Author: snoridgecf

Lifting: Squat Cleans, Front Squats and Jerks & AMRAP 8 mins: Kettlebell Swings and Thrusters

Lifting: Squat Cleans, Front Squats and Jerks

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

SMR Primer – Stretching for Athletes

AMRAP 8 mins: Kettlebell Swings and Thrusters

Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.

BTWB

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

MONDAY: One class time only at 9:30 (Team WOD)
All other times are cancelled!

I constantly get asked how to use the roller, or what a roller is good for. Did you know they are not just decorations for the lobby wall? Give this a read, then grab a roller and do this regularly.

Events:

Class times for “Saimo”:

0830
0930
1030
1130

The workout is below:

“Saimo”

As many rounds as possible in 21 minutes of:

200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars & 3 RFT: Double Unders, Wall Balls, Ball Slams and Box Jumps

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars

12 TIPS FOR A NEW CROSSFITTER

3 RFT: Double Unders, Wall Balls, Ball Slams, and Box Jumps

3 rounds for time of:
20 Double Unders
21 Wall Balls (20#/14#)
20 Double Unders
15 Ball Slams (30#/20#)
20 Double Unders
9 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Useful article for everyone to read, not just a new CrossFitter.

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for.

The workout is below:

“Saimo”

As many rounds as possible in 21 minutes of:

200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.

Back Squat : 5 Rep Max

Find your Back Squat 5 Rep Max.

Back Squat : 5 Rep Max & 4 RFT: Run, Push Press and Back Squats

Back Squat : 5 Rep Max

Find your Back Squat 5 Rep Max.

4 RFT: Run, Push Press and Back Squats

4 rounds for time of:
Run 400m
10 Push Press (135#/95#)
10 Back Squats (135#/95#)

BTWB

Photo by @robcwilson

Events:

Sam’s Memorial “Hero WOD” will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for. The workout and further details will be announced by the end of this week.

Hang Power Clean 2-2-2-2-2

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

Hang Power Clean 2-2-2-2-2 & Nasty Girls

Hang Power Clean 2-2-2-2-2

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

Snatch 138.5kg/305# – Ben Smith

Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

BTWB

Photo by @robcwilson

Congrats to Amanda for her 100th WOD tonight (top pic) and to Diane (bottom pic) for hitting hers last week! Love to see so many people hitting this milestone recently and joining the 100 WOD Club.

Note: 250 WOD shirt reorder is being printed this week.

Blake

4 rounds for time of:
Overhead Walking Lunge With Plate, 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push Ups

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.” ~ crossfit.com

BTWB

Thumbs up to Taylor and Amanda on achieving their 100th WOD this past week! Also congrats to Brandon I. who hit his 100th tonight!

Photo by @robcwilson

SCHEDULE NOTE:

Tomorrow on Saturday the gym will be closed due to the service for Sam.

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.

The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled in September.

Bent Over Barbell Row 5-5-5 & AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Bent Over Barbell Row 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
These are slow and should not be helped by jerking the bar up. Slowly pull the bar from a Good Morning position with straight arms to touch the barbell to your chest.

AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Toes-to-bars
10 Overhead Squats (115#/75#)
1 Rope Climb

BTWB

Photo by @robcwilson

New movement today. The Bent Over Row is a beneficial exercise for pulling strength, and back and shoulder stability. This works the smaller muscles of the back and shoulders (along with the lats, traps, etc.) and can be done with varied grip widths (clean and snatch). We will do this more often in our strength training along with the bench press and strict press for push/pull.

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.