WOD – Page 655 – SNORIDGE CROSSFIT

Cleaning Crew

Strength WOD:
3/2/2/1/1/1
Power Clean

Immediately after perform the following couplet.

AMRAP (As Many Rounds As Possible) in 10 minutes of:
5 Power Clean (95#/65#)
50m Sprints

Results

Day 2 of the Burpee Challenge!

Power = Moving a large load over a set distance fast. The power clean is a speed, power, flexibility and strength movement. The faster, stretchier (is that a word?), and stronger you are the more you will pull. Remember the three pulls: the 1st pull of the ground (deadlift), the 2nd pull up and back (up shrug close to the body with full hip extension), and the 3rd pull under the bar (fast elbows and rip yourself underneath). Lots of improvement today and fast and flexible elbows are showing up. Think big shrug and aggressive pull. Check out the Flickr album for some good pics from today.

Jim C. attempting 235# and then dumping with authority:

Flickr Album of today’s WOD:

Here’s a good video on The Power Clean by Again Faster. It has an alternate take on the set position. I am okay if you use that more upright and deeper setup but realize it will require more hamstring flexibility. If you can do it let’s try and see if it works better. For those who will be training as our Affiliate Cup Team consider this video part of your homework. Pay particular attention to the shrug and elbows portion.

Last pic (cause its my fave of the day) is Fran feeling the pride of reaching a PR (Personal Record). It’s satisfying when you accomplish something you either set a goal for, or had not thought that you would be able to do. While we do accomplish these frequently in CrossFit, no matter how big or small every PR feels great. So here is my challenge to you. Pick a goal. Big or small, write it in your notebooks or grab a marker and write it on the Goals Whiteboard on the door. Put a date next to it. Then work on it. If you work hard enough it will happen, and you’ll get that same feeling.

"Trim The Turkey"

For Time:
Run Backwards 260m
26 “Gobble Gobble” Goblet Squats (115#/75#)
26 Kettlebell Swings (53#/35#)
26 “Burp”- ees
26 AbMat Sit-ups
26 Pull-ups
26 Superman (AbMat Back Extension)
26 Wall Balls (20#/14#)
26 Dumbbell Push Press (40#/25#)
Run 260m

Results

View this photo

Thanksgiving for time! 26 reps for the 26th. If only we had 26 people instead of 23 today! We had a huge turnout this morning including some new faces and the energy was palpable. It was cool to see the teamwork and intensity on display. Big thanks to all of you “regulars” who helped keep things flowing and organized with such a large crowd.

We hope all of you have a Happy and safe Thanksgiving. We are thankful that all of you shared apart of your day with us and that you have helped to form such a strong gym community that is committed to forging better fitness for everyone.

Day 1 of the Burpee Challenge starts today! 49 more to go!

If you are in it then drop after reading this and give us one burpee. Everyone who came today gets to count one of theirs from the WOD. Going forward burpees that are part of the WOD will not count towards your total. If you tap out, be honest and let us know. Record each day in your books.

Body Double

For Time:
10 Thrusters (115#/75#)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders

Results

View this photo

“Those who do not find time for exercise will have to find time for illness.” ~ Earl of Derby

Why “Body Double” you ask? Because thrusters work the whole body. The double part is obvious. The double-under is rapidly improving across the gym. Looking at the whiteboard today was kind of shocking to see how many were able to do them over singles. On top of that, after the WOD Laura and Marc got their double-unders with some extra practice! Milestones in the 7pm class: Jodi completed her first group WOD while Marc completed his 30th!

Want to watch some strong women? This is a video clip of some of the CF Games 2009 Women’s Barbell Snatch Event competition. Video [wmv] [mov]

Notes:

Trim the Turkey WOD is tomorrow at 10am. All other classes are canceled for the holiday.Come join in the fun. Burn some calories prior to all the stuffing.

Burpee Challenge! We are starting the 50 day burpee challenge tomorrow! Here’s the rules:

Do one burpee every day, adding one each day as you progress. i.e. 1 the 1st day, 2 the second, 3 the 3rd etc.
If you skip a day you must make it up the next day.
Burpees can be consecutive or split up throughout the day.
Be honest. If you tap out then tap out and tell us.
Yay burpees!

Speaking of burpees, Jeremy completed his own WOD today of 100 burpees for time. Here’s the pic on the dock in Seattle.

He also wanted me to pass onto to any Cougs or Huskies (or college football fans) that he will be “Sail-gating” from his boat this weekend for the Apple Cup. He wanted to extend an invite to anyone who is going to the Apple Cup to come by his boat for the pre-game sail-gate. He also predicts a Huskies win by 3 TD’s. Do we even have any Cougs who are not ashamed enough to admit it?

From Jeremy: “Game-time is 3:30, and people will start to show up around 11 to 12. There will be burgers and drinks (straight tequila of course since we are all on the paleo). I was thinking a little wager would be good, 3 burpees on the dock per point your team loses by, immediately following the game.”

If you are interested email me or post to comments so I can put you in contact with Jeremy.

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

Results

View this photo

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato

Zach reps out squats:

A family that sweats together stays together. Justin introduces his Dad to “Cindy” and CrossFit:

Tonight Curtis and I were able to attend the nutrition chat at Rainier CrossFit presented by Todd Widman. It was packed with great information and done in an extremely organized and well thought out manner. Tomorrow’s post will focus more on the takeaways that I want to pass on. In the meantime consider this, what you put in your mouth is your conscious decision. Whatever your goals, choose to fuel it properly. Stay consistent, ask questions or ask for help, cheat occasionally.

For those wondering about our ongoing Paleo challenge, Bonnie reported 25 lbs. lost since starting CrossFit 9/2 and then implementing Paleo a month and a half ago. Marc has lost 21 lbs. and Laura 10 lbs. plus. Curtis has buttoned things down and lost over 5 lbs. in the last couple weeks. Jim has lost 10 lbs. in three weeks. All of them have not only eaten better, they have consistently hit the gym and the workout of the day.

"Damn You, Burpees!"

~ Quote from Amanda today regarding her favorite exercise.

AMRAP for 20 Minutes (As Many Rounds As Possible):
25 Burpees
15 Front Squats (115#/75#)

Results

View this photo

Improved elbow and wrist flexibility was readily on display today. It’s taken time but those elbows are coming up and that is helping to support that bar in the rack position and force the weight back on the heels while keeping the chest up. Inflexible wrists and arms keeps you from finding and supporting that maximum load. It also undermines and limits increased strength and power in the barbell lifts. It can be uncomfortable at first, but stick with it. It will get better one rep at a time.

Notes:

Several of you have thrown their names in the ring to begin training for an Affiliate Cup team. Regardless of who makes the team it will benefit all of us through better training, new skills and all around camaraderie. It will be tough but worth it!

Congrats to Rona and Jodi who finished Elements today. Welcome!

I’ll conclude with a topic near and dear to all of us. We all are aware of the tragic murders and shootings that recently occurred at Ft. Hood by a terrorist on November 5th. 13 people were killed and 43 were wounded. Four of the soldiers who were slain and eleven of the wounded were CrossFitters from Lumberjack CrossFit. We mourn their loss and want to help in raising funds for the families of the victims. In tribute to them and all the fallen we will participate in Fort Hood Massacre Memorial WOD that is being created by CrossFit HQ to be done on December 5th (Saturday). All CF’ers are not only invited but we ask that you donate anything to help. This is a WOD where we will soldier on no matter how many burpees, reps or runs that are asked of us. It’s certainly not least we can do, it’s the least we should do.

Burpees or rest?

Anyone besides Pat and I do any burpees today? Or was it a rest day? Either way it’s all good. Look forward to seeing everyone this week.

The kids playing after a WOD and loving burpees and… OVERHEAD Squats!

Notes:

Thursday we will have a “Trim the Turkey” WOD at 10 am for everyone. We will close the rest of the day so that we can all go gobble up some Turkey, veggies and my favorite this time of year: Pumpkin Pie. I am begging Michelle to make me a Paleo version so I have less guilt. Other days this week will be normal class times.

Do you buy your fruit or nuts at Costco? What about berries like: strawberries, blueberries, blackberries etc.? How about their almonds, walnuts, pine nuts, pecans and others? For the amount we eat and use in our daily nutrition we couldn’t afford to buy them from Whole Paycheck Market, Safeway, IGA or even our local farmer’s market. We buy them from Costco and love them.They are always great, fresh, taste better than the supermarket, last longer and are cheaper.

I started wondering if the berries were genetically enhanced or “bred”, if they were artificially colored or modified somehow with a spray to look brighter in color, or if they generously used pesticides and other chemicals. Well after checking the labels and looking into the websites of a couple suppliers (Well-Pict and Naturipefarms) I am breathing easier. While not entirely organic, the suppliers have provided answers to many of my questions and they don’t use or do any of the above. No steroids or gene enhancement, sprays, or artificial colors. While not pesticide free, they state they use organic and non-synthetic fertilizers in their soil, avoid pesticides as much as possible and stay below federal guidelines, and use biological and non-pesticide controls for fighting bugs and disease. The nuts also are selected from some of the best growers in the best regions known for their highest quality and food safety. They use responsible growing practices and don’t bleach or dye the nuts. For more info on the types of nuts sold at Costco read about it here.

Laura had a great idea, we need a place to share our Paleo or Zone recipes. I created a Face book “Discussion” under the SnoRidge CF group page to post recipes. If this is helpful or you have other suggestions let us know. Post those recipes and start cooking!

Tabata These

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. Rest 1 minute between exercises:

Wall Balls (20#/14#)
Push-ups
AbMat sit-ups
Double-Unders

Results

View this photo

RX’d push-up demonstrated by Pat and Moe (full depth range of motion):

Gym is closed tomorrow!

We will be attending the CF 101 seminar (the founder and creator of CrossFit) Coach Glassman at CF Bellevue.

Notes:

Thanksgiving hours: We will adjust our schedule for Thanksgiving Day and have only one class at 10am for anyone wanting to feel less guilty about the inevitable gorging at dinner! THe rest of the day will be closed. Other class times that week will be as usual.

Future events:

We are going to have a “Bad Christmas Sweater” WOD on Saturday 12/19 as well as a “Paleo potluck” post workout. Everyone wear the worst Christmas sweater you can find. We will all vote on the winner who will get a surprise. (It’s not burpees!) Also bring a dish that is paleo-friendly (gluten free is a bonus since we have some who follow that dietary lifestyle) to share with everyone.

Other ideas for events we would like to host:

CrossFit Movie Day. No workout, just good times watching the CrossFit movie “Every Second Counts” (which is about the 2008 Games) and having some drinks. We definitely will have a 2009 CF Games movie night as soon as that is released (hopefully soon).
Skills Day: One Saturday morning class will be devoted to developing and coaching some of the more advanced movements. Rather than a typical WOD we will cycle through learning and practicing things like kipping, handstands, rings, and other skills.
“Pick Your Poison”: Similar to the Veterans Day where you chose a Hero WOD, this will be a workout where you get to pick your benchmark from a few options.
CrossFit Total: This will require getting another rack but the plan is (post Holidays) to have a day devoted to establishing your Total. The Total is 3 attempts at your 1 rep max (1RM) for each of the following lifts: Press, Deadlift, Back Squat. There are rules and guidelines around this. The CF Total is a good strength indicator of the basic barbell lifts.
Trail Run WOD: This will be a WOD (weather cooperating) that would be an optional class on a weekend. It would consist of some type of barbell movement followed by a distance trail for time.
Another local 5k/10k/Kids race TBD. (Cinco De Mayo 1/2 in Snoqualmie is on the radar)
A follow-up Nutrition Challenge after the New Year.
WOD with another affiliate where we welcome their athletes in our box and they would return the favor. (CF Redmond and I talked about this the other day).
Overhead Squat Challenge with Curtis and Travis. First one to properly perform an overhead squat wins! (just kidding…)

Any thoughts or ideas post to comments!

"The Bear Complex"

Perform 5 rounds of 7 sets (complexes) of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Results

View this photo

Going back and looking at the post of the time that six of you did this back in July was cool. Seeing everyone’s pic and reading about Amanda made me nostalgic for training in the garage. Almost. Today was the Bear re-match for Sherry and Amanda and they both PR’d it. Too bad the others didn’t make it in today. Sherry went from 60# max in July to 73# today. Amanda went from 35# to 50#. That’s improvement in strength, technique and conditioning. The “Bear” tests you mentally as well as physically. Even though you rest between the rounds, the sets of 7 sequences make you doubt you can finish without dropping the bar and keep adding weight. It’s uncomfortable and grueling. Getting through it is truly a “bear”. What did you think?

Video demo of “The Bear Complex”: [mov] [wmv]

The pictures tell the story:

Sumo Style

For Time:
400m Run
21/18/15/12/9/6/3 of the following:
Kettlebell Sumo Deadlift High Pull (SDHP: 53#/35#)
Knees to Elbows (K2E)
400m Run

Results

View this photo

True Sumo Style:

Pat demonstrating a true to form, 100%, no doubt Knees-to-Elbows rep:

Great Fran video from the main site showing the drastic “before and after” difference CrossFit made in one person at Motor City CrossFit. Note when watching this that a sub 6 minute Fran time for a male as RX’d is pretty darn outstanding.

[mov] [wmv]

Notes:

Some administrative stuff today. Friday we will have a 6pm WOD to make up for not being open Saturday as we will be at CrossFit 101 with Coach Glassman at CF Bellevue.

Shirt re-order hasn’t gone in yet so you have a little time left if you want one.

Nutrition help! We have two announcements that may be of interest.

For anyone struggling with meeting weight or diet goals we are here to help you. Write down what you eat and drink (everything) for an entire week (all 7 days). Also write down your activity level and hours of sleep per night. Then bring it in. We’ll go over it and give you feedback.
Want to get more info around either Zone or Paleo diets? Rainier CrossFit is offering a nutrition discussion on Tuesday next week at 7pm for $10. It will feature Todd Widman (from CrossFit HQ and the CF Journal “Boz and Todd Show”) and will focus on the role nutrition plays on performance. Let us know if you are wanting to go as I will be heading down to Puyallup and Michelle will run the 7pm class.

CF GAMES:

Are you interested in the Games in 2010? Here’s the deal. It is my most sincere hope that we can put together a SRCF Team of Squatches to travel and compete in the Affiliate Cup in July. What are the events? How many to a team? What’s the date? Are there qualifiers? Is there an entry fee? Will the field be capped to a certain number of teams? Don’t know to all of the above.

I do know this (if the last two years are an indication):

Teams will be co-ed and require both male and female (I want to field 3 men and 3 women)
We will have try-outs for those interested (that includes Michelle and I, we are competing for the team).
Training will be HARD. It will be constantly varied, high intensity, functional movements over BROAD time and modal domains. (i.e. CrossFit). We will have “practice” together.
The plan is that anyone making the team must be comfortably able to be RX’d in as many movements, loads and lifts as possible. This means everything from pull-ups, handstand push-ups, overhead squats, ring work to double-unders, running, deadlifts, med balls, etc.
The Games will be at least a 2-4 day affair if you stay and watch the individual competition.
It will be FUN! We have time to get there but it requires planning, training and consistency which starts now! If you are interested talk to one of us. Details to come…

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!