Community. Coaching. Caring. Since 2009.
Strength WOD:
15 Minutes to find 1RM (Rep Max):
Clean (Squat)
Then
15 Minutes to find 5RM:
Deadlift
Results
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Lots of red ink on the whiteboard today!
“Inside Coach B’s Mind” with Mike Burgener and Pat Sherwood – video [wmv] [mov] [HD mov]
Chris Spealler is competing again. (Technically he never “retired”)
“The Only Thing Speal Quit“: CrossFit Games
Main Class:
Teams of 2 complete:
10 min AMRAP #1:
200m Run
Max Rep Overhead Squat (95#/65#)
–2 Minute Rest–
10 min AMRAP #2:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
Advanced RX Class:
Strength WOD:
Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM
Conditioning WOD Pt. 1:
12 Minute Cap:
3 Rounds for Time of:
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)
Rest 2 Minutes, then complete Conditioning WOD Pt. 2:
6 Minutes to complete:
800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)
Results
Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.
Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made!
What are the CrossFit Games? What is the “Season”? Find out here:
The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!
“To Find The Fittest” – [video]
I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.
With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Results
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Death by:
Our 30 day Stop the Slop Challenge is officially over! Thanks to everyone who participated and bought in. We will announce winners by Monday as soon as we determine the Essay winner. Just like last year we will have one winner in the Nutrition Challenge, one in the Performance Challenge, and one in the Essay Challenge. We have received many incredible and well written essays that make it incredibly hard for the coaches to pick a “winner” from. All of you are winners and we applaud you for writing them. Beyond the competition the hope is that for those who wrote them will now have something to look back on for experience and will be motivated to stay with it and carry on.
CF Games:
Regional dates and venues are announced!
The Regionals are the semi-final round for the CrossFit Games season. The top 48 men and women and top 30 teams from each region in the Open will be invited to compete in a live three-day competition.
The CrossFit Games North West Regional will take place May 31, June 1, and June 2 at The ShoWare Center in Kent, WA.
For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run
Results
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Quote of the day: “Shake and bake!” ~ Ricky Bobby
Today we officially end our annual 30 day “Stop the Slop Challenge”. I counted 26 PR’s from those who completed this WOD a month ago, with two that were just off a PR. The Performance Challenge race is tight! Alternating to judge each other was good prep for the CF Games Open.
We will have make-ups/weigh-in’s available through NLT Thursday if you didn’t make it in today but were paid and participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.
Due NLT Thursday last class:
While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days are done” and go back to unhealthy habits. You have just completed one month of making positive changes! Continue to eat clean, natural choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can sweat it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food. Make sure if you follow a paleo diet 80% or 90% of the time that it really is 80-90% of the food you consume.
Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Stay consistent in your mobility, rest days and sleep habits. Train often and smart. Your performance in workouts and training has improved, your body is leaner, and lifts are all going up (just look at the recent 1RM tests). Stay on schedule and get in the gym.
If you are motivated by the changes you have seen personally then stick with it. Anyone can be cool, but awesome takes practice!
Post Whole30 Read:
“Ride Your Own Bike” by Whole9
Busted!
Notes:
Register for the CrossFit Games Open
If you haven’t done so and are thinking about competing then sign up for the Open (3/6 to 4/7)!
After signing up join the SnoRidge CrossFit Affiliate team. Right now we are in 16th place with 16 people on the team.
Cost is $20 per athlete. Remember this is “Open” to all of you. You will see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another. Stay RX each week to stay in the Open!
Strength WOD:
Every Minute On the Minute for 10 Minutes:
1 Power Snatch + 1 Hang Snatch (Squat) + 1 Overhead Squat
Conditioning WOD:
5 Rounds for time of:
5 Overhead Squats (95#/65#)
25 Double Unders
Results
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2013 CrossFit Games Open update:
Sign up for the Open. The link is now live. Details on cost, dates etc. are here:
Registration for the 2013 Reebok CrossFit Games Open is live! – [video]
The 2013 CF Games Open begins March 6th at 5pm PST and runs through April 7th. Our goal here at SRCF is to encourage competing in the Open and using it as a tool to test your fitness against CF’ers around the world as well as to push you as an athlete. Another goal is to keep the strong family and team vibe going that embodies our SnoRidge community. Together our individual performances will allow us to compete as a gym (all members who register and train here make up Team Squatch.
Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.
Athletes who participate during the Open will be ranked individually and counted against our team score as long as they can RX the workout for that week. Once you scale you may continue to post scores, but you will be out of the Open for the remaiing weeks and moved behind all RX participants in the rankings. Results will be entered to the Games website by the athlete each week and validated by me. All WOD’s must be judged.
The top 48 men, 48 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2013 CF Games at the Home Depot Center in Carson, CA to compete for who is the fittest man and woman CrossFitter.
Each Thursday during the Open we will program the Open WOD for all classes. On Saturday we will have a specific time for make-ups/re-do’s. Count on each Thursday as your standard day to complete the WOD. Those competing will have a judge.
How will judging during the Open work? We will judge strictly to the established standards that CrossFit publishes each week prior to the Games Open WOD. No deviation. Each athlete will have a judge. Expect that you will have a counter if you are still eligible for a RX score in the Open. No-reps and corrections will be clearly communicated for the athlete to correct.
We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…
Max Rounds in 3 Min. of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
Complete as many rounds as possible in each cycle. Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds. Partials do not count.
Results
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Love this. Quote of the Day from CrossFitSantaCruz.com:
“Community is paramount to our success as human beings. Making personal connections with the people you workout with will make your CrossFitting much, much better. It makes the hard work more tolerable when you get to share it with others. Every time you come in, make sure you check in with at least one other person in the gym about how you are doing and how they are doing. It will keep you both coming back.”
Push-ups, push-ups, push-ups. Work on them. Work to keep your core tight, move as a plank, and get your elbows in. Set a goal to keep your forearms vertical in the bottom position. Tonight I showed a few people the blocking technique of blocking the forearm while doing a push-up to keep the elbows from moving back. It was eye-opening to see how much the loading changed. Working to get your push-ups done properly will lead to improvements in presses and overhead movements, as well as handstand push-ups and ring work. Put them into the warm-up or do them on your own. Think your push-ups are great? Then practice planche push-ups (reversing the hands to point behind you).
Watch Kelly Starrett explain it better here:
CF Games:
Tomorrow the registration for the 2013 CF Games Open begins. Our goal is to have a bigger turnout over last year. Remember that you will do the WOD’s each week here in the box. We will follow last year’s plan of programming them specifically each week on one set day, while allowing for a make-up day on Saturdays. The Open is a giant CrossFit Community-wide competition that everyone can compete in and see how you rank. You are in as long as you continue to RX a WOD. Once you scale your score will no longer count for the gym. Gyms must score as high as possible to qualify a team for Regionals while the top 48 men and women in the Northwest Region will advance to Regionals in May/June. Remember this year is also the new 40-44 year old Master’s division.
For time:
Results
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10 Fierce Badass Animals, 1 Salmon, and 1 Gopher:
Picture above from yesterday’s Seattle Affiliate League’s Wk. 2 competition hosted by Jet City CF. Both our teams went and tackled a timed CF Total (weightlifting event of 1RM in Back Squat, Press, Deadlift) for each athlete. Almost everyone PR’d and had a fun time!
Today’s main site chipper workout is one we have done in reverse order before. It’s been programmed on CrossFit.com both ways several times and I always wondered how it would be starting with burpees vs. finishing with them. Today we flipped it and for me I think starting with 70 burpees and counting down is easier. That said HSPU’S can be rough after all those reps in front. (I also love the picture on the main site from when this was programmed in 2004 where Coach is snatching a Venti Starbucks coffee in the background)
Oh yeah, and back in 2011 Former Games champ Kristen Clever did this WOD in 9:56…
Notes:
CF Games Open:
Registration for the Open Begins Jan. 30
Sign up and have fun participating in the largest CrossFit competition in the UNIVERSE!
Announcing the Online Judges Course
Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. I completed and passed this course in under an hour. It’s a great resource that I think will do a very good job for not only helping judging, but really emphasizes standards and range of motion throughout a variety of movements that all CF’ers should not only know, but should practice in every workout.
If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.
Teri really just warming up her DL in her first CF competition:
Main Class:
As a team of 2 follow the leader and complete 2 rounds each for time of:
20 Calorie Row
20 Manmakers (35#/20#)
20 Up And Over Box Jumps (24″/20″)
20 Toes To Bars
20 Overhead Walking Lunge With Plate (45#/25#)
200m Run
* Partner 1 will begin and partner 2 will follow.
** Each athlete completes 2 rds for all reps but Partner 2 cannot move to the next exercise until Partner 1 has finished. (i.e. #1 completes 20 cal row and moves to 20 manmakers then #2 can start rowing for 20 cal)
Advanced RX Class:
“Nasty Girls“:
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
or
3 Rounds for time:
50 Air Squats
12 Pull-ups (chest-to-bar)
10 Hang Power Cleans (135#/95#)
Results
I go to the WA Affiliate Owner’s meeting for the day and this is what happens:
Welcome to new Adv RX Class member “Lyndsey”! (No relation to Lindsay).
CF Games Open: Announcing the Online Judges Course
Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.
Strength WOD:
Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load
Conditioning WOD:
5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run
Results
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‘N Sync:
Schedule:
New Year’s Week:
“3 Principals for Decoding CrossFit and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com
CrossFit Games:
In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.
7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)
* Box Jumps are Games Standard (stand up on top)
Results
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Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.
Power Snatch with Michelle:
Notes:
CrossFit Games 2013 Rule Book Released
Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit.
“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]
Schedule:
Christmas Week:
New Year’s Week: