Community. Coaching. Caring.
Jenna and her new valentine (she has gotten close with her rower during her third trimester):
Our Valentine’s gift to you is a pair of lovely AMRAP’s tomorrow!
Watch: Teri gets her first pull-up (at the age of 59) at CrossFit Kinnick (CA)
Don’t let us hear you say “never” in the box. If you work hard, believe, and go after it you can do whatever you set your mind to. Just see the video of Teri above.
30 Reps For Time:
Snatch – Power or Squat (135#/95#)
* Partner up for counting reps
Results
Lucy and Laura meet “Isabel”:
Snatch and go:
Isabel is a benchmark WOD that like Grace is heavy and fast; basically a barbell sprint. Choose power snatch or full snatch (Squat) as both are challenging in their own right. Today we focused on the power snatch after some instruction. Limiting the load to avoid “muscle snatching” or pressing out for 30 reps was the goal to ensure better technique on triple extension, jumping and landing, and turning over locked out. Great effort by all in focusing on form and swapping with one another to count and coach reps!
Videos of some CF athletes that are truly sicfit crushing Isabel:
Isabel, CF Trainers WOD [wmv][mov] » Jan 25 09
Isabel, Josh Everett [wmv][mov] » Apr 13 09
“Isabel Off” Footage of Everett vs. Lipson from the USAW/CF Open 2010 [wmv] [mov]
21-15-9 Reps of each for time:
Deadlift (225#/155#)
Pull-ups
Results
Quote of the day: ““There are 45 reps in ‘Fran.’ That’s 45 opportunities to reinvent yourself.” — Kelly Starrett
Matt coaches his Dirt Corps teammate Dan through some deadlifts:
Today’s theme? Grab a partner and have them “stop your slop”! Having someone both count, judge and push you is invaluable in a WOD. They can help you ignore your inner voice that is pleading to rest and push you to squeeze a little more out of yourself. They can also stop you and remind you to use proper form and avoid injury. By having you occasionally coach it allows you the athlete to directly look for good movement, recognize bad and imprint cues in your brain to use that get your fellow CrossFitter on track.
Read: “No Rep Yourself” from CrossFit Fenway (MA).
Inspectors Ready:
Notes:
Saturday Schedule:
Come ready to tackle a Benchmark “Girl” WOD we haven’t done yet!
4 Individually Timed Runs:
400m Run
Each run is a max effort. Rest 2 minutes between rounds.
or
4 Individually Timed Rows:
500m Row
Each row is a max effort. Rest 3 minutes between rounds.
Results
View this photo
View this photo
Time to Chill:
How many of you saw the whiteboard today and thought: “Is that all?” How many of you asked that AFTER the WOD? Whether you chose to run (yay) or row (yuck) both are pretty brutal when it’s a sprint. Going all out with short recovery periods multiple times is a very deceiving workout.
At any short distance repeat sprints (whether rowing or running) are great examples of interval training. Alternating high intensity sprints with short rest and recovery periods leads to the build up of lactic acid and exceeding the lactate threshold. The benefits of this type of training beyond improved aerobic conditioning also include the development of fast twitch muscle fiber which helps with anaerobic, short duration high intensity exercise. Ideally we would sprint more. It develops speed, power, strength and lean muscle mass.
These guys should lighten up a little:
Rowing Race:
Watch the “Rowing with Greater Intensity” video on Concept 2: Technique Videos for some great tips
Strength WOD:
Strict Press
3/3/3/3/3
Checkout WOD:
“The Nickel”
5 Rounds for time:
5 Broad Jumps (6′ mat length/5′ mat)
5 Push-ups
5 Pull-ups
5 Knees-to-Elbows
Results
View this photo
View this photo
Press-off! Jim vs. Moe!
Nan and Mollie tackle “The Nickel”:
Today was strength building time. Developing the press is pure overhead pushing power. Fighting the urge to use the legs or hips to move the barbell is tough when we do so many push-press and push-jerks; but like a dead hang pull-up it’s a movement not to be neglected. The stronger your press the better you can move any load overhead and the faster you can get to more advanced movements like the handstand push-up.
Tomorrow’s WOD: You will have a choice. Be prepared and dress in layers in case you are outside.
“This is you now” by CrossFit Lisbeth
2011 CrossFit Games:
Team Qualification and Affiliate Workout Validation for the Open More info on “Sectionals” or the CrossFit Open starting March 15
For time:
400m Run
21 Overhead Squats (95#/65#)
21 Box Jumps (24″/20″)
400m Run
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
400m Run
9 Overhead Squats (95#/65#)
9 Box Jumps (24″/20″)
Results
Jenna in her 9th month of pregnancy ROCKING an overhead squat:
(yes she is scaled; at least for her!)
Overhead squats. For many it’s the bane of their existence come WOD time. Many dread it, hate it or fear it. Some like them. Few love them. I happen to be one of the few. Lucky you.
The overhead squat is absolutely effective as a barbell movement and very challenging to master. It develops strength, balance, flexibility and accuracy to hold a heavy load and drop into the full squat and stand back up. It fires muscles throughout your legs, midline and shoulders. It requires concentration and determination to not lose it or dump it and bail at the first sign of getting shaky.
Of the many things we coach in the OHS the primary areas we cue are: shoulder and knee position and tight abs/breathing. Think “tight abs/hold your breath”, “armpits forward and shoulders up” and “knees out”. Master those at light weight, improve your flexibility and you will learn to love them as much as me.
By the way, who liked the PVC warm-up by Coach Mark today? I enjoyed watching the 7pm class lunging back down the alley in the dark as they all looked like Zombies in the “Night of the Living Dead”. Very amusing.
Nutrition and Performance Challenge:
Who’s fallen off the wagon? The “Stop the Slop” wagon that is? Noticeably less food logs have been turned in or logged and it seems many have boarded the grain train back to inflammation-ville! We hope we are wrong and you all are merely choosing to stick to a Paleo plan in solitude. For those who are still with it keep it up and let’s get serious until 2/19 when the results will be in and the winners are crowned.
Read “Whole30 Success Story Contest Winner: Jennifer’s Story“
CrossFit Games 2011:
Compete March 4-6 in CrossFit at the Arnold Sports Festival – video [wmv] [mov]
Cathy says “hi” while Rona shows off a solid OHS:
Quote of the Day: “Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing.” ~ Alex Lowe
5 Rounds for time:
20 Double-Unders
10 Wall Balls (20#/14#)
1 Rope Climb (15′)
Scaling Rope Climbs:
Results
People Getting their Climb on!
Michelle Instructing Rope Climbs and Foot Locks:
Foot Lock in action:
Who liked rope climbs? For some it was the first time you climbed a rope since you were a kid. For others it was easy as if you were born in the trees or related to Tarzan. Either way climbing is an essential functional physical skill that everyone should be able to do. Much as lifting something heavy off the ground, carrying something or someone, lifting weight overhead, moving fast and climbing or pulling yourself up to a higher point; it’s conceivable and likely that those skills will be useful or required at some point in your life. It could be a fun WOD or a potential life saving situation that may require you to climb or pull so practice that foot lock and build on the strength to master the rope climb. Oh and when you get your first one, feel free to yell like Tarzan!
Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF:
For time:
500m Row
15 AbMat Sit-ups
15 Burpees
15 Deadlifts (Bodyweight)
15 Box Jumps (24″/20″)
15 Kettlebell Swings (53#/35#)
30 Double-Unders
Some of Team Squatch:
Quote from Tyler Sell in the Seattle Times on Ergomania:
“Marathoners hit the wall on the 23rd mile. Rowers hit the wall at 500 meters. At about 1,000, you feel like you can’t go any further, but you can’t give up. Therefore, you’re going to die.”
After a hectic past week and weekend we are much closer to being up and running. Which is good because I hit the wall at day 8 or 9. While there is a lot left to do many of the major project items are complete and the box is able to handle full classes now.
Pat amid a blur of rowing pain:
This weekend we saw a couple cool events on Saturday. The first is Ergomania where Pat went and crushed a 2k row in 6:36 for a 2nd place finish in the Men’s division ages 40-49! Way to go Pat! The 1st place finisher in his bracket was a true rower and they battled it out until the last 150 meters or so. Dropping into another group’s sports playground and taking home a medal is something to really be proud of. Not often you can show up on game or race day in someone else’s sport and place a spot on the leaderboard. It just goes to show the effectiveness of CrossFit in not specializing and making a general all around damn fine athlete. I guarantee you a pure rower won’t show up at a CrossFit event and place a spot on the podium.
“Indoor rowing Ergomania contest hurts so good all over” Seattle Times
The second event this weekend was a field trip for a community throwdown/get together hosted by Cascade CF that saw many of us from 5 different affiliates show up (us, SnoValley, Sculptor, Northwest, and Cascade all had athletes there). It was a pretty huge turnout both from SRCF and overall that showed how we have CrossFitters all around us wanting to get together as part of a community to share a workout. Well done everyone for showing up and representing well!
More of Team Squatch on Saturday:
Notes:
Attention: Bring long socks to learn and practice Rope Climbs tomorrow! We will also do them in the WOD.
That said we will strictly enforce rules for climbing.
Watch this video of Adam from CF Vancouver for climbing technique tips: “Climb This Way” with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]
Video Clip Highlight of Pat’s row:
Post will be delayed due to technical difficulties wiring the lights and fan in the box today… and tonight…
The electrician(s) could have used this guy’s help:
5 Rounds for Time:
21 Thruster (75#/55#)
21 Double-Unders
Results
Mark B. butterfly rope pull-ups:
Thrustering away:
No Saturday class tomorrow! We will be as Cascade CF joining Sculptor CF, SnoValley CF for a community building get together from 9-11am.
It’s the Field Trip WOD Saturday at 9am to Cascade CF! Join the crowd, wear your SRCF T and have fun meeting others in the community. WOD is listed on yesterday’s post (along with directions to get there) and YES it can be scaled or modified. See you there!
Wish Pat luck as he goes for his best 2k row time tomorrow morning at Ergomania: The Pacific NW Indoor Rowing Championships. I’ll be accompanying him with Jeremy O. to cheer him on and watch as he crushes the competition.
Food logs are due tomorrow. Keep it up and DON’T give up! Stick with it and let’s see who wins the Stop the Slop Challenge.
Notes:
This is pretty intense. Two past CF Games champs going head to head for a brutal heavy power snatch AMRAP:
Snatch workout with Mikko Salo and Graham Holmberg – video [wmv] [mov]