Friends of SnoRidge CF – Page 3

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds

Results

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Eric and John max rep thrusters:

Chalk this up to the first of a couple WOD’s slotted to help train for Fight Gone Bad V which we are hosting on 9/18. If you are planning to participate (along with CrossFit Redmond, CrossFit Belltown, CrossFit Basic, and Compound Fitness who will be joining us here) you will need to either raise some donations via a donation page, or bring a donation equivalent to our drop in fee ($15) in order to jump in the fight. If you show up that day and haven’t yet raised funds then we will ask that you leave $15 which 100% of it we will send in. While the original rules stated $150 in donations we are changing the requirement for our box to ensure a good participation while requiring less of a minimum. This does not mean that we don’t want to raise the most possible for the worthy causes we are fighting for; it’s just a realization that setting a high number likely would keep some of you home.

Constantly varied? Check our previous post to compare the below pic to see how Moe trains different rest positions. While you’re there look up your last results.

Notes:

Next Monday is Labor Day and the gym will be closed!

"Annie"

Alternate 50/40/30/20/10 reps of each for time:

Double Unders
Sit Ups (AbMAt)

Results

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Mark N. knocking out the benchmark “Annie”:

Group shot after the demo at the lululemon 5 Fitness Function (back row L to R: Allen, Eric, me, Mark, Jeremy; front row L to R: Nadia, Kelly, Moe, Michelle, Laurie, Kim)

Represent SRCF Crew!

"Death By Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Don going airborne. Now that’s the way to finish the burpee!

Results

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Quote of the Day: “I finally figured out how to go down properly…wait that sounds bad!” ~ Rona

Yay burpees! Cristin asked me yesterday if we had a specific day every week that we programmed in burpees so she could avoid that day. Knowing today was “death by burpee” I could not lie. So I told her the truth, “NO there is not a SPECIFIC day. We mix it up. I’ll see you tomorrow!” I think she was not very happy when she came in today. She did however survive!

Proud parent moment. Ashley tonight did the WOD with the late crew. Staying to the back of the box, we matched burpee for burpee as each minute passed and I did the counting. Surprising me and maybe herself, she got into the 11th minute! And they were pretty darn good burpees all with a good jump and clap! To top it off after writing her name and result on the whiteboard she went and wrote my result up there.

Notes:

Reminder that Thursday all PM classes are cancelled this week 8/26. We will be performing in the lululemon 5 Fitness Fashion function in Bellevue. Details on the right hand side.

CrossFit Basic is also joining us for Fight Gone Bad V on September 18th. That’s four boxes total including us! (CrossFit Belltown, CrossFit Redmond, CrossFit Basic)

“Spirit of the Games: Pt 2” with Chris Spealler: CrossFit Journal [wmv] [mov]

lululemon Ambassadors!

So today we received some awesome news and we wanted to share it with the box. After the WOD we got a surprise when we were asked to be ambassadors for lululemon athletica at Bellevue Square. What does this mean? We have been selected, along with several other trainers that represent different types of athletic training and gyms in the area, to represent the culture and active lifestyle of lululemon. Stores worldwide select ambassadors based on their community involvement, dedication to their area of expertise, and overall passion for fitness. We are both honored and excited and are looking forward to being part of another community that loves good people and good health!

With the lulu crew (Ashley, Lauren, Steven and Petra) and the epic poster that Steven made for us:

Oh and if you don’t know what lululemon is then go to their site and check out their sick clothes! Or just go into any CrossFit gym and look around.

"Roy"

5 Rounds for Time:

15 Deadlift (225#/135#)
20 Box Jumps (24″/20″)
25 Pull-ups

Sgt. Michael Roy, 25, of the Marine Corps Special Operations Forces was KIA on July 8, 2009 in Afghanistan serving our country and protecting all of our freedoms. He is survived by his wife and three children. This Hero WOD is in his honor.

Results

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Rob grinding through another round (above) as Steph shows off a good deadlift (below):

Notes:

We are conducting a highly unscientific poll about specific class times and potential changes. Please respond to comments!

For those who actively come to the 6AM class time: Would you like to see class at 0630 or stay the same at 0600? <0600 or 0630>
For those who don’t come to the early class: Would you honestly drag your butt out of bed to come get your WOD on at 0630? <yes, no or I’m still inspecting the back of my eyelids at 0630!>
Would you like to see a 0730 Wed. AM class? How about 2 days a week? <yes or no>
Would you like to see a 6pm class on Mon. and Wed.? <yes or no>

If you are interested in learning to row on the water then plan on a Saturday in October (tentatively 10/2)! Huge thanks to Lucy for arranging a rowing session at Sammamish Rowing Association on a nice Saturday morning. The session will start on the ergs on land and then transition to boats for some fun in the water! Post to comments if you are interested so we can get a headcount.

One week until the Danskin Tri, two weeks until the Railroad Days 5k/10k, and don’t forget Fight Gone Bad V in September (9/18). Click the icon on the right for more info and to set up a fundraising page to join Team SnoRidge. FGB V will be similar to how we ran this last year and we are partnering with CrossFit Belltown and The Compound and potentially another garage or box.

For Friday only go to Life asRX for a 20% off discount code on their T Shirts. Plug in the code “unbroken” when you checkout.

"Dead Frogger"

7 Rounds for Time:

7 Deadlift (225#/135#)
80 ft. Broad Jumps
14 Ring Push-ups

Results

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Froggers, Deadlifts and Kangaroos:

This fun WOD is courtesy of Jeremy, Kim and Mark from The Compound Crew aka Garage Gym Gone Wild!

Playing frogger is always a gasser for almost everyone except those of you who are natural kangaroos. Speaking of, if you missed the 7pm class then you missed Whitney (part of the lululemon Bellevue crew that dropped in tonight) displaying superhuman or kangaroo like jumping skills. Let’s just say she can cover 80 ft. in about the time it takes most to go 40 ft. After she let me make a fool of myself demonstrating broad jumps to the class she quickly displayed why she was a competitive broad jumper. See pic above. Covering 40ft. in 5 hops is pretty impressive when combining that with deadlifts and push-ups. I was able to quickly catch a short video of her mad hops (below).

Whitney during the WOD:

Notes:

Max Effort day on Thursday! Choose from several movements and skills and go for broke to get a max number of reps, max height, or max time. We will also cover rope climbing basics so bring your long socks!

No 6am classes this week and next Tues.! (Thurs. 7/15 and Tues. 7/20)
Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Curtis volunteered to get a group together Saturday to do a WOD so if you are interested post a reply. You can bet it won’t include stretching or jumping…

"Fight Gone Neill"

5 Rounds of Max Effort for 1 Minute each of the following exercises:

Row (for Cal)

WallBall (20#/14#)

Kettlebell Swings (53#/35#)

Box Jump (20″)

Push Press (75#/55#)

Continuous clock with 1 minute rest between rounds. On the call of “Rotate” quickly transition to the next exercise. Clock continues to advance. Score total reps per round and also overall total.

* Athlete can choose to complete 3 round version

Results

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Quote of the day: “I forgot how bad this is.” ~ Curtis

Today’s WOD was a fundraiser for a fellow CrossFitter and his wife (Charles and Whitney N.) who are from Local’s Gym and in need of support. Several boxes from the local Affiliate community banded together today to not only complete the Fight Gone Neill WOD (very close to Fight Gone Bad) but also to help raise some funds to defray their costs and make life a little better (see yesterday’s post). We were happy to pay it forward and thank you to all who came today and gave both money and sweat.

Notes:

4th of July Weekend Schedule: Saturday class schedule is normal and class times will be 10am and 11am. Monday will be a short schedule due to the holiday and we will run classes at 10am for anyone and everyone.

The CF Games are coming! And we are going! We will be closing on July 16th,17th and the 19th. We will plan to post bodyweight WOD’s for all to do and encourage you to coordinate a group at the box or at the athletic fields by Cascade View Elementary.

Row and Run

3 Rounds For Time:

500m Row
20 Pull-ups
400m Run

Results

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Catch and Finish on the Rowers:

Curtis being, well…Curtis:

Tomorrow we are going to roll up our knee high socks and pitch in to help a fellow CrossFitter. Jesse from Local’s Gym (Lynnwood CrossFit) contacted us along with several area CF Affiliates and asked for our support for Charles and Whitney Neill. We are going to run the fundraiser WOD “Fight Gone Neill” and pass the hat for any monetary donations to Charles and his wife. Everything we raise (we will also make a gym contribution) we will ensure we get to Local’s to pass onto Charles. If you want to donate any amount please drop it in the cash box on the desk. If not we understand, simply completing the WOD is a show of support for our broader CF community.

Read on about Charles and Whitney (from Jesse Ward):

A lot of you know Charles from our gym (63 years old, muscle-ups like crazy and super freaky jacked) his wife Whitney has run into some serious trouble.

Over the past 20 years without her knowing it her aorta had grown in diameter from 3cm to 9cm (10cm day of surgery). Which is called an aneurism, these have a tendency to burst. Which is bad. Furthermore, her subclavian has two aneurysms. Her condition was discovered after a series of tests trying to uncover the source of odd “rib pain”. These two main arteries attach to the area of her pain. The week of these tests Whitney began to feel the effects. The doctors had her literally laying around for the past 8 weeks resting the rib (which was the previous diagnosis), which may have saved her life. The images told the doctors that Whitney’s situation was beyond anyone in Washington’s ability to operate. The Cleveland Heart Clinic according the all authorities is the best hospital in the nation for heart procedures. Whitney was air ambulanced (read: expensive plane ticket) to Ohio midnight Thursday for the 6 hour surgery. The graft procedure which for Whitney (because of how massive her aneurysm was) entailed opening the entire chest cavity breaking all her ribs in the process. Whitney will stay in the hospital and recover for two weeks before flying home for the second surgery to graft the subclavian aneurysms sometime in October. Her recovery will be quite long. The first surgery was a complete success. The doctors who performed the surgery are amazing and did their job fantastically under Whitney’s extreme condition.

Charles runs his own Contracting company, Pearl River Woodworks. He gets paid when he works on people’s houses, bathrooms, basements, etc. etc. Not really when he’s in Cleveland supporting his healing wife…

We’re raising money. I’m asking for your help in supporting this inspirational family in their time of crisis. We’re doing a different workout, with the hope of getting people to donate dime, quarter or a dollar each point to you the athlete to help keep Charles, Whitney and their daughter Georgia afloat.

WOD:

5 rounds of max reps:

Row (Calories)

Wall-ball (20#/14#) (Reps)

Kettlebell Swing (53#/35#) (Reps)

Box Jump (20″) (Reps)

Push-press (75#/55#) (Reps)

1 minute rest in between rounds

Great Basin Qualifier

5 Rounds for Time:

7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups

* From the 2009 Great Basin Regional Qualifiers

Results

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Scaling Handstand Push-ups:

The scaled HSPU on a box with Jorge:

Pick a box (the higher the box the more load on the shoulders)
Walk your legs back onto the box, keeping them straight (no knee bend)
Pike your body and walk your hands in until the top of your head is directly over the ground
Lower yourself so the top of head touches the ground
Keep your eyes on the box and not the floor
Push up and lock out as if you are doing a shoulder press
Carefully walk your feet off the box

We find this scaling works well for getting people strong enough to progress towards inverted HSPU’s on the wall. Simply doing a handstand and then putting several AbMats under head limits the range of motion and avoids the toughest part of the HSPU; the point at which the arms are fully bent and the head is touching the floor (or one AbMat). If you cannot press out of that position you need to work on developing your press strength with either the box or a barbell.

In conjunction with developing the press and HSPU, don’t forget to practice the handstand! Do static holds, get upside down and learn to get in the “hollow” position.

Notes:

Eli hit his 100th WOD milestone today! Congrats and welcome to the club. Hitting this many workouts ain’t easy!

Welcome back Maria, we are all glad to see you back in the box! You picked a heck of a WOD to come back to!

We welcomed a visitor from CrossFit Morristown drop in today for a WOD. Kristen is a CrossFitter from NJ and works out with our close friend from high school (Derek). She also competed on her affiliate team in the Northeast Regional Qualifiers. She introduced her friend Andy to his first WOD; “mini-Cindy”. Hope they stay friends!

Sean counting Kristen:

If you are signed up for the Whole 9 Workshop this Saturday you can go pre-pay online directly to them by going here and using the PayPal button. If you already dropped off a check you are good to go. Note the time is 1-5pm.