Squatch

"Wittman"

7 Rounds for time of:

15 Kettlebell swings (53#/35#)
15 Power clean (95#/65#)
15 Box Jumps (24″/20″)

Results

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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ CrossFit.com

Notes:

“Stop the Slop” Challenge Weigh-In last call:

Last chance to weigh-in is tomorrow! Tell your coach when you come in! Performance WOD make-up will be when we get the cage installed after painting.

“Pose-Running Drills: Lean and Pull” with Brian MacKenzie, CrossFit Journal video [ipod] [mov] [HD mov]

2RM Clean

Strength WOD:

2RM
Clean

* Touch and Go; Full

Conditioning:

3 Rounds for time of:

75 Double-Unders
50 AbMat Sit-ups
25 Air Squats

Results

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Congrats go out to: Everyone who PR’d their clean today (either 1 or 2RM), Lindsay for her 500th WOD, and Saer who recently got his first muscle-up!

Weigh-in’s tomorrow! If you didn’t weigh-in today and bought into the Stop the Slop Challenge please weigh-in on Wednesday.

SRCF 4.0 Update: Taping/Mud is underway of the walls, painting to begin either Sat. or Mon.

Stop the Slop Challenge Update:

For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it. This way we can measure % improved to determine a winner. Stay tuned for the date!
For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
Prizes will be announced after all challenges are complete.

‘I’m Gonna Beat Khalipa’

“Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Shoulder the Load

Strength WOD:

3-3-3-3 Overhead Squat
3-3-3-3 Push Jerk

* Not a 3RM, warm-up to a heavy set of 3

Conditioning:

For time:

800m Run
Then Complete 3 rounds of:
12 Overhead Squats (155#/105#)
10 Push Jerks (155#/105#)

Skill/Checkout:

5 Rounds not for time:

20 Seconds Hollow Position Hold
Rest As Needed

Results

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Stop the Slop Challenge Update:

For the performance challenge we will revisit this WOD in Feb. as soon as we have the new pull-up rig installed. This will allow us to run the WOD and perform pull-ups to see who made the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it. This way we can measure % improved to determine a winner. Stay tuned for the date!
For those tackling the nutrition challenge make sure you get your weight recorded by Wed./Thurs. of this week. Tuesday 2/5 through Thursday 2/7 we will do the final weigh-in’s to calculate the person with the most % of weight loss. Please see a coach to get your weigh-in complete!
Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
Prizes will be announced after all challenges are complete.

Rich Froning’s 225 pound Isabel – [video]

Danny Broflex: Episode 5 – The Game of Chess – video [ipod] [mov] [HD mov]

"2 Minute Defense" and the Rest of the Week

Saturday 1/25

Main Class:

Strength WOD:

As a team of 2 alternate and take 10 Minutes to find a 1RM of:
Power Clean

Conditioning:

“2 Minute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint (30m)

Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Snatch

Conditioning:

“2 Minute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint

Score total time (including rest)

Results

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Tuesday 1/28

Part 1: Tabata Squats

Part 2: Tabata AbMat Sit-ups

* Tabata Interval: Perform max reps of each exercise for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest. Complete Tabata cycle for both Air Squats then Sit-ups.

Then complete for time:

3k Row

Results

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Wednesday 1/29

Strength WOD:

1-1-1-1-1 (Complex)
1 Hang Snatch + 3 Overhead Squat

Conditioning:

As Many Reps As Possible (AMRAP) in 5 Minutes of:

Burpee Up and Over Box Jump (24″/20″)

Results

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Congrats to Jules for winning 1st place in the CrossFit Teen Gauntlet JV division hosted by CF Bellevue last week and being ranked #2 overall across the country in the entire JV Gauntlet Series (total of 54 athletes in her division)! Pure Awesomeness!

Thursday 1/30

Strength WOD:

5-5-5-5-5 Deadlift
3-3-3-3-3 Push Press

Results

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Friday 1/31

Strength WOD:

3-3-3-1-1-1
Power Clean

As Many Rounds As Possible (AMRAP) in 8 Minutes of:

100m Run
5 Handstand Push-ups
10 Ball Slam (30#/20#)

Results

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Saturday 2/1

Main Class:

As a team of 2 complete AMRAP in 20 Minutes of:

5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″) Games Standard + Step Down
100m Run

* Curtis P: 1 Power Clean + 1 Left Leg Barbell Static Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press.
** Alternate each exercise with your partner (partner 1 does 5 Curtis P while partner 2 rests, partner 2 does 10 box jump while partner 1 rest, etc.)

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning:

As Many Reps As Possible (AMRAP) in 6 Minutes of:

75 Wall Balls (20#/14#)
then in the remaining time, max reps of:
Power Snatch (135#/95#)

Results

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Construction Update:

Lighting, plumbing, framing, insulation and drywall hanging are DONE! Next up: Inspection, tape and mud on Monday, then painting. After that is done it will be time to jigsaw puzzle the mats/flooring and then cage header assembly. Schedule will run normal from here out, expect a change to our retest of the Stop the Slop Performance WOD. We need to have a pull-up cage to run it so it will push out just a few days.

Thanks everyone for you patience, help and support!

Normal Class Schedule Tuesday 1/28!

All classes will be on time tomorrow. Please be safe around any ongoing work!

Monday 1/27 Gym Is Closed!

** ATTENTION: CLOSED MONDAY (no classes) **

Framers will be here Monday building the “sound walls” in front of of our existing walls. They will go all the way up and along both sides next to each of our neighbors. As a safety precaution as well as we will be in each other’s way, we feel it’s best to close during this part of construction.

We are hoping they get done framing in one day, but please check FB to see if we need to make any adjustments to our schedule. If we don’t post anything then assume normal schedule on Tuesday.

Thanks for your patience and understanding!

Workaround

4 Rounds for time:

400m Run
25 Kettlebell Swings (53#/35#)
40 Squats

or for those who did the above WOD at 0630 Thursday:

4 Rounds for time:

500m Row
400m Run

Results (both for Thurs 0630 and Fri classes)

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So far the gym in on track and the larger space looks great! Next week is the framing/construction of the demising walls (for sound) and then sheetrocking and painting. While the demo and construction is underway the programming will adapt to what space and equipment we can access. Thanks for the patience and I promise you we will still do CrossFit during this phase. (Zumba doesn’t start until Sean finishes his dance training)

“Speed Training” with Dan Bailey – video [ipod] [mov] [HD mov]

“Constantly Varied Kitchen: Deep-Dish Breakfast Pizza” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Demo Prep

Strength WOD:

3-2-2-1-1-1
Clean & Jerk

Conditioning:

15-12-9-6-3 reps of each for time:

Chest-to-Bar Pull-ups
Clean & Jerk (135#/95#)
Push-ups

Results

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(Joe, Cassie, Nu, Michele subtract 90 sec from your time for delayed start, Coach fail!)

Huge thank you to everyone from the SnoRidge CrossFit family who brought tools, offered help and stayed late last night to work/prep the gym for demo/construction Thursday as we begin our expansion. You all sacrificed a ton of your time on a work/school night to make things happen and saved me from sleeping at the gym! Michelle and I truly appreciate all of it. SRCF 4.0 is on track. 3-2-1 Go!

Thanks Rob W. for demo pics:

Hammer Time!

Tuesday Gone Bad

Skills WOD:

Choose between:

4 Minute AMRAP:
Muscle-ups

3 Minute AMRAP:
Strict Pull-up

Conditioning:

5 Rounds of max reps of each of the following exercises:

1 Minute of Wall Balls (20#/14# to a 10’/9′ Target)
1 Minute of Row for Calories
1 Minute of Over the Box Jumps (24″/20″)
1 Minute Rest

* In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises.

** This is a three-minute round of max reps per exercise from which a one-minute break is taken before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

*** Score total reps/calories and reps per round.

Results

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This variation on Fight Gone Bad is 5 rounds of a cardio-respiratory beat down and a mental test of maintaining max effort. Great Open prep!

Unsure of participating in the CrossFit Games Open? Ask yourself why you are standing on the sideline. Then watch this and then reconsider your reasons for not signing up.

“Me vs. …” – [video]

* ATTENTION: Schedule Changes This Week *

THURSDAY: 6:30 am class ONLY!
ALL other classes: CANCELLED for Demo/Construction!!

FRIDAY: OPEN/Regular schedule. Classes will be OUTSIDE. Dress Warm!

SATURDAY: OPEN/Regular schedule

MONDAY: TBD – Check FB and Website regularly!!

*Subject to change, depending on construction.*

We hope to minimize closure as much as possible and hope to get this all done quickly. Please check FB group and this site each day for a current schedule, in case we have to make a change.

Thanks for your patience!