WOD – Page 651 – SNORIDGE CROSSFIT

Penalty Box

Strength WOD:

Overhead Squat

3/3/3/3/3

Then complete the following:

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#)

Results

View this photo

View this photo Cont.

Quote of the day: “This was the toughest WOD yet.” ~ Pat, Sherry and about 4 or 5 others.

This WOD was tough. First a strength WOD followed by “the Big Suck” as Bonnie named it. I named it the “Penalty Box”. It was tougher than I expected but it was what I wanted when programming this week. Starting with “Helen” yesterday, I wanted a short but intense benchmark that uses little equipment and would be good to start the week on a typically crowded day. I wanted to also get pull-ups in a WOD to benefit everyone including those who recently got their kip. Today was intended to be a mid to long time duration workout after a brief strength building session to work on a barbell movement we haven’t done much before. The overhead squat is one of the best barbell movements that works strength, balance, coordination, flexibility, power, and in today’s case I would argue speed. It was basically a chipper but one that encouraged you to get through it as fast as possible or continue to endure the box jump “penalty”. Each round that you had to gut out another set of box jumps (or steps as your legs stopped cooperating) became a penalty. Maintaining your core to rep out the squats while your legs were on fire and your heart was pounding was a nice mental hurdle when you know you don’t have many seconds left to get more than a handful of OH Squats.

What’s in store for tomorrow? Come in and see.

Notes:

Welcome Jodi, Ed, Ken, and Rona who started Elements with us this past week. We look forward to you all joining classes with us!

Chef By Request came by today and brought a bunch of delicious sample Paleo meals and snacks for all of you that came in. We have a few left so those who didn’t get them today grab one tomorrow when you come in. We are working with them to offer a discount to all of you that are interested in ordering either Paleo or Zone meals or snacks that would be delivered daily to our gym at a good discount to you. If you are someone who has little time or know how to prepare a good tasting, correctly portioned, Paleo or Zone friendly meal with variety and taste then consider taking advantage of this. Meals are gluten free, can be tailored for food allergies, primarily organic, and balanced typically to a 40/30/30 ratio for protein/carbs/fat. These meals are prepared by a chef (who was featured in Seattle Magazine) and taste great.

Let us know if you want to do it and how many meals or snacks a day then we can let them know and get things rolling. Our goal is to be a convenient delivery place for you to pick up your meals. You would purchase from them through them. We would help to get you a discount so that you can see the benefits that diet can play in your overall health and fitness.

Let us know if you are interested either here in the comments or in the gym. If we have a few of you sign up for delivery with them then you all will get a discount. We have two so far. Bon Apetit!

"Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

Results

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Progress Part 1:

Sherry got her first dead hang pull-up tonight (actually she got two)! Congrats to our first woman who learned pull-ups in the box! We are stoked!

Progress Part 2:

Travis’s first time with “Helen” in May was 20 minutes and change. Each round he ran 400m, scaled the KB to 44 lbs. and used a blue band for pull-ups. His second time with “Helen” in July was again with the 44 lb. kettlebell and a blue band for pull-ups. He shaved off 5 minutes and finished at 15 minutes plus.

Tonight was his third encounter. This re-match was fully prescribed. A 53 pound kettlebell, and kipping pull-ups. His time as RX’d? 12:50. That’s progress.

Progress Part 3:

Amanda, Bonnie, and Paul all moved to using bands tonight. Dan also went from band assisted pull-ups back in July to RX’d tonight with a top 3 Leaderboard time while Justin rocked this WOD RX’d after recently moving off the bands and learning kipping pull-ups to a number 2 on the leaderboard!

Look around and in the mirror. You can find examples of progress being made in our box everyday.

Notes:

Saturday class is cancelled as we will be listening to Coach Greg Glassman (founder of CrossFit) speak at CF Bellevue. We will have a Friday 6pm class for anyone interested in starting their weekend with a WOD. Post to comments or let us know if you are planning to make it.

Habit Forming

Today was back to basics day rather than a rest day for us, running followed by an overhead squat strength WOD. Both MIchelle and I noted that we have neglected our strength training and running consistency as we have grown busier. Sometimes the short time period between classes makes it difficult to get that strength WOD or long run in. Other commitments can get in the way. It especially makes it easier to not train your weaknesses or to take your strengths for granted. That’s not a good excuse but more of a habit to break. With the gym closed today it allowed us to get back on track. It’s our new “Sunday” habit, strength WOD’s and trail running.

Which brings me to the point of this post. There are always reasons you can find to skip a workout or skip a day to get in the gym. It’s life, it gets in the way sometimes. When it does, be creative, be consistent and get something in. Start a new habit. One that sticks. Make an effort if you can’t get in here to take 8 minutes at least and do two Tabata intervals! Hit a few 400m runs with squats for time or run sprints. Try some planks, practice handstands on a wall or do max push-ups and sit-ups at home, whatever your weaknesses. Don’t skip a WOD because it’s a strength day, and try your best on that off day to get that run or ride in even if it’s raining.

This applies not only to training but also to diet. Which reminds me, how’s the Paleo Challenge going for those that are in it? Some are definitely sticking with it and it shows on several of you. Marc has reported 20 pounds lost so far since starting CrossFit and then adding Paleo and I know both he and Laura are pretty consistent!

Turkey Trot

For Time:
5k Run

(Snoqualmie Turkey Trot, Winter Pineapple Classic, or any 5k route of your choice)

Check here for Turkey Trot results to be posted

The Snoqualmie Ridge Turkey Trot 5k and Kid’s 1k was today in downtown Snoqualmie. SRCF fielded a group of 14 runners plus a host of kids who ran in both races. The course starts at the school and winds through the streets, rolling hills and paved bike paths of beautiful Snoqualmie Ridge before finishing back at the school. We lucked out with perfect blue sunny skies on a nice cold and crisp morning with a spectacular backdrop of snowy Mt. Si and the Cascades. Winter is here!

It was a great race and congrats to those who ran either the Turkey Trot 5k or the Pineapple Classic 5k in Seattle (Jana ran this one) today! We will look for another race soon for more of us to blanket the field. Speaking of blanketing the field, special note goes to Pat for a dominating performance in the 5k by finishing 21st overall out of 750 runners (21:36)! While everyone’s performance was great, this one is noteworthy! Let’s do it again soon!

SRCF Turkey Trot Gang (Not pictured: Nan, Paul, Eli, Curtis, Moe, Dan):

Some of the Squatch Kid Racers:

Snatch It Up

AMRAP (As Many Rounds As Possible) in 20 Minutes of:

12 Power Snatch (65#/45#)

10 Push-ups

Results

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Deceptively hard workout:

Hey turkey’s, there’s no class tomorrow!

Snoqualmie Turkey Trot 5k Race is tomorrow at 9am! Looks like many of us are running and even several of the kids are going to run the 1k. After you get your timer and race packet plan to look for one another near the start area and we will link up as a group for a pre-race group photo. If you haven’t registered you can still register at the race. Gobble gobble!

Race Day Schedule

07:00 — Bib # Pickup & Race Day Registration (inside CVES gymnasium)
08:45 — Registration and Packet Pickup Ends
09:00 — Start of the Kid’s 1k (Ridge St. in front of CVES)

09:15 — Start of the 5k (Ridge St. in front of CVES)

09:15 — Pancake Feed Begins (CVES Cafeteria)
10:15 — 5k Course Closes
10:15 — Awards ceremony (CVES Cafeteria)

Parking
There are 746 pre-registered runners and another 50-100 likely to sign up on Saturday morning. This is 340 more people than we had last year. So parking will be very limited. I strongly encourage those who can to walk to the race. If you must drive, you should be aware that there will be no parking on Ridge St. in front of CVES. The road will be closed from 7am to 11am for the race. Parking will be available in the CVES main parking lot but accessible only from the Baker St. entrance. You may also park in the lower portion of the community park parking lot closest to the tennis courts. All city streets are open for parking with the exception of the aforementioned closure.

Registration/Bib Pick Up
Day of race registration and bib pick up begin at 7:00am Saturday morning inside CVES. Please arrive early as we have more nearly 750 pre-registered runners to process and another 50-100 expected to sign up on race morning. When you arrive, please locate the appropriate line based on the first letter of your last name. You will be given your bib number, timing chip (5k only) and t-shirt at that time. Goodie bags will be given out at the finish line.

T-Shirts
You must be present at the race to receive your t-shirt. Shirts will not be mailed, dropped off or otherwise made available.

Chip Timing

This race is USATF certified and will be chip timed. Each 5k runner will wear an ankle bracelet chip that will accurately detect your total elapsed time on the course. Volunteers will be at the finish line to remove those chips once you are finished. Please make sure you do not accidentally sneak through the chip removal station at the finish line as the replacement cost for the chips is $30 each.

Mile Markers
Not only will every mile be clearly marked, but each will be exactly accurate. If you are used to running races with inaccurate mile markers, then you are in for a real treat on Saturday.

Course Maps

Course maps are viewable online: 5k map; 1k map

Bathrooms
All pre- and post-race activities will be inside the warm confines of CVES. The bathrooms adjacent to the gymnasium will be open and available from 7am to noon. There is also a bathroom at about the 2.75 mile mark of the 5k at the community park.

Water Station
There will be one water station at roughly the halfway point in the Garden Ct. circle. There will be water only; no sports drinks.

Pancake Feed
A special thanks to IGA for sponsoring the post-race pancake feed beginning at 9:15am which is free to all runners and open to the rest of the community for a charge of $5 per person and $15 per family. There will be pancakes, juice, bacon and coffee for all.

1k Kids Run
The 1k Kids Run starts and finishes on Ridge St. in front of CVES. It will start promptly at 9:00 am. Parents who are running the 5k will have time to join their children for the 1k if they so wish. The 1k is a non-competitive run. All pre-registered 1k runners will receive their free t-shirt when they pick up their bib numbers on race morning. The course circles the school so kids will be in plain sight on a completely closed road for the entire run. Parents are welcome to run with their children and do not need to register to do so. Finisher’s medals will be handed out to each participant at the finish line.

"Christine"

3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box Jump (24″/20″)

Results

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Future Firebreathers:

Another day, another benchmark workout. The triplet of rowing, deadlifts and box jumps was brutal on the lower body. Constant hip extension movements that tested stamina to strength to power and speed. One area we want to note concerns box jumps. This question has come up frequently and after some discussion we have decided how we are going to handle scaling vs. RX’d box jumps.

First, some basic physics: Work is a function of force multiplied by distance. If you jump 20″ or if you step 20″ the work is the same. Your weight moving 20″ vertically. Power is work divided by time. The faster you move, the higher your power output, and the more watts or horsepower you produce. As CrossFit is about moving large loads over long distances quickly, the goal is to harness and maximize your power output with each rep, exercise and WOD. The greater the power, the greater the output of your body. That drives the greatest performance and results. As your fitness, technique and conditioning improves, it will allow you to become more efficient while producing more horsepower.

Okay enough about physics formulas, the bottom line is this. If you step a 24″/20″ plyo-box (Men/Women) or jump it your work is the same. The faster you go however is the goal to driving adaptation in your body. We will count both as RX’d based on height but moving forward we will list “stepping” and “jumping” next to your results. Jumping is faster than stepping. If you are slower jumping, it’s not because the movement isn’t faster, it’s because your endurance and stamina are weaker. To forge greater fitness, I recommend jumping. Box jumps are great skill transfer exercises to the Olympic Lifts, which are reliant on speed through the middle. Stepping won’t help you develop that speed you need to learn how to perform snatches, hang cleans, squat cleans and power cleans. If you start jumping but become so gassed you take some steps then that’s okay. If you are injured and have to step then no worries. Just know that the goal is to improve your skills and conditioning to jump higher and faster.

Oh and the other reason we recommend jumping if you can? They are called box jumps. Happy Friday!

Honoring Heroes

“He who dares to die, to lay his life on the altar of this nation’s need, is beyond doubt the noblest development of mankind.” ~ Gen. Douglas MacArthur

“Michael”

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

3 Rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups

or:

“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
6 Push Jerk

or:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq.

21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Results

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Today was Veterans Day. In honor of our veterans and their service to all of us and our country we picked three different Hero WOD’s (representing the Army, Navy/Marines and Air Force) and had each of you choose one to pay tribute to. Knowing a little bit about why and who these WOD’s are named for helps put it all in perspective. Each time you do one of these think about their sacrifice, what it stands for and then just let it push aside the temporary pain and discomfort of your workout. For a well written explanation to why these WOD’s exist read on here from Z Fitness.

For those who currently serve or have served our country we thank you, for those who have sacrificed we are eternally grateful.

Pop and Drop

Strength WOD:

Squat Clean

3/2/1/1/1

Then complete the following:

15/12/9/6/3 reps each of the following exercises:

Burpees
Squat Cleans (95#/65#)

Results

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Quote of the day: “I actually pay money for this?!” ~ Laura post burpees and squat cleans

Post WOD tired people:

Don’t forget tomorrow is Veteran’s Day! Thank a veteran or service member, fly the flag, and remember those who sacrificed so much for all of us.

Notes:

The Snoqualmie Ridge Turkey Trot 5k and Kids 1k advanced registration is closed but you will be able to register at the race.

Click below for Schedule and race details:

Continue reading “Pop and Drop”

Breaking in the stripes!

5 Rounds for time:
20 Wall Balls (20#/14#)
10 Dumbbell Lawnmowers (each Arm) (35#/25#)
10 Dumbbell Hang Power Clean (35#/25#)

Results

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Quote of the day: “Tell Michelle I am lining up over on the right side, the line is off about half an inch and I need all the help I can get.” ~ Marc commenting on the new wall ball stripes.

Stripes!

What’s the “lawnmower”? No we aren’t doing yard work. Similar to starting the lawnmower with a pull, it’s an exercise that activates the core stabilizers. By keeping one leg off the ground while pulling the dumbbell from the ground upward into the chest you are forced to work on balance, trunk stabilization and coordination. The other aspect this WOD uncovers for some is the relative imbalance in strength from one arm, leg or side of the body to the other.

Steph and Erin demonstrate the “Lawnmower”:

Notes:

Turkey Trot is this Saturday! We have several Turkey’s trotting the 5k and Kids 1k races. The Saturday 10am class will be cancelled in lieu of the bulk of us ruffling our feathers on the streets of Snoqualmie. There’s still time to sign up.

Evidence Based Fitness: Before and After

Today’s post is simply to show the evidence of CrossFit. Several of you have asked us if we ever used to be less fit or out of shape. Both Michelle and I have always been up front and honest that prior to CrossFit we had never been as fit, certainly never as lean, and definitely never as strong.

Here are some “before CF” and “after CF” pictures of us:

2003 (CrossFat!):

2007 (6 months into CF):

2008:

2009 (CrossFit and Paleo influenced diet):

At various times throughout my life I have been in different stages of what I termed “in shape” and “out of shape”. The funny thing is I used to think “in shape” was merely defined by striving to look like I could be in a Men’s Fitness magazine. I never achieved it. I would spend hours in the gym or out running, cycle through various ups and downs in my diet and still have little to show for it. My intensity was low, my consistency of mixing it up was non-existent, and my diet was what the “experts” said was healthy. I went through the same routine week in and week out. I would focus on bodybuilding goals to measure myself like how much I could bench or curl. I was consumed with “burning calories” and certainly never consistently stopped to really consider quality of food over quantity. I would gauge my fitness both in the Army and post-Army life by how many push-ups I could do or how fast I could run 2 miles. When I ran I would look at my watch for the magic “20 minute mark” and think “now I am burning fat!”. To mix it up I would occasionally run longer, do a different machine or take a spin class. I thought I was on the path to fitness. How wrong I was.

When we were introduced to CrossFit over two years ago, we really had no clue how fundamentally life changing it would be for both of us. It turned our definition of “fitness” upside down. It made us throw the term “in shape” out of our vocabulary and allowed us to realize that we could be “fit” in the truest sense of the word. Over this time we both have not only lost weight, but have gained in all areas of strength, stamina, speed, power, balance, coordination, agility, flexibility, accuracy and cardio-respiratory endurance. We have gone from wanting to be fit to having a passion for fitness. We have finally begun to realize the impacts that proper nutrition, rest, and intense exercise has on the body, health, mind, and family. Both of us are now stronger physically and mentally than we were prior to CrossFit. The purpose of fitness is beyond fitting into smaller jeans or looking good for the beach, its purpose is to allow you to be ready for any physical challenge, sport or unknown, to be there for your kids, to enjoy life more fully, and to postpone the old folks home.

We have learned a lot along the way, but most importantly for us is that you have to have frequency, consistency AND intensity.

Frequency is the intervals of showing up for the workout or how often you eat right. Day after day, week in and week out.
Consistency is how firm or steadfast you are with putting out the effort. How consistently you mix it up, or train your weaknesses to get better. Do you show up for the WOD and give it all you got or do you mail it in? Do you consistently stick with the right food choices or do you realize that every other meal you get lax and eat and drink the wrong things and negate the effort you put in? Do you consistently get out of your comfort zone and focus on your weaknesses? Be it strength, cardio, agility or flexibility, are you willing to train those aspects you are deficient in?
Intensity is defined as extreme power, force or feeling. Everyone has their own level of it. The bottom line though is for results, you have to bring it. You have to get comfortable being uncomfortable. Each WOD you will experience this. Over time you can continue to dial it up and thus your fitness will improve.

CrossFit has changed our lives. It redefined “going to gym”, got us in the best shape we have ever been in, opened up a new community to us, made nutrition a lifestyle and not a fad, and brought us closer together. Will we ever truly forge “elite” fitness? Maybe or maybe not, but I know it’s out there if we want it. As long as we are willing to train hard, eat right, and do it with frequency, consistency, and intensity. Simply put, it works for us.

We are thankful that you allow us to share it with you.

Notes:

Here’s a thought provoking video from the CF Journal on the keys to the importance of regulating insulin in your blood and how diet plays a role:

Hyperinsulinism and Diet with Robb Wolf – CrossFit Journal