Community. Coaching. Caring. Since 2009.
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
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It’s been while since we programmed this classic CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are spent. It’s one effective full body workout and a great welcome back after all the Thanksgiving pie.
Nutrition:
“MOBROS” for time:
11 Muscle-Ups
30 Overhead Squat (95#/65#)
30 Box Jumps (30″/24″)
800m Run
30 Overhead Barbell Walking Lunges (95#/65#)
30 Swings, Kettlebell (70#/53#)
* Sub 2 C2B Pull-ups for each MU
* One bar per athlete
* Barbell OH Walking Lunges (Alternating in place/Stationary): Touch knee to ground on each lunge
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound
Results
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Namastache:
Movember. One of my favorite times in the gym. Right after all the Halloween costumes of the Frankenchipper begins the time for growing a mustache worthy of Tom Selleck, Ron Burgundy, or Hulk Hogan (at least in my mind). We had over 10 guys grow their Mo this year with everything ranging from the “walrus”, trucker”,”Magnum P.I.”, to the “after Eight”. Next year I hope we get either a “Viking” or a “Captain Hook”. This art of of manliness is also for worthy causes; the fight against prostate and testicular cancer. This year we raised more than a couple hundred bucks as Team SnoRidge MoBros. This was our 3rd annual SRCF Movember with our 3rd exclusive t-shirt and the final day of the month ending with the MoBros WOD. Some of the MoSistas and MoKids supported with their own face-painted staches (thanks Rona!).
MoBros, MoSistas, and NoMos:
The 35 Manliest Mustaches of All Time by The Art of Manliness
As a team of 3 (or 2) each individual complete the following for time:
1000m Row
40 Ball Slams (40#/30#)
30 Burpees
20 Hang Power Cleans (135#/95#)
10 Over the Box Jumps (24″/20″)
400m Run
* Follow the Leader. You must stay in order of exercises; do not begin the next exercise until the teammate in front of you has moved on to the next movement. You may run immediately if your partner has already begun their run.
** Jump up and over box, you may land on box and jump off.
Checkout WOD:
50-30-10 Reps of each for time of:
Double-Unders
AbMat Sit-ups
Results
Good day today to work off the Thanksgiving indulgence and then go home to overeat the leftovers. Tomorrow is our annual “MoBros” WOD and our close-out of Movember. Wear any one of our Movember t-shirts and be prepared to run waves for the 0930 class as needed. MoSistas feel free to wear your own stache, so long as it’s temporary.
If you would like to support our MoBros help raise funds for prostate and testicular cancer then please donate a couple bucks here: SnoRidge MoBros
I’m beginning to think Frank is addicted to getting on the website.
Gagnam Style WOD entertainment:
Strength WOD:
1-1-1-1-1
3 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Squat
Conditioning WOD:
“Happy Birthday Debra!”
For time:
400m Run
15 Snatch (115#/75#)
3 Rope Climbs (15′)
400m Run
12 Snatch
2 Rope Climbs
400m Run
9 Snatch
1 Rope Climb
Results
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Happy birthday and 500th WOD to Deb:
Post WOD 6pm class shot:
Happy Thanksgiving to all of you squatches! We hope all of you are able to spend a safe holiday with family, friends and loved ones. Michelle, Ashley, and I are thankful for so much that makes our gym family so great. We are thankful for the community inside our walls with all of you. We are thankful for the support you all have shown to us and each other day in and day out. Thank you for making SRCF a place where you always look forward to walking through the door each day to see friends, get fitter, and push hard and challenge yourselves. A special thank you to our coaches, who without each of you we would simply not be where we are today.
It’s hard to believe that it’s been almost 5 years for us as an affiliate. From our garage to leasing our first space to owning our own building; it’s been a great ride. I’m thankful to Michelle for being one hell of a partner in this CrossFit gym owner thing, and for her passion for coaching and CrossFit. Most of all I am thankful for simply being able to call her my wife.
Nutrition:
“What the Hell Am I Eating, Yams Or Sweet Potatoes Here’s How To Tell“
All of our squats should look like below:
Air Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]
Schedule:
Frank snatches (below is what the “finish” should look like):
Strength WOD:
5-5-5-3-3-3
Back Squat
Conditioning WOD:
21-15-9 Reps of each for time:
Back Squat (135#/95#) Rx or (185#/135#) Adv. Rx
Burpees
Results
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Leg Day today. Repeating this from a few weeks ago saw many improve their overal total lifted and a few PR’s under the bar.
How to Squat:
* That person who says you shouldn’t squat below parallel? Moron.
A formula for scaling: Zatsiorsky, Scaling, and Power by Jon Gilson
“Amputee gymnast is back on mat, cancer-free” with Kate Foster, The Today Show.
Schedule:
Skills WOD:
10 Minutes to practice:
Handstand Push-ups or progressions
* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.
Conditioning WOD:
For time:
1000m Run
30 Handstand Push-ups
1000m Row
Results
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Schedule:
WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]
Travel WOD’s:
“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]
Main Class:
Part 1:
As a Team of 2 you have 12 Minutes to each establish:
1RM Snatch
* Power or Squat. Share barbell, alternate work with your partner to find a 1 rep max.
Part 2:
“Philippine Relief WOD” by King CrossFit
In teams of 2 complete AMRAP for 10 minutes of:
11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar
* Alternate work with your partner as needed
Advanced RX Class:
Strength WOD:
1RM Snatch
Conditioning WOD:
Solo Version of “Philippine Relief WOD” by King CrossFit
As Many Rounds As Possible in 10 Minutes of:
11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar
Results
Good turnout for the Saturday classes for the Philippine Relief WOD sponsored by King CF. That was a tough, short AMRAP. If you wish to donate please go here for details: Philippine Relief WOD
Next Week’s Schedule:
Video: The two below show great technique and speed in the Snatch
Skills WOD:
10 Minutes to practice:
Ring Dips
Conditioning WOD:
6 Rounds for time of:
10 Deadlifts (225#/155#)
10 Hand Release Push-ups
10 Ball Slams (40#/30#)
Results
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Tomorrow (Saturday) we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.
We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.
Pulling with a round back vs. Pulling with a neutral spine. Don’t round.
Please read. We ALL need to work on any number of these. “Progress” by Jon Gilson, againfaster.com
Notes: Attention Hawks Fans!
We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals through Sunday:
Show your Seahawk and SnoRidge Pride on one shirt! Pre-orders only for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve) or post here or write it on the whiteboard in the gym.
Strength WOD:
12 Minutes to find:
2RM Squat Clean
* Touch and Go
Conditioning WOD:
5 Rounds for time:
200m Run
3 Muscle-ups
15 Thrusters (75#/55#)
Results
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Happy belated Birthday Julianna:
Congrats Josh on your 1st and 2nd Muscle-up:
Strength WOD:
3-3-3-3-3
Press
Conditioning WOD:
2 Rounds for time:
500m Row
400m Run
50 Double-Unders
Results
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“Sean-Bombed” Again:
This Saturday we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.
We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.
Attention Hawks Fans!
We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals:
Show your Seahawk and SnoRidge Pride on one shirt! Since the Seahawks are on the road to the SuperBowl and my Skins are in the Toilet Bowl I figured it was a great time to make a 12th Man inspired SRCF T-shirt. I’m pretty happy with how this turned out (after many mock-ups and ideas with our designer); simple and “jersey-like”.
We will likely only do pre-orders for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve). If you aren’t the social media type then post here or write it on the whiteboard in the gym.
Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]