Category: Events

EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats

SnoRidge CrossFit_OH by Rob WEvery 1 min for 10 mins: Muscle-ups

2 Muscle-ups

Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups

BTWB

3 RFT: Runs, Push Jerks and Air Squats

3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats

BTWB 

Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.

Read: You Don’t Know Squat CrossFit Journal

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7pm
  • August 20th @ 9:30 and 5pm
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

SnoRidge CrossFit _Pullup_by Rob WEvery 1 min for 6 mins: Clean & Jerk

2 Clean & Jerks, pick load

Every 1 min for 6 mins.

BTWB

AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m

BTWB 

2015 CrossFit Games Recap www.boxlifemagazine.com

2015 Games Video Archive

SnoRidge CrossFit_Seated Press by Rob W

Events:

Tomorrow Saturday Aug. 1st is 31Heroes!

“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.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Results

Result cont

Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

BTWB

SnoRidge CrossFit_Air Squat_by Rob W“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Events:

This Saturday Aug. 1st is 31Heroes!

“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.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Day at the Games: Awards Ceremony

Results

Results cont

Advanced RX: "Roney"

Advanced RX Class:

Push Press 1-1-1-1-1

Push Press 1-1-1-1-1

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

BTWB

“Roney“

4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)

BTWB 

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com

Pic by @robcwilson

SnoRidge CrossFit_Jules by Rob WOn Tuesday the CF Games begin!  We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

  • Wednesday 7/22: 0930 and 1130 classes cancelled
  • Saturday 7/25: 1045 Advanced RX Class cancelled
  • Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
  • ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks

Results

EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

SnoRidge CrossFit_Jules Box Jump by Rob WEMOM for 10 mins: Bear Complex

1 Bear Complex, pick load

Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.

BTWB

“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB  

Pics by @robcwilson

Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!

PaleoNick Seminar_SRCF_by Rob W
Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick!  Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.
PaleoNick Seminar_SRCF_Chili with Peter by Rob WIf you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.
Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN

(Promotion ends tomorrow June 30! So, sign up now!)

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & Chipper

SnoRidge CF_MU by Rob WAdvanced RX Class:

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups

BTWB

SnoRidge CF_Heat Wave by Rob W

Photos by @robcwilson

Fun in the sun then had to beat the heat with a sprinkler cool down.

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar.  Looking forward to hosting this and seeing everyone become a culinary ninja!

Story in the Atlantic

Results

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

SnoRidge CF_Sled Push by Rob WTeam WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>

* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.

BTWB 

Photo by @robcwilson

Post WOD today we had some sled pushing fun: Sled Relays!

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar.  Looking forward to hosting this and seeing everyone become a culinary ninja!

Results

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

SnoRidge CrossFit_Hang PC PR by Rob WHang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

BTWB

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB 

PR pic by @robcwilson

Hang PC_Girls

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

  • Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
  • Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
  • Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
  • Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

BTWB

Chipper: Double Unders, Pull-ups, Overhead Squats and Run

For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m

BTWB 

Whiskey Throttle Throwdown_SRCF_by Rob W

Photo by @robcwilson

Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville.  It was a team only competition of teams of 2 male or 2 female.  There was a RX and a RX + division.  It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).

CrossFit Games Update: Masters Men Edition

Results

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team WODTeam WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB 

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

  • Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
  • Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
  • Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
  • Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

SNORIDGE CROSSFIT