Category: WOD

5 Rounds for Time of: 
400m Run    
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

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Who hates wall balls? After today I would say everyone. 

“That which does not kill us makes us stronger.” ~ Friedrich Nietzsche 

This Benchmark WOD is one of the infamous “girls”. Like a hurricane it knocks you down and makes you want to quit, rest or slow down. It was motivating to watch everyone push through it and encourage one another to just get it done. Strong performances across the board from all of you. Speaking of we added some new names after today to the Leaderboard. Tomorrow we will focus on strength.

Notes:

So far we have Lyndi, Bonnie, Bridget, Jim M., Adriana and Paul as a “yes” for the Turkey Trot 5k on 11/14. Who else is in?

Stick with those Paleo choices and cut the crap out of the diet! If you say you eat healthy make sure you actually are eating healthy and focus on quality over quantity. Nutrition is the key to getting results that you want.

AMRAP for 20 Minutes (As Many Rounds As Possible): 
5 Pull-ups  
10 Alternating Dumbbell Lunges (30#/15#)
15 AbMat Sit-ups  

Results

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Got pull-ups? As Travis said, “That cage is paying for itself today.” I have to agree.

Congratulations all around today! Eli got his kipping pull-ups without a band and Jim M. did his first pull-up WOD as prescribed. Lyndi joined the “over 50” crowd today. That’s 50 WOD’s! In that time Lyndi has lost 25 pounds and drastically improved her fitness level. She ran her fourth 5k Race since August this past weekend and continued a trend of PR’ing each race! (Reminder everyone: Don’t forget to register for the Turkey Trot on the right hand side of the page.)

Eli and Curtis demonstrate the Breakfast Club lunge:

 

Notes:

Welcome to Erin who started Elements today and to Brian who dropped in with Jeremy for his first WOD tonight. Jeremy even worked out with Brian for his second time today! 

Here’s a great video montage from CrossFit by Overload of “The Evolution” of CrossFit over the years. This video was shown for the first time at the Affiliate Fest gathering this past February and I remember it was moving and motivating for all who saw it.  

  

“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.

For Time: 
21 Deadlifts (225#/135#) 
42 Double-Unders
15 Deadlifts  
30 Double-Unders  
9 Deadlifts 
18 Double-Unders  

Results 

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This WOD is fast and furious. Especially furious for those learning double-unders! Deadlifts are progressing with regards to setting the back angle and using those hamstrings and glutes to lift. Remember to maintain form when you put the weight down as well to avoid an unnecessary risk of injury. As for double-unders, practice and keep those wrists low to the waist, speed up the rope with the wrists when you hear the “click” in front of your feet and string single unders in between. They will come.

Quote of the Day by almost everyone: “What’s a thruster?”

Notes:

The Snoqualmie Turkey Trot 5k is coming! Make sure you register as we plan to run on 11/14 at 9am. Details and registration can be found here. Post to comments if you are in. Let’s get at least 15 of us to run this hometown race.

The new T-Shirts should ship tomorrow. Will get them out as soon as they arrive.

Who’s sticking with the Paleo “Cut the Crap” Challenge? 2 weeks in and 6 to go for the challenge. If you’ve cheated on the diet make a note of what you had. Stay disciplined, if you want results that will last you have to have consistency.

In a team of 2 share a bar and each member completes the following exercises. (45#/33#)

For Time: 

25 Back Squats (45#/33# for all) 
25 Front Squats  
25 Overhead Squats  
400m Run 
25 Shoulder Presses  
25 Push Presses 
25 Push Jerks 
400m Run 
50 Squat Cleans  
400m Run 
50 Power Snatches  
400m Run

Post total time.

Rules: 

1. No putting the bar down except for the run. 
2. 5 burpee penalty for the team each time the bar is dropped besides running. 
   
3. Pass the bar back and forth until each person completes their reps. 
4. You cannot run until both team members complete the exercises preceding the 400m run.

Results

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WOD Pics:

          

With a continuously running clock perform one Sumo Deadlift High Pull (95#/65#) every minute on the minute, adding one 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 1 Sumo Deadlift High Pull the first minute, 2 the second, 3 the third, 4 the fourth and so on. 

Score completed rounds and partial reps. 

Results

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Quote of the day from Pat: “I guess you can get cardio work in a workout like this.”

I love these types of WOD’s. Early on there is this waiting and anticipation and disbelief that this will be all that challenging. Usually several minutes into it the wait time is cut in half and the heart is beating and the muscles fatiguing, so far so good. Then all of a sudden agony and the desire to quit suddenly settle in. It becomes a test to see how far you are willing to push yourself to complete that next to last round.You ask yourself “Can I squeeze out this round and get some more partial reps? Do I even care?”  Another example of how the WOD is always a test that determines your perseverance and willingness to overcome exhaustion and discomfort and not quit. 

Notes:

Get those costumes ready! Our “Frankenchipper” Halloween WOD is next Saturday at 11am on the 31st! 

Speaking of Halloween, save those pumpkin seeds and roast them (170 degrees for 15-20 min. with light olive oil and spices you like). They are a perfect paleo snack! They are also extremely good for you. Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper as well as protein and vitamin K. They have been linked to promoting prostate health, increasing bone density and reduction in inflammation. Click here for complete nutritional information.

Having fun with the CrossFit kiddos:

For Time:

400m Run
37 Wall Balls (20#/14#)
37 Pull-ups
37 Double-Unders
37 Pull-ups
37 Wall Balls (20#/14#)
400m Run

Results

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Jeremy the birthday guy:

Another birthday WOD! Jeremy got his wish to include some things he liked for this one but the double-unders were thrown in to ensure there was something not so high on the list. This one should be called “Pat’s Delight” as it included lots of pull-ups. Pat’s favorite! 

Moe showing some evidence of effort:

How’s this for a challenge? The top CrossFitters (both male and female winners of the 2009 CF Games) have accepted a challenge to go and compete in February as guests in the Crash-B Sprints Indoor Rowing Championships against a field of over 2000 competitive rowers. Each CF’er will get an expert rowing coach to train with courtesy of Concept 2 and their trip expenses paid. This will be an interesting test to see how novice rowers that are amazingly fit and dominant in CrossFit will do against those who train and compete as rowers. A unique twist is that CrossFit has offered to allow the top 2 rowers (one male and one female) the chance to compete in the CF Regionals for 2010 should they elect to do so.

Read about the challenge here on the CrossFit Journal.

3 Rounds for Time:

25 Burpees
35 Goblet Squats (53#/35#)
400m Run

Results

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Goblet squats. New kinds of fun. Use either a kettlebell or a dumbbell. Hold tight to the chest, keep the elbows up and perform a weighted air squat. Stay on those heels and focus on keeping your chest up and maintaining your lumbar curve. Combine liberally with burpees for best results.

Welcome to Paul who completed Elements tonight and will be joining us in class soon! Also congrats to Steph who completed her first fully RX’d WOD today!

Strength WOD:

3/3/3/3/3
Push Jerk

Immediately following complete AMRAP (as many rounds as possible) in 8 minutes of:
3 Push Jerk (135#/95#)
6 Jumping Lunges (1 rep = 2 jumps or both legs)
9 AbMat Sit-ups

Results

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Strength focus day. Each week we spend one day where the bulk of the class works on building strength with either an Olympic lift or basic barbell movement. The benefits are many: a focus on proper technique and form improvement in a slower paced workout, partner coaching, opportunity to build strength and determine your 1, 3, or 5 rep max, a base you can build upon for more complex movements, and improved strength and conditioning which will only lead to faster times and increased level of fitness. Strength WOD’s are what make the loads in everything else seem “light”. Don’t skip them! We will usually follow the strength portion with a short high intensity workout that gets the heart pumping.

Some great accomplishments all around today including Lyndi, Lorri and Moe all push jerking 100 plus lbs. and Jim C. getting 225 lbs.! Congrats to Eli for banging out 4 straight kipping pull-ups for the first time after the WOD with NO band!

Notes:

Attention parents! We need your help! In the interests of safety and ensuring that everyone in the gym can focus on the workout please explain to your little ones to please stay and play quietly inside the “Squatch Cave”. There are plenty of cool toys, books and movies to keep them occupied. We also need to ask that kids refrain from playing outside unless you understand its at your own risk. Although the “Squatch Cave” is an unsupervised area it is a contained space that allows you to be able to keep an eye on them while concentrating on your WOD. We want to make sure you have an option to bring them while working out but also want all our kids safe and following some basic rules that keeps them off the workout floor and out of harm’s way. 

5 Rounds for Time:

5 Deadlift (115#/75#)
5 Hang Squat Clean (115#/75#)
5 Push Press (115#/75#)
10 Pull-ups
15 Box Jumps (24″/20″)

Results

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Fast and furious, this was a good WOD to learn hang squat cleans while progressing from the floor (deadlift), to the front squat and rack position (hang squat clean), to overhead (push press). 

 

Notes: 

Our “Cut the Crap or Paleo Challenge” is underway. 8 weeks of dietary changes coupled with frequent doses of high intensity, constantly varied, functional fitness. If you want to make the progress and changes you are after; then consistency is the key. Both in diet and in training. Stick with it and really focus on cutting the garbage out. If you haven’t weighed in with your before weight get it done tomorrow and throw your money in the pot.

The new T-shirts should be shipping to us by the end of the week. We ordered one for everyone who signed up on the list or blog with just a few extra so we should be covered. Can’t wait!

Halloween Costume WOD on 10/31: Go time at 11 am. Make sure you get your costumes and get ready for the “Frankenchipper”! It will be a frightfully good time!