WOD

3 Days In

15 minute AMRAP (As Many Rounds As Possible) of:

10 Wall Balls (20#/14#)
10 Toes-to-bar
10 Box Jumps (24″/20″)

Results

Today is Day 9 of the Burpee Challenge. Reminder: Burpees in a WOD do not count…

For those in the nutrition challenge you are three days in. If you started earlier then stick with it and go through the gym’s 30 days! If you are trying to shift to a paleo plan or a full blown Whole30 then likely you are feeling different. Maybe grumpy, sluggish, or just crappy. It’s normal! Fight through it. Soon you’ll be filled with tiger blood.

Read this for what you can expect if you are cleaning up your diet: The Timeline: A Day-by-Day Guide to Your Whole30® | Whole9 | Let us change your life.

Coach Zoe covers the late morning class:

Snatch PR's!

Strength WOD:

15 minutes to complete:
1RM Snatch

Conditioning:

2 Rounds for time:

500m Row
25 Med Ball Cleans (20#/14#)
15 Chest-to-bar Pull-ups

Results

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Fist bumps and booty slaps to everyone today! Whether you PR’d or not, the focus on snatching truly shows throughout the gym.

Homework:

Read this. It will improve your snatch.

Spencer Arnold – Sweep It Back.

Then watch this.

“Snatching From the Blocks” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

If you have any questions about either of these then ask me next time you see me in the gym. Since I only have one hand and I’m not a huge fan of air squatting myself to death I would love to talk you to death instead about what you need to fix or address in your snatch. BTW I am totally claiming credit for beating M in total PR’s as I had 9 PR’s in my 2 classes to her 10 PR’s in 3 classes. Plus I know that’s why she didn’t PR in my class. Sandbagger.

"Stop the Slop" Performance Challenge

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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Today was day 1 of our 30 day nutrition, performance and essay challenge and we brought back the mash-up WOD of “Baseline” and “Grace” that was used for our past two challenges. It looks like we have a pretty big group of Team Squatch participating. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money) no later than Wednesday Jan. 9. We will revisit this WOD on Feb. 5th (make-up on Feb. 6th) to see who makes the most improvement. However you scaled this WOD to start the challenge is how you will repeat it. This way we can measure % improved to determine a winner.

For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded by Wed. On 2/5 we will do the final weigh-in to calculate the person with the most % of weight loss.

If you are buying-in to the Challenge and missed today you can make it up this week through Wednesday but you will have to re-test on 2/5. Prizes will be determined based on number of participants.

For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts and in your nutrition. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 3-4 times a week.

If you do both then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar and low carb crap has and what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make. We encourage everyone to eat clean and have provided everyone resources to use. Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?

The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come. 3-2-1 Go!

Watch: “Nearly three years ago, Marine veteran Nicholas Thom came to CrossFit Rubicon without his legs and without some of his fingers. Eager to become a member, he inquired about monthly rates.”

CrossFit – Evolution of Adaptation

Clean Up

Main Class:

As a Team of 2 complete for time:

100 Box Jumps (24″/20″)
100 Power Snatches (115#/75#)
100 Knees-to-elbows
100 Squat Cleans (115#/75#)
800m Run (as a team)

* Partner up, share reps but alternate work. Complete exercises in order
** One bar, one box

Advanced RX Class:

Strength WOD:

18 minutes to complete:
1RM Clean (Squat)

Conditioning:

For time:

45 Double Unders
45 Squat Cleans (135#/95#)
45 Ring Dips
45 Double Unders

Results

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Time to clean it up. Tomorrow we begin the “Return of the Stop the Slop Challenge“!

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wed.

When: Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

35 pound Dumbbell thruster, 8 reps

35 pound Dumbbell walking lunge, 12 steps

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

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

Results

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Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.”

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article.

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection

The Non-Negotiability of Perfection by againfaster.com

Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.

Pressed For Time

Strength WOD:

Take up to 18 Minutes to find:
1RM Shoulder Press

Conditioning WOD:

For time:
30 Burpees
40 Wall Balls (20#/14#)
400m Run
50 Double Unders
500m Row

Results

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Bob Harper does the benchmark WOD “Fran” – video [wmv] [mov] [HD mov]

Thruster Ladder

For time:

10 Thrusters (95#/65#)
Run 200m
9 Thrusters
Run 200m
8 Thrusters
Run 200m
7 Thrusters
Run 200m
6 Thrusters
Run 200m
5 Thrusters
Run 200m
4 Thrusters
Run 200m
3 Thrusters
Run 200m
2 Thrusters
Run 200m
1 Thruster
Run 200m

Results

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The late class had a little obstacle as part of their WOD. Apparently I can keep a tire outside the garage door as long as it’s attached to a fire truck.

Notes:

Reminder: 1/3 6:30am Classes are are cancelled this Thursday, all other classes on schedule

Day 2 of the burpee challenge, knock out two now!

A CrossFit Startup Guide: Part 1 by Todd Widman

How to run better:

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra:

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count.

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Team AMRAP

Main Class:

3 Rounds of the following AMRAP’s (Teams of 2):

As Many Reps As Possible for 6 Minutes:
Max Reps Deadlifts (185#/135#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Push Press (95#/65#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Burpees
* One partner works while one completes 100m Run

Score total reps.

* Partner up, alternate for max reps per AMRAP while one partner runs. (ex. Partner #1 does DL, Partner #2 runs, switch after each run)
** One bar per team, change weight during rest Score total reps and reps per exercise.

Advanced RX Class:

Strength WOD:

Push Jerk
3/3/3

Conditioning:

5 Rounds for total time:

50 Double Unders
10 Push Jerks (185#/135#)
* 1 Minute rest between rounds

Results

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“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Adv RX Class WOD Demo with Rory McKernan and Jeremy Kinnick – video [wmv] [mov] [HD mov]

Schedule:

New Year’s Week:

12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight exercise WOD.
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule