WOD – Page 620 – SNORIDGE CROSSFIT

"Double the Fun"

4 Rounds of 3 Minutes Each Round to Complete:

500m Row
Max Reps of Double-Unders in remaining time
* Rest 3 minutes before next round

Score total number of Double-Unders

Results

Nan Rows 500:

We have been meaning to get a Rowing Clinic on the books with Lucy (a former competitive rower for those who don’t know) for all of you. Rest assured it’s coming and likely will need to wait until we are in the new space – which will be soon!

Until then focus on these tips from Lucy that you can incorporate into your warm-up:

1. Hands only (fast hands, keeping them straight/cog level)
2. Hands and lean only (no break in legs)
3. All of the above and quarter slide (small crack in knees)
4. All of the above and half slide
5. All of the above and three quarter slide
6. Full slide
7. Work your way back down to hands only to finish

“Also, doing 500m with feet ‘not’ strapped in. This gets you to focus on core stability and you can’t rush the slide at all or you will fall off! Great for those slide rushers!”

In addition to those tips, go to the Concept 2 site and watch “what right looks like” in the Proper Rowing Technique video. This breaks down very clearly and quickly the two phases of “Drive” and “Recovery” and the two positions of “Catch” and “Finish”.

Donny Double-Under:

Notes:

Don’t forget Saturday is the Stop the Slop Nutrition and Performance Challenge Kick-off at 9am! Following that the Sat. WOD will start at 10:15am.

Nutrition Discussion with Todd Widman (from CrossFit Headquarters Training and Certification Staff): This highly informative and valuable discussion on nutrition will be open to all at Imperial CrossFit on Jan. 25. A few of us are planning to go so let your coaches know if you are interested. I have heard him give this talk twice and plan to make it a third time. I always learn something new and come away motivated to dial it in a little more.

Where: Imperial CrossFit
When: 1/25 at 5:30pm
Cost: 10 bones

"Cindy…but worse!"

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)

Results

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Quote of the day: “CrossFit. Because life isn’t 3 sets of 10.” ~ South Tahoe CrossFit

Adriana Overhead Squatting

Today’s WOD was a recent workout from CrossFit.com that resembled a heavy version of the benchmark girl “Cindy“.

Stop the Slop Challenge: Chest-to-Bar standard today was chest contacts bar around the mid-chest or nipple level. Reps that touch the collar bone do not count. Any reps that contacts mid-chest to below nipple is C2B-tastic!

Coaching Tip: Ovehead Squat Position

When performing the Overhead Squat focus on pushing up on the barbell directly overhead and slightly behind the ears while rotating the armpits and lats “forward” (shown by Lindsay below). Turning the armpits forward and pressing up will prevent the shoulder from a potentially dangerous impingement position. This is often visible when the armpits are facing “down” to the floor.

Notes:

Effective immediately: No more 8am Class on Wednesdays! If you are wanting to see a 0830am class either once or twice during the week post to comments. We can make that happen!

Update on the 2011 CF Games: Sectionals, Regionals, Masters, and Affiliate Team Competitions

"Death by Wall Ball"

With a continuously running clock perform 2 Wall Balls the first minute, 4 Wall Balls the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Today’s emphasis on “Above the Line” clearly in play:

Yesterday we announced the Nutrition and Performance “Stop the Slop” Challenge. Sign up this week prior to the kick off on Saturday at 9am. If you are jumping in and need some insights into how to revamp your habits at the “Gro-Sto” for food shopping check out Whole9‘s tips in their latest blog post. “Paleo Poor: Your Guide to the Grocery Store“

Random:

Announcing some new ways to pay:

We are introducing a discount for those who want to pre-pay their dues either 6 months (15% off) or 12 months (20% off) in advance!
We are in the process of starting EFT as well for an easier month-to-month billing solution, expect to see it up and running next week

Classes:

Starting this Friday we will add a weekly 6pm class on Fridays with Jeremy D. This will not change Moe’s regular 5pm schedule.

Wed. 8am class this week: Post to comments if you are planning to come otherwise it is cancelled.

Notes:

Congrats to Rona who got her first kipping handstand push-up today! Also welcome to Josh, Mollie, Amy, and Penny who just started or are about to complete Elements. Be sure to introduce yourself when you see them for the WOD.

Video highlights from the Mt. Rainier Strongest Man and Woman 5 at Rainier CrossFit back in November (Mark put this video together from Pat’s footage):

"Happy New Year!"

For Time:

31 Hang Power Cleans (75#/55#)
31 AbMat Sit-ups
31 Push-ups (Hands Release from Floor)
31 Push Press (75#/55#)
31 whY not do Box Jumps (24″/20″)
31 Now Back Squat (75#/55#)
31 Everyone do Kettlebell Sumo Deadlift High Pull (53#/35#)
31 Walking Lunge Steps
31 whY not do Box Jumps (24″/20″)
31 Everyone do Kettlebell Swings (53#/35#)
31 Air Squats
310m Row

Results

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Nadia smiling mid-WOD (right AFTER sticking her tongue out at me. The nerve!):

Pics from today:

Be safe and be responsible this New Year’s Eve! If you party, don’t completely lose your head and go drinking and driving. Feel free to drink and do burpees however…

Your coaches will be ringing in the New Year with an early-evening WOD and sending 2010 out with a 3-2-1 Go!

Notes:

We will be putting out details around our “Stop the Slop Challenge” for January prior to Monday. This will include a nutrition challenge AND a form challenge for consistent “No Slop = Perfect” reps. Stay tuned!

Also Todd Widman will be giving a nutrition lecture at Imperial CrossFit on January 25th at 5:30pm that is open for all to attend. Please RSVP on the blog to us so we can give Allen a headcount. Expect a minimal cost (TBD). If you care about nutrition and the role it plays in your life and performance, then we strongly encourage that you take the time to go.

"Bottom to Bottom Tabata"

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

5 Minute Rest then Complete:

Max Effort 500m Row

4 minute Rest then Complete:

2 Minutes L Sit Hold – Count number of times you touch the ground

Results

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Quote of the Day: “I would curse at you right now but I don’t have the energy.” ~ Jorge to me after the WOD

Quote of the Day 2: “Ahhhhhhhhh! Owwwwww! Sh*t! My legs!” ~ randomly repeated class after class

New Year’s Eve WOD means time to ring in the New Year with some hard work and then some partying before the resolutions kick in. Get ready to kick off 2011 yet and set some goals that are specific and measurable and worth going after. Make plenty of small goals you will accomplish that will lead to a larger end goal. Think about focusing them on personal, family, career, nutrition and fitness for starters.

Read: “The Whole9 Healthy/F-Off Scale, Version 2.0” then make your own scale.

Notes:

Squatch captured on film getting ready to hit his WOD. Or is it Curtis?

Power Hour

Strength WOD:

Power Clean

3/3/3

Checkout:

AMRAP (As Many Rounds As Possible) in 15 minutes:

2 Power Cleans (Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#)

Results

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“If at first you don’t succeed, you obviously aren’t Chuck Norris.”

~ from Chuck Norris Cannot Be Stopped

One hour of total power! Power Cleans are looking better and better. Think jump, shrug, hips open and fast elbows. Getting up to cleaning your bodyweight may be strong stuff but technique and speed over strength will get you there faster.

Assisting the Banded Handstand Push-up:

Are you making your New Year’s Resolutions? If so then why not put them in writing. Make them count and go after achieving them. Try the Goal Setting website from lululemon athletica: goaltender

Notes:

New Year’s Schedule:

Friday 12/31 we will have classes at 9am, 10am, 11am by sign-up in the box on the whiteboard! (11am time will be used for overflow)
We will take 10 per WOD for sign-ups (please write on the whiteboard only) and if we get too crowded don’t worry we will find a way to fit you in
Saturday 1/1 we will be closed for the Holiday

"Pushing Annie"

Quote of the day post-WOD: “I felt like crying, but I decided to get mad instead.” ~ Rona

50/40/30/20/10 reps each of for time:

Double-Unders
AbMat Sit-ups
Push-ups

Results

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Couples CrossFit:

Read: “Six Keys to being Excellent at Anything” by Tony Schwartz – Harvard Business Review

According to Jorge we made this horrible WOD even more horrible. In truth though we didn’t make this version. I just found it. Adding push-ups to “Annie” makes it a new challenge and a full body workout. It also makes it a reason to hate push-ups almost as much as double-unders.

Notes:

New Year’s Schedule:

Friday 12/31 we will have classes at 9am, 10am, 11am by sign-up in the box on the whiteboard! (11am time will be used for overflow)
We will take 10 per WOD for sign-ups (please write on the whiteboard only) and if we get too crowded don’t worry we will find a way to fit you in
Saturday 1/1 we will be closed for the Holiday

"DT"

“DT“

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

Results

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Compare to previous results

The movements of DT:

“Iceland” Annie Thorisdottir (Women’s 2nd Place Overall: 2010 CF Games) completes “DT” in 4:49 RX’d [wmv] [mov]

Great effort today by all and judging by the results the scaling was appropriate to allow better focus on technique, movement and intensity over going too heavy and slogging through a brutal WOD!

Notes:

No 6am class this week on Tuesday/Thursday. 6am classes will be back to normal next week. Stay tuned for New Year’s Eve and New Year’s Day WOD Schedule.

No 6 am Tuesday and Thursday Classes this week!

Early 6 am classes with Moe are cancelled this week for the holidays. They will resume next week. Stay tuned for New Year’s Eve and New Year’s Day schedule.

The "Rules" of CrossFit

Hand Release Push-up by Amanda:

Quote of the Day: “The WOD is designed to overcome the work capacity of the fittest athletes.” ~ Coach Greg Glassman (founder of CrossFit)

Which leads me to a few “rules” that apply in CrossFit:

Check your ego at the door.
The WOD is always harder than it looks.
No one who comes in the door can do every workout prescribed.
Scaling is smart. It allows for learning proper form and technique, building strength and muscle memory. It avoids injury, overuse, and the development of bad habits because the weight or range of motion is too much.
Make every rep count. Count every rep. Cheaters never win. Winners never cheat.
CrossFit builds mental toughness as much as physical fitness. Embrace the suck!
CrossFit will find your weakness. You get fitter by building on your strengths and training your weaknesses.
Pre-WOD “butterflies”? We all get them.
If someone vomits or passes out they are considered resting.
You must brag about CrossFit to everyone you know.

“Dueling Thrusters”

Throwback Pic of the pre-SRCF Affiliate days in our garage (early Nov. 2008):

I love this picture. It’s back in the days before Michelle and I affiliated SRCF. We were trainers with CrossFit No Limits down in Steilacoom/Dupont and also doing our garage gym thing too up here in Snoqualmie. What I love is that I remember this WOD very cleary. It was an EMOM (every minute on the minute) add a thruster WOD. The weight was 95# for me and 65# for her. In minute 1 you do 1 thruster and wait. Minute 2 equals 2 thrusters. Keep adding 1 as the minutes tick on until you can’t fit that number in a minute. I was confident I would beat her. I told her clearly I would kick her ass. She said “We’ll see, Nugent.”

We faced each other in a pretty small space (we only had a few stall mats in our garage at the time) about three feet apart. We started the clock and went at it round for round. I thought I would beat her easily except she kept going. And going. I kept thinking “do ten rounds and she will quit”. Then we hit 10, 11, 12, and started the 13th round. I kept thinking “f’ing QUIT already! Just QUIT!”. We finally both ran out of time in the 13th minute where we each did a partial round. I got 6 thrusters in that minute. Michelle got 7. I lost. I was crushed. She laughed. She talked a little trash. I bitched a lot. We got up off the floor and high fived. I may have been mad that I lost, but I came away loving the fact that my wife just kicked my ass in our garage…