Events – Page 55 – SNORIDGE CROSSFIT

"Team Jackie"

In teams of 2, complete 1 round each for time of:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.

Results

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Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.

For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:

Some ideas for people that are trying to stay on track & need some extra UMPF right now:
1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)

2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O

3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you

4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”

CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:

Notes:

This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.

Amazing Grace

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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CrossFit. Boobs. Two of my favorite things. Hosting an event that combines them both? Even better.

Breast Cancer Awareness month is October. This disease is something that for Michelle and I is especially important. M’s mom beat breast cancer over ten years ago. She (along with us and the rest of the family) celebrates her “Re-birthday” every November. That is why Barbells for Boobs is one of the events we host annually. Raising funds to go towards the cause to beat cancer is worth it. Seeing our box full of so many of friends and motivated CrossFitters showing up to work hard for a good cause is priceless.

Anyone who wanted to donate still can. You have two options:

Go here; search for our box and complete the registration
To purchase other gear that also benefits the cause you can go here

“10 things to do to improve your clean and jerk.. from start to finish” by Strive to be Fergilicious: Sage Burgener

CrossFit is holding a workout demo and 2 person competition this weekend at the UFC Expo. Many of the top men and women competed in teams of 2 for 6 WOD’s over two days.

UFC Expo Midday Update – video [wmv] [mov] and Afternoon Highlights at the UFC Expo – video [wmv] [mov]

AM-Bear-RAP

As Many Rounds As Possible (AMRAP) in 15 minutes:

1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)

Rules:

No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
No Thrusters
Must Push Jerk

Results

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Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.

Old Video of Bear Complex:

Bear Complex WOD [wmv][mov] » Sept 25 07

Watch and file this away for rowing and FGB7:

“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]

“BAM. Wallball.” ~ Angela Hart

Notes:

Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.

October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
To purchase other gear that also benefits the cause you can go here
Show up at 0930 or 1015 on Saturday and run through Grace
If you do not wish you donate you can still complete the WOD

"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:

5 Rounds for time:

9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)

Results

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FGB make-up:

Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.

Keys to a Clean (Full Squat):

Deadlift set-up on the bar
Engage your traps and keep your back and core tight
Pull the barbell off the floor with straight arms into an upward shrug and extension
At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
Quickly and forcefully “pull” yourself under the bar and into a squat
While pulling under the bar rotate your elbows around the bar
Bar should land in the rack position with loose fingers and elbows up
Stand up to complete the lift

In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out.

Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]

Water Wings

5 Rounds for time:

30 Air Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (135#/95#)

* RX+ option: 6 Rounds at 155#/105#

Results

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Quote of the day:

“Regularly learn and play new sports.”

Lindsay demonstrates great swim technique at the SRCF Swim Clinic today:

Today was the SRCF Waterboarding…Drownproofing…I mean swim clinic! Lindsay and Dustin put on an amazing clinic for 12 CrossFitters that had a very structured focus on technique, drills, breathing, body position, propulsion, and more. Everyone who went said they not only had fun but learned a lot and came away with many things to work on to improve their swimming. Thanks to both of you two great swim coaches for organizing, planning, and coaching this event! We must plan another one soon.

Choose Your Snatch

For time and load:

800m Run
Snatch (Squat) 30 Reps
800m Run

Results

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Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!

We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.

Michelle getting a class ready for some PVC action:

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara “P-bar Man Test” – video [wmv] [mov]

Jeremy tackles ring HSPU in “Meadows”:

Events:

This Saturday you have three workout options to choose from; swim, run or WOD:

The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)

Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Fight Gone Bad 6

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14# to a 10’/9′ Target)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Results

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Today was Fight Gone Bad 6!

Today four affiliates, one garage gym and over 61 athletes came together to complete Fight Gone Bad 6 for a truly worthwhile fundraiser. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Devotion, and Imperial CrossFit collectively raised $1000 today in donations. This does not take into account the $2500 raised online from SRCF and from the other boxes!

Today couldn’t have gone much better. Huge turnout for a day that ran smoothly and finished a little earlier than anticipated due to having more stations and judges to run athletes through, people warming up and being ready, and plenty of awesome cheerleading. In the end we had good weather for 61 athletes, a total crowd of 100 or so through the day, a ton of PR’s, and a sense of purpose towards the reason we were all doing this. Raising funds for the families of our Special Operators who sacrificed and were lost in battle is a pretty worthy cause. In total CrossFitters worlwide helped raise in excess of $2 million for 3 charities! (* all cash raised today will be donated to Sportsgrants via those who registered online; all checks will be mailed in directly to Sportsgrants with an accompanying donation form)

Another highlight was meeting and watching so many who represent so many different boxes come together and grow the larger CrossFit community. If you were a visitor today we hope you enjoyed it, crushed the WOD, and made new friends. There were tons of pics taken so if anyone wants to share them please do, either by posting a link to any online albums to comments or sharing via Facebook. Getting so many of us together means we just have to plan more inter-affiliate WOD’s or throwdowns.

Thanks to everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Fight Gone Bad 7 in one year!

Top two scores (Men and Women) below, for overall results see the link above:

Jake Fields – 421 Rx (CF Devotion) Annie Malone – 331 Rx (Yelm WOD Dogs/SRCF)

Plenty of Fight Gone Bad 6 Pics:

Ring Work

Choice of WOD’s!

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
15 Supine Ring Rows

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box or sclae the height of rings.

Or:

AMRAP in 20 Minutes of:

400m Run
7 Muscle-Ups

Results

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The Ring Row is an overlooked exercise. It’s benefits are many: from developing the pull-up and building strength and stability in the upper back, lats, arms, forearms and “core” to teaching an athlete the importance in mastering the ability to move their own bodyweight in a dynamic plane. This exercise is easily scaled to different ability levels and given practice and consistency these can be a great skill/strength work either pre or post WOD to work on getting that dead hang, kipping pull-up, or chest to bar pull-up.

Teri demos the ring row to a partial supine position:

Saturday is Fight Gone Bad 6! Who’s ready?

Fight Gone Bad 6: Have you reached your fundraising goals yet? If you are participating please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate.

Go Time: Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time.
If you can come after 1030 then please do so! This may help avoid the “crush” of early arrivals.
When you arrive please sign up on the whiteboard then hit the warm-up.
Each person will have a coach/judge.
We will brief movement standards, scaling levels, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation.
We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. We will get EVERYONE through!
Please be patient in the event it’s crowded, we will have things moving fast and will do our best to make it smooth with each wave.
Feel free to hang out, cheer, and party rock with your fellow CrossFitters! How can you not be excited for this?!

We will be joined by the studs and studettes of Compound Fitness, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. This WOD will also be taking place in Affiliates, gyms and garages worldwide! Don’t miss it!

Tonight was the “coaches run” of Fight Gone Bad to allow the coaches to devote their time tomorrow to coaching and judging you! Michelle, Moe, Rona, Mark, Jeremy, Kim, Jake and I all fought the good “Fight”. We used the same standards, called no-reps, hit PR’s, celebrated with high fives and chest bumps, and had an overall great time (post WOD). Special thanks to David, Rob, Justin, and Andrea who all came by to cheer and help out.

Pre FGB Party Rocking:

Coaches Row:

Pukie? Not quite:

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.

"Bottom to Bottom Tabata and a Mile"

“Bottom to Bottom” Tabata Squats

Immediately after rising up from the last tabata squat complete:

1 Mile Run for time

* Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position.

Results

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Coach Brinkley (left) tells Josh to get in the proper rest position:

From CF.com: “The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!”

Watching the 6pm crew stumble out together for their mile run immediately after the tabata squats was like watching a herd of newborn baby cows.

Big congrats to Derek who not only got his first muscle-up tonight, he got FIVE!!!

WOD Demo with Dave Leys – video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment– video [wmv] [mov]

Notes:

We exploring some schedule changes this fall that would remove the 6am class (due to lack of consistent participation) and add 7pm class times to Monday/Wednesday. This would not impact our Wed. 7pm Mobility WOD as we would move this class upstairs. We are also bringing back CF Kids soon! Stay tuned.

No Rep. Chin is not over.