WOD – Page 586 – SNORIDGE CROSSFIT

Skinny Dip

Did cavemen eat real foods or did they eat this stuff?

“Paleo/Zone Diet: So easy even a caveman can do it.”

The “Skinny Dip” was yesterday and also marked the end of the Paleo/Zone Nutrition Challenge that we started 7 weeks ago in February (Skinny Dip was the Body Fat Truck Measurement Re-Test). Time flies when you are cutting refined and processed carbs! Click the link above for the rules as posted back in February for reference. The top male and female winner are based on biggest % change in body fat composition. After realizing the hand-held body fat analyzer we used in the gym (for those who didn’t take a dunk) has a wide range of variance (some people’s results were very inconsistent when compared with the dunk tank and some were right on); we decided we could not include the few who used it in the chance to win the pot. However, for the “runner-up” everyone was included since we stated the runner-up would be chosen by your coaches based on “who made the biggest physical change in appearance based on before and after photos”. It just so happens the runner-up not only made the biggest physical change but lost the most weight overall! She also used the hand-held which we think under-represented her change in % body fat composition.

Before we announce the winners, here are some stats from the past 7 weeks of our challenge.

23 started the challenge
12 saw it through to the end
Of the 12 who weighed in and measured at the start and end, the total weight lost was 105.8 lbs.
Average body fat % lost per person was 3.18% for those who used the Body Fat Truck
Average weight lost per person was 8.8 lbs
5 people lost more than 10 lbs. each in 7 weeks
Since the start of the challenge Jana has had to have her wedding dress altered twice to make it smaller
Bonnie has participated in both of our Nutrition Challenges and been a CrossFitter since September ’09 and has lost over 50 lbs!

And the winners are…

Top male % body fat change is a 2 way tie:
Rob S. at 3.7% (6 lbs. lost)
Jim M. at 3.7% (12.6 lbs. lost)

Top female % body fat change is:
Rona at 4.3% (10.6 lbs. lost)

Winners will split the pot and also get a paid 1 year CrossFit Journal Subscription from SRCF!

Runner-up:
Rachel who lost 14.7 lbs.

Rachel completed Elements in February with her husband Greg and both of them signed up for the Nutrition Challenge almost right away. They switched to a hardcore Paleo/Zone diet and have been fitting in CF 2-3 times a week. She has made drastic changes in only 7 weeks in both her physical fitness level and overall appearance and Greg has lost 10 lbs. during the challenge. Both have gotten stronger and significantly fitter. We are stoked for them both!

Rachel wins a SnoRidge CF T-Shirt and a paid visit by SRCF to the Body Fat Truck for your next test!

Congrats to our winners Rona, Rachel, Rob and Jim, as well as to everyone who entered and all who saw it through. We highly encourage you to stick with the changes you made and to think back to the Nutrition Discussion we held with Todd Widman to kick this thing off. As he said, “you train an average of 1 hour a day (or less). You have 23 hours to screw it all up!” So remember to eat right, train right, recover right and take care of yourself!

The next Box Challenge is to continue to make the nutrition changes a lifestyle habit. We will coordinate to have the Body Fat Test Truck come back in the summer.

Mad props to Fran and Kim who got their first rope climbs yesterday:

Congrats to Laura who earned her 100th WOD T Shirt this week:

"The Road to RX Challenge"

Mark and his “Jumpless Burpee”! Crazy mad skills!

Advanced Skills Test (WOD is untimed: Pass/Fail each event):

5 Front Squats 155/105 lbs
5 Overhead Squats 95/65 lbs
5 Deadlifts 225/135 lbs
5 Kettlebell Swings 70/53 lbs
3 Thrusters 135/95 lbs
15 10ft Wall Balls 20/14 lbs
5 Squat Cleans 135/95 lbs
5 Push Jerks 135/95 lbs
3 Squat Snatches 135/95 lbs
5 Presses 95/65 lbs
5 Push Presses 135/95 lbs
5 Sumo Deadlift High-pulls 95/65 lbs

3 Chest-to-Bar Pull-up
5 Ring Push-ups
10 Kipping pull-ups
5 Pull-ups – Strict
1 Rope Climb 15′

3 L Pull-ups

3 Muscle-Up
25 Push-ups

5 Slapping Chest Push-ups
10 Bar Dips

5 Ring Dips
5 Handstand Push-ups
10 Burpees w/ 6″ Jump
10 GHD Sit-ups (touch floor and then post at top)
10 Ring Knees-to-Elbows
10 Rebounding Box Jump 24″/20″ (Feet on box, open hip)
3 Pistol – right legs (Ankle Depth)
3 Pistol – left legs (Ankle Depth)

10 Consecutive Double-Unders (No singles)

* All reps unbroken and no rest except barbell movements and wall ball which require hands on bar/ball or to remain in rack position. For consecutive wall balls, ball must touch over 10 ft. line or no go, drop = fail

** Movement standards reviewed in box, full hip crease below parallel, full hip extension at top of all squat movements

*** Full lockout with ears in front of arms at top of pressing movements

**** Ring movements require turnout at top or lockout and turnout at bottom for MU

***** Push-ups require shoulder below elbow, pull-ups require chin over bar

Standard Skills Test (WOD is untimed: Pass/Fail each event):

3 Front Squats 95/65 lbs
3 Overhead Squats 75/55 lbs
3 Deadlifts 185/115 lbs
5 Kettlebell Swings 53/35 lbs
3 Thrusters 95/65 lbs
10 9ft/10ft Wall Balls 20/14 lbs
3 Squat Cleans 95/65 lbs
3 Push Jerks 95/65 lbs
3 Squat Snatches 75/55 lbs
3 Presses 75/55 lbs
3 Push Presses 95/65 lbs
3 Sumo Deadlift High-pulls 95/65 lbs
3 Ring Push-ups
5 Kipping pull-ups
3 Pull-ups – Strict
1 Rope Climb 10′

1 Muscle-Up
10 Push-ups
3 Bar Dips
2 Handstand Push-ups (Floor for M; 1 AbMAt for W)
7 Burpees
10 Weighted Sit-ups 45/25 lbs
7 Knees-to-Elbows
5 Box Jump 24″/20″ (Feet on box, can rest between reps if needed)
2 Pistol – right legs (Med Ball Target)
2 Pistol – left legs (Med Ball Target)

7 Double-Unders (Singles between DU’s allowed)

* No rest on barbell movements and wall ball which require hands on bar/ball or to remain in rack position. For consecutive wall balls, ball must touch over line or no go, drop = fail

** Movement standards reviewed in box, full hip crease below parallel, full hip extension at top of all squat movements

*** Full lockout with ears in front of arms at top of pressing movements

**** MU does not require turnout, cannot be a jumping MU

***** Push-ups require shoulder below elbow, pull-ups require chin over bar (rest between reps allowed)

Many of you wanted to have another challenge. Well today was one. It was a challenge to see where you are with several basic, intermediate and advanced skills. The key word is skills. I emphasized skills because these require just that; skill. You cannot simply be “in shape” or a fast mover and expect to be able to do these. Inspired by CF Oahu’s similar RX Challenge; these WOD’s (both the standard and advanced) were intended by us to test the skill movements and loads that are fairly common in the majority of CrossFit programming. The exercises picked represent Olympic Lifting, basic barbell strength lifts, gymnastics skills and bodyweight skills, movements that demand core strength and coordination, and the generation of power through explosive hip drive. We substituted a few exercises in, switched loads, and after careful consideration kept or modified the standards for which reps would count. Could they have been heavier or harder? Sure. However these are the common ones that when combined with cardiorespiratory endurance exercises form the basic workout of the day that is as RX’d (Prescribed). Some may have seemed easy to you but remember how difficult these skills were after only a month or two into CrossFit?

This test also helped us on a few other fronts, all of them centering around assessing how you are progressing as athletes and what we need to progress and focus on as your coaches. Most importantly it should have helped you identify what specific areas are your strengths and what areas are your weaknesses. You get fitter by training your weaknesses and maintaining your strengths. If everyone was a disaster on the barbell lifts that would reflect on us. If no one could get a specific exercise then shame on us as well. If you were all outstanding across an exercise or a particular domain than that would help highlight what we have done right.

This also helped us begin the process of selecting who will be on our Affiliate team, “Team Squatch” for the CF Games Regional Affiliate Cup Qualifier on May 15-16th in Puyallup. There will be 30+ teams vying for 6 spots to advance to the CF Games in July. Our goal is to field a team from those who have been actively training together that is best equipped and able to accomplish any WOD that is required as a team. We cannot afford to scale, so having a team that is most well rounded across the general and advanced skill-set of CrossFit and fitness is pretty important.

So how did it go? Overall we could not have been anymore stoked with the progress all of you have made. It was so satisfying to see 20 people (Michelle and I included) buzz our way through the skills today with more “pass” than “fail” scores. Many areas showed broad improvements from those first days of Elements to where we all are now. Today helped serve as a focused coaching opportunity to remind you all about good form, proper movement standards and efficiency of technique. It was also an incredible opportunity to sit back a moment and realize we have a bunch of men and women doing pull-ups and climbing ropes, lifting heavy stuff, throwing and swinging heavy objects, sprinting with sandbags, and jumping rope like Rocky training for a fight with Clubber Lang. That’s fitness!

We hope you had fun, we will do this one again. If you need your results we have the scoresheets in the box and can make you a copy for your logbooks or BTWB.

Post Skills Challenge there was a little fish tournament. While Jeremy may have won it doesn’t say much that he beat 5 year old Maya who racked up a mighty impressive 700+ points! If all else fails, Maya will make the team!

Results

View this photo

Rowing for Dummies

* Not you all, the dumbbells!

For Time:

21 Dumbbell Push Press (40#/25#)
500m Row
18 Dumbbell Push Press
500m Row
15 Dumbbell Push Press
500m Row

Results

View this photo

Couples Retreat on the Rowers:

More WOD pics:

Tough week of sledding for all. If your hamstrings aren’t sore it means you didn’t get in the box! Today was a quick push-pull that still left you on the floor when all was said and done.

Come in Saturday for the 10am and 11am and give your best at the SRCF “Road to RX” Challenge. This will be fun! For those who want to see what skills they have in their toolbox and which ones are still under construction we will have a WOD that will be pass/fail; go or no-go. There will be an Advanced Skills Challenge WOD (that is mandatory for the Affiliate Team) and a Standard Skills Challenge WOD. These are based on CrossFit Oahu’s RX Test (posted the other day) but modified to what we want to test and emphasize. Certain skills were removed, some added, some modified. Details will be reviewed along with standards. You will get a judge and be broken into groups. If you elect to not do the challenge that is totally okay. The rowers are available and will be set up for a nice 5k row.

Notes:

Congrats to Judi who completed Elements this week and will be a regular at the 6am class!

Saturday is “Skinny Dip” day. Or with the recent snow and cold maybe it’s more like a “Polar Bear plunge”. Come in and get dunked to see what your body fat composition is. Bring your suit and towel! Cost is $49 for 1st time test and $35 for a re-test. For those who have stuck with the Paleo/Zone Nutrition Challenge this is the check in to see how much your 7 weeks of discipline and consistency have paid off. We can see the difference in so many of you and it’s so great to watch the transformations that have occurred.

Fire In The Hole

Strength WOD:

Front Squat

1/1/1/1/1/1/1

* Work up to 1RM (1 Rep Max)

Check Out WOD Immediately After:

As Many Rounds As Possible in 10 minutes of:
10 Front Squat (95#/65#)
10 Ring Dips
10 Double-Unders

Results

View this photo

The key to the Front Squat, get your butt back and get down in the hole. Learn to fire out of it with your chest up, leading with your elbows. Weight should always be on the heels with the elbows high.

Quote from Chris Spealler (one of the top elite CrossFitters) Q: “So how do you train the mental aspect?” A: “You just go THERE.”

So what does “going there” mean? Rather than having me try to explain it go read what Kallista Pappas wrote on the topic. This is perfectly stated. We all need to learn how to go THERE. Oh and in case you are wondering, her poster is the one framed in the box. The one that says you just got schooled by a 14 year old girl.

“Where is THERE?“

Coaching Tip:

Full range of motion on a ring dip means the shoulder drops below the top of the elbow joint (As Ryan shows below) and then locks out at the top:

Notes:

Reminder for the Saturday BodyFat Test. The truck will be here at 7am to 12pm and you will need to sign up in the box for a slot. You’ll need your swimsuit and cost is $35 if it’s a re-test and $49 for 1st time. I would encourage you to get it measured. Make it your baseline if you are new or your yardstick for seeing how you have done if you kept up with the Paleo/Zone Nutrition Challenge. Saturday class for 10am and 11am will be open and we won’t try sign-ups this week. Just to stay constantly varied (actually because so many are on vacation).

Hill-acious

8 Rounds for time:

100m Hill Sprints (rest on return to starting line)

Then For Time:
100 Pull-ups

Results

View this photo

Hill-acious Sprints:

Recover:

According to Urban Dictionary “Hellacious” is defined as: “an adjective used to describe something horribly bad. Or extremely bad, unpleasant, horrible. Or to emphasize intensity of something.”

My favorite though? “Something so wickedly awesome that you can’t think of any other word to say but hellacious.” I would describe sprinting up the hill as hill-acious. Wickedly awesome yet horribly bad at the same time. Perfect for a WOD. We will have to mix it up with a sandbag sometime. That sounds hellacious too.

Coaching Tip: Butterfly pull-ups are a circular motion pull-up that requires a faster cycle time, harder pull, and immense coordination when compared to the normal dead-hang pull up or even the basic kipping pull-up. Note that the legs are already behind the body when the arms are extended as you “fall” or slide past the bar. As you hit the bottom of the hang the feet fire forward while simultaneously pulling up into the circular motion on the bar. This means a faster (yet tougher) pull-up. The faster the cycle time the greater the power output.

Watching Mark B. do Butterfly Chest-to-Bar Pull-ups makes me wonder how fast he could do 100 chin-to-bar pull-ups. Amazing!

Take a Bow

3 Rounds for time:

50 Double Unders
50 AbMat Sit-ups
50 Good Mornings (45#/33#)

Results

View this photo

Good Morning with Rona:

Banded Good Morning with Moe:

The trend continues. Hard work and persistence pays off. Congrats to Sangeeta for her first rope climb! Just yesterday she was learning how to lock her feet. Congrats to Steph as well for kipping multiple pull-ups together today too!

Notes:

Welcome to Judi who began Elements today and rocked out two rounds of “Baseline” in her first CrossFit WOD!

Sign up for your time slot in the gym for the “Skinny Dip” Body Fat Re-test this Saturday to end the Paleo/Zone Nutrition Challenge. We can’t wait to add up all the pounds lost!

This Saturday those trying for the Affiliate Team are completing as part of the selection process a “RX Skills Challenge” for their WOD. There will be 32 skills based on the same test that CrossFit Oahu runs. These will test a wide range of fitness and will use exercises that include barbells, dumbbells, gymnastics skills, medicine balls, box jumps, kettlebells, ropes and bodyweight. The tests are pass fail; go or no go. We want to run this for the rest of the group but logistics (and equipment) will prevent it for scaling, so we will have an alternate WOD for the main 10am and 11am class (no sign up required). If you feel confident that you can attempt the barbell and dumbbell loads and gymnastics skills as RX’d then you are certainly welcome to give the Skills Challenge a go. You don’t have to be able to do them all to try! (Why did I use so many exclamation points today?!!!)

For a sneak peek look here:

Continue reading “Take a Bow”

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

View this photo

Jason gutting it out:

Burpees done right:

This WOD came from Jogo Gym (CrossFit Bellingham) and was one workout that was used in their throw-down last year for local athletes who were prepping for the 2009 CF Games Regionals. I remember later trying it along with Michelle and it literally floored us. So this year we figured in the spirit of the Games we would bring it out. Speaking of the Games, we are officially in the next phase of the road to the CrossFit Games. All of the Sectionals are now complete worldwide and the next step is the Regional Competitions where over 1350 men and women will battle it out to send 90 finalists to the CrossFit Games Finals in July to crown the “World’s Fittest Man and Woman”.

Read more about the next phase along with some interesting stats at “Congratulations Athletes” from the CrossFit Games site.

Now to give a huge high five to Rona for her 1st rope climb tonight after the WOD. She was feeling “Bionic” and climbed right up! The sky is literally the limit for you!

Notes:

Welcome back to Jeff who is back in the box after a little time off. Nice to have you in here and remember to take it one WOD at a time. 😉

This Thursday is “ladies night out” at Ana’s. See Lorri, Michelle or Moe for more details if interested.

From CrossFit.com: “Trainers vs. Trainers” from the Second Annual Certification Staff Trainer Summit [wmv] [mov]

Easter Egg Hunt For Time

Here’s to the Easter Bunny bringing kettlebell eggs to your little ones. We wish all of you a Happy Easter and if you don’t observe it then we wish you a happy Sunday!

Yesterday was Lorri’s last Saturday class, and it was a memorable one!

"Karabel"

10 Rounds for time:
3 Power Snatch (135#/95#)
15 Wall Balls (20#/14#)

Results

View this photo

“Karabel” is a mash-up benchmark WOD. Taking Karen (150 Wall Balls at 20# men/14# women) and combining it with Isabel (30 Snatches at 135#/95#) creates this little monster that ends up with the same number of reps but with a different approach. There are several ways you can mash benchmark’s together or mix them up and a couple are in the programming in the next month or two. Look for possible rowing, team, or heavy variations and maybe even a backwards version. The possibilities are almost endless.

Notes:

Traveling? If you are gone for business or vacation don’t forget to consider fitting in a WOD. You can download a list of Bodyweight WOD’s here on our site (right hand side) to use or think about looking for another CrossFit Affiliate to drop in on. The experience of visiting another box on the road is a bunch of fun and good exposure to the rest of the community.

Go get a massage! It’s worth it to get outstanding attention paid to removing the stiffness, tension, adhesions and pain points we build up through everyday work and CrossFit. I got one today, and what a difference it makes. Travis told me recently something that his massage therapist told him, (which I’ll paraphrase); “If you are going pretend to be an elite athlete and train like one, then you have to eat, sleep and recover like one; including taking care of yourself with regular sports massages and stretching.

Don’t forget if you bring a SnoRidge CF business card with you to North Bend Therapeutic Massage you can get a discount off a 60 minute massage (which works out to a very affordable $55 for an hour of myofascial release, sports, or deep tissue massage). Get more info from us in the box.

Go watch some cool video of the women’s highlights from the New England Sectional s [wmv] [mov]

"Jorge"

Happy Birthday Jorge (or Hee-hey)!

Pick your poison:

For Time:
5000m Row

Or:

“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups

Results

View this photo

The choice today was simple; short vs. long, cardio respiratory endurance and stamina vs. speed and power. Both WOD’s are epic in scope and very effective. I programmed the choice of two because Jorge has long threatened or begged to be able to have the “opt-out” to do Fran or a 5k row over any particularly unpleasant WOD he didn’t want to do. Over time we granted him two “Get out of jail free” or “Ace” cards that he theoretically would be able to play if he chose to do so.

Jorge also has been sweating a little just what I would plan for his birthday workout, knowing I would include something he hates (running or burpees) with something he likes. So he kept saying if he didn’t like his birthday workout he would just pull one of his “cards”. In the spirit of April Fool’s yesterday I decided to post a fake WOD on Beyond the Whiteboard today consisting of his most hated exercises: 5 rounds of 400m runs and 15 burpees. I just knew he would check it today to preview the WOD before he came in. Knowing it was going to be storming and pouring down rain it could not have been a better set-up. I think I actually heard his screaming from his house when he checked the workout this morning. I know Jana sure did. The real workouts were actually his two “Ace” cards and the plan that everyone would get to choose what they wanted to do.

There were several PR’s today for Fran as well as 1st timers for both WOD’s. Congrats to all of you especially the personal bests. The energy at the 5pm class with Moe was intense and motivating as people were just going after it. Bridget and Pat were exceptionally impressive or insane depending on your point of view. They did both WOD’s! WTF!

Congrats Jorge on an excellent birthday and we are glad you liked your present! You now have one less “Get out of jail free” card. Use it wisely.

Jorge expressing his feelings about his choice of the 5k Row:

Notes:

Saturday classes (10am and 11am) will be indoors so have no fear about the weather conditions. Affiliate Team members meet at 9am. Next week we will begin testing for Team Squatch spots (3 women and 3 men) beginning Saturday.

We are going to have a sign-up sheet in the gym this Monday for the “Skinny Dip” Body Fat Re-test on Saturday 4/10 to complete the Paleo/Zone Nutrition Challenge (nice nickname of “Skinny Dip” to Rona BTW). Sign up for your spot and bring a towel and swimsuit for the water tank. If you didn’t test the 1st time and want to you are totally welcome. 1st time test is $49 and re-test is $35.

We are excited for everyone who participated as the progress has been significant. Many have kept up with the weigh-in’s, some with diet logs, and overall the eating habits have changed for quite a few. Make it last. Make it stick. We will crown the champs next week!