Category: CF Games

Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

BTWB

Chipper: Double Unders, Pull-ups, Overhead Squats and Run

For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m

BTWB 

Whiskey Throttle Throwdown_SRCF_by Rob W

Photo by @robcwilson

Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville.  It was a team only competition of teams of 2 male or 2 female.  There was a RX and a RX + division.  It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).

CrossFit Games Update: Masters Men Edition

Results

Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

SnoRidge CrossFit_HSPU_by Rob WBench Press 10-10-10

Bench Press 10-10-10

BTWB

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)

BTWB 

Pics by @robcwilson

SnoRidge CrossFit _BP_by Rob W

CF Games:

This quote and the below article is a good summary of the difference in the Open vs. Regionals.

“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”

Why Some CrossFit Athletes Dominate the Open and Fail Regionals

Results

Results cont

Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups

Muscle-ups : 3x Max Rep or MU Practice

Muscle-ups 3x Max Rep

Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)

BTWB

3 RFT: Run, Power Cleans and AbMat Sit-ups

3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups

BTWB 

Happy birthday Mums!

Bday WOD_Mums

Check out who made the CF Games Update show tonight! This is so cool to see:

CrossFit Games Update: Teen Edition

Run CoachingCongrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.

This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.

Results

Results cont

Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.
* 25 min. max

BTWB

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar

BTWB 

SnoRidge CF_Snatch by Rob W

Photo by @robcwilson

Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit

So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.

CF Games: “Emotions of Competition” – [video]

Results

Results cont

Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs

C2B_by Rob WThruster 2-2-2-2-2

Thruster 2-2-2-2-2

From the rack.

BTWB

Thrusters, Pull-up (chest-to-bar), Runs

5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run

BTWB 

Photo by @robcwilson

Annie T. does the Hero WOD “DT” in 8 and a half minutes. With men’s RX weight (155# instead of 105#)! This is a good men’s score. A make athlete scaling the load heavier to be equivalent to Annie’s in this workout would need to use 225#.

Annie Thorisdottir, 8:27 – [video]

About the CrossFit Games

Results

Results cont

Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

Lateral Burpee_by Rob WTeam WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)

* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.

BTWB

Photo by @robcwilson

Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.

Going to the CrossFit Games for the first time next month?

4 Tips For Your Trip To The CrossFit Games

Results

Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

Deadlift 5-5-5

Deadlift 5-5-5

BTWB

Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups

BTWB 

SnoRidge CrossFit_Hollow Rock_by Rob W

Photo by @robcwilson

Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).

Coming Soon: Teenagers Take to the CrossFit Stage

Results

Results cont

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen

Kim_Ring Dip_by Rob WAlt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips

Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up

BTWB

“Karen”

For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)

BTWB

Photo by @robcwilson

Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.

41 Days until the 2015 CrossFit Games begins!

CrossFit Games Update: June 9, 2015

Results

Results cont

Back Squat 3-3-3-3 & AMRAP 18 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-3-3

Back Squat 3-3-3-3

BTWB

AMRAP 18 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Back Squats (155#/105#)
15 Box Jumps (24″/20″)

* Clean from ground. Step downs on box jumps.

BTWB 

Coach Zoe keeps an eye on James:

Back Squats with Zoe and James

Nutrition:

We were watching Dr. Oz tonight and it was great to see some attention paid to eating clean with Whole9 founders and good friends Dallas and Melissa Hartwig. It’s crazy to think that almost 5 years ago we invited Dallas and Melissa to come to our gym to put on a nutrition seminar, which then led to us being one of the first gyms to utilize their nutrition guide (which we still give out with OnRamp – an updated version of course). Fast forward several years and two best selling books later, and they are not only on morning and evening talk shows but they are changing so many lives worldwide with their program. If you are looking to change your nutrition habits, lose weight and slay the sugar demon; then this program works.  Stick with a true Whole30 (NO cheats!) and you will see amazing results.

Lost Weight With the Whole30 Plan

“The creators of the Whole30 elimination plan explain why eating whole foods for 30 days helps you slim down.”

Women’s Max Snatch Event film. Some good, some great, some really bad. Overall an amazing video.

Event 5 at the South Regional

Results

Results cont

Skill WOD: Double Unders & FT: Power Cleans, Double Unders and AbMat Sit-ups

PC and DU_CodySkill WOD:

Choose Double Unders or Ring Push-ups

Double Under progression and Practice

4 x 10 reps Ring Push-ups

This workout is not for time or reps. Goal is to practice your double under skill and speed.
If you do not have consistent DU spend time working on technique, not ring push-ups.

BTWB

FT: Power Cleans, Double Unders and AbMat Sit-ups

For time:
10 Power Cleans (155#/105#)
50 Double Unders
50 AbMat Sit-ups
8 Power Cleans (155#/105#)
40 Double Unders
40 AbMat Sit-ups
6 Power Cleans (155#/105#)
30 Double Unders
30 AbMat Sit-ups
4 Power Cleans (155#/105#)
20 Double Unders
20 AbMat Sit-ups
2 Power Cleans (155#/105#)
10 Double Unders
10 AbMat Sit-ups

BTWB

Watch this video for Jules, Scott and Jill’s interview at Regionals with the top 3 teen 16-17 female athletes in the NW Region for the Open:

The Teenage Dream

Background on our 5th annual team fundraiser event we will host again in August:

The 31Heroes WOD

Go register and donate $31 and you will receive a cool T-shirt.

Results

Results cont

SNORIDGE CROSSFIT