Sam Saimo

Sam

Sam Saimo, 21, passed away on August 20, 2016.
Tonight I sit here trying to figure out what to say. To find the right words when really there are no “right” words. So here goes…
We are collectively more than a gym. Michelle and I have always held the belief that our gym SnoRidge CrossFit is really a large family. We are all each other’s extended family, and by that extension means we share in each other’s ups and downs, triumphs and heartbreaks.
This summer our family has seen heartbreak. Some of you may already know that just two short months ago Paul Evans lost his son Tom in a car accident in Colorado at the young age of 21. His loss was too soon, too tragic and too unthinkable. Our love for the whole Evans family goes out to them as they continue to grieve and also celebrate his life. For those in the 11:30am class it has been wonderful to see Paul back in the gym with his SnoRidge family.

On August 20th our family was dealt another blow with the untimely and unimaginable passing of Sam Saimo. A young man so full of fun, life, kindness, wit and caring for others has left our world. It truly pains me to even write this. He has been a part of our SRCF family for far longer than I realized. It brings me to tears thinking of so many great memories he’s had with so many of us in our small gym. We are truly heartbroken for his family and know that he was not only an amazing son and brother; but also a true friend, classmate, and workout buddy to so many of you. We miss you already Sam. Be at peace. You will never be forgotten and you will be forever alive in all of us.
While it is expected there will be questions please help respect the Saimo family and focus on celebrating his life. If you have memories, stories or pictures you can share please pass them onto Kelby Kilburn.
Sam’s celebration of life service will be held this Saturday 8/27 at 12:00pm at the SVA Church in Fall City. The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled at a later date.
RIP Sam.
“If tears could build a stairway,
And memories a lane,
I’d walk right up to Heaven
And bring you home again.”
~ Unknown

Photo by Chris Rosa

Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

SnoRidge CrossFit_Fish Eye Pull-upChipper: Runs, Hang Power Snatch and Pull-up Ladder

For time:
Run 400m
21 Hang Power Snatch (95#/65#)
21 Pull-ups
Run 400m
15 Hang Power Snatch (115#/75#)
15 Chest-to-bar Pull-ups
Run 400m
9 Hang Power Snatch (135#/95#)
9 Bar Muscle-ups
* Change weight as you go.

BTWB 

Photo by @robcwilson

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Amazing photos from the 2016 CF Games:

X” a CrossFit Journal photo essay

Results

Results cont

Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders

Advanced RX Class:

SnoRidge CrossFit_RackEvery 2 mins for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups

Rest 5 minutes

BTWB 

Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups

4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups

Rest 5 minutes

Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders

BTWB  

Photo by @robcwilson

Upcoming CrossFit Competitions

Results

Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

SnoRidge CrossFit_RowTeam WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

As a Team of 2 complete 2 rounds for time of:
50 Box Jumps
50 Pull-ups
50 Walking Lunges
50 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)
50 Row Calories
50 AbMat Sit-ups
50 Burpees

* Alternate with your partner (one rests while one works at a time)
Post total time.

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks

SnoRidge CrossFit_EMOM Pull-upsAlt EMOM 10 mins: Strict Pull-ups and Ring Dips

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

15-12-9-12-15: Power Cleans and Push Jerks

15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)

BTWB  

Photo by @robcwilson

The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.

Be Part of the 2016 CrossFit Team Series

Time to Compete: 2016 Team Series

Results

Results cont

Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

SnoRidge CrossFit_Med Ball Run7 RFT: Thrusters, Toes To Bars and Run (Med Ball)

7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)

Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups

Lifting: Snatch Balances and Overhead Squats

Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

SnoRidge CrossFit PicnicAMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups

Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups

BTWB  

Photo by @robcwilson

Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.

Want to make the CrossFit Games? It’s this easy!

Want to Compete in the Games?

Results

Results cont

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator

SnoRidge CrossFit_KB Swing40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)

Checkout: Mini Flight Simulator

Double Unders 5-10-15-20-25-30-25-20-15-10-5

Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.

BTWB  

Photo by @robcwilson

Results

Results cont

Jackie & Thruster : 1 Rep Max

SnoRidge CrossFit_JackieJackie

For time:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups

Thruster : 1 Rep Max

Record your best Thruster 1 Rep Max lift.
* After “Jackie”, work up to a heavy 1 rep on your Thruster (Share a rack)