Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)

* Alternate work with your partner on deadlifts.

Rest 3 Minutes then complete part 2

Team WOD Pt. 2: Partner Runs and Push Press

For time:
Partner Run 400m
50 Push Press (95#/65#)
Partner Run (Backwards) 200m
40 Push Press
Partner Run 400m
30 Push Press
Partner Run (Backwards) 200m

* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.

BTWB 

SnoRidge CrossFit_Box Jump Over

Photo by @robcwilson

Nutrition:

Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.

Fresh and Local with weekly delivery:

NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a  variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals

Frozen with bi-weekly delivery:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events

Results

Overhead Squat : 2 Rep Max & Back to Back AMRAP

SnoRidge CrossFit_OHSOverhead Squat : 2 Rep Max

Find your Overhead Squat 2 Rep Max.

Pt. 1 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders

*Rest 4 Minutes between AMRAP #1 and AMRAP #2

BTWB  

Pt. 2 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)

BTWB  

Photo by @robcwilson

Nutrition:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie

Results

Results cont

Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy

SnoRidge CrossFit_Air SquatsHang Power Clean & Jerk 2-2-2-2-2

Hang Power Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Run and 3 Rounds of “Cindy”

Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB  

Photo by @robcwilson

Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Behind the Scenes: 2015 Games, Part 2

Results

Results cont

“Stop the Slop Challenge” 2016 Winner

SnoRidge CrossFit_Wall Ball_LisaAlt EMOM 10 mins: Squat Snatches and Double Unders

Every 1 min for 10 mins, alternating between:
3 Squat Snatches, pick load
25 Double Unders
Not touch and go. Scale DU to number of DU you can accomplish within timeframe or do 25 Single Unders.

AMRAP 12 mins: Power Snatches, Wall Balls and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
5 Power Snatches (135#/95#)
10 Wall Balls
15 AbMat Sit-ups

BTWB 

SnoRidge CrossFit_AbMat Sit-Up

Photos by @robcwilson

2016 Stop the Slop Challenge results are in:

The Performance Challenge AND the Nutrition Challenge winner is Michael M. (pictured above) with a 24.1% time improvement in the “Stop the Slop 4.0” Performance WOD. He PR’d by 3 minutes and 51 seconds in the retest! It was very close race (or WOD) to the top spot. Michael also won the Nutrition Challenge with 4.7% change in bodyweight over the course of the 30 day challenge. That’s a change of 8.4 lbs. lost in 30 days! This challenge was also close as there was one person right behind him by less than 0.5% difference.

Here’s the crazy thing. Michael really didn’t make much of a diet change other than to cut back significantly on his sugar and refined sugar intake. By avoiding bars, sweets and anything with sugar on the label everyday he dropped weight; which in turn drove a performance improvement. Dialing in your nutrition further to balancing your macronutrients (Fat, Protein, Carbs) and eating clean sources of those would yield even better results. Nutrition is the key to truly changing body composition and athletic performance.

Runner Up for the Performance Challenge:

  • 2nd Place: Raquel (198 seconds/21.7% improvement)

Runner Up for the Nutrition Challenge:

  • 2nd Place: Lou D. (10 lbs. lost/4.3% improvement)

For winning both challenges Michael will receive the following prize package:

  1. $200
  2. A choice of 2 Bags of Xendurance Extreme Endurance or SFH Protein or Push
  3. Choice of (1) SRCF Short Sleeve T-shirt or SRCF hat or SRCF Socks

Congrats and shout outs to everyone who participated in our 6th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Make those changes that helped you get healthier permanent!

Results

Results cont

Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

SnoRidge CrossFit_OHSOverhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

15-20-25: Overhead Squats and Row (calories)

15-20-25 reps, for time of:
Overhead Squat (95#/65#)
Row (calories)

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Kickin’ Like Van Damme Chicken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

SnoRidge CrossFit_BenchBench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

BTWB 

Pt. 2 AMRAP C2B “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

Results

Results cont

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups

SnoRidge CF_KB SwingAMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Nutrition:

Here’s a recipe from Paleo Nick for Fajita Pie, he says it’s real tasty so you should give it a try. (* Read using Paleo Nick’s rhyming voice)

“Nick’s Zone: Fajita Pie” – CrossFit Journal [video] and [recipe]

Results

Results cont

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB 

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
    • Sign-ups for 8:30, 9:30 and 10:30am are FULL.
    • If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
    • Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
  • 1/1 and 1/2: CLOSED Friday and Saturday.
    • Happy New Year’s!
  • 1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats

SnoRidge CF_OHSLifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set

7 RFT: Power Snatches, Snatch Balances and Overhead Squats

7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)

BTWB 

Adv Rx Test_Peter and BrettCongrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

  • Paleo Italian meatballs and scratch made marinara with spaghetti squash
  • Paleo turkey chilli
  • Cilantro lime yams
  • Paleo chicken salad

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

SnoRidge CF_Will_Ring DipHang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips

BTWB 

Photo by @robcwilson

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

  • Paleo Italian meatballs and scratch made marinara with spaghetti squash
  • Paleo turkey chilli
  • Cilantro lime yams
  • Paleo chicken salad

Sam Briggs Wins the CrossFit Liftoff

Dan’s Dream: USA Team

Results

Results cont