Events – Page 15 – SNORIDGE CROSSFIT

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups & 5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups

5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

5 rounds for time of:
10 Handstand Push-ups
10 Toes-to-bars
12 Deadlifts (155#/105#)
35 Double Unders

Photo by @robcwilson

Costume countdown: 2 days until the Frankenchipper! Get your costume and workout this Saturday then party with us Saturday night at our place! Details in the FB group (or scroll down to previous posts).

Results

Results cont

Overhead Squat 3-3-3-3-3 & AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Box Jumps (30″/24″)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

The banded OHS is a great warm-up for opening up the shoulders and chest, getting into a solid overhead squat position while providing tension in the squat without load. Using this as movement prep is recommended for everyone before grabbing the barbell.

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings & FT: AbMat Sit-ups, Hollow Rocks and V-ups

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings

Tabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.

BTWB

Checkout WOD:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press

Shoulder Press 3-3-3-3-3

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

BTWB

3 RFT: Run, Box Jumps and Push Press

3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Photo by @robcwilson

Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.

While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.

2016 Reebok CrossFit Invitational Comes to Toronto

Update Show: Canada Team Announced for CrossFit Invitational

Results

Results cont

Saimo

As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.
Scale 1 Rope Climb (20 ft.) to a lower height or to 3 Supine Rope Climbs. Adjust deadlift appropriately.
We will program this WOD annually going forward to honor Sam.

BTWB

Photos by @robcwilson

What an emotional day. Five hours of wave after wave of people honoring Sam together. It was laughs, tears, hugs, physically demanding, and beautiful all together. When I programmed this I wanted to put together a tribute workout that Sam would have thought was both tough but fun, wanted it to be easily scalable yet still challenging and similar in output to a “Hero” WOD, and I wanted something that allowed each of you the opportunity to reflect and push yourself while thinking of Sam. My hope is that this did that for every single person who did this today.

Seeing Sam’s father Dan ride Sam’s bike in (and his brother Will come by) to be with all of us was a big highlight for me. Having people reach out to Dan to introduce themselves and share stories with him was heartwarming. It meant a lot to me to also see the larger CrossFit community in action in honor of Sam as CrossFit Proven in PA also programmed “Saimo” today thanks to two of their members Graham and Tara (who also started with us at SRCF back in 2010!) who are close friends of the Saimo family.

I thank all of you who came today to workout and support one another. The Saimo family thanks you.

To Sam – Tonight I am drinking a shot of chocolate milk and a glass of whiskey for you. Cheers buddy!

#missingyousamsaimo

We have also created a shirt/tank top for “Saimo”. This shirt honors Sam with an emblem of three of his passions; CrossFit, Mountain Biking, and Photography. The accent color is blue like his eye color. On the left rib cage are the verses of his tattoo (also on his left side), which are the final lines of the poem “Invictus” by William Ernest Henley.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

We wanted a shirt that did not blatantly state his name, but rather would be symbolic of Sam and remind the wearer of him.

There will be a preorder beginning today for the T-shirt’s. We will have men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). They will cost $20. See design and mockups above.

Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. The preorder will be posted in our FaceBook group today but you can also email us to order a shirt or post a comment here with your size and style requested.

**Preorder is closed as of Sunday 9/18**

Results

Results cont

EMOM for 10 mins: Power Clean & Push Jerk & 3 RFT: Run, Push Press and Toes-to-bars

EMOM for 10 mins: Power Clean & Push Jerk

1 Power Clean & Push Jerk, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Run, Push Press and Toes-to-bars

3 rounds for time of:
Run 400m
15 Push Press (115#/75#)
20 Toes-to-bars

BTWB

Photo by @robcwilson

Events:

Time slots for Saturday’s “Saimo” memorial workout are filled up (0830, 0930, 1030, 1130 are filled).

If you were unable to sign up please show up at 1130 and we can stagger you in after the last group. We want everyone to be able to do this that wants to complete it. We will help ensure that everyone is scaled appropriately.

Class times for “Saimo”:

0830
0930
1030
1130

The workout is below:

“Saimo”

As many rounds as possible in 21 minutes of:

200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

We wanted a shirt that did not blatantly state his name, but rather would be symbolic of Sam and remind the wearer of him.

There will be a preorder beginning Saturday for the T-shirt. We will have men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T shirts and Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). They will cost $20.

We will program this WOD annually going forward.

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Row 2 km TT

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate between sets of Bent Over Barbell Rows and sets of Bench Press. Record 3 heaviest sets of 5.

BTWB

Row 2 km TT

Row 2 km

This is an all out effort for time.

BTWB

Photo by @robcwilson

Time slots for this Saturday’s “Saimo” memorial workout are filled up (0830, 0930, 1030, 1130 are filled). If you were unable to sign up please show up at 1130 and we can stagger you in after the last group. We want everyone to be able to do this that wants to complete it.

New to CrossFit or not, the below article has useful advice for all competitive or non-competitive exercisers!

Get The Most Out Of Your CrossFit Group Class

Results

Results Cont

Front Squat 3-3-3-3 & 5 RFT: Double Unders, Handstand Push-ups and Front Squats

Front Squat 3-3-3-3

Front Squat 3-3-3

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

BTWB

5 RFT: Double Unders, Handstand Push-ups and Front Squats

5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)

BTWB

Photo by @robcwilson

Update Show: Team Series, Week 1 Events

Events:

Sam’s Memorial WOD will be this Saturday 9/10. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave. There are 12 sign up spots for each class time.

Class times for “Saimo”:

0830
0930
1030
1130

The workout is below:

“Saimo”

As many rounds as possible in 21 minutes of:

200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.

Results

Results cont

Advanced RX: Snatch 1-1-1-1-1-1-1 & 3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches

Advanced RX Class:

Snatch 1-1-1-1-1-1-1

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

BTWB

3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches

3 rounds for time of:
18 Box Jump Overs (24″/20″)
15 Chest-to-bar Pull-ups
12 Strict Handstand Push-ups
9 Squat Snatches (135#/95#)

BTWB

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

MONDAY: One class time only at 9:30 (Team WOD)
All other times are cancelled!

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.

Class times for “Saimo”:

0830
0930
1030
1130

Inside the Leaderboard: Evolution of Katrin Davidsdottir

Results