WOD

Max Clean

Strength WOD:

1RM Clean (Squat)
* 25 minutes to work up to a 1 Rep Max

Results

PR’s by the chalk bucket full today!

READ: “What Does The Early Arm Bend Do?” by Spencer Arnold

Last week was finding your max snatch. Today was the max clean. To maximize time spent on instruction, coaching and lifting there was no checkout today. Great focus on limiting the load to what you can efficiently execute in a clean rather than piling on the weight and breaking down in form. “Sweep it back and finish! Go slow to go fast!”

Trivia: Why is it called the clean? From Wikipedia the early 20th century technique for lifting weight in competitions was known as the “Continental”. This was a movement practiced by Germans over the British (from the continent) and involved pulling a barbell up to rest on a belt, then flipped and wrestled clumsily up to the rack position to press overhead. This became known as a slow, nonathletic, and inefficient method compared to the faster way to lift the bar “clean”. The Continental fell out of favor and the clean was adopted by weightlifting federations as the official movement. Thus the story behind the “clean”.

Watch this. She won the OC Throwdown last week and dominated the clean ladder with a max of 240#:

Push, Pull

4 Rounds for time:

400m Run
15 Handstand Push-ups
2 Rope Climbs (15′)

Partial Results

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A couple people recently pointed out we never rope climb on a Monday. Check.

Quote of the day: “You have to embrace adversity. The setbacks that you encounter are actually learning experiences as opposed to things that should deter you.” ~ Tony Hawk

Supine Ring Row:

Make a ring row tougher by elevating your feet but fight to keep your body in a tight plank position throughout the movement. Think “reverse push-up”. The higher the feet the more bodyweight is incorporated into the row. This will help develop general strength for exercises like pull-ups, muscle-ups and rope climbs as well as general core strength.

Jeremy is always there to really help you hit maximum intensity in your WOD:

Notes:

The 5 Best Ways to Break Into CrossFit by discovery.com

Learn to row better: “Tips From a Silver-Medalist Rower” with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]

"Isabel"

Main Class:

As a Team of 2 complete “Tag Team Isabel” for time:

60 Snatches – Choose Power or Squat (135#/95#)

* Partner up, share reps, one barbell

Checkout WOD:

Tabata Intervals of AbMat Sit-ups: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
1 Snatch (80% of 1RM)

Conditioning:

“Isabel” For time:

30 Snatches – Choose Power or Squat (135#/95#)

Results

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“Isabel Off” Footage of Everett vs. Lipson from the USAW/CF Open 2010 [wmv] [mov]

Curtis P

Strength WOD:

3/3/3/3/3:
Curtis P Complex

Power Clean
Right Leg Lung (Front Rack)
Left Leg Lunge (Front Rack)
Push Press

Conditioning:

AMRAP (As Many Reps As Possible) in 7 Minutes of:

3 Curtis P’s (95#/65#)
20 Double Unders

Results

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Demo of the “Curtis P” Complex:

Finish!

Strength WOD:

3/3/3/3/3
Clean Pull

* Touch and Go

Conditioning WOD:

AMRAP (As Many Rounds As Possible) in 7 Minutes of:

7 Kettlebell Swings (70#/53#)
10 Burpees

Results

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Nan shows how to “Finish” the 2nd pull:

Clean Pull demo by Catalyst Athletics

Notes:

NFL player and CrossFitter Ray Rice is Ready to Lead the Ravens via MensFitness.com

The 5 Best Ways to Break Into CrossFit via Discovery.com

KB “Finish”: Bell to Sky; Tight Midline

3 Days In

15 minute AMRAP (As Many Rounds As Possible) of:

10 Wall Balls (20#/14#)
10 Toes-to-bar
10 Box Jumps (24″/20″)

Results

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Today is Day 9 of the Burpee Challenge. Reminder: Burpees in a WOD do not count…

For those in the nutrition challenge you are three days in. If you started earlier then stick with it and go through the gym’s 30 days! If you are trying to shift to a paleo plan or a full blown Whole30 then likely you are feeling different. Maybe grumpy, sluggish, or just crappy. It’s normal! Fight through it. Soon you’ll be filled with tiger blood.

Read this for what you can expect if you are cleaning up your diet: The Timeline: A Day-by-Day Guide to Your Whole30® | Whole9 | Let us change your life.

Coach Zoe covers the late morning class:

Snatch PR's!

Strength WOD:

15 minutes to complete:
1RM Snatch

Conditioning:

2 Rounds for time:

500m Row
25 Med Ball Cleans (20#/14#)
15 Chest-to-bar Pull-ups

Results

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Fist bumps and booty slaps to everyone today! Whether you PR’d or not, the focus on snatching truly shows throughout the gym.

Homework:

Read this. It will improve your snatch.

Spencer Arnold – Sweep It Back.

Then watch this.

“Snatching From the Blocks” with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

If you have any questions about either of these then ask me next time you see me in the gym. Since I only have one hand and I’m not a huge fan of air squatting myself to death I would love to talk you to death instead about what you need to fix or address in your snatch. BTW I am totally claiming credit for beating M in total PR’s as I had 9 PR’s in my 2 classes to her 10 PR’s in 3 classes. Plus I know that’s why she didn’t PR in my class. Sandbagger.

"Stop the Slop" Performance Challenge

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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Today was day 1 of our 30 day nutrition, performance and essay challenge and we brought back the mash-up WOD of “Baseline” and “Grace” that was used for our past two challenges. It looks like we have a pretty big group of Team Squatch participating. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money) no later than Wednesday Jan. 9. We will revisit this WOD on Feb. 5th (make-up on Feb. 6th) to see who makes the most improvement. However you scaled this WOD to start the challenge is how you will repeat it. This way we can measure % improved to determine a winner.

For those tackling the nutrition challenge/Whole30 make sure you get your weight recorded by Wed. On 2/5 we will do the final weigh-in to calculate the person with the most % of weight loss.

If you are buying-in to the Challenge and missed today you can make it up this week through Wednesday but you will have to re-test on 2/5. Prizes will be determined based on number of participants.

For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts and in your nutrition. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 3-4 times a week.

If you do both then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar and low carb crap has and what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make. We encourage everyone to eat clean and have provided everyone resources to use. Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?

The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come. 3-2-1 Go!

Watch: “Nearly three years ago, Marine veteran Nicholas Thom came to CrossFit Rubicon without his legs and without some of his fingers. Eager to become a member, he inquired about monthly rates.”

CrossFit – Evolution of Adaptation

Clean Up

Main Class:

As a Team of 2 complete for time:

100 Box Jumps (24″/20″)
100 Power Snatches (115#/75#)
100 Knees-to-elbows
100 Squat Cleans (115#/75#)
800m Run (as a team)

* Partner up, share reps but alternate work. Complete exercises in order
** One bar, one box

Advanced RX Class:

Strength WOD:

18 minutes to complete:
1RM Clean (Squat)

Conditioning:

For time:

45 Double Unders
45 Squat Cleans (135#/95#)
45 Ring Dips
45 Double Unders

Results

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Time to clean it up. Tomorrow we begin the “Return of the Stop the Slop Challenge“!

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wed.

When: Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

35 pound Dumbbell thruster, 8 reps

35 pound Dumbbell walking lunge, 12 steps