sean is CF Level 1 Certified and USAW Level 1 Sport Performance Certified and has a great eye for seeing and correcting faults. We think he will be a great coach to add to SnoRidge. We are excited that he agreed to coach the Wed. 6 and 7pm classes every week.

Sean HSPU and high fiving:

If you are wondering “What about Coach Moe?” don’t worry. Moe will be covering classes here and there and is hard at work planning our CF Teens Class that will launch late January/early February for a limited number of teens (12-16). Stay tuned and when we are ready to share details you will know it here.

Notes:

Tonight was the 7pm MobiWod with Coach Rona. A couple turned out and reaped the benefits. We want to see more of you turn out regularly.

Don’t rubber-neck, or do your pull-ups like a chicken. When we say “chin over bar” we mean pull yourself over the bar. Don’t launch into a neck spasm and try to throw your neck and become Plastic Man to get the rep to count. If you can’t pull over the bar, work your pull-ups with a band, focus on them through skill work and in warm-ups and get stronger.

Mobility WOD:

“You Can Minimize Neck Movements Under Load, Even the Butterfly Kip“

“Stop the Pull Up Chicken Necking People“

"Helen" and "Heavy Helen"

3 Rounds for time:

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

or “Heavy”:

3 Rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Chest-to Bar Pull-ups

Results

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Even “Mini-Helen”:

Pick your path today. Helen, Heavy Helen or “mini” (that choice was reserved for only one of our clients).

8 weeks until the 2012 CF Games Open. What are you doing to get ready?

Pink vs. Pink. Either way Matt is smiling:

“Brand Development” with Greg Glassman – video [wmv] [mov]

Watch this MobilityWOD below and then grab a barbell in lieu of a foam roller next time you come in. Jeremy had us all rolling ourselves into our personal pain caves last week and I gotta say I am a fan of this twisted self torture.

Mobility WOD: “Modern Gypsy? Let’s Make a Mash Party”

Row, Pull, and Run

3 Rounds for time:

Row 500m
20 Pull-ups
Run 400m

Results

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Wall climbs and thrusters likely took their toll on the shoulders and overhead pressing so today was time for some work on pulling and cardiorespiratory endurance.

Tomorrow for Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!

Christmas Schedule:

Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am is FULL and all those signed up on the whiteboard will have priority for each class
- 10:45 am is almost FULL too but will have a second wave if needed
- Dress in layers and be prepared to work outside
- Be patient if it’s crowded and wait upstairs or in the lobby
- Tell the little monsters to stay calm and obey all instructions from the cockpit
Monday 12/26 we are closed!

“Defining CrossFit” with Greg Glassman – video [wmv] [mov] [HD mov]

CrossFit Games Marathon on ESPN2, New Year’s Day starting at 1:00pm ET – video [wmv] [mov]

Wall Climb or Roaming "Diane"

Choose:

“Wall Climb Diane”

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

or “Roaming Diane”

For time:

21 Deadlifts (225#/155#)
21 Meters Handstand Walk
15 Deadlifts
15m Handstand Walk
9 Deadlifts
9m Handstand Walk

Results

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Two versions of the benchmark “Diane” today. One was “Roaming Diane” which is the handstand walking version. Knowing that not everyone lives on their hands the alternate choice was to sub wall climbs. Jeremy and I made up this version and it worked great. The wall climbs tax the upper body and shoulders but still get your inverted, demand control and core tension, and become the challenge in the WOD; just like handstand push-ups in “Diane” or handstand walking in the “Roaming” version. Scaling it further with hand release push-ups still delivered the same intent of the WOD.

Today Rob and Lindsay both completed “Roaming Diane” and it was a lot of fun watching them walk on their hands.

Congrats to the number of you who have hit WOD milestones recently. Marc hit 350. Jim Mc hit 100. John hit 50. I know there are many more than just that but those are fresh in my tired brain. I better get working on a 500th WOD T-Shirt. Or maybe it will just be a pair of Bedazzled Jorts.

Nutrition:

Focus on the quality of food you eat. Don’t waste time counting calories. Eat balanced meals with quality protein, healthy fats, and low glycemic non-starchy carbohydrates to moderate your insulin levels (the fat storage hormone) and you will be well on your way to a healthy body.

“Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journal preview video [wmv] [mov]

Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes:

2 Rope Climbs (15′)
20 Wall Balls (20#/14#)
200m Run

Results

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“Why We Get Fat (Condensed)” and “Why We Get Fat (Unabridged)” with Gary Taubes, CrossFit Journal preview video [wmv] [mov]

Team "300" and "Lynne"

Main Class:

Partner up and complete “Team 300” for Time:

25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135#/95#)
50 Kettlebell Clean and Jerks (35#/26#) Alternate 25 reps per arm
25 Pull-ups

* Athlete 1 begins a 400m run while Athlete 2 begins completing the listed exercises above. Switch after Athlete 1 returns from the 400m run and continue to alternate working/running until all reps are completed.

Advanced RX Class:

“Lynne”

5 Rounds for Max Reps:

Bench Press (Bodyweight) for max reps
Pull-ups for max reps

* Rest as needed between rounds, no rest between bench and pull-up max attempts

Results

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Feet down and feet up – Benching and Floor Wiping:

Yesterday after the Main Class but before the Advanced RX Class everyone kinda milled around. People kept asking when Michelle was going to show up (I know it’s a surprise that she was late for once). I assumed it was just that all the women (plus Sean) really wanted to get their chatting on. When she finally walked in everyone gathered around and surprised us with a Christmas surprise that Santa could not top: a date night off from the box, kiddo and dog; reservations at the Westin hotel, massage for two and a classy dinner!

We are extremely thankful and humbled by the incredibly generous Christmas gift from all of you in the SnoRidge family. Thank you all for everything and we can’t wait for our night out in a couple weeks. We love you guys! Jingle BAM!

Notes:

Christmas Schedule:

Normal week Monday through Thursday
Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!
Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am and 10:45 am (No Advanced Class, sign up for one of these times in the box)
Monday 12/26 we are closed!

This box is amazing. Even cooler is they live in it. “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov]

Jeremy having fun with Handstand Walk Sled drags: