9 AM Class
Three rounds for time of:
Row 1000 meters or Run 800 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
10 AM Yoga
Filed under: Uncategorized | 9 Comments »
January 21st, 2012
Posted on January 20, 2012 by thevales
January 20th, 2012
Posted on January 19, 2012 by thevales
Nutrition
The Weston A. Price Foundation is, in my opinion, the best internet resource on Real Food nutrition. The links below are 20 minute previews of a 2 hour video about his research and real food. Take a few minutes to watch the previews. They break down Weston Price’s research into simple understandable terms. If I saw this post on a blog I would quickly gloss over it not wanting to spend the time to watch them. Let me implore you to not do that! Put them on your computer and let them run while you cook a Real Foods dinner. Consider it an investment in your quality of life.
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post time to comments.
Filed under: Uncategorized | 17 Comments »
January 19th, 2012
Posted on January 18, 2012 by thevales
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to here.
Filed under: Girl WODs | Tagged: Elizabeth | 5 Comments »
Baby News
Posted on January 17, 2012 by jdpavlic
We have a new addition to the CF Snohomish family.
Bailey Noelle Lundquist – Born 10:39 AM on 01/17/12, 6 lbs 2 ounces, 19.75″
Congratulations Brooke & Ryan!
Filed under: Uncategorized | 19 Comments »
January 18th, 2012
Posted on January 17, 2012 by thevales
Squat or Split snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to here.
Filed under: Olympic Lifts | Tagged: Snatch, Split Snatch | 8 Comments »
January 17th, 2012
Posted on January 16, 2012 by thevales
The Rack Position
The rack position, pictured above, is one of the most problematic positions for CrossFitters and new Olympic lifters to achieve. This position is used in the fronts squat, squat clean and to a slightly lesser degree, the push press and jerk. The problem here usually manifests itself as wrist and hand pain, but generates from tightness in other portions of the arms and shoulders. The most common culprits are the triceps, delts and lats. Achieving a good rack position where the humerus is almost parallel to the ground not only eases the discomfort in the wrists and hands it could mean the difference between a PR and a failed attempt. On a Front squat when we fail, we fail forward often with a softening or rounding of the mid to upper back. Many times this is partially due to poor rack flexibility causing a drop of the elbows and a failed rep. To remedy a poor rack position and avoid the dreaded hand and wrist pain and missed reps, we need to mobilize. Pre-wod stretching and rolling of the lats, delts and triceps should be a focus for everyone during your warm up before WODs that require a good rack position. Beyond that, if this position is really problematic for you then you will need to work on these trouble areas daily to gain ground on your rack position. CrossFit Invictus has a couple good articles on improving mobility to improve your ability to rack the bar in a clean or front squat. Check them out here and here. KStar has also put together some info for us here, here and here. After absorbing all this info pick some of the drills that you think will be most helpful for you and actually spend some time working on them. That is the only way they work!
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.
Compare to here.
Filed under: Uncategorized | Tagged: Tabata This | 9 Comments »
January 16th, 2012
Posted on January 15, 2012 by thevales
Snow!
Hope you are enjoying the snow as much as Wendy and family!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to here.
Filed under: Uncategorized | 22 Comments »
14 Cindy’s & 2 Mary’s
Posted on January 14, 2012 by andreachristinestein
Congrats to all 16 athletes who showed up to today’s 9:00 am WOD! I really appreciate everyone taking charge and figuring out their own Cindy or Mary real estate. What could have been disastrous ended in a day full of PR’s!
I tried to capture the spirit of our gym this am, but I couldn’t get Jimmy in. Or, he could have been moving so fast you can’t really see him…
Remember to drink lots of water to keep those muscles sliding!
AnnieS
Filed under: Uncategorized | 3 Comments »
January 14th, 2012
Posted on January 13, 2012 by thevales
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to here.
Filed under: Girl WODs | Tagged: Cindy, Mary | 7 Comments »
January 13th, 2012
Posted on January 12, 2012 by thevales
Vitamins & Supplements…The Big 3
Today we are talking supplements. As a reminder, no, I am still not a doctor, nutritionist or in any way qualified to give you direct nutritional or medical advice. When it comes to this subject I like to keep it simple. Just remember the Big 3. In my opinion, these are 3 supplements almost everyone should be taking.
Quality cod liver oil- This oil is rich in fat soluble vitamins A & D and Omega 3 fatty acids. All three of these are vital to almost all aspects of your health.
Vitamin D3- In our gloomy area of the world almost everyone is Vitamin D deficient to some degree without supplementation. Ground breaking research is taking place almost daily on this one and many mainstream doctors are jumping on board with alternative practitioners who have been effectively supplementing their patients for a while with great results. Supplementing Vitamin D should be done with regular blood testing to avoid toxicity.
Probiotics- Much of our immune system and digestive health are built around the positive bacteria residing in our intestinal track. Most of us don’t consume enough, cultured dairy, dirt, kombucha or Kevita to keep the positive gut flora rolling so most of us need to take a probiotic. For more information on probiotics talk to Ryan. Maybe if we are lucky he will put some info in the comments section for us!
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to here.
Filed under: Power Lifts | Tagged: back squat | 8 Comments »
