Events – Page 62 – SNORIDGE CROSSFIT

Games Open Info for SRCF

ATTENTION: Schedule Change:

For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will be 9:30am to 10:30am!

CF Games Open: 3-2-1 Go!

2011 CrossFit Games Open Process and Schedule:

What is the CF Games Open? It is a 6 week Worldwide Competition that begins the process of finding the “Fittest Man and Woman”

Dates and Schedule: The Open begins Tuesday March 15th at 5pm PST
- Open runs for 6 weeks: 3/15 to 4/24
- Each Tuesday the WOD is announced for the week (Tues 5pm to Sun 5pm)
- Athletes have two basic options: Film each WOD on your own with a judge or go to a registered CF Affiliate and be judged
- Enter your results to a website that ranks everyone by region and the world
- Top 60 men, 60 women, and 30 teams advance to compete in the Northwest Regionals at the Puyallup Fairgrounds (June 10-12)
  - NW Region is comprised of WA, OR, ID, MT, WY, AK
- Top Regional competitors worldwide advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse

Registration: All athletes must register on the Open site (link below) NLT than 3/15
- After registration join the team “SnoRidge CrossFit”
- WOD’s must be done “As RX’d” each week or you are OUT of the running!
- Each person’s score will help the Team!

Cost: Open is $10 per athlete

SnoRidge CrossFit Team Squatch Participation and Rules:

Schedule:
- Each Wednesday the WOD for the box will be the CF Games Open WOD for that week
- Competitors have the following options to officially complete the WOD for the week:
  - Wednesday 6-8pm
  - Friday 5-7pm (Saturday Alternative)
  - Saturday 11am-1pm
- Make-ups for emergencies as they arise, please adjust your schedule for the next 6 weeks

Judging and Results:
- You will be assigned a judge if you are a competitor
- Judging to strictly follow the standards that CF publishes for each WOD
- No-reps and corrections will be clearly communicated for the athlete to correct

Non SRCF Athletes:
- non-SRCF athletes registered for the Open are welcome each Friday during the 5pm/6pm class times
- Judging will follow above guidelines
- MUST pre-register with us via Mindbody online or email in advance to complete the Open WOD for the week
- Drop-in fee of $15 per WOD

Fans:
- Register as a fan for free and you can customize your experience on the site to track athletes/teams and to comment on articles, videos, and photos

Resources:
- 2011 CrossFit Games Open website: All info on how the Open will run, the rules, registration, and tracking of athletes and teams, stories, videos, and more
- More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open
- Judging at the CrossFit Games Open [wmv] [mov]
- Traveling Athetes [wmv] [mov]
- Other vs. Official Teams [wmv] [mov]
- Media Tips for the CrossFit Games Open [wmv] [mov]

Enjoy the next six weeks, train hard, have fun and cheer each other on:

SRCF Version 3.0 Grand Opening and "Team Grace"

“Tag Team Grace”:

In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)

Rules:

Share a bar or scale accordingly
One athlete works at a time

Results

View this photo

1st Wave:

What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping!

For those who ran the St. Patty’s Day 5k here are the 5k Race Results

Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!

It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!

Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:

Watch more video of Mikko Salo on sicfit.com

Death by 10m Sprints

For Time:

50 Toes-to-Bar

Rest 5 minutes, loosen up and then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Results

View this photo

Mom Friendly? You decide:

One of these kids is not like the other:

Tomorrow is our Grand Re-Opening Day:

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 9am or 10am class!
11am-3:00pm Saturday (this will allow time for those who are running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run the WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
- We will run teams through the WOD all day
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
lululemon athletica Trunk Show:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm. Come shop!
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Wear your SRCF Shirt!

Additional race details are below or at www.runsnoqualmie.com
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

"Loaded for Bear"

Quote of the Day: “Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” ~ Jesse Owens

Brad back squats:

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Checkout WOD:

2 Minute Burpee Challenge:

Max reps burpees in 2 minutes

Results

View this photo
View this photo

The “Bear Complex” sequence with Katie and Nan:

The CrossFit Games Open website is now live. We have 13 athletes participating this year! Besides Michelle and myself we have Moe, Mark B., Jeremy D., Pat, Rob, Rona, Jeremy O., Matt, Lucy, Sean and Don all registered for Team Squatch. On Tuesday 3/15 it’s “Let the Games begin!”

Two upcoming events this Saturday 3/12!

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 10am class!
11am-3:00pm Saturday (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
Trunk Show is a Trunk GO!:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com
Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Heidi and Lisa get burpee-licious (Welcome Lisa and Ryan to the box!)

"Tiger Blood is all about details"

Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett

Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):

Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.

Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.

Attention CF Games Open Competitors aka Team Squatch!

Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!

2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open

"Freakin' Forty"

Happy Birthday Anna!

This birthday WOD is a spin on the “Filthy Fifty” and “Dirty Thirty”. For those who haven’t done those two rest assured you’ll get the chance.

For time:

40 Wall Balls (Hand Release)
40 Kettlebell Swings (53#/35#)
40 Jumping Pull-ups
400m Run
40 AbMat Sit-ups
40 Dumbbell Hang Power Cleans (40#/25#)
40 Overhead Walking Lunge (45#/25#)

Results

View this photo

Birthday Bash SnoRidge Style:

Quote of the day: “Can’t is the cancer of happen.” ~ Charlie Sheen

Don’t ever let someone tell you that you “can’t”. Put your mind to it, work hard and make it happen. Faith and drive can take you down new roads. Watch this video for a story on not listening to “can’t”:

“I Was Told I Couldn’t” with Euan Robertson – video [wmv] [mov]

Zombies Invasion or Overhead Walking Lunges?

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House:

NO 10am class!
11am-3:00pm Saturday 3/12 (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves for those interested.
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
TBD: Hope to have a lululemon Trunk Show upstairs during this time (cross your man-pri’s!)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com

Pre-Registration (ends Monday, March 7th)
Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
5k — $25 (includes tech shirt)

Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)

Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)

Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule
7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k
10:15 a.m.- Awards Ceremony

Front Loader

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For Time:

1000m Row

Followed by 21-15-9 Reps for time of:

Front Squat (135#/95#)
Back Extensions (Sub Good Mornings 45#/33#)

Results

View this photo
View this photo

Quotes of the Day:

“Bring me a challenge. Somebody.” ~ Charlie Sheen

“We loves the Moe.” ~ Amanda, SRCF

This is what we want you to look like in a front squat (either Heidi or the front loader truck):

Keep that load up high in the rack position and put your weight on your heels (or tires)!

Read: “The CrossFit Games Are Stupid” by CrossFit Montgomery County(MD)

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House:

NO 10am class!
12pm-3:30pm Saturday 3/12 (this will allow for those who are running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves for those interested.
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
TBD: Hope to have a lululemon Trunk Show upstairs during this time (currently finalizing details)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com

Pre-Registration (ends Monday, March 7th)
Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
5k — $25 (includes tech shirt)

Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)

Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)

Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule
7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k
10:15 a.m.- Awards Ceremony

Pat gets fancy on Strength Days:

Preparing for the 2011 CF Games Open

21-15-9 Reps for time of:

Sumo Deadlift High-Pull (95#/65#)
Overhead Squat (95#/65#)

Results

View this photo
View this photo

“Just Pick It Up”:

2011 CrossFit Games Open update:

Judging at the CrossFit Games Open [wmv] [mov]

The 2011 CF Games Open begins March 15th at 5pm PST and runs for 6 weeks. Several of us here at SRCF are competing (and have been training for a few months together), all with individual goals in mind. Together our individual performances will allow us to also compete as a team, with hopes that we can advance either a team or individuals to compete in the Regionals (June 10-12); as well as hoping Pat advances from Sectionals to the CF Games in his age bracket of the Master’s Event. With two weeks left to “go time” many of us are to gearing up for a fun 6 weeks. Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes have two basic options during the Open. Film it on your own with a judge or go to a registered CF Affiliate and be judged. Results will be entered to a website designed to rank everyone by gender and region. Top 60 men, 60 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse.

How will judging during the Open work? See above video. We are opting in as an affiliate. We will judge strictly to the established standards that CrossFit publishes each week for the Games Open WOD. No deviation. Each athlete will have a judge. No-reps and corrections will be clearly communicated for the athlete to correct. Twice a week we will have a specific time for our own athletes who are competing to complete the WOD and be judged for their performance. Coaches included.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

Awesome ALERT:

Get the water cooler tested. Today we saw Josh get muscle-ups and Laura get kipping pull-ups! “Contests” (ask Rona)!

Maggie

“Elevating Body, Thoughts, and Mood” by CrossFit Lisbeth

Yesterday was a rough day for our family. We said goodbye to our best friend. Today we are dedicating this post to Maggie. You always had a wag, lick or bark to brighten our day. We will see you again someday.

RIP Maggie Louise Nugent ~ Aug. 12, 1998 to Feb. 26, 2011

Power Stroke

3 Rounds for Time:

500m Row
21 Hang Power Snatch (75#/55#)

Results

View this photo

Today’s WOD focused on a basic Olympic lift. The hang power snatch is a stepping stone to the power snatch from the ground and also the snatch (squat). Learning this movement will help you become more efficient at getting a barbell overhead (or any weight) and put you directly into a position to overhead squat it. Who gets tired of the “power clean, jerk, rack, move your grip out and jerk it again” combo to get ready to overhead squat? Learn to snatch.

Speaking of going overhead, tomorrow will be just that. Times two. We are going to run through two of the 2010 CF Games Final Event WOD’s (one will be slightly modified). Get ready to overhead squat, climb, go anyway overhead and hit those abs. Two WOD’s back to back with a time cap. They will be short, fast and intense. Do as much work as you can in the time limit. Get smoked, have fun.

2011 CrossFit Games Regional Boundaries Announced

Notes:

Amanda sent us this “Grande Awesome” email and she was cool with us sharing:

“I’m feeling especially introspective tonight 😉 So I thought I’d share what has been bouncing around in my head for the last couple months and has become crystal clear in the last couple weeks. I really struggled at the first 2 weeks w/ the “stop the slop” challenge – I’ve done countless nutrition challengs in my life. However, January is always a horrible month for me. My family is from the midwest & east coast; visits leave me missing them… On top of that this year I was sick for part of the month & had a hectic work schedule. But then I took a step back and looked at what has made the big difference in my life since Fall of 2010 and pulled it back together… I wanted to share.

Thanks for what you both do & caring about pushing your “peeps” to their potential.

I’ve never wanted to lose weight to be able to do a pull-up w/out a band. I’ve never wanted to be slimmed down so I could run a faster 400 M or bust out push-ups.

To be clear, I’m not new to being athletic, I’ve been running for over 10 years – I’ve done a marathon, several halves, and countless 10K & 5Ks. Losing weight and getting in shape was the result of the running and sure losing weight meant I could go faster, but I cared more about how I’d look at the end.

Exercising and eating good to actually feel better & perform better is a huge change. A change that is much more intoxicating then just looking good. If I had only figured that out a long time ago I’d be a much happier person today.

I’m getting it now… It has taken awhile and I didn’t understand right away. But with every PR, every struggle through a WOD, every proud moment I have – I get it.

Eating “paleo” isn’t some kind of punishment to lose 10 lbs; it is the fuel that makes me feel good & get through a WOD feeling strong. Even odder to me – I can’t imagine not having my Squatchers & amazing SnoRidge CrossFit box to go to. I’ve always been a solo artist, actually getting excited to go see my coaches & friends is a unique experience for me. One I really enjoy 😉

I’m not perfect – I won’t give up pizza for the rest of my life 🙂 but the work I put in pushing myself & eating healthy has a different payoff nowadays. One that is much longer lasting than a goal weight.”