September 2011 – Page 3 – SNORIDGE CROSSFIT

What's SUP Squatch!

Yesterday was our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. We had a huge turnout of over 40 plus (adults and kids) and everyone who went out on a board successfully stood up and learned to paddle! Lessons and boards were provided by Logan and Jon of Stand Up Paddle Quest who had everything set up and ready for us when we arrived and then took groups of 8 out at a time for instruction and paddling for 40-50 minutes each. Thanks also to Jason and Kelly who brought a board with them and let some of us use it as well. The weather was perfect, the water warm, and the beach park just the right spot for kids and adults to play. It was a great experience and many of you came away with a new confidence in trying and learning new sports. (Note: If you went out yesterday you also now are eligible for a 10% discount on any future rentals from standuppaddlequest.com. They are mobile and bring the gear to you!)

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Coach Greg Glassman (Founder of CrossFit)

Highlights from the CrossFit Sports Series WOD-SUP Tahoe Event – video [wmv] [mov]

Some pics from the SUP and Picnic Outing:

9/11: Never Forget

Choose and remember:

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time

OR:

“9-11 Throwdown WOD”

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

Results

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Quote of the Day: “Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg

Today Coach Mark (pictured below, far right) paid tribute in a unique and very impressive way. He was one of only 3 Firefighters that participated in the 9-11 Memorial Stair Climb in Seattle that climbed 110 flights in full gear AND on air (55 flights twice!).

Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great. Freedom.

CF Games on ESPN2!

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time:

1000m Row
20 Dumbbell Man-Makers (35#/25#)
30 Pull-ups

800m Run
60 Kettlebell Swings (53#/35#)
100 Double-Unders

From CF Centurion

* Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1.

** After completing triplet #1 continue to triplet #2 with same format.

Results

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Man-Making with Lindsay and Justin:

Today’s WOD was the team workout that was programmed on the fly at CF Centurion on our vacation when they had a much larger than expected turnout for their Labor Day class. A few coaches got together, threw out some movements and equipment and modified some things into this WOD to meet Coach Ian’s training objectives for the day. No doubt the combined pull in the first triplet along with the brutality of the man-makers sets the tone for this lung and forearm burner.

This was our final day of “A Week of Teamwork” or all team WOD’s. Give us feedback. From what we have heard so far it was fun and mixed things up.

Sangeeta lookin’ good in the Finish Position:

Tomorrow will be our 9/11 Tribute workout. You will have a choice between two WOD’s that are memorial workouts and unique in their own way. Plan on normal class times of 0930 for the main class and 1045 for the Advanced RX Class. When you show up you will see the WOD’s, do a coach led warm-up and then make your choice. Be ready to throw down and honor the memory of the victims of September 11th while reflecting on the privilege of living in this great nation.

In the afternoon will be our SUP (StandUp Paddleboard) outing and BYOP (Bring Your Own Picnic) day starting at 4pm at Idylwood Park on Lake Sammammish. Be there!

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

A Week of Teamwork: "Hammer Time"

As a team of 2 complete 10 Rounds for Time of:

12 Deadlift (225#/155#)
50m Sprint
20 Sledgehammer Tire Hits (16#/12# – Alternate 10 per side)
50m Sprint

* Alternate Rounds: 1 Athlete works at a time. Tag up after each round and sprint for 5 rounds per athlete.

Results

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Hammer Time:

Tag You’re It:

Team fun with sledges and deadlifts! Today was a different way to tax the posterior chain with some deadlifts and sprints while the sledgehammers give a little of that pull-up feel and tax the grip. They also work on coordination and venture into training something that can be new and uncomfortable for many. It’s been awhile since we broke these out and it looks like they were a “hit”. We need to beat on tires more often! One more day of Team WOD’s to go…

Tricia sprints and Amy hits:

Don’t forget to raise funds (or the minimum $25 donation) for Fight Gone Bad 6 on September 17th

Events:

Two events on Saturday.

First is the AM WOD will be a 9/11 Tribute workout. Same times. 0930 for the main class and 1045 for the Advanced RX class. That will allow for bigger groups. This workout will not be a team workout. It will honor those who were murdered by a bunch of cowards on 9/11. ‘Nuff said.

Saturday afternoon is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

A Week of Teamwork: "Team AMRAP Nancy-Style"

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Overhead Squat (95#/65#)
400m Run

* Alternate exercises: Team member 1 starts with the OHS. Team member 2 starts the run. Swap after each run is complete. Post total reps completed as a team.

Results

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Quote of the Day: “Affiliates make people better.” ~ Greg Glassman

One of these kids is doing their own thing…

Maria demonstrates the one arm dumbbell overhead squat with great form. This shows how easy it is to scale CrossFit and that we will work around any injury or limitation. We are glad she’s back in the box after a hand injury sidelined her.

Notes:

Welcome Lincoln, Leslie, Chris, Ann and Joe who completed or wrap up Elements this week!

ATTENTION RUNNERS (and CrossFitters): The 10 Best Mobility Exercises for Runners: Competitor Online with CrossFit Movement and Mobility expert and MobilityWOD.com guru Kelly Starrett

Read and watch the videos and DO these mobility exercises. Then come to Coach Rona’s MWOD class Wednesday’s at 7pm.

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

I started CrossFit back in 2007 when the first Games were more like a Throwdown and we didn’t pay that much attention to some guy nicknamed OPT and a gal named Jolie Gentry who won. The Games were held on a ranch in Aromas owned by CFHQ Director of Programming Dave Castro’s family. The following year in 2008 I was glued to the computer refreshing an excel spreadsheet to see if either Josh Everett or Chris Spealler were going to win. I was shocked when some nobody named Jason Khalipa won the men’s competiton. I counted the days to a movie called ‘Every Second Counts’ made about the Games and was in the audience at the Affiliate Gathering in Austin for the premiere that was one of the coolest movies I had ever seen.That led to Michelle and I starting our annual epication (epic vacation) to the Games each and every summer for 2009, 2010, and 2011.

A Week of Teamwork: "Row, Wall Ball, and Kettlebell"

As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

* Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WB’s, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

Results

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Chris Smith Jr. on Fight Gone Bad 6 – video [wmv] [mov]

FGB6: Don’t forget to raise your funds!

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Events:

This Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

Swim Training! Our own Lindsay and Dustin (former NCAA Div 1 Swimmers and coaches) are going to teach us to swim! Grab your water-wings and kick boards and come out for a swim clinic on the morning of 9/24 from 8am-10am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level. Location TBD. I realized I put the trail run up yesterday and that it conflicted with this. This however is the place to be!

Rowing Training! Our very own Lucy (who is a former competitive rower from the UK) is going to hold rowing training for anyone interested on Saturday 11/12 starting at 1030. After the WOD is over she will give tips and instruction to 2 at a time for 15 minute slots. As we get closer to the date we will let you know how to sign up for a 15 min. coaching session!

A Week of Teamwork: "Team Angie"

As a Team of 2 complete for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

* One partner must run 400m while the other partner completes “Angie”. Switch up with your partner after each run and continue alternating until all reps are complete.

Results

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Quotes of the Day: “The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.” ~ Babe Ruth

“Whoever is careless with the truth in small matters cannot be trusted with important matters.” ~ Albert Einstein

Tire Parking at CrossFit Anywhere:

We have recently completed a Week of Heroes, and a Week with the Girls. Next up? A Week of Teamwork. All Team WOD’s all week. We started with the 31Heroes Team WOD and will continue each day emphasizing how team workouts can bring out the best in all of us. Usually you will push that extra rep or two or speed up to not let your partner down which ups the intensity. These WOD’s are hard but still fun and also build friendships through shared pain.

Vacation is almost complete. Tomorrow we return. We have missed the box!

Post WOD today with good friends at CF Centurion:

Events:

Next Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

“CrossFit Rowing Trainer Course: Damper Setting” with Angela Hart,CrossFit Journal preview video [wmv] [mov]

Labor Day Schedule

Monday Labor Day will be one class at 10AM only!

Visiting CF Centurion for 31Heroes (pictured with friends Toby “the really big guy/Coach” and Allison – Box Owner/Coach):

Who’s up for a trail race? On September 24th there is a local trail running race here in Snoqualmie on the trails right outside our box! Details can be found here. Last year Rob ran this race and I am hoping we can get a group of CF’ers out there on this fun trail run. If you are interested then sign up and let us know.

“I wanted to make you aware of a relatively new run I am hosting: the 2nd Annual Snoqualmie Ridge Trail Run on Saturday, September 24th at 8am. Yes, that is just three weeks from today. I am thinking about making this into a larger trail running series depending on the turnout for this event.

Here’s the skinny:
Capped at 200 runners
Gorgeous
5 miles
Soft trail surface
$15
8am start
Location: Snoqualmie Ridge (Fisher Creek Park)
No strollers or dogs

Those who ran last year can attest that this is a breathtaking course, both literally and figuratively. If you are looking for a really beautiful, inexpensive trail run then please give this one a try.

For complete information about the Trail Run, visit www.runsnoqualmie.com. You can also click HERE to go directly to the sign-up page. Registration closes at midnight onThursday, September 22nd. You can also register the morning of the event for an extra $5.

Remember that registrations will be capped at 200 to ensure plenty of room for runners up and down the trails.

Hope to see you there.

Sean Sundwall
Race Director”

"31Heroes"

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155#/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of rounds plus reps

Results

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(Pics from Lindsay and Meghann)

On Saturday the WOD was the 31Heroes Tribute Workout. This event was held across the country today at several hundred CF Affiliates and has raised over $300k for the Navy Seal Foundation.

From the website:

“On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The Workout

The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.”

Yesterday was a great turnout at SnoRidge for not only our gang but also the crew from The Compound who came up to join in the tribute. While our coaches ran the event at the box (huge thanks!), Michelle and I were able to also complete this workout down here in CA at CF Centurion with some friends new and old and a bunch of their beasts.

This team workout was extremely challenging and a strong team building event that Michelle S. and Frank summed up nicely:

“I wish we all didn’t have ’31 Heroes’ – as that means they’d still be with us in person, but since we do, I couldn’t have asked to honor them with a greater group of crossfitters and coaches! Special thanks to our military box members and Frank’s motivational speech at the beginning…when I was tired, I thought “I’m here, they’re not…move”. Great job today everyone!” ~ Michelle S.

“I know nothing can ever replace the lives of the 31 brave souls that paid the ultimate sacrifice. This shit ain’t free. My prayers are with the families of all that serve our great nation. Thank you.” ~ Frank

31 Heroes Takes On Personal Meaning For Some Area Athletes

Honoring 31 Heroes, The CrossFit Way Fox News

Workout Honors Fallen Troops ABC News

’31 Heroes’: Sweat, Pain Shared in Memory of Fallen Warriors DVIDS