WOD – Page 659 – SNORIDGE CROSSFIT

Cave People

Day 11 of the Burpee Challenge! Don’t fall behind or your warm-up is gonna suck tomorrow.

Our Paleo Challenge is over! Many of you 8 weeks ago back in October decided to “Cut the Crap” and eat more like cave people. The most weight loss came down to Marc and Bonnie. We determined the winner by the biggest percentage change in weight loss and it was very close in the end with Bonnie netting a 6.8% weight loss change (14.4 lbs) and Marc finishing at 8.4% overall with 20 lbs lost! Great results in only two months. Marc and Bonnie both consistently hit the daily WOD and averaged close to 4 times a week during the Challenge and were strict with their diets. Besides the visible change it will be interesting to talk to them and ask about their change in fitness level. We have noticed them box jumping (not stepping) with consistency. Faster WOD times, less rest intervals, heavier loads, better range of motion and for Marc another accomplishment has been the addition of running in WOD’s rather than rowing. For those who started stick with it. It will pay off.

We’ll kick off another challenge in the New Year and can’t wait to see more results.

Congratulations to the winner Marc!

"Lumberjack 20"

(Pat from CF Tacoma dropped in with the crew from The Compound on Mercer island: Mark, Jeremy and Kim)

Today was the Ft. Hood Memorial Lumberjack 20 workout.

For Time:

20 Deadlift (275#/185#) / 400m Run

20 Kettlebell Swing (70#/53#) / 400m Run

20 Overhead Squat (11#/85#) / 400m Run

20 Burpees / 400m Run

20 Chin to Bar Pull-ups (275#/185#) / 400m Run

20 Box Jumps (24″/20″) / 400m Run

20 Dumbbell Squat Clean (45#/30#) / 400m Run

Results

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From CrossFit.com: “On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.”

The rest of their unit is deploying to Afghanistan in January. We are hoping you will donate on behalf of these soldiers and their families. Benefits go to them as a small gesture of help and support. Every dollar counts. For all who donated, thank you.

It was a great feeling for Michelle and I to be able to open the doors today and know that this WOD was going to be just a little bit different. To have all of you show up and also some new friends and local CF’ers drop in from the area was even better. It was an honor for us to work out with and coach you today.

Day 10 of the Burpee Challenge!

"Adriana"

7 Rounds for Time:
11 Wall Balls (20#/14#)
22 Double-Unders

Results

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Day 9 of the Burpee Challenge!

Happy Belated Adriana! We wanted to do this last week but needed to make sure we coordinated schedules to have you celebrate this one with us. For those who are new, don’t hide your birthday. It’s your CrossFit present to have your very own WOD in honor of that special day. We’ll throw in something you hate with something you like. It’s the thought that counts! It usually has significance in the rep scheme by either your month, day, or anniversary since you hit legal drinking age, even age in dog years, you name it.

So happy belated birthday to Adriana who is 5 years old in dog years!

Notes:

Tomorrow ends our 8 week Paleo “Cut the Crap” Challenge. We will have a weigh-in for those who are still in it and then announce the results once everyone weighs. Winner of the pot is whoever had the most % weight loss since 10/12. We are excited to tally the results.

Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row

Results

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Day 8 of the Burpee Challenge!

Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…

Bruce rowing hard:

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…

Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]

Notes:

Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.

On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out. Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.

We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.

Boxed In

Push Press

3/3/3

Work up to your 3 Rep Max

Immediately after complete AMRAP (As Many Rounds As Possible) in 15 minutes of:

12 Push Press (75#/55#)

10 Box Jumps (24″/20″)

Results

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Day 7 of the Burpee Challenge! Don’t fall behind early!

Post WOD ritual:

Strength WOD’s are done upfront specifically to address lifting technique and form while getting stronger and working towards a max load for a set number of repetitions. These are intended for you to measure your strength relative to your ability. You are simply strong enough to do it correctly or you are not. It does not matter what someone else can or cannot do. It only matters what you can do. While you may be great at deadlifts you could suck at the press. Heavy overhead squats could be easy while heavy back squats are a struggle. Use these WOD’s to refine your lifting technique and to learn and push through your limitations safely. That way you are prepared to grip it and rip it when we yell “3-2-1 Go!”.

Tips for the push press:

Vertical dip (1/4 squat), bend the knees, imagine your butt and back sliding up and down a wall.
Chest stays up and does not dip forward.
Explode up and pop the hips open and initiate the press.
Push the head through as the bar passes the forehead to finish directly overhead (not out front).
Finish overhead in a line from the barbell straight down through the midline to the hip to the heels (like Mark below).

Here’s some content on the Push Press:

Push Press 7×3 [wmv] [mov]

Push Press Technique [wmv] [mov]

CrossFit Journal Article on Press, Push Press, Push Jerk

Mark locked out:

"Tag Team"

In teams of two alternate the following until you complete a total of 300 Kettlebell Swings for time:
Run 400m
Kettlebell Swings (53#/35#)

One team member runs 400m while the other swings. Tag up after every run and continue until you reach 300 swings total.

If solo then alternate 400m runs and KB swings until you reach 150 reps.
For teams of three have one member run, one complete KB swings, and one hold a plank. Rotate after each run until you reach 300 reps.

Post total time per team.

Results

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“Perfection is not attainable, but if we chase perfection we can catch excellence.” ~ Vince Lombardi

Today was about teamwork. Unless you were Sherry who was solo at the 5pm class (I think she may have a beef with the afternoon crew). We haven’t mixed in team WOD’s in awhile and after a long holiday and “Fran” yesterday we figured this would be a fun one. Knowing you have a partner waiting for you makes you run and swing faster and not rest as often. In fact you get very little rest in this one as the “penalty” becomes the run since you have to reach 300 as fast as possible.

As for “Fran”, Jorge, Pat and Curtis made it up today and two of them went RX’d for the first time in this one. Congrats to Pat and Curtis for forcing me to update the Leaderboard after one day. Keep it up!

Jorge and Pat get acquainted with Fran:

Notes:

The Lumberjack Hero Memorial WOD on behalf of the victims of the Ft. Hood Massacre is this Saturday at 10am, 11am, and 12pm. In order to focus on ensuring everyone can complete this WOD we are limiting the workout to SnoRidge members and drop-in’s only to experienced CrossFitters. If you are a local CF’er and want to drop in please contact us in advance. Post to comments or let us know what time you plan to attend. We ask that you consider donating anything to help the fundraising effort. Click on the link to donate.

After the WOD at noon or so I intend to gather those of us that are training for the Affiliate Team to cover plans and answer questions. Please try to come to that meeting, if you can’t I will try to meet with you separately. Sectionals are in February and Regionals and Qualifiers for the Games are in May. We have a lot to do in little time. Let’s train hard, hammer our weaknesses and have some fun!

"Fran"

For time:

21-15-9 reps of the following

Thrusters (95#/65#)

Pull-ups

Results

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Day 5 of the Burpee Challenge!

Start the timer already:

Nan and Jeremy doing pull-ups:

I hate “Fran”. There I said it. Not our friend Fran who we all work out with. I am talking about the benchmark WOD. As I sit here tonight thinking of what to write about this workout I can’t help but cough. Not from being sick, but from a certain couplet of Thrusters and Pull-ups that when done at high intensity as fast as you can leaves you feeling like you have “smoker’s cough”. It also can leave you flat on the floor or speechless and gasping for air. Your forearms likely feel like you attached a bicycle pump and inflated them like your car tires. This WOD is one of a couple that for me personally pushes me to my most uncomfortable limits. It’s like an all out sprint up a very steep hill that the top is just out of reach. It’s overrated, it’s hard, and it’s just another workout. It is however an effective one in an absurdly small amount of time. So what else could I write? Well, I remembered I already wrote a description of “Fran” from when we did this back in August (see the previous post).

Several PR’s today and impressive performances (check the results today vs. the last time on the other post). A few to highlight are Michelle (improved 1 1/2 minutes), Moe (4 minutes), and Travis (6 plus minutes!) all shaving their RX’d times. Jim C. and Jeremy also moved to pull-ups to complete this RX’d and get on the leaderboard, along with Moe. Last but not least, while everyone who did this previously can point to an improvement, our very own Fran showed the most impressive gains. She doubled her weight from last time (20# to 40#) and went from jumping pull-ups to a white/blue band assisted pull-up in virtually the same time (from 8:04 to 8:32). That is more than double the work in the same time frame. Talk about power output!

Travis in a post Fran daze:

Take a rest

Rest day! You earned it! After your burpees of course.

Day 4 of the Burpee Challenge!

"Baseline"

2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results (Fixed now, whoopsie!)

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Day 3 of the Burpee Challenge! Get your Burpees on!

Our box is awesome! Okay now that I have that out of the way. The SRCF Intro WOD. Everyone does this in Part 1 of Elements. Some complete it the first time, some don’t. Most scale. What it is though is a good WOD and usually a wake-up call to highlight your fitness level. Today was our third time making this the workout of the day. Everyone hit a PR and just crushed this. There are too many highlights to list but each and every person drastically cut their time, or moved in scaling or to a prescribed movement, or matched their time with more advanced movements and range of motion. Check the results to see the before and after. After this WOD it was time for some fun as we all picked two things to try to go max effort on: pull-ups, bar hang, plank holds, and box jump height. Fast times at SnoRidge High!

Notes:

The donation page for our box is up. Please go here and donate anything at all to help the families of the Ft. Hood massacre. Then join us next Saturday on 12/5 to participate in this Memorial WOD in honor of the victims. It will be hard. It will be scaled for most, but that is not the point. The point is to do something in tribute to the soldiers and victims who were willing to go to war and put their lives on the line for our country only to be murdered or shot in garrison at a soldier processing center. Let’s help show that the family of CrossFit is beyond bloodlines, jobs and location. It’s about community, and showing support for one another. Let’s see what we can raise to help the families and the survivors.

One other note, congrats to Heather (from the “Torture Chamber” in Dupont) who can cross off her goal she wrote on our board back in September at Fight Gone Bad. What was it? Achieving 20″ box jumps in WOD’s! Way to go, strong work!

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

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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.