Squatch

The Salmon are Running!

Our very own SnoRidge Salmon were running today in the Salmon Days 5k run in Issaquah. Lucy, Lyndi and Michelle represented SRCF proudly and finished 21st, 261st, and 42nd respectively out of 457 women and 827 overall! That’s top third overall for the team!

Here’s what they thought of the rest of you who didn’t run with them:

Our next race is the Snoqualmie Turkey Trot on November 14th at 9am.

Notes:

Class changes start TOMORROW!

Monday to Friday: 11am moves to 11:30am!

Monday to Thursday: 4:30pm moves to 5pm!

Anyway Overhead Anyhow

In Teams of Two, alternate overhead any way, any how, to lift a total of 11,000 lbs. for men and 7,500 lbs. for women for time:

Options are:

Men (11,000#)
96 reps Overhead Any Ways 115 lbs
116 reps Overhead Any Ways 95 lbs
147 reps Overhead Any Ways 75 lbs

Women (7,500#)
90 reps Overhead Any Ways 85 lbs
119 reps Overhead Any Ways 65 lbs
167 reps Overhead Any Ways 45 lbs

Team chooses a weight/rep option and sticks with it
Partners must alternate work to get total reps above
Use Clean and Jerk, Snatch, Thruster, Deadlift to Hang Clean to Press, etc.
If there is a male/female pair, team must choose light, mid, or heavy option and alternate lifting their RX’d weight respectively for half the total reps. Singles pick a weight and do half the reps
Bar must touch floor everytime

Post total time.

Results

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Each option presented different strategies. The popular team strategy was to go with the light option and power snatch it or rep out fast clean and jerks. Lyndi chose the “heavy” option and tackled it solo. Heavy or light it made for a different WOD that built on teamwork.

Team J&J (Jeremy and Justin) and Team Lyndi “Solo”::

Team “Rocksupastar”:

Welcome to Paul, Sangeeta, Mark and Kate who came in for their first WOD today (Mini-“CIndy”). Great effort and next time you will all be ready for the full “Cindy”! Results here: View this photo

Kettlebell Karen

For time:

150 Kettlebell Swings (53#/35#)

Results

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This WOD is a spin off of “Karen” (which is 150 wallballs for time). It’s fast and effective and hones that skill with the kettlebell, which all of you are getting quite good at! Remember to use those hips to drive the kettlebell up, keep the chest up with eyes level, and obscure the ears at the top without going too high and over.

The AM Gang post WOD. These guys and gals look too good for just finishing a workout!

Notes:

Tomorrow we start regular Saturday classes at 10am. Also on Sunday morning a few of our members are running the Issaquah Rotary Days 5k Run with Michelle. If you are interested and want to run contact Michelle ASAP.

Since we did overhead squats yesterday, this video from CrossFit.com blew me away. 100 reps at 95# in a row without putting the bar down from CrossFit Charlotte! [wmv] [mov]

There are big changes in store for the CF Games next year, including sectionals feeding qualifiers which feed the Games, a master’s division with an online qualifier, and streaming media over the internet for the Games weekend. There will still likely be an Affiliate Cup Challenge and our goal is to field a team for it. You can read more and listen to CrossFit founder Greg Glassman here in a preview. You can access full content if you have a CrossFit Journal subscription. For $25 a year the content on here is more than worth it.

3-2-1 Go people!

Oh Squat!

Every minute on the minute with a continuously running clock perform:

Overhead Squat plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Notes:

We had two local CrossFit visitors drop in for the WOD today (Mark and Jeremy) and blow through this round after round. Drop in again sometime!

Starting Saturday we have 10am class. Monday we begin the following class time changes:

Monday to Friday 11am moves to 11:30am
Monday to Thursday 4:30pm moves to 5pm

"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

3×3

(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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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.