Events – Page 36 – SNORIDGE CROSSFIT

"Lift Up Luke"

Strength WOD:

1-1-1-1-1-1-1
Power Clean

Conditioning WOD:

“Lift Up Luke”

As Many Rounds As Possible in 5 Minutes of:
4 Power Cleans (155#/105#)
24 Double-Unders
10 Pull-ups

Results

Today was the “Lift Up Luke” WOD fundraiser for Autism awareness that CF affiliates around the world participated in since this past Saturday. To donate to support the cause and read more about the cause and workout then go check out “Lift Up Luke“.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]

The 6 Most Brutal CrossFit WOD’s by Men’s Fitness Maybe not the MOST brutal, but each of these workouts are high up on the list.

Frankenchipper is on Saturday at 10am! Costume required!

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one performs max reps
Switch after each run
Full squat clean, bar must touch ground each rep
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1-1
Snatch Balance

Then complete:

Every Minute On the Minute (EMOM) for 6 Minutes:
2 Cleans (Squat)

* choose load

Conditioning WOD:

9-6-3 of each for time of:

Bar Muscle-ups
Clean (155#/105#)

Results

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Not really sure what is going on here:

CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Mastering the Bar Muscle-Up: Dusty Hyland

Today is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Hope to see everyone there!

Details below:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Running Dead

Skills WOD:

10 Minutes to practice ring skills:

Choose from: Ring Pull-ups, Muscle-ups, Ring Rows, Ring Dips, Ring Push-ups, HSPU, Skin the Cats, Toes to Rings, Jump to Support, and progressions for any of the above

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:
400m Run
5 Deadlifts (Choose Load)

Post rounds and load

Results

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Quote of the day: “You know Rich Froning can snatch this right?” ~ Rob V. to Justin during yesterday’s back squat strength WOD as they were squatting 300 plus pounds.

An AMRAP like today’s forces you to hustle to get back to the barbell. Choosing your own load to manage sets of 5 helps with scaling correctly to allow you to lift properly without too large a load and keep moving.

I just found out about a fundraiser WOD for autism that is being organized by CF legend Josh Everett (one of the original CrossFit firebreathers) for this Saturday. Affiliates from all over the country are doing this to show their support and help raise funds for early detection of autism and treatment. We are going to program this short 5 minute workout sometime next week for the gym (doing this on short notice this Saturday would minimize participation vs. running it all day for all classes). Anyone who wishes to donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

This Sunday is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Details below:

10/20 Baby Shower:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Photographic evidence that Spencer has secretly been denting the chalk buckets?

Upstream

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)

70 Burpees

Results

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This artful, poetic and inspiring video sums up the passion and beauty of CrossFit:

“Letting Beauty Speak Up Itself” – video [ipod] [mov] [720 HD] [1080 HD]

Any fan with an Internet connection will be able to watch the 75-minute competition on October 26th. In less than a month, Team World will take on Team USA at the CrossFit Invitational.

How to Watch the CrossFit Invitational games.crossfit.com

Tough Mudder Team 2013 (photo by Sam S.):

Events:

10/26 Frankenchipper WOD:

Start thinking about our annual Frankenchipper costume WOD we will run on Saturday 10/26. This is one workout that you must be in costume to participate in! Get creative and get shopping, I can’t wait to see what all of you characters come as.

10/20 Baby Shower:

On Sunday Oct. 20th there will be a dual SRCF baby shower for Meghann and Derek and Christa and Kyle. Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics) and we will do a pot-luck event. Registry info is below. Let Amy, Deb, or Frank know if you plan to come and what you can bring. We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”

Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”

More PR's

Strength WOD:

5-5-3-3-1-1-1
Front Squat

Conditioning WOD:

3 Rounds for time of:

400m Run
10 Thrusters (115#/75#)

Results

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And the PR’s keep on coming. Nice work on the Front squats today!

How Two Handstand Push-ups Cost Alessandra Pichelli $65,000 games.crossfit.com

Events:

Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”

Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”

Snatch Problems

Strength WOD:

2-2-2-2-2
Snatch

* Re-grip between reps, not touch and go

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 7 minutes of:

1 Power Snatch (135#/95#)
2 Overhead Squat (135#/95#)
1 Snatch Balance (135#/95#)

Results

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Deadlifts and pull-ups yesterday definitely effected snatches for some today. That said it was still good to get the work in and focus on technique improvement through both parts of the WOD.

The 2013 CrossFit Games on ESPN re-air Wednesday, October 2nd, at 5 p.m. PT.

Nutrition:

The Advocare 24 Day Challenge starts Saturday 9/28!

What is it? The AdvoCare 24 Day Challenge is a nutritional supplements bundle that is designed to help you detox your body, lose weight, lean out, and improve your health. Fall is here! It’s the perfect time to recharge your body and health and create good habits before the holidays!

Details:

• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.

• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.

The benefits of the Advocare 24 Day Challenge:

• It can be designed for everybody! Whether you are looking for weight management or if you are already fit and want to lose a few inches and lean out.
• Average person loses 10 pounds, 10 inches, & an average 3-4% body fat in 24 days.
• Removes toxins from your body.
• Discover hidden food allergies.
• Naturally replace harmful Candida in the gut with beneficial organisms.
• Reduce inflammation in the GI tract.
• Establish positive eating habits.
• Look and feel great!
• The 24 day Advocare Challenge helps you establish healthy eating patterns, improves digestion and nutrient absorption, and identifies foods that the body cannot properly digest.

Most common transformative changes:

• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood

Common questions:

*Yes, you still workout! You do everything in your normal routine.

*Yes, you still eat the same. Unless you eat like crap. Then, I would suggest cleaning up your diet. And, there are no “specific rules” but it is a detox so it is recommended that you cut out alcohol.

*Yes, non-SRCF peeps can participate! If your spouse, your family member, your neighbor, your friend (etc) is interested in doing the 24 Day Challenge please pass on the information. They are welcome to play with us!

*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.

The COST of the 24 Day Challenge is $253.25 + tax.
The 24-Day Challenge Supplements Bundle:
• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex®
• One box of AdvoCare Spark® – Mandarin Orange
• One box of AdvoCare Spark® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes
• One box of MNS® Max 3, C, or E
• Two bottles of Catalyst®

That’s only $10 a day! And remember, Spark replaces your daily coffee/tea, so you’ll save that by not going to Starbucks!! You will also have Meal Replacement Shakes during your Max Phase so, again, that is money that you won’t be spending.

This is an investment in your health…. The best investment you can make!

**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **

To sign up or for more details or any other questions see Michelle.

1st Pull-up!

Skills WOD:

10 Minutes:
Strict Pull-up or Chest-to-Bar Pull-up Practice

Conditioning WOD:

5 Rounds for time of:

6 Deadlifts (275#/185#)
10 Knees-to-elbows
25 Double Unders

Results

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Congrats to Michelle M. (Mums) for getting her first kipping pull-up today! That’s are big milestone to be proud of. Also congrats to Luanne who hit her 499 and 1/2 WOD on Saturday. Technically it was 500 but I’m not going to count it until she gets her 500 WOD Club t-shirt.

Events:

Christa and Kyle Registry: “We are doing a turquoise and brown for the nursery, with vintage airplanes. Registered at Babies R Us, Target, and Amazon.”

Meghann and Derek: “D & I are registered at babies r us and pottery barn kids. Our nursery is a grey and white safari theme.”

Lisa models her protective chest gear for coaching that Jim dropped off at the box today:

Goat Practice

Skills WOD:

12 Minutes:
Goat Practice

* Pick a skill you NEED to work on and do it.

Conditioning WOD:

For Time:

750m Row
100 Wall Balls (20#/14#)
750m Row

Results

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Congrats to Coach Mark who used his fitness and competed this past weekend in Seattle at the “BeastFest” and battled through 5 WOD’s to finish in 2nd place! He had a tight battle for that podium with some pretty fit men and fellow Regional competitors. Way to kill it Mark!

Mark at BeastFest on the Harbor Steps WOD:

The Reebok Life – Ben Smith Ben Smith does a WOD at Reebok HQ and misses his fridge. (For those who don’t “get it” Ben trained in his small garage gym squeezed in front of a fridge through multiple Games years. The fridge became an icon.)

Nutrition:

The Advocare 24 Day Challenge starts Saturday 9/28!

Details:

• The Cleanse Phase: Days 1-10
This phase helps remove waste, preparing for optimal nutrient absorption.

• The Max Phase: Days 11-24
During the Max Phase, you’ll give your body the best tools to achieve your weight-management goal.

The benefits of the Advocare 24 Day Challenge:

Most common transformative changes:

• More energy
• Weight loss in weight and/or inches
• Less Inflammation/Less Pain
• Better Digestion
• Improved Mood

Common questions:

*Yes, you still workout! You do everything in your normal routine.

*Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.

This is an investment in your health…. The best investment you can make!

**Join us Saturday, September 28th at 10:30 for a short presentation on Advocare and the 24 Day Challenge. Find out about what these supplements can do for you and pick up your products! **

To sign up or for more details or any other questions see Michelle.

Max Rep Snatch

Main Class:

As a Team of 2 Complete As Many Reps As Possible in 14 Minutes of:

200m Run
5 Chest-to-bar Pull-ups
Max Reps Squat Snatch (95#/65#)

* One partner runs 200m and completes 5 C2B pull-ups while the other partner completes max reps of snatch (full squat). Swap each time a partner finishes the run/C2B pull-ups.

Score total reps of snatch as a team.

Checkout WOD:

For time:

50 Double Unders
20 AbMat Sit-ups
35 Double Unders
35 AbMat Sit-ups
20 Double Unders
50 AbMat Sit-ups

Advanced RX Class:

Strength WOD:

1-1-1
3 Position Snatch (Hihgh Hang/Mid Hang/Full)

Conditioning WOD:

Against a 12 min. time limit:

800m Run

10 Muscle-ups or 20 Chest-to-bar Pull-ups
Max Rep Squat Snatch (135#/95#)

Checkout WOD:

For time:

50 Double Unders
20 AbMat Sit-ups
6 Deficit Handstand Push-ups
35 Double Unders
35 AbMat Sit-ups
6 Deficit Handstand Push-ups
20 Double Unders
50 AbMAt Sit-ups
6 Deficit Handstand Push-ups

Results

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Watch: Big Sky, Montana: Snatch Event Focus on Akinwale’s and Panchik’s snatch technique.

New Classes:

Beginning this Monday 9/9 we will be adding two more 4pm classes to the schedule. We will now have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week!

"Hotshots 19"

“Hotshots 19“

Six rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run

Results

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19 people have 19 seconds of silence for the Hotshots 19:

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Thanks to everyone who turned out today to honor the fallen husbands, fathers, and sons of the Hotshots 19. It was a tough workout for a worthy but tragic cause.

The 19 – video [ipod] [mov] [720 HD] [1080 HD]

Archived footage of the “Hotshots 19” Live stream from Prescott, AZ

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes all day.

New Classes: Beginning Monday 9/9 we will be adding two more 4pm classes to the schedule. We will have a 4pm class everyday on Monday, Tuesday, Wednesday and Thursday each week. Remember this starts on 9/9!