Jim demo’ing Good Mornings:
Jeremy and the GHD Sit-up:
Question(s) of the Day:
What benchmark WOD (Girl, Hero, or named) do you most want to do? Which one do you least want to do?
Post to comments.
Oly Lift pics to be posted tomorrow…
Category: WOD
"Dueling Squat Cleans"
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
One runs 400m while one performs max reps.
Switch after each run.
Full squat clean, bar must touch ground each rep.
Results
This WOD was fun yet really tough. Dueling someone else head on makes those runs a little more meaningful. It really didn’t matter who ran first as you were equally taxed the minute you began the opposite exercise. For those who went solo matching your run time to your squat clean time made a unique twist as you were racing yourself.
This afternoon 11 of us (Moe was sick, get well soon!) went to Thrush Sports Performance Center for some outstanding Olympic Lifting coaching and instruction. Three coaches worked with our group for 2 hours to review the snatch (hang, power, and full), the clean (hang, power, and squat), and the jerk (push, split). Numerous pointers, cues, demos, and general practice under the watchful eyes of some very accomplished Olympic Lifters was invaluable. Each of us benefited in many ways which undoubtedly will lead to better technique, focus and movement. The corrections I received keep spinning in my head and make me want to set up a bar and get to work! We will likely plan another one of these sessions down the road. For those who went, we would love to hear your thoughts and impressions and for you to share with the rest of the SRCF gang. Big thanks go to Jeremy for hauling us all down in his killer RV “the Squatch Mobile” as well as to Jim for taking some great pics which I’ll post tomorrow.
Riding in style:
Team Shot:
You Get to Choose
Choose:
3 Rounds for time:
1000m Row
* Rest 4 minutes between rounds
Or
4 Rounds for time:
800m Run
* Rest the same amount of time of the previous run between rounds
Immediately after complete the following check out WOD “The Nickel”:
5 Rounds for time of:
5 Broad Jumps (6ft. Stall mat length)
5 Push-ups
5 Pull-ups
5 Knees-to-Elbows (KTE’s)
Results
Knees-to-Elbows by Pat:
CrossFit comes in many different flavors. There is CrossFit Endurance, CrossFit Kids, CrossFit Football, and CrossFit Mom. There is also the orginal, CrossFit.com (or Main site) as well as countless affiliates out there all offering a daily dose of constantly varied, functional movement done at high intensity. The WOD’s may be different, use different equipment, movements and time domains but they all follow the same basic tenets. Some boxes even use Strongman techniques mixed in. Things like tire flips, stones, farmer’s carries, yokes, and more. Rainier CrossFit is local and uses Strongman techniques with WOD’s and even sponsors an annual Strongman Event for charity. Another is CrossFit Conan, where Rob Orlando does the same. Here’s a video with an interesting variation on a class using tires and stones (the interviews with two new clients are also cool to see).
Over time my goal is to vary the training tools we use; starting with tires, hammers, and sandbags. To you they may be torture devices, to us they are a chance for all of us to play like big kids.
“A Class with Rob Orlando”, CrossFit Conan [wmv] [mov]
Some Squatch kids doing what their parents do:
Notes:
10am Saturday class is full. If you didn’t sign up for 10am then please come at 11am.
For those attending the Oly Lifting Coaching session tomorrow we will meet at the gym and leave at 2:30pm. We can all ride with Jeremy in his RV or you can caravan down. Session is from 3:30 to 5pm. Cost is $75.
Hour of Power
Strength WOD:
Hang Power Clean
1/1/1/1/1/1/1
Immediately after:
10 Rounds for time of:
3 Hang Power Clean (95#/65#)
6 Push-ups
9 Squats
Results
View this photo Pt. 1
View this photo Pt. 2
View this photo Pt. 3
Day 51 of the Burpee Challenge! Just KIDDING!
Michelle with a good shrug and full extension as the arms begin to bend:
Laura with elbows high:
Anyone’s legs tired? This was a welcome break to focus on some upper body strength and improve our power cleans. The hang power clean, power clean, and squat clean take some getting used to. There is a pulling, jumping, shrugging, dropping, standing element to this thing. It’s fast yet it feels like you are moving in slow motion as the weight gets heavier and you near your limit. As you get heavier the flaws in technique get exposed and the inability to quickly jump, shrug and rotate the elbows around limits you far more than the weight itself. Those 5 – 10 pounds at your max can be frustrating if you fail or oh so satisfying if you get it. Keep working on the quick and powerful jump and hip extension, focus on fast elbows, then finish by the stomp on the floor. Most importantly, think power and don’t keep those feet glued to the floor!
Congrats goes to Jana for completing her 1st WOD with full RX’d depth squats:
Notes:
A new study shows running shoes may cause more damage to hips, knees, and ankles (Thanks Curtis for sending this).
So I am in trouble with Household 6 (in the military the Unit Commander is designated with the number 6 after their call sign; Michelle is “Household 6”). In my haste to create the lululemon party and spend event (or is that spend and party?) on Facebook, I failed to run it through the approval committee, which consists solely of Household 6. So I created an event that was “open” and it was apparently quite the hit. There are a few folks we don’t know who have accepted or inquired, which is cool but not the primary intent which is to host an event that is for all of our SnoRidge ladies and other CrossFitters who are friends of ours. So if you are asked about it please let them know its for members or invitees but you’ll check with Michelle first; then let us know. If we have space we may open it up.
If you are wanting to attend the Saturday 10am class, post to comments. So far it’s Rona, Pat, Jeremy, and Curtis.
Burpee-Fest
For time:
100 Burpees
Rest, then complete for time:
100 AbMat Sit-ups
Results
DAY 50 OF THE BURPEE CHALLENGE! Congrats and gold stars to all who completed it!
Farewell! Sayonara! Arrivederci! Adios! Goodbye burpees.
(At least until next week or so).
Congrats goes out to the 11 who stuck with it all the way to the end (in red in the results pic). Many started, some left early, some left late. In hindsight, was it really that hard? 50 consecutive days of burpees not only improved form and discipline, it was a good supplemental workout. In fact anyone who participated got that benefit, regardless of how far you got. If I left out anyone in the results pic please post to comments.
Notes:
Rob completed elements tonight and will be joining us soon.
There is no Affiliate team training WOD on Saturday morning since all of you (plus Mike) are going to the Olympic Lifting coaching session at Thrush Sports Performance Center from 3:30 to 5pm in Sumner. We have Travis, Curtis, Jeremy, Pat, Jim C., Lorri, Lucy, Sherry, Moe, Mike, Michelle and I attending. We will meet up at the gym at 2:30pm on Saturday. Jeremy will drive us down in his RV or you can follow us. He will have the NFL Playoffs on while we drive!
Regular Saturday WOD will be per the normal 10am and 11am schedule.
Movement prep and warm-ups are vital to getting loose, getting ready and avoiding injury. Watch “Hip Prep” with Kelly Starrett from the CrossFit Journal for some great examples of getting ready to get to work. [wmv] [mov]
Question: Do you like the group led warm-ups and movement prep/stretch? More, less, or same? Post to comments.
"Jeremy"
In honor of 3 yr. old Jeremy Bloniasz who lost his life in a tragic accident on July 6th, 2006. RIP.
21/15/9 reps for time of:
Overhead Squat (95#/65#)
Burpees
Results
Day 49 of the Burpee Challenge. One day to go!
Kristy demonstrates a solid Overhead Squat:
Those of you who came today heard this analogy. I think it’s helpful though to tell it here to get the point of the post across. Three shooters go to the range. One fires 5 shots and completely misses the target. A wild shooter, almost dangerous. The second fires and hits 5 out of 5 straight through the bulls-eye, effortless, almost. The third fires 5 shots and hits the target 4 out of 5 with a tight shot grouping. Which one is training correctly? Answer: The third one. Why?
The first person is shooting at a target beyond their ability. The target is too far, the weapon likely over-matched to their capability. They need to shoot closer, or maybe try a .22 or an air pistol. They need to focus on learning trigger squeeze, breathing, stance, grip, etc. In CrossFit, that means focusing on learning the movement and hitting the basics with a light load to ensure full range of motion and an intensity that produces a challenge but not at the expense of doing it correctly.
The second person is simply maintaining their skill. They need to try to shoot a greater distance, with a different type of weapon, or a different environment. They need to make it more challenging. In CrossFit, that means training heavier, moving faster, changing the rep scheme, etc. to continue to make progress.
The third person is right where they need to be. 90% of their shots are in a grouping and hitting the target. They are consistent and clearly challenging their skills. In CrossFit that is where you want to be. You are striving for good reps that at least 90% of the time are with good form and technique with proper range of motion. The weight is adjusted or the range of motion restricted to keep you safe and progressing. Otherwise the reps are poor or worse the risk of injury increases.
As your coaches and trainers that is what we expect you to hold us to; ensuring you are hitting the target. It’s what you pay us for. Otherwise we just write the WOD on the board. We need to ensure you not only are prepared and equipped to execute the movement, but that we push you to do it to the best of your ability. We all as a community have to uphold that virtuosity, that standard, the desire to be perfect with each rep. The whiteboard is our tool to help you measure your performance. It’s how we each document whether or not we are hitting the target. When you earn the RX, then you earn it. Everything is scaled as needed and that is what will make you better. You focus on form and counting the reps, we will focus on helping you get to hitting that bulls-eye. And when you do that consistently then we’ll make the target harder to hit!
That said the overhead squat is a challenge. Hitting full squat depth while maintaining a load overhead takes time to learn and get comfortable. Scale the weight and work on getting down in the hole with active shoulders and a stable core. It works the whole body and if you want to build strength, gain power, improve balance, flexibility, and coordination than do these. Lots of them.
Notes:
If you are in the burpee challenge then save them tomorrow and they will count in the WOD!
We send Jim C. our best wishes for a speedy and full recovery. Keep your head up and HANG in there! We’re all pulling for you.
"Twice is Nice"
Happy Birthday both to Sherry and Kristy! Today is a two-fer:
Complete 2 rounds of each couplet in order for time:
“Sherry Couplet”:
41 Wall Balls (20#/14#)
41 Double Unders
“Kristy Couplet”:
41 Thrusters (45#/33#)
41 Good Mornings (45#/33#)
Move through both rounds of one couplet before starting the next couplet. Post total time for all 4 rounds.
Results
Sherry and Kristy:
Quotes of the day:
- After being asked if you can choose which couplet to do, I said “No you all get to do both Sherry and Kristy today”. Doh!
- Jorge: “What happened to women lying about their ages!”
- Steph: “Thanks, that was BRUTAL… okay, seeya tomorrow!”
So I took my own advice yesterday and took a rest day. Minus my burpees. It was a wise move. I feel ready to go tomorrow. Strange how that works huh? I am also kind of surprised at how many are out of the Burpee Challenge. For those still in it you have two days to go. Day 48 means you owe 48 of them.
Before I forget, Rob sent us an idea for new equipment. We are so excited to add these to the gym we are probably going to get rid of the barbells. This is strength training equipment; the flab busting breakthrough called ShakeWeight. Who needs anything else? I am already programming new WOD’s such as “ShakeWeight Gone Bad”, “Shake it Tabata Style”, and “Shake, Shake Your Booty.”
Notes:
We have a few open spots for Saturday’s Olympic Lifting Coaching session at Thrush Sports Performance Center from 3:30 to 5pm. Cost is $75 (payable to Thrush) and it will be 1 1/2 hrs. of instruction mainly on the clean, squat clean, jerk, split jerk, front squat. Post to comments if you want in and haven’t let us know yet.
The lululemon trunk show is in process of being organized. Tentatively plan in early February to have a ladies night at the gym to buy some junk for your trunk!
Overreaching vs. Overtraining
Burpees…then rest. Get going and do all 47 of them. Then post to comments if you are still in.
Jim C. has his own action figure. That is big time!
New challenge: Find another action figure for someone in the gym!
Today’s topic:
Overreaching vs. overtraining. It’s vital to understand what both are before you diagnose yourself incorrectly. It’s also vital to knowing what these are to proactively work on prevention so as to not impact your training and decrement your physical and mental work capacity. It’s all about progress and if you are not sure what these two terms are you can easily go from overreaching to inevitably overtraining. I say avoid it so you can be on the path for making PR’s and gains.
First the definitions:
Overreaching: An accumulation of training and/or non-training stress resulting in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks.
Overtraining: An accumulation of training and/or non-training stress resulting in a long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months.
Overreaching is okay, it can be dealt with, it can usually be mitigated with proper rest and recovery, proper training balance and recognizing and avoiding overtraining scenarios. It’s listening to your body. I would argue if you aren’t flirting with overreaching from time to time you won’t ever recognize your athletic potential. If you want peak performance, you have to push near that zone. It’s NOT the same though as coming into the gym and doing a couple intense workouts a week so you are sore and tired and doing little to nothing else. That is okay and that will put you on the path to progress, but combine it with some frequency, consistency and proper nutrition and you will watch the results come.
Overtraining is usually a combination over time of poor sleep, high volume training, very frequent high intensity workouts, poor nutrition (both sustained and pre and post WOD), using too much overload (way to high of a weight or rep count), and external mental and physiological stressors. The key is over time. You can cycle through periodization. Increasing training volume, type, intensity and load consistently and then tapering to properly recover prior to an event is smart and logical training methodology. It can lead to performance gains and new PR’s. Not resting properly as you go is not so smart.
Most people won’t experience this if their training volume is low to moderate. To make physiological progress you must play with progression, overload and recovery. Without repeatedly breaking down and building up your body for days, weeks, and months you will not make any necessary progress. However if you don’t factor in nutrition and rest then you are taking two steps back for each step forward. If you are feeling any of the following symptoms, then manage a rest day. Or two. Some prefer three days on, one day off with either little or very low intensity exercise on a rest day. Some do four on, one off, two on, one off. I recommend trying back to back days as a minimum. Make at least one of those rest days a true rest if you are going hard at it. Frequency, intensity, and consistency are keys to success, but balance is needed. Being sore isn’t a reason to not work out, feeling tired after a long day isn’t either, but feeling it consistently and being run down? Going on that 4th day and not “feeling it”? Take a rest.
Here are some symptoms of overtraining to look out for:
- Constant feeling of fatigue, lack of motivation
- Lack of or inability to sleep
- Poor nutrition or lack of hunger
- Decreased performance
- Increase of illness
- Mood changes
- Increased incidence of injury
- Extreme soreness
As Coach Glassman stated in this CF Journal article, the WOD is designed to tax the fittest of people. That is why we scale movement, load, quantity and intensity. It’s individually modified to fit you to measure your progress. Be smart and gain consistency before going like a junkyard dog with too much weight and poor form. As you improve your skill, technique and fitness level you will naturally amp up the intensity.
CrossFit works because it constantly drives physiological and neuromuscular adaptation, pushes your limits, forces you to not “go through the motions”. It mixes it up, keeps it fresh, and even exercises your mind. It makes exercise what it should be, tough yet fun. What sounds better? Hitting PR’s, learning and improving new skills, making gains, getting faster and stronger OR feeling lethargic, constantly fatigued, weaker, struggling constantly at not only learning new skills but improving on weaknesses, and increased risk of injury? The answer is obvious but overtraining is serious and something to be aware of. So be smart, have fun and know when to rest.
Enjoy that rest day, eat well, get some sleep, spend some time doing something else fun. Looks like I need my own advice! But first those burpees…
Notes:
Only 9 days into the new year and Rona achieved one of her 2010 Resolutions! Yesterday she performed 10 consecutive push-ups RX’d. Congratulations and we look forward to watching Rona (and the rest of you) cross off more and more! Here it is in her own words:
“I wanted to let you know that I got my first New Years resolution marked off my list. I did 10 push-up RX (on my toes) today. We finally had a workout that my arms weren’t jello afterward as I decided today was the day. I went form being able to do 3 push-ups on Jan 1st then 4, 5, 8 and today I made 10. The baby was asleep and no one else was home so I video taped it. I needed a record. I made Rob watch it when he got home. Sorry guys but you both are going to have to watch it too. :)”
Affiliate Cup Competition 2010 Update: Read the latest update on rules for the 2010 Affiliate Cup Qualifiers at the Regionals. The top 6 teams from our Northwest Regionals in May will be eligible to advance. Competition will be fierce. We will have our own selection process prior to Regionals that will be open only to our current Affiliate “Team Squatch” that is in training. We will choose 6 total athletes for the team. Details will be published later but rest assured it will be both an objective and subjective process that includes at least 6 WOD’s and some individual max effort/skill tests that cover all 10 components of fitness, as well as a subjective evaluation by your coaches.
Fat and Skinny Sumo
Affiliate Team WOD “Fat Sumo”:
For time:
15/12/9/6/3 reps each of:
Sumo Deadlift High Pull (135#/95#)
Front Squat (135#/95#)
Kettlebell Swings (53#/35#)
Results
Main Class WOD “Skinny Sumo”:
5 rounds for time:
12 Sumo Deadlift High Pull (95#/65#)
12 Front Squat (95#/65#)
12 Kettlebell Swings (53#/35#)
Results
Day 46 of the Burpee Challenge. Be the burpee!
More brutal fun today. Two WOD’s; different loads, different rep schemes, same exercises, but both brutal. Good to see so many faces getting in and coming in ready to get to work. It’s also cool watching everyone help each other setting up, cheering, pushing, coaching and motivating each other to get through. Good to have our friends from “The Compound” (Mark, Jeremy and Kim) drop in for a WOD this morning and then stick around to cheer on the other groups.
Jeremy wearing the ultimate CF hat:
Notes:
Don’t forget your burpees tomorrow and if you aren’t on a rest day try a run WOD. Run a 5k, run 4 x 400m for time or try 3 x 800m runs for time resting the same amount in between runs while trying to maintain the same split time. We haven’t run much this week due to the high winds but if it’s anything like it was today then get out there and hit the trails.
Welcome to Rob who just started Elements with us this week and also our recent members Kim, Mariela, and Maria who all completed Elements over the past several weeks. If you haven’t already done so, introduce yourself to them and welcome them to the community!
Fire in the hole!
Bottom to Bottom Tabata Squats:
Complete 8 rounds of air squats performing 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes. Rest period should be in the bottom of the squat position. Post total number of squats completed and also the reps per round. Score the lowest round amount for your tabata score.
After complete for time:
21 Burpees
42 AbMat Sit-ups
15 Burpees
30 AbMat Sit-ups
9 Burpees
18 AbMat Sit-ups
Results
Day 45 of the Burpee Challenge and Christmas came early (or late). Today’s burpees counted! If you didn’t get in today then make sure to knock our your 45 burpees. It would suck to have to do 91 tomorrow.
Bottom-to-bottom rest position air squats are a different and sadistic take on tabata squats. Resting “in the hole” doesn’t give you much of a break. It makes your legs feel like they are on fire that you almost look forward to the 20 seconds of squats! They are also a great muscular endurance and leg conditioning drill. Which I am sure everyone was thinking of for those four minutes. We focused this week on the air squat in our “back to basics” warm-ups and this was the culmination of all the reinforcement this week. Next week will be a different basic movement.
For those trying to learn muscle-ups, here’s an old CF.com video with extremely loud tunes that has some good cues for how to develop one and how to hold a false grip. The false grip is vital as is the proper movement pattern that the rings must take as you pull up and punch the head through. If you don’t have a minimum of 5 ring dips and 5 solid pull-ups then practice those while also working in ring muscle-up progressions with your feet on the ground. We’ll show you but you have to commit to practicing the basics, and we will blast really loud music for you.
Notes:
Affiliate team training at 9am. 10am class has 6 people so far. 2 more can sign up by posting to comments. 11am is 4 people so there is plenty of room there.
Oly lifting coaching session (see yesterday’s post for details) has 5 open spots. Cost is $75 for 1/16 at 3:30pm at Thrush Sports Performance Center. Post to comments if you want to go.
CrossFit got some good local press on Fox news. Thanks to Nan for sending this link. Click here to read the article and watch the video below of the news reporter that dropped into Northwest CrossFit.