SnoRidge CrossFit

"Lyndi"

Another birthday WOD in September? This is a busy month. Today was for Lyndi and she rocked her birthday WOD as RX'd! The progress and results she has made in just a few months have been nothing short of spectacular. 

Complete the following for time:

Row 24 Calories

24 Front Squats (95#/65#)

24 Thrusters (95#/65#)

Row 24 Calories

24 Burpees

24 Jumping Pull-ups

Row 24 Calories

24 Kettlebell Swings (53#/35#)

24 Box Jumps (20")

Results

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Notes:

Saturday will start a regular weekly 10am class. Post WOD we plan to work on kipping for those interested. 

The nutrition "town hall" (no rioting allowed) will be on Saturday, October 10th at 11am following the 10am WOD. Let us know if you are interested and planning to attend so we can get a count. We plan to start our Paleo Challenge on 10/11.

Fran and Pat in today's WOD:

Deadly Double

Strength focus:

Deadlift

3x3

(3 rounds of 3 Reps max weight deadlift)

 

Immediately after complete the following WOD.

3 Rounds for time of:

10 Deadlifts (225#/135#)

50 Double-Unders

Results

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Deadlift practice was good today. Everyone did their best angry gorilla interpretation (a cue that we borrowed from Kurtis at Rainier CF) at the set up to force staying on the heels, driving the knees back, and setting the back angle prior to the pull off the floor.

 

Double-Under practice was a nice exercise in frustration for many. Keep at it and focus on alternating with those singles and that speed and coordination will improve. In the two pictures below, Sherry is doing double-unders. Jeremy is doing single-unders. Note their jumps are the same, and both their wrists should both be lower and closer to the hips (to reduce catching the feet), but the difference between the two is the wrist speed to pass the rope under the feet twice. 

 

Notes:

Grace results are final. Our winners are Jim and Jorge who split the pot! Both had the largest improvement in two categories. Jim was the only person in the competition who in the re-test completed Grace as RX'd. He also did it in a faster time than his first attempt with 20 less pounds. His RX'd  time was a very impressive 4:27. Jorge had the largest overall time improvement from his initial go to his retest. He halved his first time in the re-test. Any disputes need to be brought to the attention of the "Sorry About Your Luck Panel". 

"What did I do to Michelle?"

3 Rounds for time of:

Run 360m

9 Clean and Jerks (115#/75#) * Birthday boy does 135#

28 Pull-ups

36 Squats

Results

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Race to the door:

I guess happy birthday to me? More like Michelle wants to punish me. Either way a tough birthday WOD that killed the heart and the forearms. It seemed like Running Grace plus other stuff thrown in to make it brutal fun. I loved it and was honored to go with the 4:30pm crew today. 

Welcome to Marc who started Elements and his CrossFit journey with us today. Also we had two drop-in's today, Mo and Tiffany. Both Mo and Tiffany are CF'ers from other affiliates and it was cool to have them join the 7pm class and watch them power through the wind and rain to finish this WOD.

Mo and Tiffany Pull-ups:

Squatch sighting?

The resemblance is uncanny. I have to wonder if Justin and Squatch are related (note the door image and Justin, also they match colors)?

Notes:

Today was the last Sunday CrossFit WOD in Bellevue Square Park for lululemon. Thanks again to those of you who made it out this past month rain or shine to help us expose some newbies to CrossFit!

 

Schedule Changes:

Starting every Saturday we will now have a 10am morning WOD! 

Also reminder that as of Oct. 5th (next week) we will adjust the following class times (this will provide lunch and after work flexibility):

• 11am class M-Fr will move to 11:30am
• 4:30pm class M-Th will move to 5pm

Fight Gone Bad IV

One Day. One Brutal Workout. One Purpose. 

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

WallBall (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20")

Push Press (75#/55#)

Row (for Cal)

Continuous running clock with 1 minute rest between rounds.  Score total reps completed and calories rowed.

Results

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View this photo

 

 

This was it! CrossFit affiliates across the country participated today in the fourth annual FGB fundraiser benefiting Athletes for a Cure and The Wounded Warrior Project. Overall the fundraiser raised close to a million dollars. As a collective group SnoRidge CrossFit, CF Redmond, and Team Schneider raised over $1500! Not counting matching funds!

We were proud to have 29 athletes of all levels and ages hit this WOD with max effort and max support from their fellow CrossFitters in our box. Today was motivating and inspiring on a number of levels for us. Thanks to all who came, participated, scored, cheered, and kept that energy level high with each wave. We hope we can do this again next year. Take a nice rest day tomorrow, you all earned it!

View the photo album here:

         

"Griff"

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Knowing the reason behind this WOD gives it a whole new light. Here's to hoping we don't see any new Hero WOD's. 

For time:

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

Results

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Running backwards is a bit of quad burner. It also requires some concentration and the slower you go the harder it gets. 

 

 A new group gives "mini-Cindy" a try (that's a tough 10 minutes):

See you all tomorrow from 10am to 2pm for Fight Gone Bad!

"This Will Make a Man (or Woman) Out of You"

5 Rounds for Time of:

200m Run

20 Jumping Lunges

10 Man Makers (25#/15#)

Results

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Jumping Lunges or Man-Makers? Which was tougher? Survey says... Both! Pretty much an even split among everyone polled for what was harder. Both worked some of the areas commonly neglected in typical gym training: balance, coordination, speed and explosiveness, and functional movement using one half of your body. 

         

Notes:

The "Grace" Challenge is now OFFICIALLY OVER! Neil made his up tonight. Will finalize the results and announce tomorrow.

Congrats to Steph, Pat, and Jeremy who all completed Elements today and will be joining classes starting tomorrow! All three are fired up! Welcome to Solveig who started Elements. She came, saw, and pretty much conquered the "Intro WOD". 

FIGHT GONE BAD: Our workout fundraiser event is Saturday morning from 10AM until 2pm or so. We expect a busy day and have over 30 folks coming from our box, Dan is bringing some athletes from CF Redmond, and a large group from Dupont. Feel free to come join us as we all workout for two great causes: Athletes for a Cure and The Wounded Warrior Project. Or come watch! A great way to get some exposure to CrossFit, meet great people, and get motivated. (Dan made the incredibly cool graphic on the right.)

As a gym SnoRidge CrossFit has raised over $1234 in donations. That is just some outstanding stuff. And I need to submit this to my company for a matching grant tomorrow. Everyone should be proud for garnering support for this. Seeya on Saturday!