WOD – Page 627 – SNORIDGE CROSSFIT

Got Goals?

For time:

10 Strict Pull-ups
50 Wall Balls (20#/14#)
8 Strict Pull-ups
40 Wall Balls
6 Strict Pull-ups
30 Wall Balls
4 Strict Pull-ups
20 Wall Balls
2 Strict Pull-ups
10 Wall Balls

Results

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Pat proves he’s superhuman simply by willing the medicine ball into the air:

Anyone ready to set some goals? We have plenty of opportunities for you all in the coming days, weeks and months ahead. Set them now, write them down, and start working towards them.

This Friday 2/5 will be the lululemon Trunk Show for you ladies as well as a goal-setting discussion led by the lululemon staff and Michelle.
On Friday 2/12 at 6:30pm we will have our nutrition discussion with CFHQ’s Todd Widman to kick off our next Paleo Challenge.
7 week Paleo Challenge starts on Saturday 2/13 with weigh-in’s, before pictures and buy-in’s.
CF Games Northwest Sectional Qualifiers are coming at the end of February, with the Northwest Regionals and Affiliate Team Qualifiers in May. We will be selecting our team of 6 to represent the box in April.
The St. Patty’s Day 5k run is 3/13 here in Snoqualmie Ridge.
The Cinco De Mayo 1/2 Marathon and 8k run is on 5/1 in downtown Snoqualmie.
We are working with Lucy and Rob to hold another Rowing Class in March. This will be similar to the last class and will focus on proper technique, form, and strategy on the erg.
100 WOD T-Shirts are now designed and will be available to purchase (at a discount) should you earn one! WOD’s must be completed in the box (garage counts).
Double-Under Challenge: Starting this week through the end of February, attempt to beat your max reps consecutive double-unders each week. Practice them all week post WOD and then pick the time of your choosing to go for your new max in one attempt.
Push-up Challenge: Starting this Saturday perform 5 push-ups. Add 5 each day until the end of the month. (i.e. 5 Sat., 10 Sun., 15 Mon., etc.) Break them up throughout the day if needed. Make-up rules apply like the burpee challenge.

And this is only the beginning! We have a whole year ahead of us!

If these races, discussions, classes, challenges and even shirts don’t give you enough motivation, then watch the below video from King 5 Evening Magazine and see an example of how committing yourself to CrossFit and good nutrition can change your life.

"Grace"

For time:

30 Clean and Jerk (135#/95#)

Post Grace complete Max Effort 400m Run

Results

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“Grace” is heavy. It’s quick (relatively speaking). It’s tough. And it’s surprising. Even though it’s 30 reps, with a heavy Clean and Jerk at high intensity it can tax you completely. Scaling down to a heavy enough weight that is challenging to pull off the floor will still work you and leave you wondering at about rep 15 if you are going to make it to 30. This WOD can push you quickly to the brink of muscle failure in only a few minutes. Judging from the screaming coming from outside tonight Sherry and Michelle certainly almost found that point as they stormed their way through. Congrats to all who PR’d and to all who did this one for the first time. If you went a little lighter than you wanted to don’t worry, we will all get a re-match for sure.

Notes:

The lululemon trunk show is this Friday. You should have received the evite with all the gory details so look forward to some fun, goal setting, and shopping while ditching your significant other at home.

We are registered as an affiliate to field a team for the CF Games Affiliate Cup qualifiers at the Regionals in May. This experience just keeps getting better and better. For those trying out just remember to have fun. It’s all about getting fitter, learning to push our limits and becoming better athletes while training with one another! Special thanks to Bonnie who has volunteered to be our Team “Mom”. She will also be helping us at the Sectionals in February and at our 9am team WOD’s on Saturdays.

For those who have volunteered at the Sectionals let us know what you end up volunteering for.

ATTENTION RUNNERS:

Two races coming up. 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!

Rest and Recover

Enjoy the day. Lay back and get ready for a good week!

Read “Gluten: Silent Killer” on paleobrands.com.

What is Gluten? Why is it so harmful?

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it

“Team Murph”

Partner up and alternate exercises for time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Run 1/2 mile each with partner and alternate exercises

Results

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Jim M. and Ryan knocking out full “Murph”:

From CrossFit.com: “Murph” is dedicated to Navy SEAL LT Michael Murphy, 29 of New York, who was killed in Afghanistan in June of 2005. This workout was one of his favorites and he’d named it “Body Armor”. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more than to serve his country and the people who make it what it is.

He is a Medal of Honor recipient. Read the link above for the harrowing account of his heroic actions.

The 9am crew decided on this WOD over “Badger”. We took a vote, and the overwhelming majority wanted a bodyweight benchmark over a barbell benchmark. We will just have to save Badger for another day. In the early WOD the Affiliate Team ripped through this one and Travis and Pat just blew the doors off the box. Both of them came in at a smoking 35 plus and 36 plus minutes respectively. Everyone else did great at one of the toughest “grind it out” kind of WOD’s in CrossFit. What really stood out over everyone who either tackled it on their own or paired with a teammate was that Jim and Ryan showed up by themselves for the 11am class and decided to both go for the full version. Pushing, encouraging and nudging each other on, they both completed it fully RX’d and at a great pace. Even more impressive, this was Ryan’s first WOD other than his Baseline workout as he is still in the process of completing Elements. Could you imagine your third visit to the box and we ask you to do “Murph”? Two small callous tears, kipping pull-ups learned on the fly, and one ripped off shirt later and Ryan’s now a CrossFitter through and through. Totally inspiring to watch.

For all of you who came today for “Murph and Team Murph”; give yourself a pat on the back, raise a glass and toast each other (eye to eye) to a pretty impressive feat. You all worked your butts off.

Notes:

Nutrition Discussion will be on Friday 2/12 at 6:30pm with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. We highly encourage you to come regardless of whether or not you plan to participate in the Paleo Challenge (starts Sat.). This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.

The nutrition “chat” will last roughly 1.5 to 2 hours.
Cost will be $10 per person.
Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
Bring your questions!

Post to comments if you plan to attend the Nutrition Discussion.

"Seven and Seven"

7 Rounds for time of:

7 Dumbbell Deadlifts (40#/25#)
7 Dumbbell Hang Power Clean
7 Dumbbell Front Squat
7 Dumbbell Push Press

Results

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Dumbbell Fun! Happy Friday!

Lucy getting closer to a pull-up and Steph working through dumbbell deadlifts:

Notes:

For those clamoring to do “Grace” again here’s a variation we might do soon. (Seriously)

“Isa-Grace” with Josh Everett and the CFHQ Trainers [wmv] [mov]

Sign up in the comments if you didn’t already for Sat. 10am class; 2 spots open. (So far it’s Jim, Steph, Nan, Adriana, Maria, Bonnie). Otherwise come to 11am. Affiliate team is 9am.

Hot Off the Press

Strength WOD:

Press
5/4/3/2/1/1/1

Checkout:

3 Rounds for time of:

30 Double-Unders
15 Ring Push-ups

Results

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Press: (noun) a lift in weightlifting, in which the weight is raised to shoulder height and then steadily extended to a position above the head without use of the legs.

or (verb) a) to try hard to persuade or exert influence on. b) to insist on or request urgently.

Which one described your press attempts today? For me it was both. It started as a weightlifting movement as defined above. It quickly became the latter as I persuaded, insisted, no requested urgently to get the bar overhead! The removal of the legs to generate power to push the load overhead is a quick eye opener to your relative strength. It shows why you become more efficient as you engage your legs and hips, and also quickly demonstrates how getting stronger in the press will make getting heavier loads over your head easier and faster with lifts like the push press, jerk, snatch. As you find your 1RM you will realize that 5 pounds is a big difference from one attempt to the next. Many of us tried to push, then persuade, then request that bar to move up. Some stared at it to no avail as it hovered at the eyes. Others tried to “duck” their head around it (didn’t work), and one even managed to push one arm up at a time (not recommended)! The Press equals raw strength. You either get it or you don’t.

Notes:

We are stoked to announce that our next Paleo Challenge will kick-off on Friday 2/12 at 6:30pm with a nutrition discussion with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. In addition to his duties traveling for CrossFit certs and judging events like the CF Games, Todd has also been on the CF Journal in the “Boz and Todd Show” (which travels to various boxes to film segments on coaching and motivational techniques) as well as different workout videos. He recently hosted a great nutrition lecture at Rainier CrossFit which I attended. It focused on a very practical discussion of the application of a clean diet and the role proper nutrition plays in performance, CrossFit, and life. We will do the same and this chat will offer good insights into paleo and Zone eating, the how to’s and why’s of eating cleaner, and how to manage it with our families, jobs and busy lifestyles.

The nutrition “chat” will last roughly 2 hours and the cost will be $10 per person.
Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
Bring your questions!

If you have a CF Journal subscription, go here to watch a video on Todd going for a sub 1:20 500m row.

We will then start off the official 7 week Paleo Challenge after the Saturday morning class 2/13.

Early high level summary: We will have weigh-in’s, ‘before” and “after” pics (not to be shared), measurements, and establish a pot for those who want in. The pot will split between the top Male and top Female winner or “loser”. Weekly weigh-in’s will be required and food logs will need to be kept. This is only 7 weeks so everyone can do it! Winner will be determined based on change in body comp. We will base this on the successful challenges that CF Seattle has run. Stay tuned…

Last but not least; sign up for 10am Saturday class by posting to comments. First 8 get a slot otherwise please come at 11am. Affiliate Team training will be at 9am.

Penalty Box

Every minute on the minute complete 10 Box Jumps then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating box jumps and max OH Squats until you total 100 reps of overhead squats.

EMOM:

10 Box Jumps (24″/20″)
Max Rep Overhead Squat (75#/55#)

* If you cannot complete any OH Squats in a minute rest and continue with box jumps until you hit the 100 rep total.

Results

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Nan and Pat praying to the CrossFit Gods yesterday for help in today’s WOD:

Quote of the day: Deb mid squat talking about her husband ~ “Oh my God I don’t want to look like Curtis!”

After today you may all want to throw me into a penalty box. This was our re-match from back in November and there were a bunch of PR’s today. Keep working on the form over loading up the weight. Full depth should be the goal first, then load. This movement is a core taxer. It also was the cross-box challenge with several local affiliates (Outer Edge CF, Local’s Gym, King CrossFit, Stoneway CF, CF Advantage, Foundation CF, and Rivertown CF). We picked the WOD this month so you can understand why I chose this! You can check results that will be posted to Facebook under the group “A Bunch of CF’ers” and I’ll post our average gym time here as well.

Bridget post Penalty Box:

Notes:

Hey you rowers! Did you know Concept 2 has a dedicated section on their site for CrossFit and rowing? Click here for some useful info, demos, events and training videos.

Congrats to our friends from King CrossFit who made the CF.com main site today in a video from back in their garage days. They are now thriving in a big box in Renton. Time flies. [wmv] [mov]

"Whoopsie!"

As Many Rounds As Possible (AMRAP) in 15 Minutes of:

15 Deadlift (135#/95#)
500m Row

Results

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Pat sneaks a peek:

Quote of the day: “Concentrating this hard is really stressful!” ~ Vicki taking about her WOD today.

CrossFit forces a lot of concentration during the workout of the day. No matter what level you are at you must concentrate. You have to if you want to block out the pain or discomfort, to slow down the breathing and keep plugging away. Or when everything seems new, unfamiliar, uncoordinated, challenging and impossible in a “are you insane for making me do this” kind of way. You stand at a barbell, watching peripherally as bodies and weights fly around you and all you can think is “GO” while at the same time thinking “stance, butt down, chest up, hands here, head there…”. For some it becomes stressful. We understand that. Our advice? Slow down a second, remember the cues that work for you, and progress through them while blocking out everything else. Don’t worry about how many rounds or how much time has gone by, get that progression in your head, focus on technique and 3-2-1 go! As you become more advanced or more familiar with the movement pattern, your concentration will shift more towards replicating perfect reps, hitting a target number or going unbroken, consistent pacing, split times, managing your rest, and maintaining strategy. You may even decide to check on your competition to see if you are ahead or behind. Bottom line: If your workout is carefree, devoid of all concentration, and totally relaxed and pleasant I would argue it’s not a workout.

Today’s WOD was meant to be a heavier deadlift with fewer reps. It was supposed to be a repeat from a WOD we did back in November. Due to a mix-up by Household 6 (who I am thinking should be demoted to Household 5 or at least be given burpee de-merits), this version today listed a lighter deadlift and added reps. Whoopsie! Despite that It changed the workout in a positive way and made for more of a row/dl endurance workout combination. It averaged 2000 plus meters rowing along with high reps of lighter deadlifts at an appropriate load that meant more power.

Bonnie AKA “Pinkalicious” rowing:

Notes:

Speaking of power: Jeremy reported his 1st ever 400 yard drive on the golf course this past weekend; thanks to CrossFit (and maybe a little wind). Either way, you could put a hurricane behind me and I probably couldn’t drive it that far.

Registration forms are in the gym for signing up for the local Snoqualmie valley Cinco De Mayo 1/2 marathon and 8k on May 1st. Register in person here in the box and save $5 off either race. Let’s get a good presence out there and support this community run and fitness challenge! Make it your first 8k or first 1/2! Also don’t forget the Snoqualmie St. Patty’s Day 5k race is Mar. 13th!

Tomorrow is our monthly cross-box Affiliate Challenge. We called the WOD for this month and it’s a doozy (many will remember it). We will do this workout along with several other local boxes (Local’s Gym, Outer Edge CrossFit, King CrossFit, Stoneway CF, CF Advantage, Foundation CF, RiverTown CF). Show up and bring some intensity!

"Randy"

For Time:
75 Power Snatches (75#/55#)

* Post WOD complete max effort plank hold for time

Results

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This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Moe and Amanda locking out:

Looks like it’s time to update the leaderboard! Some impressively fast performances today by all of you with top M/F times going to Pat and Lorri. This benchmark WOD is an all out barbell sprint. It quickly gets hard 30 reps in and as you keep moving the back tightens, the shoulders fatigue and the heart pounds. While the weight is relatively light, it feels like you are doing burpees with the bar. In under 10 minutes you get a very effective workout that is all parts cardio, strength and power. Like any Hero workout, knowing what it’s for always helps to keep it in perspective while you are pushing through it.

After the WOD was another max effort test. Holding a plank is challenging and representative of core strength and mental toughness. Going 5 minutes is crazy hard (Erin and Curtis!), but Rob pushed way past that with a stunning 6:18 tonight after “Randy”.

Congrats to Rob, our new “Plank King”!

“Randy”, by LAPD Swat and CFHQ Staff [wmv] [mov]

Watch this video especially from 4:41 in where Josh Everett just crushes this WOD.

Notes:

Welcome to Melissa, Jeff, and Ryan who all started with us today. We look forward to you all completing Elements soon and joining in the brutal fun!

Ready, Set, Rest

Gym is closed. Rest or go for a run. Low intensity active rest is a good alternative.

Do you think CrossFit prepares you for other fitness tests despite not particularly training for them? I believe so and have personally experienced it. Here’s an account from a friend of ours from North Scottsdale CrossFit who used only CrossFit to train, prepare for, and successfully run a 1/2 marathon. If you have similar experiences post to comments.