Events – Page 16 – SNORIDGE CROSSFIT

Team WOD: Power Clean 1RM & Team WOD: Partner Chipper

Team WOD: Power Clean 1RM

Power Clean 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.
10 minutes as a team of 2 alternating to find your 1RM PC. Start with empty barbell.

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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

Results

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars & 3 RFT: Double Unders, Wall Balls, Ball Slams and Box Jumps

Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars

BTWB

3 RFT: Double Unders, Wall Balls, Ball Slams, and Box Jumps

3 rounds for time of:
20 Double Unders
21 Wall Balls (20#/14#)
20 Double Unders
15 Ball Slams (30#/20#)
20 Double Unders
9 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Useful article for everyone to read, not just a new CrossFitter.

12 TIPS FOR A NEW CROSSFITTER

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for.

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.

Results

Results cont

Blake

4 rounds for time of:
Overhead Walking Lunge With Plate, 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push Ups

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.” ~ crossfit.com

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Thumbs up to Taylor and Amanda on achieving their 100th WOD this past week! Also congrats to Brandon I. who hit his 100th tonight!

Photo by @robcwilson

SCHEDULE NOTE:

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

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.

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 in September.

Results

Results cont

Bent Over Barbell Row 5-5-5 & AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Bent Over Barbell Row 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
These are slow and should not be helped by jerking the bar up. Slowly pull the bar from a Good Morning position with straight arms to touch the barbell to your chest.

BTWB

AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Toes-to-bars
10 Overhead Squats (115#/75#)
1 Rope Climb

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Photo by @robcwilson

New movement today. The Bent Over Row is a beneficial exercise for pulling strength, and back and shoulder stability. This works the smaller muscles of the back and shoulders (along with the lats, traps, etc.) and can be done with varied grip widths (clean and snatch). We will do this more often in our strength training along with the bench press and strict press for push/pull.

SCHEDULE NOTE:

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

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.

Results

Results cont

Bench Press 5-4-3-2 & FT: Rows, Push-up (hand release)

Bench Press 5-4-3-2

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

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FT: Rows, Push-up (hand release)

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

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Photo by @robcwilson

Congrats to Kimber and Eloy on their brand new, beautiful, healthy baby girl! Noemi Rose Garcia born 8/20/16 at 7 lbs., 12 oz. and 20 1/4″.

SCHEDULE NOTE:

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

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City.

Celebrating the Life of Sam Saimo: Mount Si Grad, Passionate Photographer, ‘Friend to All’

Results

Results cont

Sam Saimo

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

Team WOD: 31 Heroes

Team WOD:

“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate (or Sandbag) Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.

BTWB
Photo by @robcwilson
Today was our 6th annual 31Heroes workout as a gym. Thanks to all you who came in to do this memorial workout!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Events:

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is tomorrow (Sunday) at 3pm!

What: SRCF Summer Potluck BBQ
When: August 14th (Sunday) at 3 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge
We are using the picnic shelter and grills (we will have charcoal)
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs

Advanced RX Class:

Front Squat (Pause) 2-2-2-2-2

Front Squat (3 Second Pause) 2-2-2-2-2

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

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Pt. 1: Front Squats and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)

*3 minute rest between Pt.1 and starting Pt. 2

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Pt. 2: Runs and Legless Climbs

For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)

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Photo by @robcwilson

Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).

Results

Team WOD: Burpees EMOM, Max Front Squats

As a team of 2, complete for time:
150 Front Squats (115#/75#)

Post total time.
* Every minute on the minute, 1 team member starts with 5 Burpees and with the remainder time performs max Front Squats
** Alternate partners every minute / Only one person working at one time.
*** Time stops when team reaches a total of 150 Front Squats

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Photo by @robcwilson

Results

Snatch 1-1-1-1-1 & 5x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

Snatch 1-1-1-1-1

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

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5 x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photos by @robcwilson

I was pleasantly surprised to see some snatch PR’s today after the cleans and deadlifts the past two days. Congrats to those who hit PR’s (there are a couple with no red ink that should be on there).

Plan on doing the 31Heroes Team Workout next Saturday (8/13). We program this annually and it will be next week to allow time for me to replace a couple climbing ropes.

No weekend plans? Then come to our SRCF Potluck this Sunday afternoon!

Events:

Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!

What: SRCF Summer Potluck BBQ
When: August 7th (Sunday) at 2 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge.
Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Results cont