Events – Page 53 – SNORIDGE CROSSFIT

Take the OnRamp to SnoRidge CrossFit

ONE SPOT REMAINING!

Goodbye Elements, hello OnRamp!

Where we previously had our “Elements” plan which consisted of 3 one hour sessions with a coach and then led to entry into our normal group classes as our starting point we have changed this to our new “OnRamp”. Our OnRamp is a program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)
Limited to 5 people per On Ramp in a group format class
Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)
Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.
Movements include weightlifting, gymnastics, and cardiorespiratory endurance exercises such as squat, front squat, overhead squat, clean, snatch, press, push press, push jerk, deadlift, sumo deadlift, box jump, medicine balls, kettlebells, push-ups, pull-ups, rings, sit-ups, lunges, rowing, running, jump rope, etc.
We focus on drilling technique and safety before ramping your intensity levels or increasing weight
Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level
Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)
Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email at snoridgecrossfit@comcast.net or come in the gym.

Week 1: Tuesday 1/10 and Thursday 1/12 at 7pm, Saturday 1/14 at 8:30am
Week 2: Tuesday 1/17 and Thursday 1/19 at 7pm, Saturday 1/21 at 8:30am

Why wait? 3-2-1 Go!

Contact us and register on MindBody for OnRamp now!

Merry Christmas! (Now dial in your nutrition)

Too many insulin spiked egg nogs and Christmas cookies?

Alright people for those who are wanting to clean up their nutrition after the cookie filled Holidays then what better way to start off 2012 than with a 2 hr. discussion about the benefits of eating cleaner?

From King CrossFit:

“King CrossFit will be hosting a Nutrition Discussion on January 2, 2012 at 6:00pm with Todd Widman, who is a CrossFit Headquarters Certification Staff Trainer. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.

Monday 1/2/2012 at 6pm
Cost is $10
The nutrition talk will last roughly 1.5 to 2 hours
2230 Lind Ave SW, #100, Renton, WA 98057
Please no children
Bring your questions!

This is an open event anyone may attend, but please RSVP.”

We highly recommend going. He’s not only a friend; Todd is a top CFHQ Trainer who talks nutrition in a very practical and knowledgable manner that will help you to easily implement it. Todd Widman has come to SnoRidge and hosted this talk before for one of our nutrition challenges and several of you have also gone to hear him at Imperial CF, CF Belltown and Rainier CF.

Starting the 2nd week of January we will be kicking off a 30 Day Nutrition Challenge. Details TBD but it will involve you being challenged to eat better, with the goal of seeing how changing simple things can lead to life changing results.

"12 WOD's of Christmas"

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.

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

Results

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Big turnout for the Christmas Eve WODapalooza today! Almost all of you managed to fall into the rhythm of the 12 WOD’s of Christmas. The first five days of exercises were barbell movements that are meant to be a “barbell complex” where the sequence of movements progress together. It pushes 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. This workout was a gasser that got tough in those middle rounds.

The other way to stay on track was simply to sing the song to yourself as you worked out. Or in Sean’s case just have Jeremy sing a dirty version for you:

We hope you all had a safe Christmas Eve and spent it relaxing with your loved ones!

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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We don’t do abs.

Tomorrow is the 12 WOD’s of Christmas at SRCF! The 0930 class is FULL and if you didn’t sign up expect to wait. The 1045 class is also full but we will run a second wave as needed.

Dress in layers and be prepared to work outside. No whining.
Be patient if it’s crowded and wait upstairs or in the lobby.
All of Santa’s Little Helpers must be on their best behavior or a full report will be filed with the Elf Ministry.
Monday 12/26 we are closed!

No post tonight, we are wrapping presents and finishing Christmas cards for time!

Team "300" and "Lynne"

Main Class:

Partner up and complete “Team 300” for Time:

25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135#/95#)
50 Kettlebell Clean and Jerks (35#/26#) Alternate 25 reps per arm
25 Pull-ups

* Athlete 1 begins a 400m run while Athlete 2 begins completing the listed exercises above. Switch after Athlete 1 returns from the 400m run and continue to alternate working/running until all reps are completed.

Advanced RX Class:

“Lynne”

5 Rounds for Max Reps:

Bench Press (Bodyweight) for max reps
Pull-ups for max reps

* Rest as needed between rounds, no rest between bench and pull-up max attempts

Results

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Feet down and feet up – Benching and Floor Wiping:

Yesterday after the Main Class but before the Advanced RX Class everyone kinda milled around. People kept asking when Michelle was going to show up (I know it’s a surprise that she was late for once). I assumed it was just that all the women (plus Sean) really wanted to get their chatting on. When she finally walked in everyone gathered around and surprised us with a Christmas surprise that Santa could not top: a date night off from the box, kiddo and dog; reservations at the Westin hotel, massage for two and a classy dinner!

We are extremely thankful and humbled by the incredibly generous Christmas gift from all of you in the SnoRidge family. Thank you all for everything and we can’t wait for our night out in a couple weeks. We love you guys! Jingle BAM!

Notes:

Christmas Schedule:

Normal week Monday through Thursday
Friday 12/23 we will only have 0830/0930/1130 classes, no PM Classes!
Saturday 12/24 will be our Annual Christmas Eve WOD and we will have 2 class times, please sign up on the whiteboard:
- 9:30 am and 10:45 am (No Advanced Class, sign up for one of these times in the box)
Monday 12/26 we are closed!

This box is amazing. Even cooler is they live in it. “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov]

Jeremy having fun with Handstand Walk Sled drags:

Press Series

For time:

800m Run
15 Strict Press (95#/65#)
800m Run
15 Push Press (115#/75#)
800m Run
15 Push Jerk (135#/95#)

* No Split Jerks. Must strict press, then push press, then jerks. One bar per athlete, change your own weight.

Results

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From CrossFit main site today. From L to R:

“Solid. Weak Core. Tight Shoulders.”

Pre-WOD Skill work and instruction emphasized the overhead press series and the proper start to finish position of each lift. Avoiding the common faults as well as emphasizing each lift during the WOD made this a great “teaching WOD”. Push press the strict press? No rep. Jerk the Push Press? No Rep. Forcing each distinct movement and making the athlete manage the load on the bar became an exercise in focus and attention to detail.

Notes:

Read “Ya Gotta Believe” by CrossFit Dad aka Rob. If you didn’t see it he made the CF Affiliate Page with his Xmas Tree overhead squat yesterday too!

This looks and sounds awesome. A big CrossFit World Tour and Party? Let’s hope they hit Seattle or Portland as one of the stops.

Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov]

Dual AMRAP's

Main Class:

As Many Rounds As Possible in 9 Minutes:

15 Box Jumps (24″/20″)
15 Deadlifts (185#/135#)

Rest 3 Minutes then complete:

As Many Rounds As Possible in 9 Minutes:

200m Run
10 Knees-to-Elbows

Advanced RX Class:

As Many Rounds As Possible in 20 Minutes:

2 Muscle-Ups
4 Wallball 2 for 1’s (20#/14#)
8 Box Jumps (30″/24″)

Results

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Gorilla Games Girls:

Congrats to Lucy and Sangeeta who competed this past weekend in the Gorilla Games at CF Amped! Both completed three WOD’s that included some heavy stones, front squats, rope climbs, deadlifts, running, rowing, and box jumps as well as some obstacles to get over during their runs. They represented themselves well and had some great support from Team Squatch cheering them on. We are all proud of you for getting another competition in the books!

Sangeeta climbs, Lucy pulls:

Heavy Day

Strength WOD:

3/3/3/3/3/3/3
Front Squat

Checkout WOD:

None! Work on a gymnastics skill for 10 minutes

Results

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No checkout today. Emphasis was on getting heavy and not rushing your lifts. When squats were over it was focusing on a goat and working a gymnastics skill or bodyweight movement.

Saturday will be the Gorilla Games at CF Amped in Bellevue and Lucy and Sangeeta are competing. Come cheer them on! Later that night will be our Paleo Potluck and Ugly Christmas Sweater Party at 7pm that Amanda and Mike are hosting. If you need info ask in the box.

Mark performing GHD Wall Balls (yes this is a movement he did in a workout):

In thinking about what to write about I came across this post on the CrossFit Affiliate blog. It resonated with me as a CrossFit Affiliate owner and thought it was worth a read.

A CrossFit Affiliate Viewpoint: “Lighting Fires” by Josh Bunch of Practice CrossFit.

Almost ten years ago I said, “I want to open a gym.” Two short years later my Mom sent me a card that said “I know you will have your gym one day.” I still have that card. Four years ago I opened Practice CrossFit in part because I never stopped believing I could, but also because I surrounded myself with people who believed in me.

The first day on “MY GYM FLOOR” was more special than I could have dreamed. I remember how the new rubber mats smelled, and now every time I smell fresh out the bag stall mats I think of that day. The sound of the first bumpers hitting the floor was better than any music I had ever heard. Throwing “MY DOOR” open on the first day, writing on a virgin white board, witnessing our first sweat angel was a feeling I pray my friends will experience. I pray I can help them experience that.

The second day on “MY GYM FLOOR” was less special. I learned what paying bills is. I learned what it means to sign a lease that favors the lessor, not the lessee. I learned what paying a loan back feels like. I learned what freezing your pipes costs when you try to save money on heat in the winter, in Ohio. I learned that everyone else expected me to run a business when all I wanted was to follow my heart.

Continue reading “Saturday 111203”

"MoBros"

Quote of the Day:

“With great mustache comes great responsibility.” ~ Family Guy

“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#)

* MU are full turnout at bottom (Sub 2 C2B Pull-ups for each MU)
* One bar per athlete
* Barbell OH Walking Lunges: Touch knee to ground on each lunge, support barbell in strong OH Position
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound

Results

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Hand Brushed, Face Grown:

Movember, because every man deserves a little luxury.

Well it’s in the books. Credit goes to Rob for the idea of creating a Movember themed WOD to close out the month where a lot of money was raised by Team Squatch-stache on behalf of fighting prostate cancer. Thanks to our MoSistas who gave their full support all month. That was one fun month of torturing and simultaneously thrilling the ladies. A month of walking past people and having those double-takes turn to knowing looks of approval, nods of understanding, and averted gazes of shame. Almost daily the question of “why do you have a lip sweater” turned into opportunities of educating someone about the cause of Movember while also making them feel just a little jealous of the ability to look stache-tastic. Only 11 months to go until Movember returns!

Life without a mustache is… well, just life. Life with a mustache… you’ll just have to join the club!

Happy Birthday Debra!

As Many Rounds As Possible in 15 Minutes:

200m Run
11 Sumo Deadlift High Pull (95#/65#)
26 Air Squats

Results

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Happy birthday Debra and hope you enjoyed your squats and “rowing”. Sumo Deadlift High Pulls make for a suckier version of rowing. You can’t say you didn’t get what you asked for.

Tomorrow is our “MoBros WOD” for Movember. If you are sporting a lip sweater of luxury, make sure you get a picture taken before, during, or after the WOD. For those without, no worries you still get to do the workout too!

Notes:

If you are wondering about the upcoming “Pre-Open” CF Competition in January at Lynnwood CrossFit, read yesterday’s post.

Advanced RX Test: I will run those interested through Friday 12/16 at 7pm. I can take no more than 4 people. First 4 to sign up by posting to comments go first. Follow up test will be sometime later for those who miss it.

“Reebok’s Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives” by Patrick Rishe, Forbes.