WOD – Page 579 – SNORIDGE CROSSFIT

Penalty Swing

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM:

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

* If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest “time penalty”

** Go RX + by choosing a heavier kettlebell

Results

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Similar to our very own “Penalty Box“, this one is truly a non-stop penalty. Cooked up by Mark B., Moe and I last weekend we thought this WOD was just too good not to share with you all.

Notes:

Everyone needs to watch this. Nadia from CrossFit Belltown crushes 100 pull-ups in 2:53 [wmv] [mov]

Nadia owns pull-ups. I still remember my Level 1 CrossFit Cert in 2008 where she was the demonstrator that made kipping look so graceful and easy (like every other movement that she does). She also taught Michelle the butterfly kip that Michelle taught me after her cert. I suspect one of these days we will be talking about a video of her doing 100 straight pull-ups.

Speaking of amazing feats, Pat rowed a 20k in 75 minutes 15 seconds on his “vacation”. That’s a pace of 1:52 per 500m! For over an hour! Also Autumn ran the Rock ‘N Roll Half Marathon this past weekend in 2:24! Great job to both of you.

The Overhead Squat from Patrick Cummings on Vimeo.

The Hierarchy of Elite Fitness…

Rest day today!

Each element is dependent on the foundation beneath it. If the foundation is not solid then all of the levels above it suffer.

Sport/Specialty:

Olympic Weightlifting:

Gymnastics:

Strength and Conditioning:

Nutrition:

Of course don’t forget to stretch and rest!

Speaking of foundations, remember that the foundation of most functional movements is the air squat (press and deadlift being the others). Build a better air squat and your foundation will get stronger for lifts (like the front and back squat, thruster, clean, overhead squat, snatch) and exercises (such as wall balls, lunges, med ball cleans, box jumps, kettlebell swings, pistols).

CrossFit Park City Air Squat Instruction video

Jello Legs

5 Rounds For Time:

50 Ft. Barbell Overhead Walking Lunges (45#/33#)
21 Burpees
* Let your trailing knee gently kiss the ground on each lunge

Results

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Quote of the day: “I pay for this?!” ~ Cathy mid burpee

Cathy and Jello Legs:

What’s tougher than walking lunges? Overhead weighted walking lunges. What’s even worse than that? Adding burpees! This main site WOD is a classic hard hitter. Who’s quads are feeling happy?

Coaching tip: The Barbell OH Walking Lunge with Adriana

Barbell overhead in a wide grip (either snatch/OH grip or push press grip)
Active shoulders
Look straight ahead
Lunge forward, keeping knee behind the toe box
Trailing knee gently kisses the ground
Step long and through continuing this pattern
Rest in place with barbell on the ground; not continuing to walk forward

This fires me up! Watch “Death by Clean and Jerk” with Mikko Salo, CrossFit Journal Preview video [wmv] [mov]

Notes:

Saturday schedule: “Awesome” practice will be held at 9am and 10am tomorrow. 9am is full, 10am is open! Come celebrate Moe’s birthday with a WOD…

Do you take Fish Oil? We are working with Barlean’s to get more info around pricing for group orders. Let us know if you are interested as they have great quality fish oil (both adults and kids).

You asked for it! Literally! Want to know what is sugar or artificial sweetener? Or how it is cleverly marketed and packaged into what we eat? Want an easy list to identify them? Whole9 took the suggestion from our workshop (can’t remember who asked) and posted about it. Read Whole9’s “Sugar = Sugar = Sugar“

Pulled Apart

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
200m Run
12 Pull-ups
15 Sumo Deadlift High Pulls (95#/65#)

Results

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M Pulls:

The sumo-deadlift high pull ideally develops powerful hip extension and strong shoulders and arms while training a proper deadlift body position (with wider stance) and balance and coordination. Focus on those cues to ensure proper execution and remember to extend those hips, immediately pull to under your chin, and finish with high elbows.

Good elbows Fran!

Notes:

“You can’t fish oil your way out of a bad diet.” ~ Melissa Urban, Whole9

That said, here’s the Whole9 and Robb Wolf Fish Oil Calculator to determine how many you need to augment your nutrition and your health.

Here’s a link to the Whole9 blog post covering our workshop last week.

The Compound Crew and SRCF Trainer’s WOD today:

Double Under Ladder

Strength WOD:

Shoulder Press
1/1/1/1/1/1/1

Checkout WOD:

For Time:

5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder

* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1

Results

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Graham Pressing while Curtis completes “Kelly”:

On the Double:

Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took.

Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!

Notes:

Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!

Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.

The final WOD at the Canada Regionals [wmv] [mov]

Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?

"Kelly"

5 Rounds For Time:

400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

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Kelly AKA “Suckfest”:

What do you write about this one? Other than it is hard, it is a WOD worthy of being called “epic”. It is one that goes on the list of “been there, done that, never again”. The big part about this benchmark girl WOD is that it helps put other workouts in perspective. Long WOD’s = intestinal fortitude. This quickly turns to simply chipping away one rep at a time, while your brain screams “enough” and your legs scream “stop”. It inspires everyone to coach, scream, and encourage one another to just get it done, and not quit.

What better way to bring in your 100th WOD? Sangeeta and Nan celebrated their 100th today with this memorable one.

Want proof of how devastating this triplet is? See below.

The effects of “Kelly”:

Hanging a Round

For Time:

21 Hang Power Snatch (95#/65#)
800m Run
15 Hang Power Snatch
800m Run
9 Hang Power Snatch

Results

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Hang Power Snatches are difficult. They take practice and require speed. To learn them and get better at them you should use a load that isn’t so heavy that it goes from power snatch to muscle snatch to ugly anyway anyhow overhead. After some instruction and practice today, everyone was able to practice with the PVC, then a bar, then add weight to determine the load at which technique broke down and the power snatch went out the window. From there everyone did a great job at dialing it back to maintaining a load that meant “power”.

Speaking of power, a friend sent this short article below along that gives a great perspective on scaling and why it’s fundamentally important to all of us as CrossFitters.

Read: “Zatsiorsky, Scaling, and Power” by Jon Gilson from Again Faster

Also for those who want to know about simply the coolest game that everyone is playing, read more about how to: Play the Fish Game!

Sherry gets some “run support” while Deb gets extension:

Some of the crew representing at the Fall City Race this past Saturday:

Start Your Whole 30 Challenge!

(Saturday WOD)

5 Rounds For Time:
400m Run
25 Medicine Ball Cleans (20#/14#)

Results

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Fall City 5k/10k Results

Med Ball Sequence with Sean:

Yesterday was tons of people doing epic sh*t! There were 11 of you that ran the Fall City 5k/10k race, 8 of you that cleaned their way through the morning WOD, 2 who strung multiple muscle-ups, 33 who attended the Whole 9 Nutrition workshop, and over 50 plus that came to the BBQ afterwards. It was most definitely a success.

For those who attended the workshop we think it was a great education and discussion from Dallas and Melissa around proper nutrition and its effects on the body. Understanding insulin sensitivity and inflammation and the foods that promote more or less of it is vital to truly eating for long term health and success. Just some of what we learned: balancing macronutrients and the best sources of them, what foods are net acidic or alkaline in the body, fueling both pre and post workout, the roles of food on healing, recovery, and performance, and how the impacts of a prolonged unhealthy diet can lead to a life of metabolic derangement.

Take the Whole 30 Challenge and make the changes that will help you take charge and accountability to improving your overall fitness and health. Remember to make choices for quality in food and that just because it’s healthy doesn’t mean you are sacrificing deliciousness! We hope you enjoyed it, post your thoughts if you want!

Melissa and Dallas from Whole 9:

Thanks to everyone who came out and brought food and drink and hung out to witness our new ROWKILLA’s! That’s right we are crowning three people as Rowkilla, Jeremy D. who topped the fish game with a score of 2185 and young Ryan (Marc and Laura’s son below) who decided to row a 10k for an hour and 9 minutes and James (Pat and Steph’s son) who rowed a 5k while the rest of us ate BBQ. Nuts!

Ryan “Rowkilla”:

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

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Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details: Please bring a lawn chair if you can! We have several chairs but not enough for everyone. Otherwise be prepared for Caveman style seating. On the floor…

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Mark B. and probably the hardest Hero WOD yet, “The Seven”:

2K Row

For Time:

Row 2000m

Results

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Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?