Squatch

Squat Deep and Swing

5 Rounds for Time of:

7 Squat Clean (155#/105#)
14 Kettlebell Swings (53#/35#)

Results

Josh and Sangeeta squat and swing away:

Attention ladies! The women coaches have decided that going forward in order to RX a WOD with a women’s barbell you must have the 1# or the 1/4# plates on the bar. No more 53# or 63#, 103# etc. if you want to go as RX’d.

Video Demos of today’s WOD:

WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness – video [wmv] [mov]

See everyone IN COSTUME tomorrow for the Frankenchipper! 0930 WOD and we will run waves as needed. CF Kids class should also wear a costume too!

Next weekend for the Saturday WOD we are excited to have some rowing instruction plus a WOD from an Olympic Gold Medal Rower, CrossFitter, and Concept 2 Master Rower Anna Cummins. More details coming! Cost is free but sign-ups will be needed once we get everything set.

Puppy Coach in Training:

Pull-up Test

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (Strict, no kipping)

Checkout WOD:

Tabata Row (Calories)

* Rounds of: Row 20 seconds followed by 10 seconds rest

Results

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Weighted Pull-ups with a belt or a dumbbell:

Today was an “easy” day. A simple strength test of a basic gymnastic movement and gauge of where your pull-ups really are. While you can kip without a dead hang pull-up, the goal should be to have strong dead hangs before kipping. This was a checkpoint to see how strong you are at pulling your bodyweight or more. Want a stronger kipping pull-up? Practice these.

Tabata Time:

The beginning of this video makes me want to move to Iceland:

“Growing Up CrossFit” with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Snatch-Fest

Strength WOD:

3/3/3/3/3
Power Snatch (Find your 3RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Burpees
5 Power Snatch (95#/65#)

Results

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The power snatch. Explode, extend and turn those wrists over as you land in a 3/4 or 1/2 squat. Foot placement, elbows out, hook grip, and back angle are all important. Keeping the barbell close and bending the elbows late as you aggressively shrug and pull under the bar and land with locked out arms. This is not the muscle snatch. Ending up in a “press out” is not training the power snatch. Drop the load, regroup and work the endless cues, speed and position needed to become truly proficient in this lift. Here’s a video demo.

The afternoon class was all about snatches!

These guys know their snatches:

Kendrick Farris and Chad Vaughn Earn First Medals for Team USA at Pan Am Games: USA Weightlifting

Upcoming Events:

On Saturday November 12th there are two local events. One is a CrossFit / Strongman competition at Rainier CrossFit and the other is the Snoqualmie Ridge Turkey Trot. Our plan is to divide and conquer between these two events plus how we run one WOD time (No Advanced RX Class that day). Stay tuned!

Details:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon but it will run all day. This event is a blend of Strongman and CrossFit components for some fun workouts. RCF donates the proceeds to Fragile X Research which benefits a very important cause to them and their son Casey.

Go to the link above and register to compete! Mark is already signed up. A couple others mentioned they are interested. If you are planning to compete then let us know.

2011 Snoqualmie Ridge Turkey Trot 5k and Kids 1k at 9am. Several are planning to run (kids included). Wear your SRCF shirts, take a pre-race picture and run wild! If you run the race and want to come watch the Strongest Man and Woman event then head on down. We can get you details.

On Your Toes

5 Rounds for time:

400m Run
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Jason and a proper push-up: elbows back, planked, head up and on his toes:

Running a marathon is an amazing accomplishment let alone running it again and hitting a PR (like Moe recently did). Scott sent this in tonight for his wife so I had to share. Big congrats to Jill who just PR’d her 16th marathon with a blazing time of 3:17!

“Jill after running a PR 3:17 marathon,
placing 3rd overall at the Columbia Gorge Marathon. Not bad for a Sunday
WOD…26.2 miles uphill. The marathon has an elevation change of over 2000
feet. Jill has run 16 marathon’s. She has been getting faster and stronger
since joining SnoRidge Crossfit in February 2011.” ~ Scott H.

Notes:

A few have mentioned rough hands and callous issues from pull-ups, toes-to-bar and other type of movements. It’s essential to keep them sanded down and smooth. You can use a file, pumice stone, or other type of manicure tool, but if you want the quick and effective way then see below for my preferred callous maintenance solution. Buy one of these, use it and you won’t have any more issues.

Buy a cordless Dremel and file them away!

Halloween Schedule:

Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating.

We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy.
Hit the morning classes if you can as they will be on schedule.

What's a Thruster?

4 Rounds for Time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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Here’s the answer; a front squat and an overhead press:

Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.

SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.

Coach Jeremy helps find that pain cave with some pre-Wod mobility today:

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

Frank L. locks it out:

Nutrition:

Bored of cooking? Going paleo but can’t figure out what to make? Check out the Paleo Comfort Foods cookbook.

Tag, You're It!

Saturday Main Class WOD:

In Teams of 2 Complete 10 Rounds for Time:

5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row

* One bar, one box, one rower. One works at a time. Tag up each round with your partner.

Advanced RX Class WOD:

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15′)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

Results

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Jason and Karrie are “it”:

“Dedication to Training With CrossFit BC Island“, CrossFit Journal preview video [wmv] [mov]

Burpees Suck

Clean and Jerk plus Cindy

Strength WOD:

3/3/2/1 Clean and Jerk
* 10 Minutes to warm up to a working load

Checkout WOD:

10 Rounds for Time of:

1 Clean and Jerk (choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post Load and Time

Results

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Nan and Clean and Jerk + Cindy:

Teri and Laura F. reached their 100th WOD this week. The WOD’s fly if you’re having fun!

Power Clean and Jerks = Fun. It’s that simple. It’s all about speed, triple extension (ankles, hips and knees), long arms, pull under the bar, and fast elbows. Want a demo? Watch the technique video below of Pyrros “Midas” Dimas, winner of 3 Olympic Golds, 3 World Golds and numerous other medals. The video shows a progessively slower sequence of a beautiful power clean that is truly speed and power. Note the position and technique in the slower frames.

Heather Bergeron on today’s WOD – video [wmv] [mov]

Power Clean Technique – Greek Weightlifting Legend Pyrros Dimas (170kg/375 lb):

Row and Throw

4 Rounds of 3 Minutes each round for Max Reps:

500m Row
Max Reps Wall Balls (20#/14#)

* Rest 3 minutes between rounds

Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.

Results

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Row:

Throw:

and Rest:

Events:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.

Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!