Author: Squatch

Snatch-day

Strength WOD:

3-3-2-2-1-1-1
Snatch (Squat)

* Touch and Go

Conditioning:

3 Rounds for time of:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

View this photo
View this photo

OHS

 

On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School.  If you want to attend then details are here for the event.  Mark has also left an envelope at the box on the front counter for anyone wanting to donate and he will deliver it on Saturday.

CrossFit Invitational Is Coming

Rich Froning’s Plan for Redemption

"Frankenchipper"

Creepy Combination for time of:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400m Run
15 Overhead Squats (45#/35#)
30 Wallballs (20#/14)
5 pull-ups

10 Push-ups
15 Air Squats
5 pull-ups
10 Push-ups
15 Air Squats
50 Push Press (45#/35#)
50 Walking Lunges

Results
View this photo
View this photo
Our 6th Annual Frankenchipper! (photo by Rob W.)
Frankenfools
Saturday was our SRCF annual tradition costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This day is one of my favorites to see everyone in costume and trying to work through the gasser of a workout. Thanks for the big turnout.
80's Chick Richard Simmons
Wonder Woman Skeleton
Gym Teacher Superfriends
We also had our 6th annual Halloween party at Castle Black! Open to the whole box and friends who hail from the Seven Kingdoms of Westeros; we had a great party of entertaining characters, paleo-faileo food, strong drinks and a good times. Daenerys of House Targaryen and Jon Snow of the Night’s Watch thank you all for coming!
Danaerys and Jon Snow

Pick a Climb

Strength WOD: 

1-1-1 
Thruster

Conditioning WOD:

For time:

10 Thrusters (95#/65#)  
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters 
1 Rope Climb
6 Thrusters 
1 Rope Climb
5 Thrusters 
1 Rope Climb
4 Thrusters 
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster 
1 Rope Climb

Or:

For time:

10 Thrusters (Choose Load)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters 
1 Rope Climb
6 Thrusters 
1 Rope Climb
5 Thrusters 
1 Rope Climb
4 Thrusters 
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster 
1 Rope Climb

Results

View this photo
View this photo

Climb_Jill Climb_Allison

TOMORROW is our annual SRCF costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume. First wave is at 9:30am. We will run however many waves we need to get all of you through. No need to sign up, just show up!

No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume! 

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm.  Grab your costume, bring a dish (paleo friendly or not) and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Local Woman Sets Kettlebell World Record king5.com

Looking for Plaeo Recipes? Try www.nomnompaleo.com

Clean Complex

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load)

Conditioning WOD:

18-15-12-9-6 Reps of each for time:

Up and Over Box Jump (24″/20″)
Deadlift (185#/135#)
Hand Release Push-ups

Results

View this photo
View this photo

Up and Over

Our annual SRCF costume-required “Frankenchipper” is this Saturday! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume ready. First wave is at 9:30am. We will run however many waves we need to get all of you through. No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume! 

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm.  Get your costumes and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Deadlift Tip:

Neutral Neck (L) vs. Neck Extension (R)

DL_ Raquel_neutral neck DL_ Raquel

Keep your neck neutral like the left side picture when deadlifting (think chin to chest).

The Easiest Fitness Level Workouts www.beyondthewhiteboard.com

Jason Khalipa on Representing the USA

November OnRamp

Contact us if you are interested in starting in November.
 
We run our On Ramp classes every month starting on the first Tuesday.  There are 6 classes that build off each other and focus on coaching the fundamentals and sound technique. We take our OnRamp seriously and believe these classes are essential to your success in starting CrossFit safely and beneficial to all athletes regardless of fitness level.  They are held Tues/Thurs at 7 pm and Saturdays at 8:30 am and run 1 hour to 1 hr 15 min. 
 
Cost includes the remaining two weeks of the month unlimited membership for you to come in as often as you can and get a true feel for CrossFit, our gym, and our community. You will also receive a Whole9 Nutrition Guide.  Contact us at snoridgecrossfit@comcast.net to register!
 
For more info on signing up go here: Getting Started: Complete our OnRamp
 
November On Ramp dates are:
 
·    Tuesday 11/4 at 7pm
·    Thursday 11/26 at 7pm
·    Saturday 11/8 at 8:30am
·    Tuesday 11/11 at 7pm
·    Thursday 11/13 at 7pm
·    Saturday 11/15 at 8:30am

Pull/Push Practice

Skills WOD: 

5 x 3 Max Effort
Muscle-ups 

or

3-3-3-3-3 
Weighted Pull-ups 

Conditioning WOD:

Complete AMRAP for 10 Minutes of:

10 Handstand Push-ups
30 Double-Unders
10 Toes-to-bar 

Results

View this photo
View this photo

Congrats to Chris P. for his 1st Muscle-up tonight! (photo by Rob W.)

Chris P_1st Muscleup

Pull-ups. You’re doing them wrong. (photo by Sean)

Rings_Kip 

Tactile cueing on the push press with E.C. Synkowski – [video]

Case of the Mondays

Strength WOD: 

2-2-2-2-2
Press

Conditioning WOD:

For time: 

100 Walking Lunges
75 Slam Balls (30#/20#)
50 Box Jumps (24″/20″) 
25 Pull-ups 
50 Push Press (45#/33#)   
75 AbMat Sit-ups
100 Air Squats 

Results

View this photo
View this photo
View this photo

Slam Ball

Pretty amazing story of a deaf/ASL CrossFit community: “Signs of a Strong Community” – CrossFit Journal [video]

RANT ALERT: This is a NO REP. The whole 5pm class gets a no rep today for this debacle. Put things away correctly. It only makes more work for everyone else. We are not your mom and not a daycare who picks up all the toys for you.

NoRep

Climb the Ladder

Main Class:

As a team of 2 complete:

Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:

20 Snatch (95#/65#)
20 Snatch (115#/75#)
20 Snatch (135#/95#) 
20 Snatch (155#/105#)
20 Snatch (175#/115#) 
Max Reps Snatch (185#/125#)  

*Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.

Rest 5 Minutes then complete: 

Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:

3 Overhead Squats (Choose Load)
3 Pull-ups
6 Overhead Squats 
6 Pull-ups
9 Overhead Squats 
9 Pull-ups
12 Overhead Squats 
12 Pull-ups  
15 Overhead Squats 
15 Pull-ups 
18 Overhead Squats 
18 Pull-ups
etc. (Continue to add 3 reps each round until 10 minutes)

* One barbell. Choose load to maintain for entire AMRAP.

** Alternate each round with your partner (partner #1 completes 3/3 reps then partner #2 does 3/3, then 6/6 etc.)

Advanced RX Class:

Strength WOD: 

1-1-1-1-1
Snatch Balance

Conditioning WOD:

For time:

20 Overhead Squats (95#/65#)
20 Pull-ups
20 Overhead Squats (135#/95#) 
20 Chest-to-bar Pull-ups 
20 Overhead Squats (155#/105#)   
10 Muscle Ups

* Load as you go

Results

View this photo

Snatch Ladder_Josh

Congrats to Jennifer and Jill who competed yesterday at CrossFit SLU in Seattle at the Festivus Games Throwdown and finished 5th (Jennifer) and 2nd (Jill)! Awesome job for thier first individual CrossFit competition!

Good example below of the Level 2 CrossFit Trainer Certificate Course (Coaches Prep). This type of of small group breakout and coaching “on the spot” is a large part of how the course is run:

Verbal cueing on the overhead squat with E.C. Synkowski – [video]

Team Series Update: October 17, 2014