WOD – Page 652 – SNORIDGE CROSSFIT

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Results

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Girl power (Michelle, Moe, and Steph demonstrate the exercises of Cindy):

High fives all around post WOD:

Quote of the Day: “We’re ONLY at four minutes?!” ~ Bridget

Three waves today tackled this benchmark, and cheered and pushed each other through. The pull-up progress was on display as kipping and bands were flying all around. Several of you PR’d and the leaderboard is now filled for this one.

Notes:

For those on the Paleo Challenge focus on the quality and cut the grains, pasta, rice and refined sugars!

"Yay Burpees"

7 Rounds for time:
10 Medicine Ball Cleans (20#/14#)
10 Burpees

Results

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Did you really think we forgot about burpees? I promise these won’t be gone as long next time.

Notes:

Welcome Sangeeta and Brian who completed their Elements this week and will be joining you all in classes next week.

We are one week away from the Snoqualmie Turkey Trot 5k. Many have committed to running but don’t forget to register. If you register ahead of time it will guarantee you a race shirt. Race details are over on the right of the page under “Upcoming Events”. A few of the little Squatches are running the kids 1k so if you want to make a posse sign ’em up!

If you pre-ordered a shirt pick it up next time you are in the gym. If you want to order one let us know so we can include in the follow-up order we are sending in next week.

Several of you are now on Beyond the Whiteboard! It’s great to see many of you logging your training online in a forum that allows you to not only track your own progress but to see how other CrossFitters out there stack up. You still need to keep a notebook in the gym however so you can easily have your loads/heights and scaled or Rx’d movements at your fingertips for WOD’s. If you have any BTWB feedback or “wants” then post to comments as I am collecting my observations to send into the site developers to hopefully include in future updates.

"Kettle Corn"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) every minute on the minute, adding two rep to the previous total each minute. Continue until you can no longer complete the required number of reps in that given minute.

For example, complete 2 kettlebell swings the first minute, 4 the second, 6 the third, 8 the fourth and so on.

Score completed rounds and partial reps.

Results

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Fran and her kettlebell sneak attack:

This type of WOD almost always has you saying as you read the whiteboard: “Really, that’s it?” Every minute on the minute WOD’s (or EMOM) always start nice and easy. Plenty of time, no worries, you standing there wondering if you will really get a good workout. Then it’s like opening a fire hydrant or sticking your head out of the window of a moving car. It just blasts you. You go from easy, to pacing it, to high intensity just like that. You want to tap out, call it good and not squeeze out those last couple of reps that gets you into another round.

Listening to the late afternoon crowd talk before the WOD about how many rounds each would get was entertaining. What was more entertaining was that Fran snuck up on everyone and kept going round after round. Everyone cheered her on as the reps and seconds passed. Not really different than any workout on any given day, but it was still fun to watch.

Notes:

Ever wonder what’s the fuss about Omega-3 Fatty Acids? Came across this article from Rainier CrossFit. Give it a read and it will hopefully be another piece into the common sense explanation for why western society suffers obesity, diabetes, cancer, heart disease, and a host of other auto-immune diseases. Consider incorporating this important fat into your diet and cut back on the sources of Omega-6’s. Don’t fall for clever marketing and believe everything you read in the grocery store.

Omega-3 Deficiency May Be Hurting Our Hearts

Going on vacation? Or a business trip? Need a WOD? Look on the right hand side of the page and click on the “Bodyweight WOD LIst” link under Travel WOD’s.

"What's a thruster?"

Strength WOD:

Thruster

1/1/1/1/1/1/1

Then complete the following:

3 Rounds of:

1 Minute max reps Thruster (75#/55#)
1 Minute max reps Double-under
1 Minute Rest

Results

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Weighing the options:

Gotta love strength days! Everyone lifted heavy and safely today. There were amazing one rep max efforts all around and everyone encouraged, pushed and cheered one another on. We all advanced either through a heavier PR, more range of motion or both.

The question “What’s a thruster” seems to come up every time it is in a WOD. After today I think we made sure that not one of you will ask “what’s a thruster” again!

BTW, anyone’s hamstrings sore from yesterday?

Notes:

New shirts are in. If you pre-ordered one pick it up in the gym, those to be mailed will go out on the Pony Express tomorrow.

Wake-Up Call

Complete the following ladder workout for time:
Run 200m before each round of alternating exercises
50/40/30/20/10 Good Mornings (45#/33#)
10/20/30/40/50 AbMat Sit-ups

Results

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3-2-1 Go!

Consider today your “ab workout”. Only this workout is a little bit more functionally effective. Remember when you would say things like “I gotta hit abs before I leave the gym”? Coupling these two exercises makes for developing a stronger “core” that translates to better midline strength and stabilization in both static (deadlift, good mornings, press, etc.) and dynamic (Power clean, snatch, push jerk, etc.) movements.

The benefit of the functional movements that we do in CrossFit are that they all involve strengthening your core so you don’t have to have an “ab day”. Simply training with med balls, kettlebells, barbells, dumbbells, bodyweight movements, pull-up bars, rowers, and more will work your abs far more effectively than those isolation crunches we all used to pound out once a week.

Group Good Morning: Travis finds flexibility:

Notes:

Shirts arrive tomorrow! We will get them out to all who signed up for one and mailing to those who are long distance. Thanks for being patient and we can’t wait to see them.

Get signed up for the Snoqualmie Ridge Turkey Trot! It’s 11/14 and we look forward to all of us running a 5k.

"Georgia"

5 Rounds for Time of:

10 Power Cleans (135#/95#)
15 Push-ups

Results

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Quote of the day: “If you are going to dump, dump responsibly.”

Power cleans are developing a lot more “power” in them. Think fast, aggressive, and explosive pull. Remember the three pulls: the 1st pull off the floor (deadlift), the 2nd pull is a fast, aggressive up-shrug and finish back of the barbell to the highest point momentum and your power will take it, and the 3rd pull is the pull under the bar. If you doubt that you will get it, then you won’t get it.

Squatch Sighting:

Apparently Michelle goes trick or treating with Squatch and not me.

Flexibility

We made the main site! Check out Jeremy the “Kegerator” from our Frankenchipper WOD on the CrossFit Affiliate Blog today!

We all need it. Stretching takes a back seat too often. It’s as important as how much you can clean, deadlift, press or how fast you row or run. Yet it’s neglected and forgotten unless we (or you) focus on it as dilligently as we do our other aspects of training. It helps with flexibility which in turn helps with improved performance and better form. It possibly prevents injury, helps recovery, and speeds rehabilitation. For more on the types of stretching just click here on Rainier CrossFit and read on. Then go stretch. Your body will thank you for it. We will too.

"Frankenchipper"

For Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400m Run
15 Overhead Squats (45#/33#)
30 Wall Balls (20#/14#)
(Then 2 Rounds of Cindy)
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
50 Push Press (45#/33#)
50 Walking Lunges

Results

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Monster Mash-up of the following benchmark WOD’s: Helen, Nancy, Karen, Cindy, Filthy Fifty!

Good times and a really great turnout today! Thanks for everyone for wearing a costume and joining in the Halloween Spirit. It was also nice to have some friends new and old drop-in with us (Scott, Mark, Jeremy and Eric and Kelly). We appreciate the patience managing the waves and were especially happy to see the kids wearing their costumes. Have a safe and Happy Halloween and see you all next week!

Photo album:

Frogger

For Time:
400m Run
21 Dumbbell Push Press (40#/25#)
21 Broad Jumps (6′ Stall Mat)
400m Run
15 Dumbbell Push Press
15 Broad Jumps
400m Run
9 Dumbbell Push Press
9 Broad Jumps

Results

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Adriana playing Frogger:

Fast WOD today to end the week. It was time to break out the dumbbells again and get some weights overhead. Everyone blazed through it with some fast runs and push presses. Pat literally led the way for the 11:30 class (see below).

Get set for the Frankenchipper tomorrow at 11am! It will be a fun time for all and a good excuse to not be looked at funny for wearing your favorite costume (Or for some of us for wearing our normal outfits). Kids are welcome to wear costumes too! If you show up without a costume we will still accommodate you with a WOD of our choosing…

Stronger

Strength WOD:

Deadlift

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

Following complete the following:

Max Rep Pull-ups

Coming off the bar and touching the ground or box terminates the set.
Perform one set of max reps using kipping, dead hang, or band assisted pull-ups.

Results

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Quote of the day: “I could have done more but it would have been with bad form.” ~ Jana

Watching you all get stronger everyday never gets old. Today’s strength focus was on the deadlift. Rainier CF posted a good definition of muscular strength on their blog, defining it as the application of maximum force on a single object or form of resistance through a single effort. The one rep, three rep, and five rep max WOD is a large way to build strength. These WOD’s will lead to continuous improvements in faster times, faster recovery, better form and technique, and making working weight feel lighter. The deadlift translates to strength all across the legs, back, abs, and glutes. Pulling heavy objects off the floor is as functional as it gets. Speaking of heavy objects, all of you established new PR’s for your 1RM (one rep max) today. Class after class everyone also paid particular attention to maintaining good form, positioning, and breathing with each lift. The progress was tremendous to watch.

Following the strength WOD we focused on skill development with the kipping pull-up. Max effort pull-ups will also build grip and pulling strength. While the pull-up may seem elusive to some it is an area everyone is improving in. Whether you recently moved from jumping pull-ups on the box to band assisted, or moving to a smaller band or even stringing together multiple kipping or dead hang pull-ups, you should feel good about the progress you are making. We now have a handful kipping regularly. None of you were doing that when you started.

Keep pulling hard. Off the floor or from the bar. Either way you are building strength and getting fitter.

Notes:

Frankenchipper WOD is Sat. at 11am. Costume is a must. Kiddos that come should feel free to wear theirs too. We will have a few goodies for them.

Curtis is off representing SRCF at CF Alaska today! Can’t wait to hear if he built an igloo for time or overhead squatted a polar bear. Well that second option isn’t really possible. He can’t overhead squat the PVC let alone a bear. Either way we are sure he will do us all proud!