WOD – Page 557 – SNORIDGE CROSSFIT

Max Deadlift

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM
Deadlift

I love Luanne’s socks.

Checkout WOD:

Tabata Row (Calories)

Row for max calories for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata score is the least number of calories performed in any of the eight intervals.

Results

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Day 3 and our final day of our “Staggered CrossFit Total”. Today was about finding a new one rep max deadlift in only 3 official attempts. Fist bumps to all who rung the cowbell with a new PR!

CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here

On the sidelines about the Open? Read: “I was there” by CF Costa Mesa

Max Press

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM
Shoulder Press

Checkout WOD:

As Many Rounds As Possible in 8 Minutes of:

4 Dumbbell Power Snatch – Right Arm (40#/25#)
8 Box Jumps (24″/20″)
4 Dumbbell Power Snatch – Left Arm
8 Box Jumps

Results

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Trapper PR’s:

Day 2 of our “Staggered CrossFit Total” (see yesterday’s post for explanation). Today’s goal was to find a new one rep press max in only 3 official attempts. Afterwards the metcon intent was to focus on speed, hip extension and constant movement while emphasizing the technique of the power snatch. Similar to yesterday’s checkout, this was programmed to keep it to a time domain and rep scheme that meant you had to keep moving.

“You have to finish”. This is true in watermelon slingshots AND in CrossFit. Watching this brings me endless entertainment.

Max Back Squat

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM
Back Squat

Checkout WOD:

10 Rounds for Time of:

100m Run
5 Knees-to-Elbows

Results

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The CrossFit Total. A WOD designed to test raw strength. Three lifts, done in order, with specific rules. Back Squat, Press, then Deadlift. You warm-up then have 3 attempts only to attempt a 1 rep max for each lift in order. Once you finish warming up and begin your official attempts you cannot get a ‘do over’. After back squat you move onto the next lift and continue the warm-up then 3 attempt pattern all the way through. At the end of the Total you add your best successful load for each lift (BS/PR/DL) and arrive at a CF Total. It’s time consuming and also taxing to find a 1RM for 3 straight lifts.

Since it’s such a time consuming workout the intent this week is to break it up over three days. Today through Thursday we will find a new one rep max for each lift but still follow the rules of 3 official attempts. While not officially a Total it will still be a great week of strength testing (with three checkouts after). Get in and get your lifts done and ring that PR bell!

Notes:

Stop the Slop Challenge winners will be announced tomorrow. We are waiting until the Essays that were submitted are all voted on by the Coaches for the winner. Each essay has been amazing to read and this is a very tough choice.

If you haven’t registered for the Open and plan to then get it done and call time!

Watch: “I Am The Fittest” – video [wmv] [mov] [HD mov]
Register for the Open here

Knees-to-Elbows standard: Self explanatory, if they don’t touch then you didn’t do it.

Med Ball Mash-up

7 Rounds for Time of:

10 Medicine Ball Clean to Wall Ball Throw (20#/14# to 10ft./9ft.)
10 Pull-ups

Results

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James just completed OnRamp last month. When he started in January he was using two bands for pull-ups. Today he knocked out 70 pull-ups in the workout with no band. He has been coming in 5 days a week since completing OnRamp and working his ass off. The past two WOD’s he has done as RX’d.

Mollie completed her first WOD today with pull-ups as prescribed. She ditched her band and then did 70 RX pull-ups. Great job James and Mollie. Keep being awesome!

Who had fun with med ball clean to wall balls today? Similar to a squat clean thruster this movement lifted an object from the floor to a shrug and then a fast pull under to a squat and then a throw overhead. Besides being a gasser and a full body movement it worked coordination, agility, speed and accuracy.

Watch: “I Am The Fittest” – video [wmv] [mov] [HD mov]
Register for the Open here

Box League NW Throwdown

Main Class:

Teams of 2 complete 5 rounds each for time:

250m Row
15 Kettlebell Swings (53#/35#)
20 Box Jumps (24″/20″)
25 AbMat Sit-ups

* Partner 2 cannot move on to the next exercise until Partner 1 in front of you rotates. When both athletes complete the 5th round time is complete.

Advanced RX Class:

As Many Rounds As Possible in 12 Minutes of:

3 Handstand Push-ups
7 Kettlebell Swings (53#/35#)
10 Calorie Row

Results

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Today Team SRCF competed in the first event of the Box League NW along with 4 other local area gyms. This inaugural event was hosted both at CF Gravity Janes and also Maple Valley CrossFit. The league was created by Gravity Janes and it’s intent is to kick off this August through December with a monthly throwdown that rotates teams on a schedule similar to your typical sports league. There are 8-10 gyms planning to participate and this event helped work out the details.

Six of our athletes competed and made us proud today. For some it was their first CrossFit competition. Some had several competitions to draw on for experience. All of them bonded, strategized, pushed each other and became a team. Here is a recap from Rob of today’s event.

“Today was the inaugural Box League event and team SRCF put their best foot forward. I was proud to captain a great team comprised of Meghann, Lucy, Deb, Josh, Spencer, and myself. For those of you that need a quick refresher, the Box League is monthly throwdown between a bunch of local boxes. It is an opportunity to hang out with some fellow CrossFitters, get your WOD on, and then maybe hang out after and get a chance to meet more of the community. This morning the team took on Gravity Jane’s and Cascade CrossFit in three WOD’s.

The first was a 6 minute AMRAP consisting of 30 DU’s, 20 KB swings, and 10 paralette burpees. Josh, Lucy, Deb, and I put out a valiant effort and took 2^nd place. The second WOD was a strength WOD were you had 10 mins to find your shoulder press 1 rep max and 10 mins to find your 1 rep max deadlift. Spencer, Josh, Meghann, and Deb took this one on and all had PR’s in both lifts; pretty badass. Even though a spectacular effort was made, we came in 3^rd place on this one. Then came WOD 3, the chipper. It started with a 1 mile run where one guy and one girl would run 800 meters with a sand bag (70lbs/30lbs) and then hand off to their partner to run 800 meters. Once all 4 team members completed the run the team had to complete 200 AbMat situps, 200 thrusters (95lbs/65lbs), 200 pull ups, and finish with a 2k row. Lucy, Meghann, Spencer, and I did this one and took 1^st place.

Overall this was a great event. Amy, Shannon, Lindsay, and Derek all judged today and we are very grateful that they did. We also had a good sized group of people from SRCF come and watch, too many to list, but we appreciated having a great cheering section. The vibe of the competition was good and everyone was just excited to be out there WODing with other people that enjoy the sport. There were also two other boxes, Maple Valley CrossFit and King CrossFit that competed in Maple Valley today, so it will be interesting to see how things shake out once we get their results. However it shakes out, today I saw a ton of heart, some first time competitors, lots of PR’s, a strong community, and felt the crazy amount of energy and emotion our people give out when they are cheering on one of their SRCF family.”

Scale It

5 Rounds for time:

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

Results

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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