Closed for the Sectionals!

We are closed today. Nine of us from SnoRidge are competing at the 2010 CF Games WA State Sectionals.

If you have any questions about SnoRidge CrossFit please contact our front office staff member Pat. He is the one pictured in the blue shirt who not only answers phones and cleans the equipment but will gladly spot you when needed.

Pat assisting another satisfied SnoRidge CrossFit customer:

New Staff
 

"Harder Than It Looks"

5 Rounds for time:

20 Box Jump (24″/20″)
20 Kettlebell Swing (53#/35#)
20 Kettlebell Sumo Deadlift High Pull (53#/35#)

Results

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Rob rocking the KB Swing:

Rob KB Swing

Short post tonight. If you are still in the push-up challenge its time to knock out 100 today! What what?!

Watch Gillian Mounsey (CF Games competitor and gymnast) tackle Fran back to back after putting on a muscle-up clinic for the Marines at Quantico, VA [wmv] [mov]

Off to Sectionals! Best of luck to all the competitors and congrats in advance on a great two days for the CF Community! (If you need info on the Sectionals see yesterday’s post)

3-2-1 Go!  

Invasion of The Body Snatch-ers

Strength WOD:

Power Snatch
3/3/3/3/3
* Work up to 3RM (3 Rep Max)

Check Out WOD Immediately After:

3 Power Snatch (75#/55#) 
6 Push-Ups
9 Squats

Results

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Snatches! Barbells and Kettlebells! Oh My!

Adriana_Pwr Snatch Jim_Pwr Snatch

Graham_Pwr Snatch Mark_Pwr Snatch

The power snatch builds strength and speed. Start with the barbell in a standard squat stance with arms wide and elbows out. Shoulders should be over the bar. Keep the eyes level and chest up and maintain a tight core. As you stand with the barbell the hips and shoulders should rise together. Send the knees backward as you lift to keep the bar close to the body. This is the first pull. As you pull over the knees begin to close the barbell toward your pockets or thighs while simultaneously speeding up and pushing the hips forward. Keep it close to the body and shrug upwards. Allow the arms to bend and pull up as you extend the knees, hips and ankles into triple extension. Think speed. This is the second pull. Finally, as the bar is reaching its apex begin to pull yourself under the bar and land locked out with the bar behind the ears while in a 1/4 squat. This is the third pull. Stand tall while locked out. 

Got all that? If not click on the above link and watch the videos. One of the most technical lifts, the power snatch is invaluable and efficient in getting a load quickly overhead. From a lifting or CrossFit standpoint, think how much more efficient you can be if you are overhead squatting and can snatch it into position every time you have to pick it up? From a CrossFit Games Sectionals standpoint, think how much you will need this lift on WOD#3 on Saturday!

For outstanding form and execution look no further than Sage Burgener, daughter of Coach Mike Burgener:

    

Coach Burgener On Power Snatch – Watch more Videos at Vodpod.

Notes:

We wanted to welcome Lena who is a CF’er that dropped in this week while home from Air Force deployment. Thanks for your service and thanks for checking us out! Also Shari from the Torture Chamber in Dupont came in today to learn some power snatches and say hi. We are glad you made the trip up and hoped you learned a little more about an unfamiliar lift.

CF Games WA Sectionals info:

Agenda and times can be found here. For those riding in the RV with Pat meet up on Saturday at 0630 outside the box. We will meet all of you at the Evergreen State Fairgrounds for check-in starting at 0730. 1st WOD is at 0830 and Ladies will go first. 

Competitors! Any questions don’t hesitate to ask Michelle, Moe, or me. We will bring foam rollers, tape, extra ropes, pull-up bands, and anything else we can think of. Bring extra clothes for yourself, snacks, running and lifting shoes (Travis we will bring yours from the box), headphones if you want some tunes between WOD’s and dress in layers for keeping warm between workouts. Get rest, stretch and eat well. 

For those interested in spectating click here for more details and a map to the event. We would love to see any of you who come to watch but there is a $50 fee for both days (should be cheaper for only one day). I do know they aren’t at capacity so likely you can come the day of and pay to get in. 

3-2-1 Game time! Don’t hate the playa hate the game!

"Karen"

For time:

150 Wall Balls (20#/14#)

Results

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Steph and Melissa meet “Karen”:

Steph and Melissa WB_Karen

 

Well cross wall balls off the list of things we haven’t done much of lately! 150 of them will certainly make for one heck of a workout. For those who have done this benchmark WOD before there was a lot of progress to compare to today. For those who are new this is a benchmark workout that is one commonly found across CrossFit. Pat and Nan owned the leaderboard with smoking fast times. Sub 7 for men and sub 8 for women is REALLY fast. There were many PR’s today from the last bout with “Karen”, here are some; Bonnie, Laura, Bridget going RX’d and Curtis, Pat, and Jeremy PR’d. Marc M. also took 4 minutes off his time while Sherry went for it at the men’s height (10ft. target) and hit every single rep above the line!

There was also one other really cool milestone today in the box:

Fran got her first pull-up!

Fran 1st Pull-up - 1 Fran 1st Pull-up - 2

CONGRATS FRAN!

Notes:

Today was the deadline and 24 of us are officially in the Paleo/Zone Challenge. Outstanding! Stick with it and stay strict, and let’s see what happens after 7 weeks. Keep your diet logs!

We are CLOSED this Saturday! (No Classes on Saturday 2/27) Michelle and I will be competing at the WA Sectional Qualifiers for the CrossFit Games along with Moe, Lucy, Sherry, Lorri, Curtis, Travis and Pat. Above all we will be there to have fun! Good luck to all the competitors.

Watch “Mary’s Story” Pt. 1, A CF Journal Preview [wmv] [mov]

Mary is the mother of a couple of friends of ours who train at Rainier CF. This is the story of how CF is saving Mary’s life. One WOD at a time.

 

 

"Tabata Something Else"

Perform 8 intervals of  20 seconds of work with 10 seconds of rest for each exercise. This will equal a total of 32 intervals (8 pull-ups, 8 push-ups, 8 sit-ups, 8 squats). There is no rest between exercises:

Pull-ups
Push-ups
AbMat sit-ups
Squats

Results:

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Tabata Torture:

Tabata!

Partner up and keep score:

Scoring copy

Today the CF Games 2010 WA Sectionals announced 2 of the 3 WOD’s for Saturday (Day 1) of the competition next weekend. The WOD for Sunday (Day 2) will be announced at the end of Day 1. They also posted video of the first two here

What do we know? They will be good challenges. The movements are ground to overhead, sprints, handstand push-ups and front squats so far. They will be heavy, short and medium duration, and need strength, power, speed, balance, and stamina. Judging by the “bring your own jump-rope” note they will involve agility and cardio-respiratory endurance. No doubt with the other two wod’s yet to be announced they will cover these and more of the ten components of fitness. If you want to test yourself then there’s no better place than the Sectionals. Top 20 men and women will each advance onto the Regionals in May. We will also be competing in May at the Pacific NW Regional Qualifiers with our Affiliate “Team Squatch”. We will select our team of 6 based on the 9 athletes who are competing next weekend. 

I know all of us as competitors all feel some level of anxiety and fear over the WOD’s. It’s only natural. Heck Michelle seems stressed out about it, and I am the one who normally does the stressing for the two of us. Bottom line: Have fun. Take it for what it is; a few workouts on Saturday and one on Sunday. This is our chance to compete with a ton of good people who all simply do it to get fitter. It’s our CF Games event as individuals. Come Monday it will be a memory that no one will ever take away. It will make you both physically and mentally stronger. A chance for your friends and loved ones to go cheer for you and for yourself to cheer on others. It will forge elite friendships through mutual suffering. It will be something that if you were to change your mind and not compete would likely leave you feeling disappointment. So why not? Doing it is what makes you stronger. So just do it. We’re as ready as we’re gonna be! Who’s with me?

Rona wrote to me today about the Sectionals (where she will be volunteering with Jana) and I thought I should share it:

Hey guys,

I just had to follow-up to this morning and talking about sectionals. I totally get how frustrating and nerve racking it is not knowing what’s coming and not being super happy with what you do know. Get that completely.

I definitely think everyone should go, and I know you guys will encourage them to. One thing Jesse was saying from last night, that I thought was really key, is that this is “Our WA state CrossFit Games” meaning make the most of the experience. Go into it with all the heart and excitement and attack the workout with all you got. How can you go wrong with that?  Not everyone gets to go on to the next phase and even less make it to the games, but that’s ok. You get to this experience together, with the community that you have fostered and no one can ever take that away. I am pumped! 

I know you are all going to kick some ass at sectionals!

Good Luck!!!

Rona”

Notes:

Tomorrow will be our Paleo/Zone Nutrition Challenge kickoff! 7 weeks of eating right! Come weigh-in, check your body fat, take your pics and do a WOD! WOD is 1030 for main group, 0900 for Affiliate Team.

The lulu crew (I kind of like that name) came in today for some more brutal fun.

Lulu crew

Yesterday Anthony  said he would never do handstands because he didn’t like being inverted. Umm…

Anthony Gets Inverted

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Curtis on his way to a sub ten minute PR of Helen:

Helen_KB Swings - 2

High fives and chest bumps (I had to borrow that from Todd W.) to everyone of you who tackled “Helen”. Many PR’s and accomplishments today ranging from Bonnie moving up a kettlebell, Mark ditching the band and getting his first WOD with pull-ups, and Jim M. hitting his 100th WOD! (Our 100th WOD Club T-Shirt first order is in production by the way)

This week we are focusing on what “right” looks like. That means ensuring we hit standards. Clean and perfect reps. No slop or cutting corners. Getting it right at a lower weight before getting heavier and risking injury for a faster time. Today’s main blog topic is designed to tie into this week’s focus and also be thought provoking.  

The article below was really interesting to me. I read it after it was recommended by a fellow trainer and friend and I thought it was a really good topic for the blog. It got me thinking and wondering what other CrossFitters think. As I read it I thought about my opinion and decided to share it with all of you (after the picture below).

Read the following article from HyperFit USA – Ann Arbor CrossFit: “Clock Whores“. 

Clock Gone Bad Pic

My opinion? It’s “Clock Gone Bad”. Not in reference to the actual product (pictured above) or some WOD title; but in reference to the topic of how measuring performance with a clock in a group environment can shift from a perfectly legitimate tool for tracking progress toward’s one’s own goals to natural and healthy competition to the worst possible scenario. That scenario? “Win at all costs”, regardless of the method in getting there. The potential for intentionally sacrificing standards, limiting full range of motion, improperly counting, and cutting corners to simply be faster to beat others or even yourself. The potential to cheat. In my mind, that is unacceptable. Simply because it is pointless. It is a road I suspect that once someone goes down likely would be hard to ever get off. It is a time-bomb (pun intended) that when it goes off and is discovered can have zero positive impact, and it likely will go off at some point.

We all willingly pay for training and high intensity workouts that continually test our limits and are designed to push our fitness to the next level. We forgo the “conventional” Globo Gym type model and embrace CrossFit, whether it’s our primary fitness tool or a supplement to our other fitness endeavors. Each day we come into the box, feel the butterflies, warm-up and nervously anticipate the 3-2-1 GO that starts each WOD. We do this because it’s fun in a twisted sense, because it works, because it makes each of us feel like we accomplished something meaningful. Because it’s addicting and provides an interesting high after we yell time and flop on the floor. It usually is quickly replaced with an intense feeling of relief, accomplishment and surprise at what was just accomplished. So why on earth would anyone cut corners to cheat themselves of that result? Why in the pressure to get a faster time or maybe even outperform someone else would someone decide to count some garbage reps or maybe even skip some?Why would anyone pay for it? What satisfaction could ever be gained from knowing that what someone just spent the last several brutal minutes nearly killing themselves for was all for naught? Why would anyone ever want to be a “Clock Whore”? 

Post your thoughts to comments.

Notes:

Starting tomorrow at 6am Moe will be teaching class. If you are an early riser come in bright and early! (Every Tuesday and Thursday at 6am we will have classes)

Here’s a really well done video of the Midwest Sectionals WOD #1 (Air Force WOD) Video: [wmv] [mov]

"Ton of Ten"

Main Class WOD “Ton of Ten”:

For time:

10 Power Clean (95#/65#)
10 Burpees
10 Push Jerk
10 Burpees
10 Clean and Jerk
10 Burpees
10 Push Jerk
10 Burpees
10 Power Clean

Results

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Rona pushing hard

Affiliate Team WOD “A Sh*t Ton of Ten“:

For time:

10 Power Clean (135#/95#)
10 Burpees
10 Push Jerk
10 Burpees
10 Clean and Jerk
10 Burpees
10 Push Jerk
10 Burpees
10 Power Clean

Results

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M Coaching

Great barbell workout today with a focus on power cleans and push jerks. We are seeing significant improvement in developing both movements for many of you. Congrats to Ryan who also joined the muscle-up club! After the WOD while everyone was talking the room quickly was surprised to see him completing the lockout on his first ever muscle-up. After another which I missed on camera, I was able to get him to give it one more try to take some pictures. Talk about a quick learner, he just went through learning the progressions on these last week! And only two weeks ago Ryan did “Murph” as one of his first WOD’s. 

Ryan and his muscle-up:

Ryan 1st Muscle-up

Moe is currently halfway through her Level 1 Certification this weekend. I was able to get down tonight to see her PR “Fran” in 8:30 during the mass workout at the end of the day. It was inspiring and fun to say the least. I will post some pics of her tomorrow. Huge congrats to you and way to shatter your previous best by almost 3 minutes!

Notes:

CF Games 2010 News: The SD and AZ Sectionals announced their Sectional WOD’s. Interesting to say the least! The Midwest Sectionals kicked off officially this weekend. Let the Games begin!

Power Hour

Strength WOD:

Power Clean
1/1/1/1/1/1/1

Checkout:

AMRAP (As Many Rds. As Possible) for 12 Minutes of:

5 Power Cleans (95#/65#)
10 Jumping Lunges (2 Count)
15 AbMat Sit-ups

Results

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Congrats to Bridget, Travis and Jorge who completed their 100th WOD tonight at SRCF! They earned their right to get a shirt (which we are submitting the order for)! We are all proud of you for hitting this milestone.

100 WOD Club

Moe, Jim C., and Sherry powering through (Love the stink eye from Jim):

Moe_Jumping Lunges Stink Eye Cheer for Mom

Today I happened to walk by a “gym”. I was at the downtown replica of Rodeo Drive (otherwise known as The Bravern) for work and as I was leaving figured I would stop in and check out this place called David Barton Gym. I walked in and promptly felt like I should order a martini and look for the DJ. As I regained my senses and walked through a weird entryway towards the desk I started feeling a little ill as the walls curve like a skateboard ramp while the music thumps and candles flicker. Pushing the fight or flight response aside I felt I needed to see what the “gym” really was like. After way too long of a talk at the front desk with the Beverly Hills 90210 cast I was “allowed” to “quickly take a look” rather than sign up for the tour. It didn’t take me long to realize that this place is a total disgrace to the word “gym”. Staff members wearing T Shirts that say “Look Better Naked” and zero emphasis on creating an environment of fitness. Lighting so dim it had to be a nightclub. Oversized contemporary couches  and chairs scattered throughout the workout area and chandeliers dangling. People plodding through routines on machine after machine. After briefly considering doing burpees for time I hurriedly left and drove as fast as I could to our box. After a brief trail run I was able to do a Squat Snatch WOD and PR my one rep max between observing two classes of high intensity suck-fest taught by two fabulous coaches (Michelle and Moe). Now that is what I call a gym. But I am a little biased…

Notes:

We are totally stoked that Moe officially ran her first class tonight at SnoRidge! It was far from her first time running a CF class (she has been a trainer at Gravity Jane’s for over a year) and tonight she hit it out of the box! I also have to say it was really cool watching and learning from another coach and trainer. She will run next Thursday’s 7pm WOD as well.  Then starting 2/16 she will be teaching a new 6am WOD every Tuesday and Thursday for those crazy enough for CrossFit that early in the morning! 

Are you competing in the Sectionals? Are you one the fence? Are you scared or worried about whether you should have registered? Go read “An Open Letter to All CrossFitters in Queensland“, an article directed to Aussies but applicable to CF’ers worldwide. This addresses the most common questions with some great advice around competing in events. It will make you better, it will give you focus, it will push you farther than you expect. The CrossFit community is supportive. It is filled with people just like you who know that you cheer more for the person who finishes last than the person who finishes first. We support and admire honest effort, plain and simple.

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″) 
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds

Results

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Moe making the most of her rest minute:

Gassed

Like “Fight Gone Bad” and “Annie Are You Okay?”, this WOD provides 18 minutes of max heartburn. How do you rank this against the other two? For me the other two are tougher but not by much more. “Annie Are You Okay?” is just pure brutality and the worst of the three. What did you think of this variant? Post to comments.

CFGB

Notes:

In only 24 hours since registration opened, there are 110 teams registered for the CF Games Affiliate Cup Qualifiers at their respective Regionals. It’s a good thing we registered our Affiliate team! There is now a wait list!

Here’s several reasons you should consider taking Fish Oil as a source of Omega 3 fatty acids.

A Study Finds Mental Benefit of Fish Oil

Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid

Fish Oil Benefits

Got Goals?

For time:

10 Strict Pull-ups
50 Wall Balls (20#/14#)
8 Strict Pull-ups
40 Wall Balls
6 Strict Pull-ups
30 Wall Balls
4 Strict Pull-ups
20 Wall Balls 
2 Strict Pull-ups
10 Wall Balls

Results

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Pat proves he’s superhuman simply by willing the medicine ball into the air:

Pat Superhuman

Pat Deadhang Pull-ups Fran WB 

Anyone ready to set some goals? We have plenty of opportunities for you all in the coming days, weeks and months ahead. Set them now, write them down, and start working towards them. 

  • This Friday 2/5 will be the lululemon Trunk Show for you ladies as well as a goal-setting discussion led by the lululemon staff and Michelle. 
  • On Friday 2/12  at 6:30pm we will have our nutrition discussion with CFHQ’s Todd Widman to kick off our next Paleo Challenge. 
  • 7 week Paleo Challenge starts on Saturday 2/13 with weigh-in’s, before pictures and buy-in’s.
  • CF Games Northwest Sectional Qualifiers are coming at the end of February, with the Northwest Regionals and Affiliate Team Qualifiers in May. We will be selecting our team of 6 to represent the box in April.
  • The St. Patty’s Day 5k run is 3/13 here in Snoqualmie Ridge.
  • The Cinco De Mayo 1/2 Marathon and 8k run is on 5/1 in downtown Snoqualmie.
  • We are working with Lucy and Rob to hold another Rowing Class in March. This will be similar to the last class and will focus on proper technique, form, and strategy on the erg.
  • 100 WOD T-Shirts are now designed and will be available to purchase (at a discount) should you earn one! WOD’s must be completed in the box (garage counts).
  • Double-Under Challenge: Starting this week through the end of February, attempt to beat your max reps consecutive double-unders each week. Practice them all week post WOD and then pick the time of your choosing to go for your new max in one attempt. 
  • Push-up Challenge: Starting this Saturday perform 5 push-ups. Add 5 each day until the end of the month. (i.e. 5 Sat., 10 Sun., 15 Mon., etc.) Break them up throughout the day if needed. Make-up rules apply like the burpee challenge.

And this is only the beginning! We have a whole year ahead of us!

If these races, discussions, classes, challenges and even shirts don’t give you enough motivation, then watch the below video from King 5 Evening Magazine and see an example of how committing yourself to CrossFit and good nutrition can change your life.