WOD – Page 624 – SNORIDGE CROSSFIT

Fight Gone Bad-ish

“A Taste of the Games” this week!

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Ball (20#/14#)
Power Snatch (95#/65#)
Box Jumps (20″)
Row (For Calories)
* Rest 1 minute between rounds

Results

The 2010 CrossFit Games WA Sectionals SnoRidge Competitors:

(More pics to be posted soon)

This week some of the WOD’s will either be directly from the WA Sectionals that occurred this past weekend or will feature similar programming or movements. We wanted to give you all a “taste” of what some of these felt like while mixing it up a bit with a different movement here and there. Unknown and unknowable! Why not make it a little different? If you are so inclined to relive the Sectionals feel free to take a day off later this week, then come to each class time and knock one of these out all day long. To make it even more realistic, sit outside in the cold and we will tell you each WOD about an hour or two before you have to do them!

Sectionals Recap:

I consider this weekend one of the best in my life. It was an amazing experience that was a culmination of weeks and months of consistently hard training and strict nutrition. It was an experience not just for me but for 9 of us fellow SnoRidge CF’ers. Moe, Sherry, Lucy, Lorri, Travis, Pat, Curtis, Michelle and I all competed in the 2010 CrossFit Games WA Sectionals this past weekend at the Evergreen State Fairgrounds in Monroe, WA. There were a total of 162 male and female athletes who competed in five WOD’s over two days. Five tough WOD’s designed to repeatedly stress the body and test each competitors overall fitness level. For all who competed and completed these WOD’s each came out a victor. To do that much work under that high of pressure was no easy task. Everyone did their best, set new PR’s, and carried their chins high. We saw old friends and made new ones, and resolved to work on our weaknesses and improve upon our strengths.

Here are the five WOD’s:

Saturday:

WOD #1 – Every minute on the minute for 8 min. run 100m then complete max reps of shoulder to overhead (155#/105#)

WOD #2 – For Time (12 minute cap): 40 Handstand Push-ups in 5 minutes or less followed by 40 Front Squats (155#/105#)

WOD #3 – Fight Gone Bad-ish: Same as above only wall ball for women was a 10# ball to a 10ft. target

Sunday:

WOD #4 – 5RM Deadlift: 3 attempts in 20 sec. each for a 5 rep max of deadlift. (Loads were iron plates and load could not be adjusted down if you failed) Any attempt outside of 20 seconds was a DNF

WOD #5 – 5 Rounds for Time of: 100 ft. Sled Push (135#/95#), 18 Double-Unders, 4 Muscle Ups (2 MU for Women)

WA Sectionals 2010 Results

These workouts taught us about our limits, about our mental and physical capacity, and about the incredible support of the CrossFit community. I have played sports and competed and raced in my life and at no time have I ever been apart of a community where each competitor will finish and then cheer the person on next to them even if it means that by cheering them on that person may end up beating them. It happens without question. All weekend strangers and competitors tried like hell to beat one another while at the same time screaming their lungs out for each other, exhorting one another to pick up the bar, push the sled, row faster or pull more off the ground to get a faster time or one more rep. Think about that. Have you played a sport where while you were playing you would tell the other team or athlete to score a goal or basket, throw a deep pass, or sink a putt against you? Does that even make sense? One of the many things of CrossFit that I love is that even in the sport of CrossFit, while all of us want to beat the next person; the majority of us practice sportsmanship at its best. We pick each other up off the floor and encourage the next person to finish and finish faster, even when we know it means we may get beat.

The pride that both Michelle and I feel over having been able to bring a great group of us to represent our box can’t be described. That group not only included the 9 who competed; it included the group who volunteered, cheered and supported us. That is a testament to what we all have built. Not too many boxes brought such numbers and certainly not many who have been around for as short a period of time as we have. I already can’t wait until the 2011 Sectionals! In the meantime let’s keep training for Regionals.

Speaking of Regionals, the Affiliate Team will continue to train harder to determine who will be the final 3 men and 3 women who will represent us on May 15-16 as our SnoRidge Affiliate Team in the Affiliate Cup Regional Qualifiers. I also qualified this past weekend by making the Men’s top 20 so I am also eligible for the Individual Men’s Northwest Regionals Qualifiers of which over 70 Men and 70 Women from 6 states will compete for 3 spots each to go to the 2010 CF Games in Aromas, CA in July.

Notes:

Weekly Weigh-in for those who are in the Paleo/Zone Challenge! Make sure either Tuesday or Wednesday you weigh-in at the box and record it with us. Don lost 4 lbs. last week! Stay consistent, keep your nutrition log and stay strict. Don’t waver and give in to eating poorly.

The push-up challenge and the double under challenge are officially over. Many of you saw it through and the results are obvious with improvement across the board. Stick with it and keep that form and set a new PR after a WOD sometime.

In only two weeks we are running the St. Patty’s Day 5k here on the Ridge! Register on the right hand side of the page. Who’s in? (Kid’s too, don’t forget there is a 1k race for them)

Welcome to Rachel, Greg and Kim who all completed Elements last week, and congrats to Lorri who got her 1st pull-up today! I guess Sectionals already rubbed off, way to go Lorri!

Sectional Updates Soon!

We will post updates and pics soon! For those at home take a rest.

Leigh here feels like all of us who are competing…

Closed for the Sectionals!

We are closed today. Nine of us from SnoRidge are competing at the 2010 CF Games WA State Sectionals.

If you have any questions about SnoRidge CrossFit please contact our front office staff member Pat. He is the one pictured in the blue shirt who not only answers phones and cleans the equipment but will gladly spot you when needed.

Pat assisting another satisfied SnoRidge CrossFit customer:

"Harder Than It Looks"

5 Rounds for time:

20 Box Jump (24″/20″)
20 Kettlebell Swing (53#/35#)
20 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

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Rob rocking the KB Swing:

Short post tonight. If you are still in the push-up challenge its time to knock out 100 today! What what?!

Watch Gillian Mounsey (CF Games competitor and gymnast) tackle Fran back to back after putting on a muscle-up clinic for the Marines at Quantico, VA [wmv] [mov]

Off to Sectionals! Best of luck to all the competitors and congrats in advance on a great two days for the CF Community! (If you need info on the Sectionals see yesterday’s post)

3-2-1 Go!

Invasion of The Body Snatch-ers

Strength WOD:

Power Snatch
3/3/3/3/3
* Work up to 3RM (3 Rep Max)

Check Out WOD Immediately After:

3 Power Snatch (75#/55#)
6 Push-Ups
9 Squats

Results

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Snatches! Barbells and Kettlebells! Oh My!

The power snatch builds strength and speed. Start with the barbell in a standard squat stance with arms wide and elbows out. Shoulders should be over the bar. Keep the eyes level and chest up and maintain a tight core. As you stand with the barbell the hips and shoulders should rise together. Send the knees backward as you lift to keep the bar close to the body. This is the first pull. As you pull over the knees begin to close the barbell toward your pockets or thighs while simultaneously speeding up and pushing the hips forward. Keep it close to the body and shrug upwards. Allow the arms to bend and pull up as you extend the knees, hips and ankles into triple extension. Think speed. This is the second pull. Finally, as the bar is reaching its apex begin to pull yourself under the bar and land locked out with the bar behind the ears while in a 1/4 squat. This is the third pull. Stand tall while locked out.

Got all that? If not click on the above link and watch the videos. One of the most technical lifts, the power snatch is invaluable and efficient in getting a load quickly overhead. From a lifting or CrossFit standpoint, think how much more efficient you can be if you are overhead squatting and can snatch it into position every time you have to pick it up? From a CrossFit Games Sectionals standpoint, think how much you will need this lift on WOD#3 on Saturday!

For outstanding form and execution look no further than Sage Burgener, daughter of Coach Mike Burgener:

Coach Burgener On Power Snatch – Watch more Videos at Vodpod.

Notes:

We wanted to welcome Lena who is a CF’er that dropped in this week while home from Air Force deployment. Thanks for your service and thanks for checking us out! Also Shari from the Torture Chamber in Dupont came in today to learn some power snatches and say hi. We are glad you made the trip up and hoped you learned a little more about an unfamiliar lift.

CF Games WA Sectionals info:

Agenda and times can be found here. For those riding in the RV with Pat meet up on Saturday at 0630 outside the box. We will meet all of you at the Evergreen State Fairgrounds for check-in starting at 0730. 1st WOD is at 0830 and Ladies will go first.

Competitors! Any questions don’t hesitate to ask Michelle, Moe, or me. We will bring foam rollers, tape, extra ropes, pull-up bands, and anything else we can think of. Bring extra clothes for yourself, snacks, running and lifting shoes (Travis we will bring yours from the box), headphones if you want some tunes between WOD’s and dress in layers for keeping warm between workouts. Get rest, stretch and eat well.

For those interested in spectating click here for more details and a map to the event. We would love to see any of you who come to watch but there is a $50 fee for both days (should be cheaper for only one day). I do know they aren’t at capacity so likely you can come the day of and pay to get in.

3-2-1 Game time! Don’t hate the playa hate the game!

Advantageous

Compete 5 Rounds of 1 Minute of max reps of each of the following exercises:

Row (For Calories)
Deadlift (225#/135#)
Ring Dips
* Rest 1 minute between rounds

Results

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Piper and Tobin visit from CF Advantage:

Advantageous: Meaning: Conferring benefits; promoting or contributing to social or personal well-being.

Today’s WOD was part of our Cross-box monthly challenge where several local affiliates take turns rotating the programming of the WOD and all boxes participate on the last Wednesday of each month. This month was brought to us by Cody and crew from CF Advantage and it was a good one. The triplet of rows, deads, and dips left you taxed and ready for the rest minute and was a great way to hit a more advanced movement like ring dips. We also had Tobin and Piper from CF Advantage drop in for the late WOD and help represent for SnoRidge (kidding they repped their box)! It was great to meet them both and best of luck to Tobin in this weekend’s Sectionals. Add all that up and I would say that’s a day that fits the above definition of “advantageous”.

Notes:

Tomorrow 6am class with Moe! Wake up and work out people!

"Running Fran"

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups

Results

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Who thinks Running Fran is harder than regular Fran? Not me! Still one heck of good WOD though. It was interesting to hear the unanimous opinion that “Karen” was tougher. The forearm “pump” and chest burn was still there just at a lesser intensity. I like this variation. Speaking of variations, we may see more of them. There are many different spins such as “Fat” or “Heavy”, “Uneven”, “Run or Row” and other alternate versions of the benchmark “Girls”. Maybe a Backwards Fran (reps go 9-15-21) or “Rowing Fran” is next.

Props to Laura for moving up a band, Jana for PR’ing thrusters, Fran got 2 kipping pull-ups in her namesake before using the band, and Jorge for gutting it out RX’d and ending strong with some really good pull-ups to a whole lot of cheering.

Jeremy and Jim pictured above doing alternate versions of today’s WOD to accommodate for their injuries and rehab. Subbing exercises, limiting loads or range of motion are just different examples of ways to scale CrossFit workouts. The devil is in the programming though to make it effective and functional.

Tomorrow is the Cross-Box WOD Challenge! CF Advantage picked this month’s workout so come and get ready to row, deadlift, and dip.

Notes:

For those still in the push-up challenge today you need to bang out 75 of them. Keep breaking them up and don’t quit now, there are only 5 days left.

Parents: Please help us keep the Squatch Cave clean by asking the Squatch kids to clean up before you leave or we may see Squatch himself make an appearance. That would be kinda ugly…

We are CLOSED this Saturday! (No Classes on Saturday 2/27) We will be competing at the WA Sectional Qualifiers for the CrossFit Games.

Video:

Watch “Mary’s Story” Pt. 2, A CF Journal Preview [wmv] [mov]

Mary is the mother of a couple of friends of ours who train at Rainier CF. This is the story of how CF is saving Mary’s life. One WOD at a time.

"Karen"

For time:

150 Wall Balls (20#/14#)

Results

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Steph and Melissa meet “Karen”:

Well cross wall balls off the list of things we haven’t done much of lately! 150 of them will certainly make for one heck of a workout. For those who have done this benchmark WOD before there was a lot of progress to compare to today. For those who are new this is a benchmark workout that is one commonly found across CrossFit. Pat and Nan owned the leaderboard with smoking fast times. Sub 7 for men and sub 8 for women is REALLY fast. There were many PR’s today from the last bout with “Karen”, here are some; Bonnie, Laura, Bridget going RX’d and Curtis, Pat, and Jeremy PR’d. Marc M. also took 4 minutes off his time while Sherry went for it at the men’s height (10ft. target) and hit every single rep above the line!

There was also one other really cool milestone today in the box:

Fran got her first pull-up!

CONGRATS FRAN!

Notes:

Today was the deadline and 24 of us are officially in the Paleo/Zone Challenge. Outstanding! Stick with it and stay strict, and let’s see what happens after 7 weeks. Keep your diet logs!

We are CLOSED this Saturday! (No Classes on Saturday 2/27) Michelle and I will be competing at the WA Sectional Qualifiers for the CrossFit Games along with Moe, Lucy, Sherry, Lorri, Curtis, Travis and Pat. Above all we will be there to have fun! Good luck to all the competitors.

Watch “Mary’s Story” Pt. 1, A CF Journal Preview [wmv] [mov]

Mary is the mother of a couple of friends of ours who train at Rainier CF. This is the story of how CF is saving Mary’s life. One WOD at a time.

Rest, After Push-ups!

For those in the push-up challenge we are on 65 push-ups today!

Speaking of which Bridget took her boys hiking at Twin Falls the other day and knocked out her push-ups on the trail, the kids also got some overhead squats in “Squatch Style”!

And that right there is why we do CrossFit. To enjoy the finer things and to live a healthy and happy life for our loved ones!

Happy Sunday!

Get Dirty Then Take a Dunk

“Dirty Thirty”

For Time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#)

30 Back Extensions (or Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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“Swing That Bell” “Good Morning Fran!”

Day 1 of the Paleo/Zone Challenge Kick-off!

Today was the official start to our nutrition challenge. What better way to kick it off than to start with a little Chunky-dunk in the “Body Fat Test Truck” at the box? While simulated drowning to get your body fat is not my idea of fun, it was a great opportunity to get your body composition measured and establish a baseline. At the conclusion of our challenge they will be back for a re-test on Saturday 4/10 and cost is $35. Like today the test is in a swimsuit in the truck in a “bathtub”. Test is approximately 10 minutes. We will schedule those who want to do it in 12 minute increments as we get closer to April.

We hope you were able to “soak in” what you learned from the Nutrition Discussion with Todd Widman last week and able to get your food shopping and pantry cleaning done. Time to eat! If you were unable to attend or just want an outstanding summary of what Todd reviewed we will print copies of the notes that Sangeeta took and sent in a word doc. These notes are really good and captured all the key talking points. We also have copies of the CF Journal 15 and 21 as well as a Zone Block “Cheat Sheet” at the box to hand out.

Rules:

Paleo Challenge is 7 weeks long starting Saturday 2/20 and ending Saturday 4/10.
To be eligible for the winnings, you must weigh-in, take your “before” pics and establish a body fat baseline NLT Monday 2/12! No exceptions!
If you did not have us make a copy of the front page of your Body Fat Test report then please bring it in as your “baseline” to go with the pics.
Participation with the “ChunkyDunk” Truck (as Mike calls it) completely optional. If you didn’t use the Body Fat Test Truck then just weight in on our gym scale, take your pics and use our less accurate hand-held body fat analyzer at the gym. That way we are “1 block of apples to 1 block of apples” at the end for comparison.
Winner will be determined by biggest % change in body fat composition.
Of the remaining participants (besides the 2 winners); your coaches will vote on one person who made the biggest physical change in appearance based on before and after photos for a “runner-up” prize!
Each participant owes a $15 “buy-in” that goes into a pot for the top male and top female winners.
Diet logs will need to be kept! Start by writing it down, putting it on your computer or some other tracking method. This will ensure accountability as well as allow you to look back and see how you maintained discipline. It will be checked!
“Before” and “After” Pictures need to be taken. (3 each of front, side, and back) Women in shorts and sports bra/workout top, men in shorts with no shirt. We assure you that the pics will be kept private in a protected drive at home and after the challenge will be deleted permanently if you desire. Pictures are highly effective in seeing results.
Weekly weigh-in’s at the gym are required. Make sure EACH WEEK you conduct one weigh-in on our scale.

What to eat? Remember above all eat quality! Make a commitment to stick with small changes you know you can maintain. Don’t starve yourself! If you need to eat ensure it is clean and in the right amounts. At a minimum, cut out the crap. That’s the refined sugars, soda (of any type), breads, grains, pasta, artificial ingredients and sweeteners, corn syrups, trans fats, snack food, fast food and “non fat” and “low fat” foods. Those really aren’t FOOD!

Here are some helpful links on Paleo, Zone and what to eat:

CF Journal: Enter the Zone

Zone Block Calculator

Paleo Food Conversion to Zone Block Servings Calculator

Red River CrossFit: Let’s Eat!

10 Tips When Eating Paleo

Performance Menu Paleo/Zone Recipes

Notes:

Affiliate Team athletes will meet at 9am Sunday to run through WOD’s 1 and 2 of the Sectionals!

Some of the Affiliate Team women working on handstand push-ups:

ATTENTION RUNNERS:

Two races are getting closer. The first is the St. Patty’s Day 5k in March. Register on the right side of the page. The second is the Cinco De Mayo 1/2 marathon and 8k race in May. For that race please register in the gym as you will receive a discount on both races only if you register in person with us. As a sponsor for this race we are the local registration point so save some $ and run with your fellow CrossFitters and Snoqualmie-ans!