WOD – Page 601 – SNORIDGE CROSSFIT

Test Week

CrossFit Total:

Back Squat 1RM
Press 1RM
Deadlift 1RM

Or:

5k Row for time

* This will be repeated tomorrow where you must complete the WOD you did not do today

Results

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Quote of the Day: Jim M. ~ “I’ve been waiting a long time for this WOD (CF Total). Too bad I’m not in better shape.”

Moe coaching and encouraging Jana and Eric through some PR’s:

Today we finally tackled the CrossFit Total and the 5k row. This test of strength and endurance will be split across Monday and Tuesday of this week to allow us to get everyone through. On Wednesday we will test basic CrossFit skills and metabolic conditioning with a time honored benchmark that the majority of you are familiar with (it ain’t Fran!). There will also be a make-up day for anyone who misses one of the test WOD’s on Thursday. These three CrossFit WOD’s will allow each of you to gauge areas of weakness, strength and skills to learn, improve or maintain. In a few months we will repeat it for you to gauge improvement.

Having enough equipment, the right amount of time, space and logistics for a CF Total have been a thorn in our side for some time. Same with the 5k row. You need rowers! Not only that, we wanted to ensure there was adequate experience with the three Total lifts, max lifts, and strength WOD’s in general. This test of general strength is time consuming. It takes space, racks, and coaching. Pairing it with a 5k row and splitting the class allows us to get this done over two days for a large group.

Tips for the Total:

When you come in tomorrow for your total or your row, warm-up with a vengeance and move efficiently. Especially for the Total. You will get one hour to complete it. Warm-ups included. If the hour ends, your total ends. So use the time to get your lifts in. Everyone was able to get it done today without losing reps to time.

Read up on how the Total is conducted and make your strategy. Knowing the rules, what weight to open with and when to try a PR is important. If it’s your first, just find your relative max for each lift (start with a lift close to your 3RM). If you know them already, then plan your warm-ups accordingly. Either way, remember that good technique and proper form is paramount. No slop, no unsafe movement allowed. We will gladly be watching and coaching!

Three rules:

Don’t be stupid.
Don’t be greedy.
Don’t be pig-headed.

Congrats to all who PR’d today on either the Total, a 1RM lift, or a 5k Row!

Video of “Barbells for Boobs”:

SnoRidge does “Amazing Grace” at King CrossFit (with Mark B, Jenna, Sean, Jeremy, Michelle and me):

Do your push-ups then rest!

Do your 30 push-ups and get ready for one “Total”-ly big week!

This week will establish some baselines or set some new totals and PR’s. You will have the opportunity to test yourself in strength, cardiovascular/respiratory endurance, and gymnastics/metabolic conditioning across several days. Don’t worry, we will also have a great “normal” or non-test WOD to round out the week. There will also be a make-up day opportunity for those who miss a day. As in everything we do in our box, use your head. Technique, form and safety are paramount over intensity or just going for numbers.

The best way for me to illustrate what I mean about using your head and not doing something just for numbers?

Watch this video (specifically the “deadlifts” at the end). When going for a max effort lift, if the desire for a weight pushes you into something that resembles a position in which you are attempting to blow your spine out of your ass then rest assured as your coaches we will stop you and the attempt will be over. It’s always better to live to fight another WOD, just remember to train hard and be awesome.

“Dangerous” starting at 1:14 into this video – [wmv] [mov]

"Barbells for Boobs"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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Michelle and Sean lift Barbells for Boobs:

Team Squatch and the Kings at King CF:

Great event on Saturday for “Amazing Grace” and the Barbells for Boobs. We had 15 fellow Squatches go to King CF for a date with “Grace”. We are stoked at our turnout today! In total 48 people completed the WOD, many PR’d (with some insanely fasts times all around), all had a great time and the kiddos even got a CF Kids class when all the adults were done playing.

Sadly all of us either will know or have known someone effected by cancer. Funding research for a cure is equally as important in my mind as teaching health and nutrition to potentially avoid it. Today was for a great cause, funds were raised either via registration and donations in advance or at the box, and we all should feel good about supporting the fight against breast cancer and helping uninsured women get a mammogram.

Big thanks to Michael for organizing it and for the whole King CF crew for inviting us and letting us participate. Field trips to other boxes are fun and we need to do more of these in the future.

Also wanted to call out that Rona managed to do “Grace” while on vacation and did it as RX’d for the first time in a blazing 4:30!

More pics to come tomorrow.

"Mossy Stump HIll Run"

For Time:

1.36 Mile Sandbag Trail Run to Mossy Stump Hill and back

* Choose a vest, sandbag, or weight. Post load and total time.

Results (Pic to be posted tomorrow)

All Weighted Down and Ready To Go:

lululemon weight-vests?

Today was time to mix it up a little. We’ve been wanting to get out for a run to Mossy Stump Hill for class. I love this hill. Running hill repeats will be something that anyone considering Sectionals should be ready for. The weather mostly cooperated and hitting the hill down, up and back again is tough with or even without a vest or sandbag. The distance may be relatively short but running it for time is a good workout. Adding in the vest or bag to go as RX’d makes breathing (and running) all the more difficult.

Notes:

Tomorrow is Barbells for Boobs! For those planning on coming, rest up, eat a good breakfast, go forth and dominate! See you at King CrossFit. For the rest of you remember that the box is CLOSED Saturday and all are more than welcome to come to King and WOD with the rest of us for good times and a good cause.

There will be NO CLASS this Saturday here at SRCF!

16 October (Sat.) – “Barbells for Boobs” at King CrossFit. Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action

Location: King CrossFit, 200 South Tobin Street, Renton, WA 98057
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
“Go” Times: (arrive a little early to warm-up, let them know you are Team Squatch)
- Box opens at 8:30am
- 1st wave at 9am and goes every half hour until 12pm
If you have kids then they can try CF Kids at 11:30am if there are open spots!

Birthday 2 for 1

4 Rounds for time:

26 Kettlebell Swings (53#/35#)
41 Box Jumps (24″/20″)

Results

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JLo, Tomkat, Bennifer…J-La?”

Happy Birthday to Jenna and Laura! If celebrities can combine names, you ladies can be JLa. According to Adriana we need to get younger people in the box cause these birthday WOD’s are killing you all!

How do you define prescribed? Here’s a pretty good explanation: “Understanding Prescribed” by Hyperfit USA

Notes:

“Amazing Grace” is this Saturday at King CrossFit. So far I know of 15 of us going. Please RSVP by posting to comments or on our Facebook page. All are welcome, everything can be scaled and it’s an event to have fun and raise money to fight breast cancer.

Details below:

There will be NO CLASS this Saturday here at SRCF!

We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
“Go” Times (arrive a little early to warm-up, let them know you are Team Squatch):
- 8:45am, 9:30am, 10:30am, 11:30am
If you have kids then they can try CF Kids at 11:30am if there are open spots!
Again, there will be NO Saturday class at SnoRidge on 10/16 as we will all go to King CF

"Test 3 or Tabata This"

“Test 3”:

Tabata Squat followed by 4 min of max rep muscle-ups

Score is calculated with lowest tabata squat score multiplied by total muscle-ups

“Tabata This”:

For each of the below exercises perform max reps for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Squats

Pull-ups

Ring Dips

The Tabata score is the interval with the lowest number of reps per exercise.

After “Test 3” or “Tabata This” rest 4 minutes then complete:

Max Effort 1 Mile Run

Results

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Why are Justin and Cathy smiling?

Because Cathy got her kipping pull-up down in a WOD!

What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train. It’s a pretty cool idea to have tests to train all ten skills (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination,and balance). While there are endless variations of movements to test these skills, simply having a test makes it fun and challenging.

Recognizing that not everyone can do Test 3, I wanted to have a version to test similar movements and also allow for working skills that will translate to getting a muscle-up. That’s where the tabata pull-ups and ring dips come in. Either way it was a smoker. Adding a max effort 1 mile run after all of it was over makes it even more demanding. There were so many displays of awesomeness in the box today to count; Cathy getting pull-ups all the way through her tabata, Don doing muscle-ups, some blazing 1 mile times post tabata intervals, several people moving up a band with assisted ring dips, people moving from jumping to band assisted pull-ups, Mark’s 21 and Rob’s 22 legit tabata squats… I could go on.

Welcome back to Rachel who’s been out a while due to recovery from a car accident and PR’d her Baseline today! Also it is great to have our wonder twin couple Jorge and Jana back from their long honeymoon of sightseeing and sampling international cuisine. We are all jealous so that may mean we will be mean during WOD’s.

Notes:

Our very own Rob has started a cool blog! It’s called CrossFitDad and in my book it’s worth putting on your list of sites. Give it a read and leave a comment. Great idea and I look forward to watching where you take it.

Hollow Back!

Strength WOD:

Deadlift

3/3/3/3/3

Check Out WOD Immediately After:

5 Rounds for Time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Push-ups (Hand Release)

Results

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Coaching tip:

The Hollow Rock is an exercise that strengthens the hollow position commonly used in gymnastics and gymnastic movements.
It is essential for good handstands, levers, planches and also trains a desired finish position for the trunk with overhead presses and jerks.
Squeeze your abs towards your belly button and tighten the glutes and abs together.
Maintaining the “hollow” will help in several movements and learning how to stay “tight” will protect your lower back, spine, and trunk.

Hollow Rocks, Jeff Tucker [wmv] [mov] “It’s that easy!”

Notes:

Tomorrow night at Rainier CrossFit from 6:30 to 8:30pm they will be hosting a nutrition discussion with Todd Widman. We cannot recommend enough the importance of nutrition. Starting down the right path is a step in the right direction and can lead to a successful lifestyle change of good nutrition eating real, clean food. Learn about how to eat healthy (read: Paleo Diet) and fuel up properly. Cost is $10 and a couple hours. The payoff is invaluable.

This past weekend Bridget and Cathy represented SnoRidge and completed the Metro Dash in Seattle as part of Team Bombin Mommas with Northwest CrossFit. This CrossFit style race benefitted the Navy Seal Warrior Fund and had obstacles and challenges that the teams had to complete throughout the course. Their team completed the course and the WOD’s along the way in 1 hour and 29 minutes. Way to go ladies!

"Karabel"

10 Rounds for time:

3 Power Snatches (135#/95#)
15 Wall Balls (20#/14#)

Results

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Part Isabel – Part Karen:

So today I planned to do Karabel. Some schedule changes made it unknown and unknowable so instead I tackled the CrossFit Total with Mark at his request. The best part was I got to watch Mark hit his one month goal he set on Saturday about, oh I don’t know, 28 days early! His goal? Hit 1000 total pounds lifted on his CrossFit Total. He managed to complete a total of 1010 with a PR on his deadlift of 500 pounds!!! Lifting a 1/4 ton is pretty good stuff. Hit the link to read what the CF Total is. We are planning to run one in the gym and are trying to figure out logistics due to the time required to complete it.

Notes:

Are you ready for Amazing Grace on Saturday at King CrossFit?

There will be NO CLASS this Saturday here at SRCF! Let us know (post to comments) if you are registered and planning to go to King CrossFit with Michelle, Moe and I this Saturday. All are welcome, everything can be scaled and it’s an event to have fun and raise money to fight breast cancer.

16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am

Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
There will be NO Saturday class at SnoRidge on 10/16 as we will all go to King

Video:

Highlights from the USAW/CF Weightlifting Open by CrossFit Again Faster video [wmv] [mov]

Recover or Resuscitate?

Pat helping Jeremy a little after the WOD:

“Vintage CrossFit“:

Day 4 of the Push-up Challenge! Knock out your 30.

Here’s some pics from the USAW/CF Open last weekend:

Goal Setting with the Original Firebreather

As Many Rounds As Possible in 20 Minutes:
5 Pull-Ups
10 Dumbbell Lunges (30#/15#)
15 AbMat Sit-ups

Results

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“Those who think they have no time for bodily exercise will sooner or later have to find time for illness” – Lord Edward Stanley

I am motivated. Today was a good day to recharge the CrossFit batteries. Not that they were out of juice but it was a good boost. What did it? I was fortunate enough to attend a CrossFit Goal Setting Seminar by Greg Amundson. I left inspired. For those of you new to CF, he is the original “firebreather“. He was the guy that put up insane times many years ago when CrossFit was just a box in Santa Cruz with a handful of people who followed the WOD’s on the internet. Greg was the guy that set the standards and he is still crushing WOD’s today.

CrossFit Advantage hosted the seminar today and we were able to get a few seats and bring some peeps from our box (Rob, Rona, Jeremy, Mark, Kim, Cristin – whose brother owns CF Advantage). It was a great reminder of how to set specific, measurable, achievable, realistic, and time specific goals all while focusing on the power of positive words and what negative self talk can do to you. How many times before a WOD have each of us thought or said “This is gonna suck” or “No way I can do this or make the lift” or “I really don’t think I can RX or PR today”?

Believing you can’t means you can’t. Next time you think those negative words instead try “I can do this today” or “I’m gonna PR” or “I will make this lift”. It’s contagious. It can work. At least it will put you in the right mindset to make things happen. We are fortunate in that our box already is filled with people saying “let’s do this”. Let’s keep that up! We are a powerful community that motivates and inspires one another every single WOD. On those days where we may not quite “have it” try to be positive, search for that belief in yourself and that voice to say “I can”. If you hear someone else doing it then call them on it. Your trainers too.

There is a “Goals” board on the bathroom door. Grab a dry erase marker and write yours down. Whatever it is, capture your CF goal and put it up there. Make it realistic, set a baseline, set a deadline, then get after it.

Epic Fail:

Coaching Tip:

“Putting Things Away” or “Go To Your Room and Don’t Come Out Until You Realize What You’ve Done”

Before grabbing the equipment note the position and place and ordered appearance it resides in
Using good stance, grip, and position pick up the equipment and set up for your warm-up/WOD
When complete, clean it up (disinfecting it if it has been turned into a human “slobber-ball” from your sweat, blood or tears)
Return in neatly back to the place it came from
Take a second look and ask yourself, “Self? Does that look like it did when I took it out for the WOD?”
If the answer is no, see Tip #4 above

Next time the warm-up will be “Gym Clean-up”. For time!