Video and Media – Page 215 – SNORIDGE CROSSFIT

Happy Birthday Debra!

As Many Rounds As Possible in 15 Minutes:

200m Run
11 Sumo Deadlift High Pull (95#/65#)
26 Air Squats

Results

Happy birthday Debra and hope you enjoyed your squats and “rowing”. Sumo Deadlift High Pulls make for a suckier version of rowing. You can’t say you didn’t get what you asked for.

Tomorrow is our “MoBros WOD” for Movember. If you are sporting a lip sweater of luxury, make sure you get a picture taken before, during, or after the WOD. For those without, no worries you still get to do the workout too!

Notes:

If you are wondering about the upcoming “Pre-Open” CF Competition in January at Lynnwood CrossFit, read yesterday’s post.

Advanced RX Test: I will run those interested through Friday 12/16 at 7pm. I can take no more than 4 people. First 4 to sign up by posting to comments go first. Follow up test will be sometime later for those who miss it.

“Reebok’s Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives” by Patrick Rishe, Forbes.

Coaches Prep Course

3 Rounds for time of:

10 Power Cleans (185#/135#)
10 Burpees

Results

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This past weekend I attended the CrossFit Coaches Prep Course hosted at CrossFit Bellevue. I’ll get into the course and my experience there in this post but the reason for today’s WOD (even though we recently did some power cleans and burpees for Mark N’s birthday WOD) was because I watched Chris Spealler do a WOD with really heavy power cleans and burpees very similar to this one. It was 5 rounds of 5 power cleans at 225# and 10 burpees. Watching him warm-up intensely and then just tear through it, then following that up with the programming lecture/activity made me want to program a short, heavy workout for our gym that allowed for some power clean instruction. Setting a goal time range for all was very helpful as it lent itself well to everyone scaling properly. Watching as each class spent time on the power clean and getting some coaching was really motivating for me.

After spending all day Saturday and Sunday coaching and being evaluated, listening, learning and practicing I was very stoked to get back in the box. This course was led by some world class trainers in Chris Spealler, EvaClaire Synkowski, Nadia Shatila, and Kurtis Bowler. It was a small group of around 20 CF trainers and some affiliate owners who all were there to get feedback on their coaching skills and learn everything from essentials of good movement, seeing and correcting faults, building a culture of success, programming workouts, leading classes, and coaching under load. We had lecture, practical group exercises in which I swear I squatted a couple hundred times a day, and some fun WOD’s. While there wasn’t a lot of new material to learn, it was an opportunity to have other coaches watch and coach you, as well as remind me of just how much I need to practice, review and brush up. Also it allowed me to observe different styles, listen to new cues or teaching techniques, and “steal with pride” some things for me to take back to our box.

I left highly motivated to come back to the gym and share with you and our trainers as much as I can of what I learned from some of the top trainers in the CFHQ staff. I think I pretty much talked Michelle’s ears off on Sunday night. It’s not that we haven’t been doing things right. To the contrary it was affirmation to me that we are doing a lot of the RIGHT things. That said, we need to do more of it. Be better coaches, have a more critical eye, continue to correct and scale people appropriately and safely, and jump in with a relentlessness about making others move better. The “RX” is not the end all, be all. Moving efficiently and powerfully and with virtuosity is the true goal. As your coaches our job is to help you get there. The better we can be, the better you can all be.

“An Introduction to the New Coaches Prep Course” by Nicole Carroll and Chris Spealler

Nutrition:

“Q&A With Gary Taubes“, CrossFit Journal preview video [wmv] [mov]

Events:

Lynnwood CrossFit aka Local’s Gym is hosting the “Pre-Open Competition” in January. It is a 2 day, all day, each day competition. As Jesse says on the website, you can expect multiple workouts to be done each day and include functional movements that are constantly varied and done at high intensity. i.e. CrossFit.

There are a few categories: Individual Open and Masters (both allow scaling), and Firebreathers and Mixed Pairs (no scaling allowed for either). The mixed pairs which is one male/one female is also full. I will be competing in the mixed pairs category with another CrossFitter from Local’s Gym and doing my best to not slow us down. There is no broader team category.

If you are wanting to compete as an individual, scaled or not, then throw your Inov-8’s in the ring and sign up! Make sure you do not sign up for the firebreather category if you are not 100% confident that you can RX anything that they throw at you. Either way join me and have some fun!

"Mile with a Mission"

As a team of 2 complete the following work for time:

Run 1 mile as a team (2 member team) carrying one pair of dumbbells (40#/25#)
Stop every 400m and complete 15 reps of DB Thrusters per person (Total of 30 reps per round)

Immediately after completing the last set of thrusters teams will complete 200 anchored sit-ups total

* Partner must hold the feet of their teammate for sit-ups, break up reps any way you see fit

** One pair of Dumbbells per team, one partner works at a time on thrusters

Results

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A big crowd came in to work off the Thanksgiving stuffing this morning with a team WOD. Tomorrow will be a team WOD as well for the main class and Coach Michelle and Coach Mark will be running it. I will be attending the CrossFit Coaches Prep Course being hosted by CF Bellevue. This course is a heavily engaged weekend that is focused on enhancing the training skills, technique and quality of CF Coaches. There is constant participation and evalution from some of the top CF HQ training staff as well as peers in small group scenarios. My goals are to learn and get feedback on everything from training, programming, cueing, organizing classes, and identifying and correcting faults in athletes. From there I fully intend to bring back what I learn to share with our coaches and all of you.

“The Best of the Best”: a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

“Overcoming Obstacles: Finding Innovative Ways to CrossFit” withCrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

Smoker

3 Rounds for time:

15 Overhead Squat (95#/65#)
15 Pull-ups
15 Split Jerk (95#/65#)
15 Toes-to-Bar
15 Hang Squat Clean (95#/65#)
15 Weighted Sit-up (45#/25# Plate)

Results

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This WOD was a smoker. Limiting this to one bar and tying it to the limit of your overhead squat with good technique kept the scaling and time ranges where they should have been. Watching several classes today I saw a lot of improvement and great form with overhead squats. It was also a great opportunity for good development with the split jerk and hang clean (which the loads were relatively light for a jerk since they were limited by the OHS).

Notes:

Grow Your Mo by Hilary Achauer – CrossFit Journal

Closed tomorrow for Turkey Day and we will have one class Friday at 1030am. Saturday will be on the normal schedule.

If you haven’t heard about the SRCF Paleo Potluck/Ugly Christmas Sweater Party on Dec. 10 then ask us in the gym! Details are on our FB Group and it’s being hosted by Amanda and Mike L. Be there and look ugly!

Bump and Grind

For Time:

50 Plate Ground to Overhead (45#/25#)
75 Hand Release Push-ups
100 Squats
1250m Row

Results

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New movement and a gasser WOD for the win! This shoulder killer became a lower body whammy by the end. I tweaked this workout from one I found from MBS CrossFit and it worked as intended. The feedback was good so the bumper plate GTO is an exercise we will see again.

“Cooking With Massie: Prime Rib and Creamy Horseradish Sauce“,CrossFit Journal preview video [wmv] [mov]

The World's Fastest Lift

For time:

50 Double-Unders
5 Snatch (Squat) – Choose Your Load
40 Double-Unders
4 Snatch
30 Double-Unders
3 Snatch
20 Double-Unders
2 Snatch
10 Double-Unders
1 Snatch

Results

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Spencer exploding and hitting extension of the ankles, knees and hips (not bad for his first time with these!):

Last week was the dumbbell power snatch, then the overhead squat. Today we combined those movements and worked on the full snatch. This is the fastest and most technical of all the lifts. There are a ton of cues and areas to always fix. The heavier you go the faster you need to be at extending and pulling under the bar. That said it blew me away to watch Spencer learn the movement, make some adjustments and hit the WOD at 95# with no issue. Afterward he practiced and worked up to hit 170# with great technique. I think it’s all in the coaching. 😉

Congrats also to Rhonda who got her first double-under, and Amy who kipped three handstand push-ups with one AbMat today! Jana got her first kipping HSPU the other day too. Practice pays off!

Coaching Tips on the Snatch (also known as Squat or Full Snatch):

Set up in a deeper squat than your deadlift, with feet right under your hips
Grip bar at your overhead squat grip
Utilize the hook grip to avoid pulling with your arms early and to lift more
Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
Take a deep breath and contract your back and ab muscles
Lift the barbell off the floor while pushing the weight through your heels into the ground
Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
Look straight ahead and not down at the floor or ground
Push your armpits forward while arms are locked overhead as you stand up with the bar
Complete the rep by ensuring the hips open fully at the top before lowering the bar

For even more in depth training tips on the snatch see this article from Mike’s Gym.

“Learning How to Do Full Snatches” by Bill Starr, CrossFit Journal

“Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]

Thanksgiving Week Schedule

“Reebok CrossFit 3D Sidewalk Art Sets Guinness World Record“

Today was a long day spent switching out all the lighting fixtures in the box. It was a day well spent. You’ll “see” the difference tomorrow! No more blurry pics at night!

Notes:

Later this week will be a limited schedule to allow for everyone to be thankful for stuffing their faces. Please read below and plan accordingly.

Thursday 11/24 we are CLOSED for Thanksgiving
Friday 11/25 we will have one class at 1030. All other classes are cancelled. Come burn off the turkey, stuffing, gravy and pumpkin pie.
Saturday 11/26 we will have our regular 0930 Main Class and 1045 Advanced RX Class

Debra and Jim taking vacation pics CrossFit style:

Here’s video of the record breaking sidewalk art:

2 Minute Warning

Choose a minimum of 5 of the following 2 Minute challenges:

2 Minutes Max Reps Challenge List:

Chest to Bar Pull-ups

Deadlift (225#/155#)

Box Jumps (24″/20″)

Shoulder to Overhead (115#/75#)

Double-Unders

Overhead Squats (45#/35#)

Crab Walk (10m)

Toes to Bar

Burpees

Bar Muscle-Ups

Ring Muscle-Ups

* Rest 2 Minutes between challenges

** Advanced RX Class choose minimum 6 Challenges

Results

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Introducing the “MoSistas”:

This make me Mo proud! Solidarity among mustaches.

Not a team WOD but hopefully fun nonetheless. This mash-up of multiple 2 minute challenges was something I have been wanting to try for a little while now to see how it would work out. Having tried most of these individually, putting these together make for a good workout and also a fun way to test yourself in several movements.

“Always a Competitor: Cheryl Brost ~ CrossFit Games“

Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]

Rope-a-dope

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15′)
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
7 Front Squat
1 Rope Climb
6 Front Squat
1 Rope Climb
5 Front Squat
1 Rope Climb
4 Front Squat
1 Rope Climb
3 Front Squat
1 Rope Climb
2 Front Squat
1 Rope Climb
1 Front Squat
1 Rope Climb

* Sub 2 Supine Rope Climbs or 5 Supine Ring Rows per Rope Climb

Results

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WOD Demo with Chris Spealler – video [wmv] [mov]

Question of the day: What could make this WOD any cooler?

Answer: A mustache

Trapper aka “Man of Action” doing Movember and MoBros everywhere proud:

Scaled. It’s not a bad word. It’s essential. It’s smart. It’s also how you stay safe and avoid injury while learning technique, body position, build up strength, and get to “RX” faster. While everyone chases the sexy RX for a WOD, it’s important to know when and why to scale. In our box I think we do a very good job of scaling, self-scaling, and moving well. I also think we foster an environment where scaling is encouraged and essential for all CrossFitters at some point. This afternoon I was able to observe some examples of different types of scaling and situations that needed it. Coach Mark and I talked about programming the WOD for Saturday that allows the objective I had in mind but still allows for scaling options. I also heard some questions that led me to reflect on the subject of scaling in a workout.

Consider some of the reasons to scale.

Are you hurt? Scale it, substitute something else, or rest and recover.
Are you pushing a load or weight that is at your limit; as in your 1 Rep Max limit? Then today is not the WOD to attempt 45 to 100 reps of them. Drop the weight and go with something that is in line with what you can do safely.
Are you new? Scale it, build up the experience and work capacity. Be patient.
Are you attempting multiple exercises in a workout that when combined will be sure to reduce you to either a heap on the floor by round 2 or have you moving at what feels like an underwater marathon? This is when you need to realize that getting your first pull-up or handstand push-up before the WOD doesn’t mean you will suddenly be able to knock out 100.
Are you just not “feeling it” today? No prob, lighten it and do your best. Then eat well, roll out and rest.

For all of these scenarios, find a range that you know you can do or may be slightly more than the last time you did it but where you can still maintain proper form, range of motion, and intensity that is ideal for the workout. If the workout is designed to be 10-15 minutes on average, then scale to keep it that way. A lighter barbell for example to make up for a slower rope climb technique is not only smart training, it’s ideal if it prevents you from zombie-walking through the WOD. Every workout of the day has an ideal time duration in mind. Even if you can lift something or do a few solid reps of an exercise, if you end up in a range far outside of the intended target realize your intensity is lower and your power output is muted. This impacts your progress. A perfect example would be “Fran”. This workout of 45 total reps of Thrusters and Pull-ups should be sub ten minutes and ideally 5-8 minutes. If you finish far over it, note for next time to drop the weight, grab a band and move faster.

As the athlete I know it’s tough to have to scale mid-workout. I also know how hungry a goal can make you such that wanting to do that workout with the weight or movement at any cost can fire you up. Balance that with the potential for injuring yourself and ending up taking off several days, weeks, or months from training and ask yourself is it worth it? Consider setting up a strategy for a new movement in advance of the WOD. For example, if you just got RX handstand push-ups, then start each round in a workout with a RX rep or two and then move to the scaled movement. Over the course of the workout you’ll squeeze in several reps at various states of fatigue and build on that skill. Or if it’s a barbell, use the PR plates to add something sensible.

Lastly, when your coach suggests you scale or change something, weigh that input with why they are asking it. Especially when it is during the WOD. We have your best interest at heart, believe me we want to see you smoke the WOD but we also don’t want you taking unneccessary risks and getting hurt. Our job is to help you move correctly and efficiently, so when a cue is being offered it means you need to make an adjustment. Don’t beat yourself up, embrace it and watch how quickly you get stronger, fitter and faster. Rock on Squatches!

Notes:

Normal class times Saturday (0930 Main Class / 1045 Advanced RX Class)

Heavy Overhead

Strength WOD:

5/5/4/3/2/1/1/1
Overhead Squat

Checkout WOD:

Partner up and complete 3 Rounds for time of:

250m Row
Max Reps Ring Push-ups
* One partner rows 250m while the other completes ring push-ups, then swap. Score reps per round.

Results

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Caryn hits a new 1 Rep Max:

OHS Coaching Tip:

A properly executed Rack Jerk is a skill that is REQUIRED to achieve a true max overhead squat load (learn how to take the bar out of a rack and get it overhead safely)
Proper shoulder position is vital in the overhead squat, maintain the armpits forward with an “active” shoulder
To help ensure that position, focus on knuckles to the sky and “pull” the bar apart in your hands
Keep a tight core with tight abs and spinal erectors, holding your breath during the descent of the squat
Hips go back and knees stay out as you squat
Don’t rush out of the bottom or “hole”
Drive up from the bottom of the squat by pushing through your heels and powering up through your lumbar region/hips (or your lower back/butt)
Stand all the way up and fully open your hips before lowering the bar

Jan driving up out of the hole with good overhead and shoulder positioning:

The Med Ball Progression with Erik Preston and Dave Lipson – video [wmv] [mov]