WOD – Page 580 – SNORIDGE CROSSFIT

Strong Men

Yesterday was Mt. Rainier’s Strongest Man and Woman, a fundraiser for FragileX Research held at Rainier CrossFit in Puyallup.

Event one:

Farmers walk 100ft (Handles loaded to 190# each hand for men)
10 Box jumps (30″/24″)
Farmers walk 100ft
10 Box jumps
Farmers walk 100ft
10 Box jumps
Farmers walk 100ft

Event 2:

Clean and Jerk / Deadlift Ladder

Clean and Jerk, then deadlift, then clean and jerk for a total of 10 C&J’s and 10 deadlifts each. Deadlifts are with an Axle (Fat bar), C&J’s are with various odd objects to include logs, dumbbells, axles, etc. You’ll have 20 seconds to complete each lift and 10 seconds to move between platforms. After you’ve reached failure in one movement you can continue on with the other movement until failure.

Event 3:

30 Double unders
3 stone loads (200#/100#)
3 muscle ups
As many rounds as possible in 7 minutes.

Stay tuned for Results at RCF Strongest Man and Woman 6

Coach Mark, Rob and Derek all competed and represented yesterday for Team Squatch. It was an awesome day that had some very high level competition (over 16 athletes have been in Regionals Competitions, and 9 have been in the CrossFit Games as an individual or team athlete over the past few years), a big crowd, a very well run event, and just some cool accomplishments from our very own athletes.

Mark (who finished in the top 10), Derek and Rob were strong workout after workout against some very competitive men in the Under 200 lbs. division. Derek hit big PR’s on the farmer’s carry and deadlift/clean and jerk ladder, and Derek and Rob both moved heavy stones and knocked out muscle-ups for the first time in competition. All of them had fun, got a little out of their comfort zone, and came away with some great experience. It was also great to see a big turnout from SRCF in the stands to watch and cheer (thanks to all who came down).

One thing this event drove home is that even though it’s a part Strongman/part CrossFit competition, any CF’er can compete (Scaled or not), have fun, do new things, and benefit an important cause. Let’s get more of Team Squatch out there next year!

Mo Envy:

Tag Team "Cindy"

In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)

Results

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From CrossFit.com yesterday:

“At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.”

There is one way to do a correct push-up. Which one are you?

There is really only one way to get the most rounds out of this. Partner 1 starts on pull-ups, Partner 2 does push-ups, Partner 1 does Squats and records “Round”, Partner 2 does pull-ups, Partner 1 does push-ups, Partner 2 does Squats and records “Round”, etc. until 20 minutes is complete. Trying to alternate the work any other way causes transition delay and/or slows the team down due to excess fatigue from trying to push through more reps at once.

"Jack"

As Many Rounds As Possible in 20 Minutes:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Results

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“Jack“

Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). He was also a CrossFitter from Rainier CrossFit. Rest in peace.

Happy Veterans Day. Thanks to all have worn or currently wear the uniform in service to this great nation.

Notes:

Huge congrats to Meghann who got her 1st (then 7 more) muscle-ups tonight in her garage! (I saw a cell phone video)

As I thought about this tonight I realized that although Meghann is strong this was a not a movement in her wheelhouse nor was it “easy”. She has been practicing MU progressions, dead hangs, ring pull-ups, kipping, strict chest-to-bar, ring dips, bar dips, ring rows, and supine ring rows and more for the past couple months. Each time she has come in the box she has chipped away at a couple to a few of those movements and dilligently pushed through some strength and technique building that has all finally paid off. When she first started towards these she didn’t have a ring dip but a partial range of motion bar dip. She had kipping pull-ups but limited strict pull-up strength (and a kip that needed work). After A LOT of hard work this finally turned into muscle-ups. Incidentally she has ring dips, stronger pull-ups (both kipping, C2B, and strict), and now muscle-ups. From here it will be working on technique improvement, turnout, and building strength.

I hope to have a picture or a link to the homemade video to share soon. Chest bumps and butt slaps! I am inspired! What’s the lesson? Train your goats, be patient, and start on the small stuff. That is what gets to the “sexy” stuff.

Good luck to our Strongmen Derek, Rob and Mark who are competing in the RCF Strongest Man and Woman 6 tomorrow. For FAQ’s about the event go here. For those who are running in the Turkey Trot tomorrow for the 5k run don’t trot!

Happy Birthday Coach Rona!

4 Rounds for Time:

200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders

* Sub 8 pull-ups per 1 rope climb to scale (mustache pull-ups are RX+)

Results

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Happy belated Coach Rona! Contests (congrats) on a big PR one year later! (Next year you will have to do the men’s climbs and DL weight)

Tomorrow is Veterans Day. Schedule is the same as every Friday. We will be running a Hero WOD in honor of our Veterans. On Saturday we will have one Saturday class at 0930 with Coach Michelle.

Front Squat and Rope Climb WOD Demo with Chris Spealler – video [wmv] [mov]

Rowing Sprints

10 Individually Timed Max Efforts of:
100m Row

Rest as needed between intervals, post time of each row

Checkout WOD:
2 Minute Challenge of Max Hand Release Push-ups

Results

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2 Minutes HR Push-ups in Action:

So much for an “easy” day!

Lots of fun today watching people row hard and cheer harder. Rowing technique was a focus and the tips many learned from Anna C. at Saturday’s rowing clinic were put to use. After the pulling was over a quick 2 minute challenge of pushing and falling on your face was in order.

Attention StrongMen!

“Coaching Points for Lifting Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

Here are answers to the FAQ’s around this Saturday’s Rainier CrossFit Strongest Man and Woman 6. Competitors make sure you read up, get there with time to weigh in between 8-9am, and be there for the mandatory rules briefing at 9am.

For you runners make sure you register for the Turkey Trot 5k and Kids 1k here. If online registration is over, then you can register the day of the event.

For the rest of you CF’ers, there will be one class at 9:30 am with Coach Michelle. No Kids class (Session ended last weekend) and no Advanced RX Class.

Happy Birthday Steph!

5 Rounds for time of:

11 Hang Power Cleans (115#/75#)
5 Handstand-ups
30 AbMat Sit-ups

Results

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Steph B. cleans her way through her Bday WOD:

Another week and a couple belated birthday WOD’s on tap to celebrate Steph (11/5) and Rona. Enjoy!

Notes:

Break out your most awesome and ugly Christmas/Holiday sweater and mark your calendars for December 10th for our SRCF Paleo Potluck and Ugly Christmas Sweater Party! Amanda and Mike are hosting and it’s an adult only party. For those on Facebook an event has been created. We will also put the details up on the whiteboard in the box. Pick a dish to make and get a sweater because it’s gonna be fun!

For those wondering about stone loading (one of the exercises this Saturday at the Strongmand/CrossFIt competition at Rainier CrossFit) here is a video demo from the expert himself.

“New to Atlas Stones?” by Rainier CrossFit

Coaching tips: Hang Power Clean w/Spencer

When receiving the bar in the finish position of the power clean (hang or full), keep the torso upright and drive the elbows forward to allow the bar to front rack on your shoulders. Grip should be outside of your shoulders and knees sllightly bent. Keep your weight on your heels with feet under the hips/shoulders. Stand the weight all the way up to full hip extension before lowering the bar.

"Karen"

For time:

150 Wall Balls (20# to 10′ target/14# to 9′ target)

Results

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Quote of the Day: “Begin at the beginning and go on till you come to the end; then stop.” — Lewis Carroll

Yay Wallballs!

The return of “Karen”. We haven’t done this in over a year. It was time to bring it back and for many it was a first time as well. This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD!

While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout. At one time or another we all get caught up in how intimidating a WOD can be. I know I do. However letting it get to your head to the point that you either a) talk yourself into performing poorly or b) avoid the WOD and skip it altogether will result in sub-par training, less than ideal effort, a potential for injury, or a missed opportunity. Instead try to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the suck.

Today was cool to see so many people give each other strategy, tips, encouragement, and face something head on that many dread. After it was done the feeling of accomplishment more than made up for the burning legs, raspy cough and dead arms. Congrats to everyone, you are one benchmark down and 150 wall balls fitter!

The Most Clutch Athlete in CrossFit by CrossFit Games

"A Large Glass of CrossFit Kool-Aid"

This post is a motivating email from Lindsay that we received a little over a week ago and just had to share. Congrats on your one year milestone. It’s been hard earned and no doubt you will reach every goal in your WOD book and continue to achieve new ones! I look forward to next year’s email.

“Today is my one-year Crossfit anniversary. I spent it doing five rounds of 7 man-makers and 400m runs in the Holiday Inn Express fitness room. I went out of my way this morning to ensure that not only did the fitness room have dumbbells, but that they had the flat-sided dumbbells in the appropriate weights. As my day of work played out, I looked forward to not sitting in a board room; to be done staring at a plate of muffins and a box of Tim Horton donuts. I’m not saying that I didn’t want to slip n’ slide across the table, open-mouthed into said plate of muffins, but it’s always easier to resist them when they’re not taunting me in person. My newly acquired (although admittedly weak at times) superpower to resist baked good is just one of the MANY things I’ve done/seen/learned/experienced because of my last 12 months of Crossfit.

I looked at the front page of my WOD book last week, and read the goals I wrote down on my first night of Elements. They were:
1. Do an unassisted pull up
2. Learn to do double-unders
3. Lose 20 pounds
4. Be confident enough to wear a bikini in public

I haven’t accomplished all of these goals yet…I’ve lost 15 pounds to date, and my swimsuit confidence is only at about 80%. BUT those were secondary to my pull up and jump rope goals. I’ve always been more excited to achieve performance goals, and happy if my appearance and waistline came along with them. One year ago, I was expecting to become a better athlete as a result of CrossFit, and mostly just hoping that my body and confidence followed suit. And in one year, I’ve gained all of that and SO MUCH more! Before CF, I had been trying to convince myself that I was past my prime…that I would never be as strong, as fast, as thin, or as good-looking as I was when I was swimming and training 30 hours a week. I was trying really hard to be okay with the thought of being average. It wasn’t working; no matter what I told myself, I was never satisfied with being “just okay”. Our box is the place that let’s me be my own superhero…to climb ropes, and swing on bars, and lift heavy $%!& over my head, and to generally work like hell to be better than average. I’ve gained a home away from home; the family of ninja’s I’ve always wanted. SRCF is my motivation at the end of a long day. It’s MY hour of the day. It’s where I go to laugh. And to sweat. And to cry. And to slap butts. And to lose some skin and blood. And sometimes…just sometimes…I’m lucky enough to have all of those things happen in the same visit. The road to Awesome is long, and I’m only a fraction of the way there. But the journey so far has been satisfying enough to keep me wanting to get there even faster.

I’ve also gained an entirely new perspective on nutrition. Food isn’t just something to eat anymore. It has a purpose. For the first time in my life, I purchased a book about nutrition. Seriously, I didn’t even do that for my Food Sciences class in college!

Oh and let us not forget that I’ve become involved in a love affair with lululemon! My husband not only knows about said affair, but he supports it. Sometimes, he even comes with me to watch!!! Now that’s a healthy marriage. 🙂

So I guess the bottom line is this…I HELLA LOVE CROSSFIT!!! And Team Squatch. And my muscles. And Dustin for pushing me to drink the CF Kool Aid.

…And my box. Take that how you will.

Cheers to another year!
Linds”

Rowing Standards

Team WOD for time of:

Partner one Row 500 meters and partner 2 starts the following stations:

20 Handstand Push-ups

20 Box Jumps (30″/24″ – Games Standard “Open Hips on Top)

20 Pull-ups

20 Wallballs (20#/14)

20 Knees to Elbows

Partner 1 Row 500 meters, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 2 Row 500 meters again, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 1 row 500 meters, partner 2 start Box Jumps….. Etc.

Results

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One hits “Menu – Back- Just Row” while the other tackles Box Jumps:

Rowing Instructor Anna C. warms up for the WOD:

Today started with a team WOD that alternated turns on a the torture device known as the rower or “erg” and multiple bodyweight exercises. Immediately after we were lucky to have Anna Cummins provide a clinic on how to row with proper position, technique, form, and rowing strategy for workouts. Her background is quite impressive as she not only is a CrossFitter (from CF Bellevue) and CrossFit/Concept 2 Master Rower, but also a Gold and Silver Olympic Medal Rower. She spent over an hour with 22 of us demonstrating, drilling, and coaching our group out of our bad habits and turned us into “mini master rowers” that are slightly armed and dangerous now for our next rowing WOD.

Michelle, Rona, Mark and I also learned a lot of good info and valuable cues that will help translate to becoming better coaches for teaching our box. Thanks to all who turned out and more importantly thank you to Anna for the first class clinic! Next summer we will have to take it out on the water.

Power Hour

Strength WOD:

1/1/1/1/1/1/1
Power Clean (Find your 1RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-up (Hand Release)

Results

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Quote of the Day: “The reason the clean is so critical to sports performance training is that it is a scalable way to develop power.” ~ Mark Rippetoe

From “The Power Clean” by Mark Rippetoe: CrossFit Journal

“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”

Power Clean: Exercise Demo Video – Catalyst Athletics

Good Morning!