WOD – Page 608 – SNORIDGE CROSSFIT

"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!

"Jess"

Happy Birthday Jess! (10/11/10)

10 Rounds for time:

11 Deadlifts (185#/135#)
10 Calories Rowing

Results

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Quote of the Day:

Nan to Jess, while rowing: “Is this your birthday?”

Jess: “Yes.”

Nan: “I’m mad at you.”

Today was Jess’s birthday WOD (a little early) since she was back in town visiting from Canuck-land. Jess is part of our lulu-crew but lives in Canada now so we were stoked that she wanted to come to SRCF to get her sweat on with the rest of us while she was in the area.

October is gonna be a busy month for birthday WOD’s. If you have a birthday in Oct. or Nov. make sure you write it on the whiteboard so we can get to work on your present!

* Party is included with each birthday gift and takes place in the box…

Friends that WOD together, stay together:

Notes:

Saturday WOD tomorrow at 10am. Be there or be lame.

One week left until “Amazing Grace” on 10/16 at King CrossFit. If you aren’t sure what it is check out the link on the right of the page. This will be our first official box field trip! No permission slip needed, just register and get your clean and jerk on.

Skills and Drills:

“Rope Climbing Prerequisites” by Adrian and Kim Bozman of San Francisco CrossFit [wmv] [mov]

Work on your hollow position, it will help make you strong for almost everything!

“Transitioning CrossFit Movements into Elite Skills: Pt. 2” with Carl Paoli – Preview Video [wmv] [mov]

Sumo Tournament

Strength WOD:

Hang Power Clean

3/3/3

Check Out WOD Immediately After:

With a continuously running clock perform the following every minute on the minute:

Sumo Deadlift High Pull plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Sumo stance, hips flying open, elbows high, bar under chin:

Six of you completed the Whole 30 Challenge from Whole9 recently including Michelle. Huge props! All lost weight, stayed strict, and have seen results improve. They also made some changes to their nutrition to cut down on “cheats” and stay focused on continuing to make progress. Way to lead by example!

Speaking of nutrition. I am reading “the Paleo Solution” by Robb Wolf. It’s outstanding. So good we are going to order a couple copies for the box, make them “loaners” and have them on hand to check out. We encourage anyone who is motivated and interested in how important nutrition, exercise, rest and recovery can literally save your life to go buy a copy or borrow one when we get it. It just may save yours!

Whole9’s Fish Oil FAQ (Fish Oil order from Barlean’s went in and we will have it for sale by next week)

Notes:

Register for Barbells for Boobs! It’s 10/16 at King CrossFit. That Saturday morning we will field trip over to King CF and fight breast cancer together. No class at SRCF that day.

Today we are starting a new push-up challenge for 30 days. It was supposed to start on the 1st but I missed mentioning it. If you are doing it already continue on the schedule, otherwise jump in:

Push-up Challenge:

Do 30 strict push-ups a day for 30 days. Use good form and perform the KStar push-up (form a triangle from the plank position with your hands and nose, then rotate your elbows to point behind you, complete the push-up).
Break them up as needed.
Push-ups as RX’d are with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up.
Scaled push-ups do 1 RX then 29 scaled, adding 1 to the RX total and 1 less to the scaled position each day until Day 30 (i.e. day 2 = 2 RX, 28 scaled).

The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!

800m of Hell. Repeat. Four Times.

4 Rounds For Time:
800m Run (Max Effort)

Rest as needed between intervals, post time per run

Results

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Squatch Kids jockeying for position:

This one burns. Tough and taxing, running sprints for half a mile really is a workout. It takes so much out of you and leaves you gassed at round three. Requiring speed and endurance, this one is a long sprint. There is technique to it besides “being fast”. You need good running form (think sprinter). You need controlled breathing. You need strategy. You need to endure pain. Running the longs, riding the inside lane, and finishing strong are key. Always run through the finish.

How to Run the 800 Meters – ehow.com

Men’s 800m World Record – 1:41.01

How does he not fall over on his back after this. Maybe he should do “Fran”!

Notes:

Light day today! Where was everyone? Wednesday morning class at 0730 was another no show. We are looking for feedback on this time slot to determine if we keep it or adjust it.

The Triplet

As Many Rounds As Possible in 10 Minutes:
6 Squat Clean (55kg/30kg)
12 Pull-ups
24 Double-Unders

Results

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Dodging Doubles:

Justin and Sean bow down to Whitney:

Today was “The Triplet” from the CrossFit/USAW Open this past weekend. How surprised were all of you by the number of rounds you got for this WOD? Brutal combo, that’s for sure, and we are only at 1000′ of elevation!

Bring your running shoes and your best Carl Lewis impersonation tomorrow! It will be nice weather so the WOD will take advantage of it.

Notes:

Amazing Grace Fundraiser: 10/16 at King CrossFit (in Renton) from 8:30am to 12pm. There will be no Saturday AM WOD at SnoRidge that day as we are all invited to King CF for the “Barbells for Boobs” event to help fight breast cancer. Click the link on the right side of the page, register as an individual and select SnoRidge CF as your affiliate.

Fun For A Cure Fundraiser:

Lucy is organizing a great fundraiser for the Children’s Tumor Foundation in Issaquah on Nov. 6th at 7pm. This is a personal cause for her and certainly a very worthy one to support. Here’s some info from Lucy below:

“It’ll be a fun night of music, chocolate and wine with live and silent auction and tickets are $40 each.

It’s inspired by my friend’s son, Hayden, he is also Finns best pal and he is currently battling with three brain tumors. (He was featured on komo4 this weekend)

Attached is an invite (all are welcome), there are going to be some amazing auction items ie Ferrari day out, trips to Maui and NY, Balloon rides, weekend getaways and lots more….. plus of course a month of free CF at Snoridge!”

Media:

“Isabel-Off” with Josh Everett and Dave Lipson at the CrossFit USAW Weightlifting Open video [wmv] [mov]

A recap of the USAW/CrossFit Open and the impacts for both sports: “New Friends” from the CrossFit Journal

"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.