Events – Page 35 – SNORIDGE CROSSFIT

"12 WOD's of Christmas"

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.

Results

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Even Ralphie loved this WOD. Look at the joy on his face.

Most of you managed to fall into the rhythm of our traditional annual “12 WOD’s of Christmas” workout (there’s always a couple who go backwards or do extra reps for awhile). The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It forces you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days WOD in CrossFit but this one keeps both the reps of each movement and load low, and the workout generally fast and reasonable. This is a fun one!

“Grinding Through the 12 Days of CrossFit” The Box Magzine – theboxmag.com

We hope everyone has a safe and very merry Christmas and none of you get coal in your stocking!

Normal schedule on Thursday.

Holiday Schedule:

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

Tested

6 Rounds for time:

10 Burpees
10 Kettlebell Swings (70#/53#)
10 Toes-to-Bar

Results

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Holiday Schedule:

12/23: Normal schedule Monday
12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!

We will be doing the “12 WOD’s of Christmas” annual workout
Wear a bad Christmas sweater if you have it

12/25: CLOSED Santa for time! Merry Christmas!
12/26 – 12/28: Normal schedule Thursday through Saturday
Stay tuned for New Year’s week schedule

The SRCF Advanced RX Challenge. I believe we haven’t run this test for anyone since June, 2012. Well today two people who had been talking about taking it and trying to coordinate together happened to come to the same class, decided they should just take the test, and Mark stuck around to run them through it while Michelle ran class. Congrats to both Jules and Michelle N. for passing with plenty of room to spare! See you both on Saturdays at 1045!

What is the Advanced RX Challenge? It’s a test that is required for participation in our Advanced RX Class on Saturdays at 10:45. You must pass to attend the class, coaches included.

If you are considering taking the test then you must be motivated to attend the class regularly as well as considering competing in the Open or other local CrossFit competitions. The purpose of this class is to offer programming and class environment geared towards more advanced movements and higher intensity. It is not a test that is open to just “take to see where you are” and “see if you can do it”. It takes a lot of time, logistics and at least one coach to properly judge and execute. You must approach us about the test and ask to take it. We will then work out a schedule and give you honest feedback of what you should be doing to be ready. Not passing is still a great thing as it will highlight the advanced skills, lifts, and loads you have to work on; but you should already have a very good idea of what you can and cannot pass and be working on those skills.

It is made up of several basic, intermediate and advanced movements and skills. They were intended to test the skill movements and loads that are fairly common in the majority of CrossFit programming. The exercises picked represent Olympic Lifting, Power Lifting, body-weight skills, movements that demand core strength and coordination, and the generation of power through explosive hip drive. We have modified this test over the past several years; modifying some exercises, loads, and standards for which reps would count. Could they have been heavier or harder? Sure. However these are the common movements and loads that when combined with various cardiorespiratory endurance exercises form the workout of the day that is as RX’d (Prescribed).

Further explanation and reasoning behind the Class can be found here
Class is open to any members (and coaches) who can pass the test.
“Go/No-Go” test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass.
Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge on beyondthewhiteboard.com

Frozen

Fri. 12/6

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

6 Power Snatch (115#/75#0
9 Toes-to-Bar
12 Box Jump (24″/20″)

Results

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Sat. 12/7

Main Class:

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Results

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Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Clean & Jerk

Conditioning:

For time:

15 Clean and Jerks (155#/105#)
800m Run
15 Clean and Jerks

Checkout:

2 Minute Challenge: Max Reps Muscle-ups

Results

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Mon. 12/9

For time:
20 Burpees
50 AbMat Sit-ups
20 Burpees
40 Box Jumps (24″/20″)
20 Burpees
30 Chest-to-Bar Pull Ups
20 Burpees
20 Ring Dips

Results

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Jules at the South Seattle Christmas Throwdown:

While we were gone to Disneyland this past weekend seeing Mickey and the characters of “Frozen”, looks like everyone back here was in the deep freeze too. Here’s the results for the past few days.

Congrats to Julianna for competing in the South Seattle Christmas Throwdown this past Saturday as the only teen in the women’s firebreather division. Awesome job and way to represent!

10 Things I Want My Daughter to Know About Working Out

Top CrossFit Games athletes to compete at the CrossFit Tour Queenstown Event – [ipod] [mov] [HD mov]

Help For The Holidays

Strength WOD:

1-1-1-1-1-1-1
Hang Clean (full Squat)

Conditioning WOD:

5 Rounds for time:

5 Deadlifts (225#/155#)
10 Burpees
20 Double-Unders

Results

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Coach Mark is organizing a community helping event for SRCF. We are joining the effort with many of the local businesses in helping with the North Bend One Voice Holiday Event to gather toys, diapers, clothing or blankets, gift cards, gingerbread house kits and more to donate to families in need in the Snoqualmie Valley. Mark has provided some info below and we have until Tuesday night, Dec. 10th to gather what we can for him to drop off. Please bring in any items or donations before the 10th. Let’s do what we can to help local families for the Holidays.

“With the holiday season fast approaching, let’s try and make this a great holiday season for lots of families and children! The North Bend One Voice Holiday Event provides much needed items to families in need this season. Last year they had 230 families bring in donations that gave over 800 children in the community gifts that otherwise would have had none.

The link is to the flyer for the event with donation ideas. I’ve been informed that they are in need of large size diapers, gingerbread house kits, and new unwrapped toys. While all items on the list are helpful, these were what I was told they needed most right now.

This is kind of short notice as the deadline for the donations (drop off) is Dec. 11, but since we all do everything for time, this shouldn’t be an issue . Let’s all band together and get the donations rolling in to help those less fortunate in the community!

Please bring any items to the box. I will post up a flyer and try to get some boxes in there to put the items in. I will get them down to the donation center in North Bend. If you would rather donate money, I can pool any money collected and purchase the needed items at Costco. I’ll get a money box or envelope set up this week.

All donations need to be at the box by Tuesday night (12/10). I will be picking them up in the morning and delivering them Wednesday morning.

If you want to donate cash for me to buy items, I need to have it by Tuesday (12/10) at 0930 am when I leave for work.

Thank you all, and let’s show the community just how awesome SnoRidge really is!!”

Notes:

Check out this very cool video recap of Matt’s pretty exclusive Trans-Provence Mountain Bike Race he just recently completed. Especially dig the SnoRidge training scenes up front. It’s like Wolverine hits a WOD and then rides a bike across Europe. Bad ass!

Video: Matt Patterson’s Trans-Provence 2013 Recap – Pinkbike www.pinkbike.com

Nutrition:

“Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"MoBros"

“MOBROS” for time:

11 Muscle-Ups
30 Overhead Squat (95#/65#)
30 Box Jumps (30″/24″)
800m Run
30 Overhead Barbell Walking Lunges (95#/65#)
30 Swings, Kettlebell (70#/53#)

* Sub 2 C2B Pull-ups for each MU
* One bar per athlete
* Barbell OH Walking Lunges (Alternating in place/Stationary): Touch knee to ground on each lunge
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound

Results

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Namastache:

Movember. One of my favorite times in the gym. Right after all the Halloween costumes of the Frankenchipper begins the time for growing a mustache worthy of Tom Selleck, Ron Burgundy, or Hulk Hogan (at least in my mind). We had over 10 guys grow their Mo this year with everything ranging from the “walrus”, trucker”,”Magnum P.I.”, to the “after Eight”. Next year I hope we get either a “Viking” or a “Captain Hook”. This art of of manliness is also for worthy causes; the fight against prostate and testicular cancer. This year we raised more than a couple hundred bucks as Team SnoRidge MoBros. This was our 3rd annual SRCF Movember with our 3rd exclusive t-shirt and the final day of the month ending with the MoBros WOD. Some of the MoSistas and MoKids supported with their own face-painted staches (thanks Rona!).

MoBros, MoSistas, and NoMos:

The 35 Manliest Mustaches of All Time by The Art of Manliness

Relief WOD

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Snatch

* Power or Squat. Share barbell, alternate work with your partner to find a 1 rep max.

Part 2:

“Philippine Relief WOD” by King CrossFit

In teams of 2 complete AMRAP for 10 minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

* Alternate work with your partner as needed

Advanced RX Class:

Strength WOD:

1RM Snatch

Conditioning WOD:

Solo Version of “Philippine Relief WOD” by King CrossFit

As Many Rounds As Possible in 10 Minutes of:

11 Burpee Box Jumps (24″/20″)
8 Power Cleans (145#/100#)
13 Toes-to-Bar

Results

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Good turnout for the Saturday classes for the Philippine Relief WOD sponsored by King CF. That was a tough, short AMRAP. If you wish to donate please go here for details: Philippine Relief WOD

Next Week’s Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

Video: The two below show great technique and speed in the Snatch

Ben Smith’s 300 pound snatch

Project Mayhem Wednesday Workout – Snatch EMOM

Hump Day

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

2 Rounds for time:

500m Row
400m Run
50 Double-Unders

Results

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“Sean-Bombed” Again:

This Saturday we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.

Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals:

Show your Seahawk and SnoRidge Pride on one shirt! Since the Seahawks are on the road to the SuperBowl and my Skins are in the Toilet Bowl I figured it was a great time to make a 12th Man inspired SRCF T-shirt. I’m pretty happy with how this turned out (after many mock-ups and ideas with our designer); simple and “jersey-like”.

We will likely only do pre-orders for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve). If you aren’t the social media type then post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]

Team Max C&J and Death by Kettlebell

Main Class:

Part 1:

As a Team of 2 you have 12 Minutes to each establish:
1RM Clean and Jerk

* Share barbell, alternate work with your partner to find a 1 rep max

Part 2:

In teams of 2 complete for time:

250 Kettlebell Swings (53#/35#)

Begin Every Minute on the Minute (EMOM) with 1 team member completing 10 air squats then complete as many KB swings as possible (while other partner rests).

* Alternate back and forth each minute until the team has reached 250 swings.

Advanced RX Class:

Strength WOD:

1RM Clean and Jerk

Conditioning WOD:

6 Rounds for time of:

11 Burpees
3 Thrusters (115#/75#)
11 Kettlebell Swings (53#/35#)
3 Thrusters (115#/75#)

Results

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PR Lift:

Today we had a large group of Turkeys trot in a 5k and 1k race. Great turnout and whether you were running with the kids, winning a trophy, PR’ing, or completing your first race it was a great community event. Thanks Moe for getting the SnoRidge peeps their race packets and together for the pics.

CrossFit Goes Global

Reebok and CrossFit, United by Fitness

"Grace" Sandwich

For time:

800m Run
30 Clean and Jerks (Choose Your Load)
800m Run

Results

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Mads Scientist Team World’s coach reveals the strategies that helped his squad win the CrossFit Invitational. games.crossfit.com

“…it was all about our communication and transitions.” ~ Mads Jacobsen

Up and Over

Main Class:

As a Team of 2 Complete for time:

2000m Row
30 Dumbbell Burpee Box Step Overs (40#/25#)
40 Dumbbell Thrusters (40#/25#)
50 Toes-to-bar
60 Pull-ups

* Share DB’s and rower, alternate work with your partner

Advanced RX Class:

Strength WOD:

1/1/1/1/1
Complex of 1 Power Snatch + 2 Overhead Squat

Conditioning WOD:

For time:

1000m Row
15 Dumbbell Burpee Box Step Overs (40#/25#)
25 Deadlifts (225#/155#)
15 Overhead Squats (135#/95#)
25 Chest-to-Bar Pull-ups

Results

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Tough new movement yesterday! Holding dumbbells while stepping up to a box is a challenge that highlights your dominant leg. Adding the burpee just adds to the fun. Both WOD’s yesterday came from watching the CrossFit Invitational competition and getting a little creative.

2013 SRCF Movember T’s. Pre-orders only. There will be no extra’s. Post to comments or on our group FB page if you want one.

MoBros:

MoSistas:

The World is Now Enough games.crossfit.com