WOD – Page 522 – SNORIDGE CROSSFIT

Scale It

5 Rounds for time:

Run 400m
21 Deadlifts (185#/135#)
* Scale to 60% of your 1RM

Results

Michelle Squared. Today was apparently Twins Day:

I loved the whiteboard today. Looking at the results really made me feel good as a coach. Not because only 3 people RX’d it. It was exactly the opposite. This WOD had a large number of deadlifts. The coaching given was to scale if you had a 1RM deadlift under a certain load. The emphasis was on being able to use excellent deadlift technique and focus on sets being unbroken or sets of larger reps and getting back to the run to manage it within or near the “Goal Time” range. Everyone reviewed the deadlift, listened and really scaled appropriately. While some could have lifted that weight for that many reps; it would have been broken up for too many sets, increased the risk of injury and missed the training goal. That is the sign of an awesome gym. Ego’s were checked and everyone got down to training.

Notes:

Congrats to Hailly for hitting her 1 year SRCF Anniversary!

On Saturday from 11am to 1pm Team Squatch is competing in the Box League NW at CF Gravity Jane’s in Issaquah. If you can make it then go cheer on Rob, Josh, Spencer, Lucy, Meghann and Debra for 3 fun team WOD’s. This is the first “test” event for the monthly league that will run later this summer between several local CF gyms. If there is enough interest we will have multiple teams.

Monday we will announce the winners of the “Stop the Slop” Weight, Performance, and Essay Challenges.

Read: We All Suck by crossfitlisbeth.com

Holy Squats

For time:

50 Back Squats (75#/55#)
5 Rope Climbs (15′)
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climbs

* Sub 2 Supine Rope Climbs

Results

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Quote of the Day: “You won’t see me tomorrow.” ~ Natalie immediately after the WOD to Coach Michelle

Last chance tomorrow to make up the Stop the Slop WOD if you missed it (weigh-in’s too). Also all essays need to be sent in by Saturday class.

Master your foot lock. Required to rope climb.

“I am proof that it doesn’t matter where you come from, if you have an athletic background or how old you are. All you have to do is want it. The biggest thing I’ve learned from all of this is that you have to chase your own capacity before chasing the person next to you. It never gets any easier; it just sucks less.” ~ Jessica Tyler “The Little CrossFitter That Could“, CrossFit Journal

“Marne Division embraces CrossFit” by Sgt. Robert Schaffner Jr.

"7 Up"

Strength WOD:

20 Seconds L Sit x 3

3/3/3/3/3
Weighted Dips

Checkout WOD:

7 Rounds for Time of:

7 Dumbbell Deadlift (40#/25#)
7 Dumbbell Hang Power Clean (40#/25#)
7 Dumbbell Front Squat (40#/25#)
7 Dumbbell Push Press (40#/25#)

Results

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Congrats and chest bumps to Michelle N. and Debra who both got their first 2 ring dips as RX’d today!

Make up your Stop the Slop Performance Challenge WOD and weigh in ASAP! If you are writing an essay please email or drop it off to us before Sat. classes. So far Lincoln is leading the pack in most improved on the WOD.

Repost: “Lessons Learned“, read this free CrossFit Journal article by Pat Sherwood

“A Look At the CrossFit Coach’s Prep Course” – video [wmv] [mov] [HD mov]

"Stop the Slop" Re-Test

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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Quote of the day: “If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.” – Mark Rippetoe

Today we officially end our 30 day “Stop the Slop Challenge”. It was a good day of pairing up and pushing each other to push hard and improve. In addition to ensuring good movement having someone count and judge was good prep for the CF Games Open. We will have make-ups available the remainder of the week if you couldn’t make it in today.

Due NLT Friday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes by Monday!

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days, check.” and go back to bad habits. Continue to stay with clean, healthy choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can WOD it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food.

You have just completed one month of making positive changes! Where do you go from here? Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Michelle and I finished our Whole30 today and we have decided we don’t plan to reintroduce many things back. At least through the CF Open we will maintain this discipline and set aside one day or 2 meals per week to have something that is less nutritious. On that day or at those meals we might have a glass of wine, some cheese, or put heavy cream in our coffee. I might even go a little crazy and enjoy one of the most delicious things ever (a chocolate chip cookie. Or two. Or three). That said, we might not have anything. We found over the past 30 days that it has gotten significantly easier to plan and prepare delicious paleo meals. We have learned how to hunt and gather better when out of the kitchen and recognize how many “hidden” ingredients are out there, especially at restaurants. Our performance in workouts and training has improved, our bodies are leaner, and lifts are going up. Sleep is a priority and more restful. Nagging little injuries have gotten better over the past month. So we are going to be a little more strict than we have been pre-Whole30 and see where it takes us.

If you are motivated by the changes you have seen personally then we encourage you to stick with it. Each day we practice awesomeness in the gym. Keep applying that to your ongoing nutrition and enjoy the ride!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9 and

Notes:

“What Are The CrossFit Games” – video [wmv] [mov] [HD mov]

If you haven’t done so and are thinking about competing then sign up for the Open (2/22 to 3/29)!

After signing up join the SnoRidge CrossFit Affiliate team. Cost is $20 per athlete. Remember this is “Open” to all of you. You will get to see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another.

Level 1!

For Time and Load:

30 Snatch (70% of 1RM)
1 Mile Run
* use Squat or Split Snatch

Results

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Set:

Split Snatch:

Squat Snatch:

Split or Squat, pick your own adventure. The key to both is still speed through the middle and reaching triple extension. After the 1st pull (off the floor over the knees), you must accelerate on the 2nd pull to reach extension in the ankles, knees and hips with a shrug up and back. Shoulders are behind the bar at triple extension and arms are straight. The arms bend only after extension to quickly complete the 3rd pull under and around the bar to arrive down in the landing position of the overhead squat or split stance. Bar path should be close to the body at all times. (Sequence pictured below)

Congrats to Amy, Lucy, Rob and Lena who all completed their Level 1 Seminar this past weekend at Rainier CrossFit:

Quote of the Day: “Whatever is worth doing at all, is worth doing well.”
Lord Chesterfield, a.k.a. Philip Dormer Stanhope (1694-1773)
British writer and politician

Read and take note: “Lessons Learned“, free CrossFit Journal article by Pat Sherwood

"Holbrook" and "Team 2 Minute Defense"

Main Class:

“2 MInute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint

“2 MInute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint

Score total time (including rest)

Advanced RX Class:

“Holbrook“

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 rounds, each for time of:

5 Thrusters (115#/75#)
10 Pull-ups
100m Sprint
Rest 1 Minute

Post time per round

Results

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“Fran” Briefing at the CF Level 1 Seminar at Rainier CF:

Day 1 down at the Level 1 Seminar and Lucy, Amy, Rob and Lena are all having fun and kicked Fran’s ass. Lorraine also went to Ergomania Indoor Rowing Championships and crushed it with a 2k Row PR in 7:44! That’s smoking fast!

A Spin On "Helen"

3 rounds for time:

400m Run
21 Deadlifts (135#/95#)
12 Handstand Push-ups

Results

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Rona recently pointed out we have lots happening in the box. Just this week we started our CF Kids: Teens class on Tuesday with Coach Moe and it’s been 2 WOD’s of fun with some tired but hard working teenagers! This weekend we have three people taking their CF Level 1 Certification at Rainier CF (Amy, Lucy and Rob) and I’m attending as well for my first cert as part of my CFHQ Internship. On Saturday Lorraine is competing in the Ergomania Rowing Indoor Championships in the 2k Row. We have three challenges underway (Stop the Slop Nutrition/Performance, Burpee and Push-up Challenges). Next weekend we have a team competing in the Box League Northwest League team series. We wrap up our nutrition/performance challenge and then gear up for the Open. That’s only February! I am pretty sure I missing something. Stay awesome people!

Notes:

Registration for the 2012 Open is now live!

We are up to 15 people on Team Squatch and counting for the CF Games Open. Get signed up!

Amusing even though the music is bad:

"Dirty Thirty"

For time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 GHD Back Extensions (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Some of the Dirty 30 Movements:

Day 16 of the Burpee Challenge. Get ’em done! Also we are less than one week out from the end of the Stop the Slop Challenge. We have noticed many of you in the challenge who have seen improved body composition, WOD times and strength PR’s this past month. Finish strong if you haven’t fallen off the wagon, if you have get back on and get through this week. On Tuesday 2/7 we will officially re-test the Performance Challenge WOD as well as do final weigh in’s. If you are going to do an essay about your 30 day challenge experience start writing and submit it on the 7th.

Registration for the 2012 Open is now live!

NorCal Affiliate Owners Plan for the Open – video [wmv] [mov] [HD mov]

Elbows Up

Strength WOD:

3/3/3
Front Squat

* Warm up to three heavy working sets of 3 reps prior to the checkout, clean from floor

Checkout WOD:

7 Rounds for Time of:

7 Front Squats (165#/115#)
7 Chest-to-Bar Pull-ups

Results

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Jason Khalipa 3:23, Neal Maddox 3:48. FS and C2B WOD Demo at NorCal CrossFit – video [wmv] [mov]

Today was the 2nd day of some strength up front. This theme will appear more frequently. As for the front squats, the 3×3 was to clean it from the ground. No racks. Why? Because you should be able to know what you can clean and then front squat; not just what you can walk out of a rack. If your clean was your limit, then you should have worked within that limit to get stronger and faster with better technique. Train out of your comfort zone and work on improving weaknesses.

Chest-to-Bar means contact with chest and the bar:

Register for the CrossFit Games Open now! Sign up and then join the SnoRidge CrossFit Affiliate team. Starting today (February 1st), you will be able to register as an Athlete and choose our team right from a link on your profile page. Cost is $20 per athlete. Remember this is “Open” to all of you. It’s a fun experience and we encourage everyone interested to participate and “prove your fitness”!

Read: “Top 10 Ways to Get Skinny Fat” by FFm Blog

Coaching Tip: Front Squat with James and Michelle “Mums”

Drive the elbows up and high when in the rack position. Loosen the fingers to let the bar rest on the shoulders and upper chest. As you squat force the elbows and chest up, with knees out over the toes and weight in the heels. Maintain a neutral gaze and force the upper back to stay strong and the core solid.

Split Decision

Strength WOD:

1/1/1/1/1/1/1
Split Snatch

* Find your 1 Rep Max (1RM)

Checkout WOD:

Complete Max Effort Kipping Pull-ups

Complete 2 Minutes Max Rep Double Unders

Results

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Today we introduced the split snatch. This technical and fun lift is a great variant to the full or squat snatch, and for someone limited in flexibility or range of motion in the squat it can become your new best friend. Several of you hit some pretty big PR’s today compared to your squat snatch. We likely will work in some WOD’s where you get to decide which version to use.

The key to this lift as in any olympic weightlifting movement is technique, footwork and speed. Watch the below videos and read the link above for some excellent instruction from three of the best at teaching it in the CF Community (and USA Weightlifting).

“Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]

Today we also started a milestone at SRCF: our very first CrossFit Kids – Teens Class! The class was full and Coach Moe spent an hour on the basics, rules and overview of what to expect. Everyone learned to air squat, pull, push and sit up to standard and with proper technique and then finished with “Baseline” to start the brutal fun. Watching them run out the door at “3-2-1 Go” was pretty motivating and we are excited to see their progress over the next 6 weeks.