Events – Page 42 – SNORIDGE CROSSFIT

Team Task Priority "Fight Gone Bad"

Main Class:

Teams of 2 complete for time:

100 Wall Balls (20#/14#)
100 Sumo Deadlift High Pull (75#/55#)
100 Box Jumps (20″)
100 Push Press (75#/55#)
100 Calorie Row

* Alternate work as needed, one works at a time. Complete total reps in order as a team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes:
1 Clean (Squat) + 1 Hang Clean (Squat) + 1 Push Jerk @ 70-80% 1RM

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

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2 time CF Games winner (Soon to be 3?) Rich Froning PR’s his C&J and Snatch:

Rich Froning 370 and EZ 335 C&J PR

“I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300.”
–Rich Froning, after snatching 300 pounds – [video]

Eric S. won our Stop the Slop Nutrition challenge with a weight loss of 19 lbs. in 30 days (8.45% change in bodyweight) by following a strict Whole30.

Here’s his story:

“SRCF – Stop the Slop” by Eric S.

It’s funny the other day when I thought about writing this essay about what I learned over the past 30 days, I thought of some lyrics. “I learned a lot about livin and a little about love.” On January 7^th I saw a post in the SRCF Facebook page about bringing your money for the challenge, I had no idea what I was getting into but I love a challenge so I went to the bank and came prepared for the WOD. I weighed in (which I hate to do) and saw a result of 230.8, which was disappointing seeing as 6 months ago I was down to 220ish when I did the Advocare 24day Challenge. With the weigh in past me I hit the WOD pushing myself as hard as I could. It seemed to me as it was a race between Derek G and myself I could hear Jim M in the background yelling go D-Eric (sounding like a combination of both our names) we hit the run and I finished with 14:27 on the clock. Now the hard part began.

When I got home that night I had no idea what the whole30 challenge was, what Paleo was, or anything. I scoured the web for hours that night devising a plan of how I was going to kill this challenge. The next day I struggled to find things to eat while working in the field, but that night I hit up PCC and Metropolitan Market and stocked my fridge full of goodies, purging the negative stuff to the garbage. For the next 4 weeks PCC and MM received a ton of my money, Pinterest absorbed a lot of my time as I found great recipes to use for breakfast, lunch, and dinner. I learned that I could still eat amazing meals while having them be well balanced and great for your body. Everywhere I went I became a label detective, I figured if I found something that I either A. Couldn’t pronounce, or B. Had to look up to see what it was it didn’t need to be part of my life.

In junction with this great new diet I started taking some supplements, Pure Pharma O3, M3, and D3, along with a Multi-Vitamin. Throughout the whole process I could feel my body change, my energy and wellbeing was way up, and I began to love the person that I was even more. Throughout the WODs I felt stronger, I felt like those last reps I would struggle on came easier. I think part of the challenge was to not weigh in, but I couldn’t help it, my mom when she was here months ago had purchased a scale, for the longest time I had never had one, but it was there. When I could feel my clothes drastically getting roomier, I had to see what I had accomplished so far. The more and more I checked the more challenged I felt to get a few more off each time.

Some other things I learned about cooking itself is the different types of Oil’s to use. I had no idea how bad PAM spray was, so I tossed it all out and switched to pure coconut oil. Using real seasonings to make up what I use to buy pre-made. As far as foods go organic vs. non-organic. I had no idea about cured vs. un-cured bacon. I learned to love Coconut milk over regular milk and minus the protein coconut milk has just as much nutrients if not more than regular. Lastly, portion control while cooking. If I only make enough for the one meal or if I’m making a large batch of something I would pre-package and put it in the fridge to save myself from over eating. With that being said I have felt the change in my body to where I feel full with that portion now.

Ending this challenge it felt like such a great success. I have intrigued my family and friends to try living a Paleo lifestyle, with the results that I accomplished in the 30days it inspired them to do the same. Over the last week and a half of the challenge my mom was here from California and she truly supported me by really getting to know what the whole30 challenge was, and she stocked my fridge full of food she made that was compliant. I remember the morning of the 5^th I woke up logged in to BTWB to log my daily results and saw “Stop the Slop” for the Daily WOD, I had prepared myself thinking it was on Thursday the 7^th, I was slightly disappointed thinking that I wasn’t going to PR because I had missed a week of WODs due to working late every night, but I wasn’t going to let that slow me down. Walked in hit the weigh in and couldn’t believe what I saw on the scale 211.3!!! I was like are you kidding me, that gave me the extra drive I needed to rock this WOD. Hitting a 1:09PR after completing with 13:18 on the clock I felt so accomplished.

Hitting the bell on the way out to ring in the PR out loud was the end of the 30 day challenge, but it was defiantly not the end to my new lifestyle. I will continue the way I have been eating because I have already become accustom to it and I love the results that it produced. But when I go out that doesn’t mean that I can’t have a treat meal every now and then. I just want to thank SRCF for holding this challenge and encouraging me in this new lifestyle. The slop has stopped!

Michelle and Rona celebrate their 100th warm-up together:

"Pushing Helen"

Skills WOD:

12 minutes Muscle-up practice

Conditioning WOD:

3 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups

Results

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Greg M. won our Stop the Slop Essay challenge. Here’s his story:

“I think we’ll call it…” by Greg M.

“I think we’ll call it…” Those 5 words concluded my first CrossFit WOD
– a DNF after 19 minutes of ‘Baseline.’ I
only completed the first round, plus the 400m run, 40 air squats, and 5 of 30
sit-ups in the second round. Tom mercifully
ended the debacle at that point. Thanks
to my cramping abdominals (a brand new experience for me) there was no chance I
could continue. I embarrassed myself
countless times before that night and plenty of times since (teeth-to-bar
pullups anyone?), but the 20 minutes I spent in the fetal position on the floor
of the box, choking down some Vita Coco coconut water and trying to coax my
muscles to stop spasming are among the lowest moments I can remember. I spent the subsequent 90 minutes on the floor
of my living room, back in the fetal position, alternating between tears and
curses towards CrossFit in general, my wife for convincing me to try CrossFit,
and myself for allowing my physical
conditioning to deteriorate so terribly.

Regarding my CrossFit
journey, “I think we’ll call it…” practically
dead on arrival.

Coach Glassman and Dave Castro
would have labeled me a deconditioned athlete.
I think “deconditioned” is my least favorite word in the English
language. It was the perfect, miserable
description of me just before I began CrossFit.
Growing up, my entire identity revolved around being a highly
competitive athlete – multiple sports per season, multiple teams per sport,
travel and select teams alike, and accolades and trophies to fill my
bedroom. After choosing academics over
sports in college, I no longer had the forced discipline of practices and games
to maintain my fitness. Natural ability
kept me competitive in intramurals and pickup games, even when stamina and
strength began to wane. The pounds
packed on, but there was no motivation to change things.

Regarding
my fitness just before finding SRCF, “I
think we’ll call it…” a lazy, lethargic descent to deconditioning.

I would guess I fit one of the most
common stereotypes for people who wash out of CrossFit boxes after trying it
for a short period of time – former athletes who overestimate their (long
dormant) abilities and underestimate the brutal “fun” of CrossFit. In my mind, I was the same skilled, fit,
accomplished athlete that I was at 18.
In reality, I was a career corporate desk jockey who hadn’t trained for
anything physical in over 10 years. After
the first 2 OnRamp WODs (spoiler alert! Yes, I did drag myself back), I can
only describe my mindset as wholly discouraged.
I wasn’t sure I could overcome the pain, embarrassment, and fear before
giving up on CrossFit. My pride and
arrogance almost led me to miss out on a life-changing physical transformation
over the past 10 months, culminating in amazing gains (for me) over the past 30
days.

Regarding the
chance to return to fitness, “I think
we’ll call it…” nearly a missed opportunity.

Thankfully and fortunately, due to
the encouragement of my wife and coaches and the community of the kind folks at
SRCF, I downed a healthy dose of humble pie and kept coming back. There are continuing low points – typically
involving long metcons, movements (nearly all of them) restricted by my
legendary lack of flexibility, and any WOD with lots of bodyweight movements. I’m pretty sure just about every movement we
do at SRCF is still on my “goat” list… especially those damn bodyweight
movements. But I also started to
experience some glimpses of progress and encouragement – especially when I felt
my long dormant athletic abilities re-emerging.
A PR on a strength movement here, an unbroken set of wall ball shots
there, a progression from green to blue to red bands for pull-ups, a first Rx
WOD, or max effort shuttle runs (my freakishly long arms and legs give me an
unfair advantage on those shuttle runs – the only non-goat I’ve discovered so
far). I keep hoping to walk into the box
and see “100 free throws for time” on the whiteboard. Alas, Tom hasn’t read my mind on that yet
(though it would be interesting with the 20 pound medicine ball!).

Regarding my
outlook on CrossFit, “I think we’ll call
it…” a corner turned.

More than the physical lows and
highs however, the greater revelation to me has been the intense mental battle
that accompanies each WOD. Despite working
in the Internet and technology industries my entire career, I’m still not a
subscriber to Beyond the Whiteboard. I
have the marble notebook on the box bookshelf to prove it, 143 workouts and
counting. My fear is that I’ll see
workouts posted early in the day and mentally convince myself that I can’t make
it to the box. So I’m sticking to the
old paper and pen tracking method for now.
Everything on the whiteboard seems overwhelming at first glance. But through a focused warm-up, consistent,
impactful coaching cues and encouraging compatriots, the mental battles become
easier and easier to fight even as my lungs and muscles scream for relief.

Regarding the
challenges posed by CrossFit, “I think
we’ll call it…” more mental than physical.

All these
lessons led to this past month, the “Stop the Slop Challenge.” It’s been a fascinating opportunity for me to
learn about and test myself – in what I eat, in how I perform, and in how I
respond to the cravings and challenges from temptations (I have a world
renowned sweet tooth, which wasn’t going to be satisfied by the Whole30). 30 days didn’t seem untenable though, so I
signed up. On the eating side of the
challenge, I won’t hide the fact that it was a struggle and was interrupted by
a couple of birthday-induced cheats. The
first week was an awful, detoxifying experience as processed sugars worked
their way out of my system. I couldn’t
tell if I’d succumbed to the latest zombie virus going around, or if I’d really
eaten that much “poison.” I can honestly
say though, that after 30 days I notice a clear difference. I’m now at a weight not seen on my scale
since high school. Despite struggling
with headaches my entire life (I carry Excedrin with me at all times), I’ve not
had one in weeks. And I’ve also
discovered that, under the facial fat that melted away, I have actual
cheekbones (also not seen since high school)!
On the performance side, I had a chance to revisit my old friend
‘Baseline’, who brought along her friend ‘Grace’. As an indication of how far I’d progressed
from last April to early January, I finished the entire WOD faster than when
Tom called time on my failed, first WOD 9 months earlier. After the re-test this week, I improved the
time by another minute and 17 seconds (but who’s counting?). Not enough to take home the Performance
portion of the Challenge (did I mention I was formerly an athlete, and highly
competitive?), but a clear indication that fitness was returning.

Regarding
my CrossFit journey now, “I think we’ll
call it…” an amazing, frustrating, challenging, encouraging, and humbling work in progress, thanks to a
tremendous community of friends and coaches at SnoRidge CrossFit.

PR Bell with Debra:

"Stop the Slop Challenge" 2013 Winners

Skills WOD:

7 minutes Handstand Push-up practice

Conditioning WOD:

5 Rounds for Time of:
30 Double Unders
25 AbMat Sit-ups
20 Box Jumps (24″/20″)
15 Pistols

Results

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We have a winner(s)! The results are in.

The Nutrition Challenge winner is Eric S. with 8.45% change in bodyweight over the course of the challenge. That’s a change of over 19 lbs. lost in 30 days! Eric stuck to a Whole30 by reading up, hunting and gathering, and then diving right in.

The Performance Challenge winner is Allison with a hey-uge 20.11% time improvement in the “Clean and Jerk Baseline” WOD. She PR’d by close to 5 minutes in the rematch!

The 30 Day Stop the Slop Essay Challenge winner was a very tough and close choice. Each and every essay that was submitted was well written, sincere, and powerful for us as coaches to read. The essays were to include the individuals experience over the 30 day challenge as well as the impact it had on them. After a vote the winner of the Essay Challenge is Greg M. To everyone who submitted one please let me know if we can share it with the gym by posting it on this website (last names will be edited out and any other info requested of course). Each and every testimonial is motivating but I understand if you want it withheld.

Almost universally each participant saw improvement over the past month. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!

Congrats to each of the winners! Here is what they win.

Each person will receive the following:

A choice of a $125 gift certificate to either Reebok CrossFit, Rogue Fitness or lululemon athletica. Happy shopping!
A choice of Stronger Faster Healthier Fish Oil or a bag of SFH Pure Whey Protein powder
SRCF water bottle

Fist bumps and butt slaps to everyone who participated in our 3rd annual challenge. For those who didn’t jump in next time don’t stand on the sideline. Get in the game!

Over Easy

Main Class:

Teams of 2 complete:

10 min AMRAP #1:

200m Run
Max Rep Overhead Squat (95#/65#)

–2 Minute Rest–

10 min AMRAP #2:

200m Run
Max Rep Rope Climbs (15′)

* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.

** Sub 2 Supine Rope Climbs to each Rope Climb.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM

Conditioning WOD Pt. 1:

12 Minute Cap:

3 Rounds for Time of:
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)

Rest 2 Minutes, then complete Conditioning WOD Pt. 2:

6 Minutes to complete:

800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)

Results

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Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.

Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made!

What are the CrossFit Games? What is the “Season”? Find out here:

The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!

“To Find The Fittest” – [video]

I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.

"Death by Thruster"

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Death by:

Our 30 day Stop the Slop Challenge is officially over! Thanks to everyone who participated and bought in. We will announce winners by Monday as soon as we determine the Essay winner. Just like last year we will have one winner in the Nutrition Challenge, one in the Performance Challenge, and one in the Essay Challenge. We have received many incredible and well written essays that make it incredibly hard for the coaches to pick a “winner” from. All of you are winners and we applaud you for writing them. Beyond the competition the hope is that for those who wrote them will now have something to look back on for experience and will be motivated to stay with it and carry on.

CF Games:

Regional dates and venues are announced!

The Regionals are the semi-final round for the CrossFit Games season. The top 48 men and women and top 30 teams from each region in the Open will be invited to compete in a live three-day competition.

The CrossFit Games North West Regional will take place May 31, June 1, and June 2 at The ShoWare Center in Kent, WA.

Announcing the 2013 Reebok CrossFit Games Regional Schedule

Upside Down

Skills WOD:

Every Minute On the Minute for 10 Minutes:
3 Handstand Push-ups

* Scale HSPU depth to parallettes, or use 1 abmat / kip, DB or KB heavy press

Conditioning WOD:

3 Rounds for time of:
12 Front Squats (135#/95#)
12 Burpee Box jumps (24″/20″)

Results

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The PR’s continue this week as the recent dip/push-up skill work and overhead/push jerk focus has led to PR’s in knocking out handstand push-ups. If you just got them today keep practicing these regularly so the sub of strict presses will be a thing of the past.

PR:

Attention Stop the Slop Stragglers:

Thursday is the last day of make-ups/weigh-in’s if you paid and are participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
Once that is completed we will announce winners and prizes by Saturday

“Coaching the Squat: Points of Performance” with Katie Hogan – video [wmv] [mov] [HD mov]

CrossFit Barbie, an idea by my daughter (built with a little help):

"Stop The Slop" Re-test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Quote of the day: “Shake and bake!” ~ Ricky Bobby

Today we officially end our annual 30 day “Stop the Slop Challenge”. I counted 26 PR’s from those who completed this WOD a month ago, with two that were just off a PR. The Performance Challenge race is tight! Alternating to judge each other was good prep for the CF Games Open.

We will have make-ups/weigh-in’s available through NLT Thursday if you didn’t make it in today but were paid and participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
Once that is completed we will announce winners and prizes

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days are done” and go back to unhealthy habits. You have just completed one month of making positive changes! Continue to eat clean, natural choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can sweat it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food. Make sure if you follow a paleo diet 80% or 90% of the time that it really is 80-90% of the food you consume.

Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Stay consistent in your mobility, rest days and sleep habits. Train often and smart. Your performance in workouts and training has improved, your body is leaner, and lifts are all going up (just look at the recent 1RM tests). Stay on schedule and get in the gym.

If you are motivated by the changes you have seen personally then stick with it. Anyone can be cool, but awesome takes practice!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9

Busted!

Notes:

If you haven’t done so and are thinking about competing then sign up for the Open (3/6 to 4/7)!

After signing up join the SnoRidge CrossFit Affiliate team. Right now we are in 16th place with 16 people on the team.

Cost is $20 per athlete. Remember this is “Open” to all of you. You will see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another. Stay RX each week to stay in the Open!

One More Day!

Strength WOD:

2/2/2/2/2
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time of:
500m Row
400m Run

Results

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Tuesday is the official end of the 30 day Stop the Slop Challenge. We hope all you don’t actually “end” anything however and continue to eat clean, exercise often, recover better and make these lifestyle changes last.

For the re-test you will pair up to help push each other while ensuring good movement and keeping count. We will have make-ups available through NLT Thursday if you can’t make it in Tuesday. If you haven’t paid the “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes! Even the kids are excited!

Notes:

“What Is A CrossFitter?” by CrossFit Lisbeth

The mechanics of the HBBS:

A Couple of Jerks

Strength WOD:

2/2/2/2/2
Push Jerk

* Limit load to what you can safely re-rack onto your shoulders

Conditioning WOD:

21-15-9 Reps of each for time of:

Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)

Results

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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.

“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]

Nutrition:

This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map

Whole30^® Approved bacon by Whole9

CF Events this weekend:

From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.

This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!

OnRamp

Please email us if you are interested in signing up for March. There are 4 spots open beginning 3/5.