Events – Page 20 – SNORIDGE CROSSFIT

SRCF "Stop the Slop" WOD Performance Challenge 4.0

SRCF “Stop the Slop WOD” Performance Challenge 4.0

3 rounds for time of:
Run 200m
30 Air Squats
20 Push-up (hand release)
10 Chest-to-bar Pull-ups
5 Thrusters (135#/95#)

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. Chest to Bar Pull-up: Full arm extension, chest touches bar
3. Air Squat: Hip crease below top of knee, open hips at top
4. Thruster: Clean from ground, must pass below parallel and lockout overhead with open hips before lowering barbell

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SnoRidge CF_Stop the Slop

Photo by @robcwilson

Today was our 4th “Stop the Slop” Performance WOD Challenge. We will re-test this WOD in 30 days and for those who entered the challenge we will measure the % improvement in times and the winner will get a portion of the prize money (the winner of the Nutrition Challenge will also share in the prize money). For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, rest, and recovery.

This year I changed the programming again to allow for a workout that is still similar to “Baseline” and past Stop the Slop WOD’s but mixes it up with a heavy Thruster. Removing the abMat sit-ups this year meant less reps overall with a slower “rest” movement while keeping you moving quickly on the shorter runs. Hand Release Push-ups and Chest-to-bar returned while making this 3 rounds over a straight chipper made this challenging. If you need to “buy-in” then see your coach to sign up and fork over your cash.

Make-ups are only tomorrow for anyone who missed it today and wants to buy into the Performance Challenge.

Looking forward to seeing the improvement in a month!

Results

Results cont

Power Snatch 1-1-1 & 5 RFT: Power Snatches and Burpees & AMReps 2 mins: Toes-to-bars

Power Snatch 1-1-1

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

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5 RFT: Power Snatches and Burpees

5 rounds for time of:
5 Power Snatches (115#/75#)
10 Burpees

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AMReps 2 mins: Toes-to-bars

As many reps as possible in 2 mins of:
Toes-to-bar

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Photo by @robcwilson

Events:

Tomorrow will be our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

For the WOD on Wednesday plan on partnering up to judge/count then trading places. This is to ensure that movements and reps are good for both the test and re-test next month.

Weigh-in’s and buy-in tomorrow!

What is it?

“Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.

You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.

* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).

When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

Results

Results cont

Overhead Squat 2-2-2-2-2 & Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

Overhead Squat 2-2-2-2-2

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

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Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

For time:
100 Double Unders
50 Deadlifts (155#/115#)
40 Box Jumps (24″/20″)
30 Ring Dips
20 Hang Power Cleans (155#/115#)
10 Overhead Squats (155#/115#)

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Photo by @robcwilson

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

“Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’,” The New York Times.

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & AMReps 8 mins: Muscle Ups and Clean & Jerks

Advanced RX Class:

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.

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Alternating Tabata: Muscle Ups and Clean & Jerks

As many reps in 8 mins as you can of:
Muscle Up 20 secs
Rest 10 secs
Clean & Jerk (135#/95#) 20 secs
Rest 10 secs

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Wall Balls : Max Set

A single set of Wall Balls for max reps.
*Rest 5 minutes after main WOD.

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Photo by @robcwilson

Results

SnoRidge CF_Grip

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

Team WOD: Fight Gone Bad "Task Priority"

Team WOD: Fight Gone Bad “Task Priority”

For Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows

Post total time.
*Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.

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Photo by @robcwilson

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

Results

Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

Back Squat 3-3-3-3

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

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FT: Runs and Strict Handstand Push-ups

For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups

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Photo by @robcwilson

Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It

Results

Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.

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Picture by @robcwilson

Today was our traditional annual “12 WOD’s of Christmas” workout and I think everyone figured it out and fell into the rhythm of it. Only one person got out of sequence which is a PR! We had a total of 53 people work out which is pretty good considering we didn’t do this on a Saturday and many are away for the holiday.

The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This combination of exercises for a “12 Days WOD” keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise. You will find some “12 Days” workouts programmed with super heavy, complex movements and loads that end up taking well over an hour. You won’t find us ever programming that style.

Next year we will bring out either a food truck or some type of food/pot luck. I also think it would be fun to do a “White Elephant” gift exchange next year along with the usual amazing sweaters and other assorted Holiday wear.

This year’s holiday card from CrossFit is their best one yet. #pukiecharliebrown

Results
Results cont

Gwen & Row : 4 x 250m

“Gwen”

Clean & Jerk 15-12-9

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.

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Row : 4 x 250m

Each for time:
Row: 4 x 250m

Rest as needed between efforts.

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Photo by @robcwilson

This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.

2015 Reebok CrossFit Invitational Recap

Results

Results cont

Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP

3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Push Press (95#/65#)
30 Up And Over Box Jumps (24″/20″)
20 Sumo Deadlift High-pulls (95#/65#)
* Teams of 2, alternate one works while one rests. One bar, box and med ball per team.

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Photo by @robcwilson

On Monday there will be free paleo food tasting during the afternoon classes by NW Fit Meals in the lobby. Drop by for a sample!

Please keep the lobby clear of gym bags during this time.

“CrossFit in Russia: The Level 1 Certificate Course” – CrossFit Journal [video]

Results

Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set

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7 RFT: Power Snatches, Snatch Balances and Overhead Squats

7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)

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Congrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

Paleo Italian meatballs and scratch made marinara with spaghetti squash
Paleo turkey chilli
Cilantro lime yams
Paleo chicken salad

Results

Results cont