Author: snoridgecf

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen

Kim_Ring Dip_by Rob WAlt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips

Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up

BTWB

“Karen”

For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)

BTWB

Photo by @robcwilson

Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.

41 Days until the 2015 CrossFit Games begins!

CrossFit Games Update: June 9, 2015

Results

Results cont

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees

SnoRidge CF_Burpees by Rob WEMOM for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch

* Not touch and go; regrip as needed

BTWB

2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees

2 rounds for time of:
10 Power Snatches (135#/95#)
20 Box Jumps (24″/20″)
10 Power Clean & Jerks (135#/95#)
20 Burpees

BTWB 

Photo by @robcwilson

Video demo: The Snatch

Results

Results cont

Advanced RX: Squat Clean 1 RM & Running "Nate"

Advanced RX Class:

Squat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

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SnoRidge CrossFit_MU with CodyHead by Rob WRunning “Nate“:
AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

BTWB 

Photo by @robcwilson

Video Highlights of the final MU/Sprint Clean Ladder workout from the South Regional:

Event 7 at the South Regional

Results

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team WODTeam WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

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Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

  • Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
  • Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
  • Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
  • Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Back Squat 3-3-3-3 & AMRAP 18 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-3-3

Back Squat 3-3-3-3

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AMRAP 18 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Back Squats (155#/105#)
15 Box Jumps (24″/20″)

* Clean from ground. Step downs on box jumps.

BTWB 

Coach Zoe keeps an eye on James:

Back Squats with Zoe and James

Nutrition:

We were watching Dr. Oz tonight and it was great to see some attention paid to eating clean with Whole9 founders and good friends Dallas and Melissa Hartwig. It’s crazy to think that almost 5 years ago we invited Dallas and Melissa to come to our gym to put on a nutrition seminar, which then led to us being one of the first gyms to utilize their nutrition guide (which we still give out with OnRamp – an updated version of course). Fast forward several years and two best selling books later, and they are not only on morning and evening talk shows but they are changing so many lives worldwide with their program. If you are looking to change your nutrition habits, lose weight and slay the sugar demon; then this program works.  Stick with a true Whole30 (NO cheats!) and you will see amazing results.

Lost Weight With the Whole30 Plan

“The creators of the Whole30 elimination plan explain why eating whole foods for 30 days helps you slim down.”

Women’s Max Snatch Event film. Some good, some great, some really bad. Overall an amazing video.

Event 5 at the South Regional

Results

Results cont

SNORIDGE CROSSFIT