Category: WOD

"Daniel"

For Time:

400m Run
50 Pull-ups
21 Thrusters (95#/65#)
800m Run
21 Thrusters
50 Pull-ups
400m Run

Results

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Pull-ups_Daniel

“Daniel” ~ CrossFit.com 

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in action in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” RIP.

Coaching Thrusters

Max Pulls

Strength WOD:

15 Minutes to find 1RM (Rep Max):
Clean (Squat) 

Then

15 Minutes to find 5RM:
Deadlift

Results

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Lots of red ink on the whiteboard today!

Set Rob x 2

“Inside Coach B’s Mind” with Mike Burgener and Pat Sherwood – video [wmv] [mov] [HD mov]

Chris Spealler is competing again. (Technically he never “retired”)

“The Only Thing Speal Quit“: CrossFit Games

"Stop the Slop Challenge" 2013 Winners

Skills WOD:

7 minutes Handstand Push-up practice

Conditioning WOD:

5 Rounds for Time of: 
30 Double Unders
25 AbMat Sit-ups
20 Box Jumps (24″/20″)
15 Pistols

Results 

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Pistols

We have a winner(s)! The results are in.

The Nutrition Challenge winner is Eric S. with 8.45% change in bodyweight over the course of the challenge. That’s a change of over 19 lbs. lost in 30 days! Eric stuck to a Whole30 by reading up, hunting and gathering, and then diving right in. 

The Performance Challenge winner is Allison with a hey-uge 20.11% time improvement in the “Clean and Jerk Baseline” WOD. She PR’d by close to 5 minutes in the rematch!

The 30 Day Stop the Slop Essay Challenge winner was a very tough and close choice. Each and every essay that was submitted was well written, sincere, and powerful for us as coaches to read. The essays were to include the individuals experience over the 30 day challenge as well as the impact it had on them. After a vote the winner of the Essay Challenge is Greg M. To everyone who submitted one please let me know if we can share it with the gym by posting it on this website (last names will be edited out and any other info requested of course). Each and every testimonial is motivating but I understand if you want it withheld.

Almost universally each participant saw improvement over the past month. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!

Congrats to each of the winners! Here is what they win.

Each person will receive the following:

  1. A choice of a $125 gift certificate to either Reebok CrossFit, Rogue Fitness or lululemon athletica. Happy shopping!
  2. A choice of Stronger Faster Healthier Fish Oil or a bag of SFH Pure Whey Protein powder
  3. SRCF water bottle

Fist bumps and butt slaps to everyone who participated in our 3rd annual challenge. For those who didn’t jump in next time don’t stand on the sideline. Get in the game! 

Team WOD

Over Easy

Main Class:

Teams of 2 complete:

10 min AMRAP #1:

200m Run
Max Rep Overhead Squat (95#/65#)

–2 Minute Rest–

10 min AMRAP #2:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb. 

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM

Conditioning WOD Pt. 1:

12 Minute Cap:

3 Rounds for Time of: 
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)

Rest 2 Minutes, then complete Conditioning WOD Pt. 2:

6 Minutes to complete:

800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)

Results 

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RC_Jason 

Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.

Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made! 

OHS

What are the CrossFit Games? What is the “Season”? Find out here:

The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!

“To Find The Fittest” – [video]

I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.

"Death by Thruster"

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Death by:

Thruster

Our 30 day Stop the Slop Challenge is officially over! Thanks to everyone who participated and bought in. We will announce winners by Monday as soon as we determine the Essay winner. Just like last year we will have one winner in the Nutrition Challenge, one in the Performance Challenge, and one in the Essay Challenge. We have received many incredible and well written essays that make it incredibly hard for the coaches to pick a “winner” from. All of you are winners and we applaud you for writing them. Beyond the competition the hope is that for those who wrote them will now have something to look back on for experience and will be motivated to stay with it and carry on. 

CF Games:

Regional dates and venues are announced!

The Regionals are the semi-final round for the CrossFit Games season. The top 48 men and women and top 30 teams from each region in the Open will be invited to compete in a live three-day competition.

The CrossFit Games North West Regional will take place May 31, June 1, and June 2 at The ShoWare Center in Kent, WA.

Upside Down

Skills WOD:

Every Minute On the Minute for 10 Minutes:
3 Handstand Push-ups

* Scale HSPU depth to parallettes, or use 1 abmat / kip, DB or KB heavy press

Conditioning WOD:

3 Rounds for time of:
12 Front Squats (135#/95#)
12 Burpee Box jumps (24″/20″)

Results

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Down and Up

The PR’s continue this week as the recent dip/push-up skill work and overhead/push jerk focus has led to PR’s in knocking out handstand push-ups. If you just got them today keep practicing these regularly so the sub of strict presses will be a thing of the past.

PR:

HSPU Progress

Attention Stop the Slop Stragglers:

Thursday is the last day of make-ups/weigh-in’s if you paid and are participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday 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. Write about what impacted you these past 30 days.
  • Once that is completed we will announce winners and prizes by Saturday

“Coaching the Squat: Points of Performance” with Katie Hogan – video [wmv] [mov] [HD mov]

CrossFit Barbie, an idea by my daughter (built with a little help):

CrossFit Barbie

"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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Amy_Retest 

Quote of the day: “Shake and bake!” ~ Ricky Bobby

Today we officially end our annual 30 day “Stop the Slop Challenge”. I counted 26 PR’s from those who completed this WOD a month ago, with two that were just off a PR. The Performance Challenge race is tight! Alternating to judge each other was good prep for the CF Games Open.

We will have make-ups/weigh-in’s available through NLT Thursday if you didn’t make it in today but were paid and participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday 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. Write about what impacted you these past 30 days.
  • Once that is completed we will announce winners and prizes

Stop the Slop

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 are done” and go back to unhealthy habits. You have just completed one month of making positive changes! Continue to eat clean, natural 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 sweat 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. Make sure if you follow a paleo diet 80% or 90% of the time that it really is 80-90% of the food you consume.

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. Stay consistent in your mobility, rest days and sleep habits. Train often and smart. Your performance in workouts and training has improved, your body is leaner, and lifts are all going up (just look at the recent 1RM tests). Stay on schedule and get in the gym.

If you are motivated by the changes you have seen personally then stick with it. Anyone can be cool, but awesome takes practice!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9

Busted!

 
Busted

Notes:

Register for the CrossFit Games Open

If you haven’t done so and are thinking about competing then sign up for the Open (3/6 to 4/7)!

After signing up join the SnoRidge CrossFit Affiliate team. Right now we are in 16th place with 16 people on the team.

Cost is $20 per athlete. Remember this is “Open” to all of you. You will 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. Stay RX each week to stay in the Open!

One More Day!

Strength WOD:

2/2/2/2/2
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time of:
500m Row
400m Run

Results

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Hang Together

Tuesday is the official end of the 30 day Stop the Slop Challenge. We hope all you don’t actually “end” anything however and continue to eat clean, exercise often, recover better and make these lifestyle changes last.

For the re-test you will pair up to help push each other while ensuring good movement and keeping count. We will have make-ups available through NLT Thursday if you can’t make it in Tuesday. If you haven’t paid the “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

 
Row Run

Due NLT Thursday 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! Even the kids are excited!

Merry Go Round

Notes:

“What Is A CrossFitter?” by CrossFit Lisbeth

The mechanics of the HBBS:

HiBarBS

SNORIDGE CROSSFIT