WOD – Page 607 – SNORIDGE CROSSFIT

Goodbye SRCF Version 2.0!

Tuesday 2/1 WOD:

You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.

The movements:

Anchored Abmat Situps
Row for Calories Dumbbell
Push Press / Push Jerks (45#/35#)
Squat Cleans (185#/135#)

The order 4mins, 3mins, 2mins, and 1min doesn’t change.

Post total reps (put the row calories in the reps field) for each of the movements.

Heidi and Lynne (from CF Morristown) looking good:

Results

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Wednesday 2/2 WOD:

5 rounds for time:

400m Run
20 Push-ups
25 Box Jumps (24″/20″)

Results

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Cathy Jedi Training:

NO Saturday WOD at SRCF on 2/5! Cascade CrossFit WOD field trip is Saturday at 9-11am. Try to get there between 9 and 9:30. (Location is Preston, will publish directions)

2011 Reebok CrossFit Games Spectator Tickets On Sale Now

Pat giving a thumbs up to today’s WOD while Curtis gives a thumbs (or head) down:

SnoRidge CrossFit Version 3.0! It's ON!

All classes will now be in our new box starting TOMORROW (Thurs 2/3). Please bare with the moving and construction mess but it’s looking good enough to hit WOD’s in the new spot.

Last two days WOD posts will be up late tonight (or early AM). Thank you everyone for the help with the gym move and set-up for time! This community ROCKS!

Zach hard at work:

Dead Run

For time:

21 Deadlifts (225#/155#)
Run 800m
15 Deadlifts
Run 800m
9 Deadlifts
Run 800m

Results

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Stop and do this: Do Nothing For 2 Minutes. At least just stretch while you do this. Don’t fail!

Short post. Lots done, tons of help, almost there. Target is mat and equipment moving on Wednesday.

Don’t forget on Saturday the field trip WOD to Cascade Crossfit is from 9-11am. The WOD will be a simple chipper of row 500m and 6 movements of either bodyweight or light weights with pretty standard movements that everyone can do.

“Crash Course: The Butterfly Kip” with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

Progress

We are making tons of it! We have a lot of details left before the equipment and mat move for time but we are getting closer to a moving day hopefully later this week. Zach (our foreman and all around construction expert) has been making miracles happen day after day. He has literally been the man behind everything making sure things get built and installed like Michelle and I designed. His inputs, experience and know-how have taken what is in our heads and transformed it into reality. After we move when you see him let him know what you think of the new box.

None of it would have happened if it weren’t for EVERYONE who has truly pitched in, helped, cut, painted, hung, stained, sanded, taped, cleaned, and built. Big thanks also for those who brought food, well wishes, and offers of help. To those who dropped by to peek and visit we are flattered and stoked at your excitement. That says a ton about our community. Thanks to Matt, Marc, Mark, Jeremy, Kim, Sean, Rob, and Jenna for your help this weekend. Last but not least is a special thank you to Moe and Laura for helping entertain Ash while we labored away. That was a huge lifesaver. If I left anyone out I am sorry but consecutive 17 hour days are making me remember my deployment days…

And now, REST.

Again Faster WOD 9 (the redux)

10 Rounds for Time:
10 Box Jumps (24″/20″)
10 Pull-ups

Results

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Compare to Previous Results

Looking at the results and some of the pics I am bummed I missed a WOD today! Maybe tomorow…

Get those food logs turned in and stick with it. You are three weeks in! If you have been strict you should begin to notice it via improving energy levels, recovery and performance, and body comp changes.

The new box is coming along. Some of the major items: money is being spent faster than Pat can row 2000 meters, walls and stripes are being painted to Michelle’s exacting standards, the Squatch Cave is now The Squatch Cavern, lighting and electrical is going in, front entry area is taking shape, and the cage is installed (almost). My favorite part is that bar muscle-ups are now a reality! BANG! POW!

Pull-up Rig install:

Highlights the Rainier CrossFit strongman competition by Again Faster Equipment – video [wmv] [mov]

"2 Minute Defense"

Jeremy coaching Nadia:

Strength WOD:

12 Minutes find your 1RM Clean and Jerk
*Squat or Power Clean, Push or Split Jerk

Then Complete:

“2 MInute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint

“2 MInute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint

Score total time (including rest)

Results

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Nick from Cascade CF dropped in for “2 Minute Defense”:

Huge PR’s today! Laura got her first pull-up! (2 actually) She has been progressing for a year to this point and it was hard fought and well earned. Lots of people PR’d their clean and/or jerk. Jeremy D. joined the big boy club with a 405# deadlift PR!

We are stoked to be listed as a Whole9 Nutrition Partner!

10 Tips for Success for the CrossFit Newbie

Michelle giving some pre-WOD instruction on the clean:

Row, Push, Repeat

Strength WOD:

5/5/5/5
Back Squat

Then Complete:

As Many Rounds As Possible for 15 Minutes:

250m Row
25 Push-ups

Results

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Day 2 of work on the new gym made big progress thanks to the help of Zach (the Wizard behind the curtain), Matt, Mark B., Jeremy D., and Rob! It’s taking shape, looking like a CrossFit box and by the end of the weekend will hopefully have all the major stuff knocked out for an equipment move sometime next week. Moving for time!

Get Your Team On: The 2011 CrossFit Games

P90X vs. CrossFit: The Debate Simplified by CrossFit Lisbeth

Lindsay gets ready while Dustin plays Puppetmaster with Don:

Michelle coaching the back squat:

"Sugarholics"

3 Rounds for Time:

10 Deadlifts (275#/185#)
50 Double-Unders

Results

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Jeremy practicing his fingertip handstand push-ups…

Zach working on the new space:

Read: CDC: Nearly 26 Million Americans Have Diabetes, Third of Americans At Risk

23 million Americans have it. 53 million are pre-diabetic. I heard this on the news today and it was totally disturbing. Do the math, after the latest census we have a population of roughly 300 million in our country. This means approximately 1 in 4 Americans are either pre-diabetic or diabetic. We are trending towards 1 in 3! This “disease” (not Type 1 but Type 2) is completely preventable and totally avoidable simply by eating correctly. You are what you eat. Yet our “healthcare” and government authorities and “experts” continue to tell us all the wrong stuff to eat and focus on the wrong fixes (Don’t get me started on the food pyramid). This “disease” is costing us $174 billion a year. Billion! Last year my mom was diagnosed as pre-diabetic and went to her doctor referred nutritionist. This person then gave her a list of foods and recommendations that were high glycemic, insulin spiking garbage and encouraged her to eat the wrong things. Now that was a long series of phone calls home.

Jack Lalanne figured all this out quite a while ago. Watch this and wonder how we can still have aisles of processed and cleverly marketed fake foods killing us one Ding Dong at a time.

“Sugarholics”:

Some of you were asking about coffee today and how much is too much. Read The Coffee Manifesto by Whole 9

Take a Walk

4 Rounds for Time:
50m Walking Lunges
50 AbMat Sit-ups

Results

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AbMat Smiles:

Tonight I went with Mark, Jeremy, Kim, Matt, and Rob to Imperial CF for a nutrition lecture with Todd Widman (of CrossFit HQ). It was the third time I have attended his lecture and each time I find myself learning more about Paleo, Zone, the importance that nutrition plays in your health and the effects of the crap that is continually pushed, sold, marketed and fed to our kids and loved ones.

Paleo 101: The 15 Rules of the Paleo Diet

Walking Lunge with Mollie:

Take a deep step forward with your foot at a 10 to 15 degree angle from your body (not in a straight line in front of you)
Front knee remains behind the toe in the lunge position
Rear knee gently “kisses” the ground
Airplane arms are optional!

Pull-up challenge:

Try this post WOD and let’s see who can get the most in the box. If you don’t have a pull-up for for max bar hang (total seconds) or max chin over bar hold (total seconds).

“Max 25lb Weighted Pull-ups” with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips – video [wmv] [mov]

Happy Birthday Michelle and Cathy!

Today we celebrated Michelle’s 10th Annual 29th Birthday and Cathy’s 12th Annual 29th Birthday!

3 Rounds for Time:
400m Run
10 Thrusters (115#/75#)
29 Burpees
38 Kettlebell Swings (53#/35#)

* (Cathy did 12 Thrusters and 40 KB Swings per round like the stud she is)

Results

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Compare to previous results

Quote of the day: ‎”The only way you can hurt the body is to not use it. Inactivity is the killer, and remember, it’s never too late.” ~ Jack LaLanne (RIP)

I program a special WOD for my wife’s birthday and this is the thanks I get:

Nothing like a brutal birthday WOD to kick off the week. This one is looking like it’s becoming “epic” and earning quite a reputation.

The CrossFit Games Open begins March 15th! For those wanting to compete in the Open Sectionals read on and get ready for some fun.I’m hoping we get more info soon but plan on a few things: we will “opt-in” as an affiliate for our peeps, we will give those competing all the opportunity to do the WOD’s and we will be in the new space come hell or high water.

Stop the Slop Challenge:

Stick with it! Turn in your nutrition logs! Email us or bring them in we need to see them. For those using btwb.com keep it up. We are checking them.

Got an iPhone, iPad, or an Android? Do you eat paleo but feel stumped on what to order when you are out? If so you may want to try this app for finding restaurants and choosing menu items for making them paleo-ish: paleogogo.com