Category: Events

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

Overhead Squat 3-3-3

BTWB

SnoRidge CF - Kelli OHS_by Rob W“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB 

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

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

Regionals are right around the corner. Got your tickets?  2015 Regional Tickets on Sale

Results

Results cont

EMOM: Strict Pull-ups & AMRAP 30 mins: Wall Balls, 200m, Lateral Burpee (Over Barbell) and Power Cleans

Snoridge Crossfit 2357_by Rob W

EMOM: Strict Pull-ups

Every Minute on the Minute for 5 Minutes:

Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.

BTWB

AMRAP 30 mins: Wall Balls, 200 m, Lateral Burpee (Over Barbell)s and Power Cleans

Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)

BTWB

Photos by Rob W.

Snoridge Crossfit 2416_by Rob W

30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope!  In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.

Events:

Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.

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
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

Understanding What Coaches Can and Can’t Do www.theboxmag.com

Results

Results cont

Deadlift 3-3-3 & 6 RFT: Deadlifts, Wall Balls and 200m

Deadlift 3-3-3

Deadlift 3-3-3

BTWB

6 RFT: Deadlifts, Wall Balls and 200m Run

6 rounds for time of:
10 Deadlifts (185#/135#)
12 Wall Balls (20#/14# to 10’/9′)
Run 200m

BTWB 

LuAnne_DL

Events:

The June we are hosting PaleoNick’s Cooking class on Sunday, June 28th at SnoRidge. Sign up now to become a Culinary Ninja!! This will be FUN!
Cost: $175 per person and you will leave with 16 portions of two paleo/zone meals.
Date: Sunday, June 28
Time: 10am to 4pm
Where: SRCF
What: 1-2 hr. nutrition talk followed by 3 + hour cooking session. Yes you cook! This seminar will include a lecture covering “The CrossFit Diet” which is the first portion of Fitness in 100 Words. The Paleo and Zone Diets will be discussed. After lecture, break up into small teams and begin the Culinary Boot Camp. Each group will be assigned to a meal and will then prepare 60+ portions, so that everyone can bring home at least 2 helpings of each meal. Each student will take home 16 portions of 2 meals, all of which are freezer friendly.
What to bring: Nothing! 

https://www.regonline.com/Register/Checkin.aspx…

Inside the Leaderboard: April 2, 2015

Results

Results cont

Back Squat 3-3-3 & 4 RFT: Shoulder-to-Overheads, Back Squats and 400m Run

15.5 2_LIsa Thruster_by Rob W

Back Squat 3-3-3

Back Squat 3-3-3

BTWB

4 RFT: Shoulder-to-Overheads, Back Squats and 400m

4 rounds for time of:
6 Shoulder-to-Overheads (135#/85#)
12 Back Squats (135#/85#)
Run, 400 m
Rest 1 minute

BTWB

15.5 1_Curtis Row_by Rob W

Open 15.5 Pics by Rob W.

I want to thank Rob for the outstanding photography he has provided day in and out at the gym and especially for his time and effort in capturing the Open with wave after wave of all of us grunting, sweating, and flopping on the floor for so many of our workouts. The pictures he has shared (see the SRCF Facebook group for the Dropbox links to each album) have captured the raw emotion and exertion of our “Friday Night Lights”.

I also want to call out that now that the Open has ended, we are impatiently waiting to see how the final Leaderboard will shake out for two of our athletes. While there are a couple days before the final standings are “locked” on Wednesday (the deadline for scores to be verified by affiliates), I’m fairly confident the standings won’t shift much for two of us.

In the Teens female category (16-17) Jules is currently sitting in 8th place in the WORLD out of over 1300 athletes! She has consistently battled to stay near or in the top 10 athletes each week and moved up in the final week to 8th place. We are extremely proud of her accomplishment and are hoping when the leaderboard locks we hear good news about how many teens they may invite to the Games this summer for an exhibition competition. Cross your fingers they bring the top 10 to the Games!

In the Masters female category (45-49) Deb is currently sitting in 138th place in the WORLD out of over 6000 athletes! By staying in the top 200 worldwide Deb will get to participate in the Masters Online Qualifiers (Regionals) in April. She will get to complete the next level of workouts over one 4 day period from April 23-27.  The Masters Qualifier or “Regional” will then determine the top 20 in each age bracket that go to the Games. I can’t wait to see how these workouts shape up and look forward to Deb attacking them with tenacity and purpose to climb up the leaderboard.

Both of their accomplishments are amazing and inspiring for the rest of us. Their discipline and diligence to training each day show in their results and motivate me personally to want to be better not only next year, but now. I congratulate them both and can’t wait to root for them in the next level of their respective competitions. Regardless of the outcome, you should both be proud!

2015 Regional Tickets on Sale

Thorisdottir and Fraser Win 2015 Open

Results

Results cont

15.5 3_OTB Party

Team WOD: Tag Team Grace

Brett S_Clean_by Rob WTag Team “Grace”

In teams of 2, complete for time:

90 Clean & Jerks (135#/95#)
* One partner works at a time
Post total time

BTWB 

Saturday was our “End of the Open” party with a paleo food truck, team WOD, and lots of sore legs. Great to see a good turnout for both the workout and the food.

Monday is the last day for those registered to make-up 15.5. Your options are 6am, 8:30am, 9:30am, 11:30am. I don’t recommend the 4pm due to the time this workout takes but if you need to wait until then you better show up and move with a purpose to get warm-up and ready.

Summing up the 2015 Open I was going to do a write-up but instead I’ll share what Jeremy posted about it as he sums it up perfectly.

“Another year of Friday night lights over….I think this was the funnest yet. Congrats to all the first time open peeps, first time muscle-up peeps, first time HSPU peeps and anyone that tried their best. Remember to celebrate what your body can do and don’t focus on the things it can’t. 

Our gym gets better every year and it was a blast watching everyone compete…if you didn’t compete this year for whatever reason it’s time to start getting ready for next year. You won’t regret it.” ~ Jeremy

Results

Results Open 15.5 RX and Scaled

Heavy Single Power Clean & FT: Power Cleans and 200m

Peter_Open 15.5Heavy Single Power Clean

Work your way up in weight until it feels heavy. Don’t shoot for your max.
10 minutes to work up to a heavy single.

BTWB

FT: Power Cleans and 200m

For time:
10 Power Cleans (135#/95#)
Run 200m
9 Power Cleans
Run 200m
8 Power Cleans
Run 200m
7 Power Cleans
Run 200m
6 Power Cleans
Run 200m
5 Power Cleans
Run 200m
4 Power Cleans
Run 200m
3 Power Cleans
Run 200m
2 Power Cleans
Run 200m
1 Power Clean
Run 200m

BTWB 

Tomorrow is our last Open WOD for the season. It is a straightforward couplet that will be all about motor and the ability to keep moving with the thrusters and benefits the strong rower. Read up on the workout standards and get ready to close it out tomorrow!

“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)
Scaled and Teens: 65#/45#
Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

Results

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Cyrus_15.4 HSPU_By Rob WOverhead Squat 5-5-5

Overhead Squat 5-5-5

BTWB

Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

BTWB

Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

BTWB 

Amy_15.4 HSPU_By Rob WOpen 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm.  Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Results

Results cont

EMOM: Ring Dips & Row Intervals: 3 x 1000m

Ring Dips_CyrusRing Dips

Every Minute on the Minute for 5 Minutes:

Ring Dips
You pick the number that you will be able to complete for all 5 rounds.

BTWB

Row : 3 x 1000m

Each interval for time:
Row: 3 x 1000m

Rest as needed between efforts.
Partner up and share a rower for 3 rds., alternate and rest while the other rows their 1000m interval.

BTWB 

Join us Thursday at 5pm in the lobby to watch the live announcement of Open WOD 15.4.  Josh Bridges and Scott Panchik will go head to head in this week’s latest Games workout.

My bet is on Box Jump Overs and Thrusters (ascending weight). That means we will see a chipper that starts with a calorie row, has a ton of bodyweight crap in the middle and end on something challenging if you can move fast enough to get there.

15.3 Leaderboard Analysis

CrossFit Games Update: March 18, 2015

Results

Results cont

Snatch 1-1-1-1-1 & AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Jeremy_K2E_by Rob W

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

BTWB

AMRAP 10 mins: Snatches, AbMat Sit-ups, Box Jump Overs and Knees To Elbows

Complete as many rounds as possible in 10 mins of:
6 Snatches (135#/95#)
15 AbMat Sit-ups
6 Box Jump Overs (24″/20″)
15 Knees To Elbows

* Full Snatch (Squat)

BTWB

Photo by Rob W.

So many cool little moments tonight in the gym that left me fired up with a big smile on my face by the time I shut the doors. I witnessed, coached, and cheered a few snatch PR’s; taught some eager OnRamp grads how to hang power snatch; was thanked for prodding someone to redo 15.3 that yielded 8 muscle-ups; overheard some members making plans for drinks after the workout; modified a WOD for someone who is rehabbing an injury that left them completely happy to hold a barbell again; and was told by someone else just how awesome our gym, our community, and our coaches are. It makes me proud of our SRCF family and proud to be a gym owner. All in all it was pretty much a normal night, especially with Frank telling me I scaled my snatches today.

Events:
To celebrate the end of the Open on Saturday Mar. 28th after our morning 9:30am WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Vegetable frittata with Mix green salad
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
CrossFit Games Update: March 17, 2015

Results

Results cont

CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 – Scaled

Brett N_Open 15.2_by Rob W

CrossFit Games Open 14.2 / 15.2

“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.

CrossFit Games Open 15.2 – Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.

BTWB
Photo by Rob W.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.

Great energy again tonight in the gym! Lots of PR’s, first time pull-ups, overhead squats, high fives, and floor flopping. Love how everyone pushes and encourages each other to get another rep! Thanks to everyone for judging and remember don’t forget to post your scores.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.

Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled

SNORIDGE CROSSFIT