WOD – Page 576 – SNORIDGE CROSSFIT

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

We don’t do abs.

Tomorrow is the 12 WOD’s of Christmas at SRCF! The 0930 class is FULL and if you didn’t sign up expect to wait. The 1045 class is also full but we will run a second wave as needed.

Dress in layers and be prepared to work outside. No whining.
Be patient if it’s crowded and wait upstairs or in the lobby.
All of Santa’s Little Helpers must be on their best behavior or a full report will be filed with the Elf Ministry.
Monday 12/26 we are closed!

No post tonight, we are wrapping presents and finishing Christmas cards for time!

Row, Pull, and Run

3 Rounds for time:

Row 500m
20 Pull-ups
Run 400m

Results

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Wall climbs and thrusters likely took their toll on the shoulders and overhead pressing so today was time for some work on pulling and cardiorespiratory endurance.

Tomorrow for Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!

Christmas Schedule:

Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am is FULL and all those signed up on the whiteboard will have priority for each class
- 10:45 am is almost FULL too but will have a second wave if needed
- Dress in layers and be prepared to work outside
- Be patient if it’s crowded and wait upstairs or in the lobby
- Tell the little monsters to stay calm and obey all instructions from the cockpit
Monday 12/26 we are closed!

“Defining CrossFit” with Greg Glassman – video [wmv] [mov] [HD mov]

CrossFit Games Marathon on ESPN2, New Year’s Day starting at 1:00pm ET – video [wmv] [mov]

Happy Birthday Teri!

Strength WOD:

1/1/1/1/1/1/1
Thruster

* Goal: Fail one rep

Checkout WOD:

As Many Rounds As Possible in 12 Minutes:

12 Burpee Box Jumps (24″/20″)
10 Thrusters (65#/45#)

Results

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Happy birthday to Teri with a little thruster-mania. She loves pretty much every exercise and even suggested the burpee box jumps which almost brought a tear to my eye. Lots of PR bell ringing today on the Thruster and even power cleans for some. As Teri says “Same or better”!

Christmas Schedule:

Normal week Monday through Thursday
Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!
Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am and 10:45 am (No Advanced Class, sign up for one of these times in the box)
Monday 12/26 we are closed!

Notes:

4 days until Christmas! “Top 50 Christmas Toys of the Past Century” by Diego Martinez-Moncada, Daily Infographic.

Wall Climb or Roaming "Diane"

Choose:

“Wall Climb Diane”

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

or “Roaming Diane”

For time:

21 Deadlifts (225#/155#)
21 Meters Handstand Walk
15 Deadlifts
15m Handstand Walk
9 Deadlifts
9m Handstand Walk

Results

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Two versions of the benchmark “Diane” today. One was “Roaming Diane” which is the handstand walking version. Knowing that not everyone lives on their hands the alternate choice was to sub wall climbs. Jeremy and I made up this version and it worked great. The wall climbs tax the upper body and shoulders but still get your inverted, demand control and core tension, and become the challenge in the WOD; just like handstand push-ups in “Diane” or handstand walking in the “Roaming” version. Scaling it further with hand release push-ups still delivered the same intent of the WOD.

Today Rob and Lindsay both completed “Roaming Diane” and it was a lot of fun watching them walk on their hands.

Congrats to the number of you who have hit WOD milestones recently. Marc hit 350. Jim Mc hit 100. John hit 50. I know there are many more than just that but those are fresh in my tired brain. I better get working on a 500th WOD T-Shirt. Or maybe it will just be a pair of Bedazzled Jorts.

Nutrition:

Focus on the quality of food you eat. Don’t waste time counting calories. Eat balanced meals with quality protein, healthy fats, and low glycemic non-starchy carbohydrates to moderate your insulin levels (the fat storage hormone) and you will be well on your way to a healthy body.

“Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journal preview video [wmv] [mov]

Climb, Throw, and Run

As Many Rounds As Possible in 15 Minutes:

2 Rope Climbs (15′)
20 Wall Balls (20#/14#)
200m Run

Results

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“Why We Get Fat (Condensed)” and “Why We Get Fat (Unabridged)” with Gary Taubes, CrossFit Journal preview video [wmv] [mov]

Team "300" and "Lynne"

Main Class:

Partner up and complete “Team 300” for Time:

25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135#/95#)
50 Kettlebell Clean and Jerks (35#/26#) Alternate 25 reps per arm
25 Pull-ups

* Athlete 1 begins a 400m run while Athlete 2 begins completing the listed exercises above. Switch after Athlete 1 returns from the 400m run and continue to alternate working/running until all reps are completed.

Advanced RX Class:

“Lynne”

5 Rounds for Max Reps:

Bench Press (Bodyweight) for max reps
Pull-ups for max reps

* Rest as needed between rounds, no rest between bench and pull-up max attempts

Results

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Feet down and feet up – Benching and Floor Wiping:

Yesterday after the Main Class but before the Advanced RX Class everyone kinda milled around. People kept asking when Michelle was going to show up (I know it’s a surprise that she was late for once). I assumed it was just that all the women (plus Sean) really wanted to get their chatting on. When she finally walked in everyone gathered around and surprised us with a Christmas surprise that Santa could not top: a date night off from the box, kiddo and dog; reservations at the Westin hotel, massage for two and a classy dinner!

We are extremely thankful and humbled by the incredibly generous Christmas gift from all of you in the SnoRidge family. Thank you all for everything and we can’t wait for our night out in a couple weeks. We love you guys! Jingle BAM!

Notes:

Christmas Schedule:

Normal week Monday through Thursday
Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!
Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am and 10:45 am (No Advanced Class, sign up for one of these times in the box)
Monday 12/26 we are closed!

This box is amazing. Even cooler is they live in it. “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov]

Jeremy having fun with Handstand Walk Sled drags:

"Wall Ball Jackie"

For Time:

1000m Row
50 Wall Balls (20#/14#)
30 Pull-ups

* Pair up and count your partner and judge rep quality. After one athlete completes “WB Jackie” swap.

Results

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Quotes of the Day:

“Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill

“If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. “Here comes number seventy-one!” Richard M. Devos

Tonight three of our women took the SRCF Advanced RX Skills Test. While they did not pass the required number of “go’s” all of them did outstanding and should be proud of their efforts, attitudes and success. They narrowly missed it. None of them hung their head and all of them left knowing what they need to go work on for the re-test. They left hungrier and motivated to pass it. Each of them PR’d something (or things) in the test. All of them (me included) had fun.

That’s the real point right? If our training isn’t fun it probably isn’t really worth it. Don’t lose sight of the big picture. Stay dedicated, persevere, and keep your goals high. Put the work in and take responsibility for whatever your goal and watch it turn into an accomplishment.

“CrossFit Chronicles: The lure of the R/X” – phillyburbs.com

Abs and Hammies

5 Rounds for time:

400m Run
25 abMat Sit-ups
25 Good Mornings (45#/33# bar or Green: M/Blue: F band)

Results

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Big Kip:

Banded Good Morning and Bar Good Morning with Rob and Luanne:

Notice anything different in the pictures above? Other than a band and a bar? You really shouldn’t. The movement pattern is the same for the Good Morning. Both Rob and Luanne show good position and an emphasis on a flat back, tight core, and a flat or slightly arched spine in the lumbar region. With the bar the elbows stay up to help keep the back from rounding. With the band the hands hold the band like ski poles and the shoulders and chest stay up with the chin to maintain a flat back.

As an assistance exercise the Good Morning helps train and strengthen the hip extensors which will aid in deadlifts, clean, snatches, squats, etc. Always keep the chin up and the core tight to avoid rounding the back and risking injury. If you look like a turtle shell you are in the wrong position. The other effect of these is that with or without a heavy load when done correctly your hamstrings will hate you in 1-2 days.

“Training With Champions: Parts 1 and 2” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Notes:

Please take the Mobility survey on the upper left hand side of the site.

Advanced RX Class test is tomorrow night at 7pm for Lindsay and Laura M. Please come early and warm-up upstairs. Only one spot remains open. There will be a make-up day/time but that is TBD.

Powerful Snatches

Strength WOD:

20 Minutes to work up to a 1RM of:
Power Snatch

* Stay light for 10-12 minutes to focus on form and technique. No muscle snatching.

Checkout WOD:

10 Rounds for time:

3 Power Snatch (75#/55#)
6 Push-ups
9 Squats

Results

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Attention Team Squatch: Please take the Mobility Class survey on the left side of the link. This will allow us to determine if any changes to the schedule or class will be made.

Power Snatch Demo from Catalyst Athletics: “The power snatch is a snatch received and stopped with the thights horizontal or above.”

Amazing demo below of a 345 lb. full snatch by US Olympian Kendrick Farris. The slow mo shows amazing power and extension and speed under the bar. Same principles apply for the power snatch only you must be more agressive and faster under the bar into the overhead squat position.

Notes:

Before I forget we want to send Amanda and Mike huge chest bumps and butt slaps for hosting the 1st Annual Paleo Potluck and Ugly Christmas Sweater Party on Saturday night. It was an awesome time and the sweaters had to be seen to be believed. Compromising and embarrassing pics have been posted to Facebook (of course) for you to ridcule and enjoy.

"Elizabeth"

21-15-9 Reps Each for Time:
Squat Clean (135#/95#)
Ring Dips

Results

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Previous results

Growing up my parents were big on putting things away. Especially my dad. “Leave it better than you found it.” “Put it where it belongs.” “Work smarter, not harder.” All things I heard often. They were ingrained in me. Whether I was having to clean my room, put my skateboard and ramps away it was the same message. Even as a Boy Scout on camp outs, he would make sure we kept our tents clean, our gear stowed, and things in its proper place.

Growing up as a military brat this was pretty normal, and when I joined the Army after college I had no problem adjusting to a load plan, equipment layout, or a motorpool inspection. As a tank platoon leader I was pretty emphatic with my crews about ensuring things were stowed correctly and in the right spot. Why? Because when the shit hit the fan, you should automatically know where “it” is. Also if you put “it” away the other members of your crew or platoon should know exactly where to look should they need “it“. That ensured discipline, attention to detail, a relentless focus on doing things right, and making them second nature so that you don’t get sloppy, lose things, or waste time and effort.

What‘s the point of this? Well in our gym we have specific spots for where “it” goes. The kettlebells are lined up smallest to largest. Dumbbells are stacked neatly in pairs one on top of the other. The abMats are stacked on a shelf. Bands are hung by color on their pegboard. Rowers stored upright and staggered. Bars are grouped in the bar holders. Jump ropes on the wall. Box jumps are stored with the ones that are alike. PVC’s in the bucket. BUMPERS stacked NEATLY and by the correct WEIGHT! That means 45‘s are in the 45 lb. stack. The 10‘s, 15‘s, 25‘s and 35‘s are also in their respective stacks and not mixed together.

Lately this has become an issue. We put labels over the stacks with numbers on them to make it easier yet somehow 10 lb. bumpers end up in the 45’s pile or 15’s and 25’s are mixed together. One 35 lb. plate in the middle of 45’s. Really? Bumper plate fail. This creates extra work to fix it and is just a no-go.

Why the rant? Because each day when you come in for the WOD you need to know where to find “it”; whatever that may be. After you use it then it goes back where it belongs so the next person can use it, and not waste time looking. This also keeps things neat, organized and free of clutter around the gym. You see in this box we don’t allow for things to just go wherever anyone wants. If you got it out then put it back where it belongs. If it happens to be messed up then please “leave it better than you found it.”

P.S. if this doesn’t fix it there will just be more burpee warm-ups!

The Ring Dip Standard:

Top of shoulder below elbow. Full lockout.

Alternative training methods: “The Tug Toner” by Jimmy Kimmel, YouTube