Tomorrow will continue our test week with a classic CrossFit benchmark WOD. Get your rest and get ready! If you missed any of the test WOD’s you will be able to make them up on Thursday.
Notes:
Dave Lipson, Jason Khalipa and Dave Castro complete the CrossFit Total. Video [wmv] [mov]
How’s this for a throwdown? Some of CrossFit’s elite athletes meet in Lake Tahoe this weekend for a head to head battle of individual and team WOD’s: Team Rogue vs. Team Again Faster
Again Faster vs. Rogue at Tahoe – Preview [wmv] [mov]
Quote of the Day: Jim M. ~ “I’ve been waiting a long time for this WOD (CF Total). Too bad I’m not in better shape.”
Moe coaching and encouraging Jana and Eric through some PR’s:
Today we finally tackled the CrossFit Total and the 5k row. This test of strength and endurance will be split across Monday and Tuesday of this week to allow us to get everyone through. On Wednesday we will test basic CrossFit skills and metabolic conditioning with a time honored benchmark that the majority of you are familiar with (it ain’t Fran!). There will also be a make-up day for anyone who misses one of the test WOD’s on Thursday. These three CrossFit WOD’s will allow each of you to gauge areas of weakness, strength and skills to learn, improve or maintain. In a few months we will repeat it for you to gauge improvement.
Having enough equipment, the right amount of time, space and logistics for a CF Total have been a thorn in our side for some time. Same with the 5k row. You need rowers! Not only that, we wanted to ensure there was adequate experience with the three Total lifts, max lifts, and strength WOD’s in general. This test of general strength is time consuming. It takes space, racks, and coaching. Pairing it with a 5k row and splitting the class allows us to get this done over two days for a large group.
Tips for the Total:
When you come in tomorrow for your total or your row, warm-up with a vengeance and move efficiently. Especially for the Total. You will get one hour to complete it. Warm-ups included. If the hour ends, your total ends. So use the time to get your lifts in. Everyone was able to get it done today without losing reps to time.
Read up on how the Total is conducted and make your strategy. Knowing the rules, what weight to open with and when to try a PR is important. If it’s your first, just find your relative max for each lift (start with a lift close to your 3RM). If you know them already, then plan your warm-ups accordingly. Either way, remember that good technique and proper form is paramount. No slop, no unsafe movement allowed. We will gladly be watching and coaching!
Three rules:
Don’t be stupid.
Don’t be greedy.
Don’t be pig-headed.
Congrats to all who PR’d today on either the Total, a 1RM lift, or a 5k Row!
Video of “Barbells for Boobs”:
SnoRidge does “Amazing Grace” at King CrossFit (with Mark B, Jenna, Sean, Jeremy, Michelle and me):
Do your 30 push-ups and get ready for one “Total”-ly big week!
This week will establish some baselines or set some new totals and PR’s. You will have the opportunity to test yourself in strength, cardiovascular/respiratory endurance, and gymnastics/metabolic conditioning across several days. Don’t worry, we will also have a great “normal” or non-test WOD to round out the week. There will also be a make-up day opportunity for those who miss a day. As in everything we do in our box, use your head. Technique, form and safety are paramount over intensity or just going for numbers.
The best way for me to illustrate what I mean about using your head and not doing something just for numbers?
Watch this video (specifically the “deadlifts” at the end). When going for a max effort lift, if the desire for a weight pushes you into something that resembles a position in which you are attempting to blow your spine out of your ass then rest assured as your coaches we will stop you and the attempt will be over. It’s always better to live to fight another WOD, just remember to train hard and be awesome.
“Dangerous” starting at 1:14 into this video – [wmv] [mov]
Great event on Saturday for “Amazing Grace” and the Barbells for Boobs. We had 15 fellow Squatches go to King CF for a date with “Grace”. We are stoked at our turnout today! In total 48 people completed the WOD, many PR’d (with some insanely fasts times all around), all had a great time and the kiddos even got a CF Kids class when all the adults were done playing.
Sadly all of us either will know or have known someone effected by cancer. Funding research for a cure is equally as important in my mind as teaching health and nutrition to potentially avoid it. Today was for a great cause, funds were raised either via registration and donations in advance or at the box, and we all should feel good about supporting the fight against breast cancer and helping uninsured women get a mammogram.
Big thanks to Michael for organizing it and for the whole King CF crew for inviting us and letting us participate. Field trips to other boxes are fun and we need to do more of these in the future.
Also wanted to call out that Rona managed to do “Grace” while on vacation and did it as RX’d for the first time in a blazing 4:30!
Happy Birthday to Jenna and Laura! If celebrities can combine names, you ladies can be JLa. According to Adriana we need to get younger people in the box cause these birthday WOD’s are killing you all!
“Amazing Grace” is this Saturday at King CrossFit. So far I know of 15 of us going. Please RSVP by posting to comments or on our Facebook page. All are welcome, everything can be scaled and it’s an event to have fun and raise money to fight breast cancer.
Details below:
There will be NO CLASS this Saturday here at SRCF!
16 October (Sat.) – “Barbells for Boobs” at King CrossFit. Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
The Hollow Rock is an exercise that strengthens the hollow position commonly used in gymnastics and gymnastic movements.
It is essential for good handstands, levers, planches and also trains a desired finish position for the trunk with overhead presses and jerks.
Squeeze your abs towards your belly button and tighten the glutes and abs together.
Maintaining the “hollow” will help in several movements and learning how to stay “tight” will protect your lower back, spine, and trunk.
Hollow Rocks, Jeff Tucker [wmv] [mov] “It’s that easy!”
Notes:
Tomorrow night at Rainier CrossFit from 6:30 to 8:30pm they will be hosting a nutrition discussion with Todd Widman. We cannot recommend enough the importance of nutrition. Starting down the right path is a step in the right direction and can lead to a successful lifestyle change of good nutrition eating real, clean food. Learn about how to eat healthy (read: Paleo Diet) and fuel up properly. Cost is $10 and a couple hours. The payoff is invaluable.
This past weekend Bridget and Cathy represented SnoRidge and completed the Metro Dash in Seattle as part of Team Bombin Mommas with Northwest CrossFit. This CrossFit style race benefitted the Navy Seal Warrior Fund and had obstacles and challenges that the teams had to complete throughout the course. Their team completed the course and the WOD’s along the way in 1 hour and 29 minutes. Way to go ladies!
So today I planned to do Karabel. Some schedule changes made it unknown and unknowable so instead I tackled the CrossFit Total with Mark at his request. The best part was I got to watch Mark hit his one month goal he set on Saturday about, oh I don’t know, 28 days early! His goal? Hit 1000 total pounds lifted on his CrossFit Total. He managed to complete a total of 1010 with a PR on his deadlift of 500 pounds!!! Lifting a 1/4 ton is pretty good stuff. Hit the link to read what the CF Total is. We are planning to run one in the gym and are trying to figure out logistics due to the time required to complete it.
Notes:
Are you ready for Amazing Grace on Saturday at King CrossFit?
There will be NO CLASS this Saturday here at SRCF! Let us know (post to comments) if you are registered and planning to go to King CrossFit with Michelle, Moe and I this Saturday. All are welcome, everything can be scaled and it’s an event to have fun and raise money to fight breast cancer.
16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am
Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Nan to Jess, while rowing: “Is this your birthday?”
Jess: “Yes.”
Nan: “I’m mad at you.”
Today was Jess’s birthday WOD (a little early) since she was back in town visiting from Canuck-land. Jess is part of our lulu-crew but lives in Canada now so we were stoked that she wanted to come to SRCF to get her sweat on with the rest of us while she was in the area.
October is gonna be a busy month for birthday WOD’s. If you have a birthday in Oct. or Nov. make sure you write it on the whiteboard so we can get to work on your present!
* Party is included with each birthday gift and takes place in the box…
Friends that WOD together, stay together:
Notes:
Saturday WOD tomorrow at 10am. Be there or be lame.
One week left until “Amazing Grace” on 10/16 at King CrossFit. If you aren’t sure what it is check out the link on the right of the page. This will be our first official box field trip! No permission slip needed, just register and get your clean and jerk on.
This one burns. Tough and taxing, running sprints for half a mile really is a workout. It takes so much out of you and leaves you gassed at round three. Requiring speed and endurance, this one is a long sprint. There is technique to it besides “being fast”. You need good running form (think sprinter). You need controlled breathing. You need strategy. You need to endure pain. Running the longs, riding the inside lane, and finishing strong are key. Always run through the finish.
How does he not fall over on his back after this. Maybe he should do “Fran”!
Notes:
Light day today! Where was everyone? Wednesday morning class at 0730 was another no show. We are looking for feedback on this time slot to determine if we keep it or adjust it.
