WOD – Page 552 – SNORIDGE CROSSFIT

Skills and Drills

Skills Work:

3 Rounds not for time (Focus on form and technique):

12 Push-ups
12 Kettlebell Swings (53/35#)

* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.

WOD:

As many Rounds As Possible in 12 Minutes of:

5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)

Results

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So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.

External Rotation in the Deadlift, Clean and Snatch Set-Up by Kelly Starrett: journal.crossfit.com

Nutrition:

“There is nothing healthy about diet soda. It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid. The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity; furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.^11″

Click here to read the rest of this article

From: Diet Soda Depletes Calcium and May Increase Heart Attack Risk

20 Rep Max aka "Man Breakers"

Strength WOD:

Back Squat
20RM (Rep Max)

Checkout WOD:

21-15-9 Reps of each for time:

Pull-ups
Burpees

Results

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Quote of the day: “The feet should turn out slightly for most people and the knees should track over the toes. Do not allow the knees to buckle in at any time. If they do, you will die.” ~ BodyBuilding.com, 20-Rep Squats

Welcome to the 20 rep max. Today we introduced it and everyone got to get a feel for it. This works, period. Know your numbers, set your goals, for this will return (hint, hint). To figure your load, generally shoot for around 70% of your 3RM, or 60% of your 1RM. Get stronger and watch your max climb.

1 Rep Max Calculator

20 Rep Squats Wiki

Keeping Your Adductors Strong by Bill Starr, CrossFit Journal

"Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

* RX+ Option: If you have done this benchmark previously and can go unbroken in all OHS, then consider going heavier

Results

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The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. It tests your core, shoulders, and leg strength. Learning the proper positioning requires practice, practice, more practice and then patience, but once you get it you will see a change in your speed and power as well as improve your squat snatch. Combine it with running and you have the makings of one of the best benchmark workouts ever!

Remember armpits forward, arms locked out, hips and butt back, squat deep, knees out, and weight in the heels.

This weekend the 2012 CF Games Regionals starts! Canada West, South Central and South East regions get things started on Friday.

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

“6 Reasons Why Coaching Kids Makes You a Better Coach” from Breaking Muscle.

Scaling Option? John gets creative for the OHS:

Hangman

For Time:

50 Box Jumps (20″)
5 Rope Climbs (15′)
50 Kettlebell Swings (53#/35#)
50 AbMat Sit-ups
50 Dumbbell Hang Power Cleans (40#/25#)
800m Run
50 Back Extensions

* Sub 20 Supine Ring Rows for Rope Climbs; sub Banded Good Morning for the “back extension” or run upstairs to do hip extensions on GHD.

Results

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Quote of the day: “Let’s get this over with. I’ve got some drinking to do.” ~ Walt

No post tonight. We had our long overdue coaches meeting and things ran a little later than planned. See you all tomorrow. Plan to be awesome!

Missed the Regional workouts? Here they are (along with movement standards and demos):

2012 Regional Workouts announced!

Test 3

Strength WOD:

Clean and Jerk
3/2/1/1/1

* 15 Minutes for C&J practice with excellent technique. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

“Test 3“

Tabata Air Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

* Sub Ring pull-ups or C2B pull-ups for Muscle-ups.

Results

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Yes. More Clean and Jerks. Just like the Snatch last week it was time to work heavier towards the 1RM. A few went for a PR and hit it while most worked on technique. The skills focus in Test 3 was the muscle-up or working C2B pull-ups or ring pull-ups (with or without a false grip and vital to the muscle-up).

“Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations“CrossFit Journal preview video [wmv] [mov]

Push Through

As Many Rounds As Possible in 15 Minutes of:

5 Deadlifts (225#/155#)
10 Hand Release Push-ups
25 Double-Unders

* Scale DL to a working load that you can do all 5 reps unbroken for the majority of your rounds.

Results (Partial)

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The plank position should be maintained not only at the top of the push-up but throughout the entire range of motion (ROM):

The CrossFit Games 2012 Regional Workouts announced! The Northwest Regionals will be held Memorial Day weekend at the Puyallup Fairgrounds from Friday, May 25th to Sunday, May 27.

Video: The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

Events:

The Snoqualmie Cinco De Mayo Half Marathon and 8k Run is right around the corner. If you are planning to run then you can register at Ana’s Restaurant and you will get $10 off your race entry if you wear a SnoRidge T-shirt. Anyone who wins the craziest costume contest will also get a $50 Gift Certificate to Ana’s! She has 15 entries so act fast!

Head, Shoulders, Knees and…Run

For Time:

800m Run
Then 10 rounds of the couplet:
7 Overhead Squats (95#/65#)
7 Knees-to-Elbows
800m Run

* Pick a load that you can manage unbroken OHS for at least half of the rounds

Results

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Today’s workout was meant to force you to pick an OHS weight that made you not want to drop the bar. With our recent work on snatches it was an opportunity to be more efficient and add in a full snatch at the beginning of each set for that first overhead squat. For the knees-to-elbows if you were in a smaller class and had to scale then you got to try the “floor knees-to-elbows”. For some this method is far more effective in training a full range of motion over the “knees-to-chest” as it allows you to curl and lift your hips up off the floor to touch your knees and not fight gravity hanging from the pull-up bar.

Floor Knees-to-Elbows:

Congrats to Juliana in CF Teens who got her first pull-up today!

Matt hooked up his GoPro yesterday on top of the cage to catch some of the afternoon action. Check out this cool time-lapse video he made. People were smoking this WOD!

Flop, Drop, Drive and Press

10-9-8-7-6-5-4-3-2-1 reps of each exercise for time:

Burpee Box Jumps (24″/20″)
Push Press (115#/75#)

Results

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Quote of the day: “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” ~ Knute Rockne

Spring Break is officially over! Lots of you returned today for your first WOD in a while and the vibe was great, lots of cheering and plenty of high fives. Glad to have you all back.

The Warm-up. Vital to preventing injury, getting your body and mind ready, and prepping for the impending workout of the day. We always have a unique one each day and while we vary the styles of them; they are programmed by your coaches to get you ready for the specific movements you will encounter as well as work in movements and skills that may be goats, advanced or not intended to be done for time (like Turkish Get-ups).

“The Everett Warm-Up” CrossFit Journal preview video [wmv] [mov]

Nutrition: Change Your Habits, Pt. 2: Willpower by Whole9

"Dueling Wall Balls"

Main Class:

Teams of 2 complete:

Partner up and go head to head for 4 rounds each of:

400m Run
Max Rep Wall Balls (20#/14#)

* One person starts with run while one person starts with the med ball. While one runs 400m the other completes max reps Wall Ball throws. Switch up after each run. Run fast so you can out-do your partner.

** Post individual total reps of Wall Balls completed. Max reps wins!

Advanced RX Class:

15 Minutes to work up to a 1RM of:

Snatch

15 Minutes to work up to a 1RM of:

Clean and Jerk

Then find:
20RM Back Squat

Results

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Teri and Jim hit “Death by Clean and Jerk”:

“The Pursuit Of Excellence” with Coach Glassman – video [wmv] [mov] [HD mov]

"Death by Clean and Jerk"

With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks 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 partial reps in the last round completed.

Results

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WOD Demo: Mikko Salo: Death by Clean and Jerk

Receiving the Bar: by Mike Burgener; CrossFit Journal

Play and learn new sports regularly. Squatch even surfs: