Events – Page 64 – SNORIDGE CROSSFIT

Double Trouble

5 Rounds for Time:

21 Thruster (75#/55#)
21 Double-Unders

Results

Mark B. butterfly rope pull-ups:

Thrustering away:

No Saturday class tomorrow! We will be as Cascade CF joining Sculptor CF, SnoValley CF for a community building get together from 9-11am.

It’s the Field Trip WOD Saturday at 9am to Cascade CF! Join the crowd, wear your SRCF T and have fun meeting others in the community. WOD is listed on yesterday’s post (along with directions to get there) and YES it can be scaled or modified. See you there!

Wish Pat luck as he goes for his best 2k row time tomorrow morning at Ergomania: The Pacific NW Indoor Rowing Championships. I’ll be accompanying him with Jeremy O. to cheer him on and watch as he crushes the competition.

Food logs are due tomorrow. Keep it up and DON’T give up! Stick with it and let’s see who wins the Stop the Slop Challenge.

Notes:

This is pretty intense. Two past CF Games champs going head to head for a brutal heavy power snatch AMRAP:

Snatch workout with Mikko Salo and Graham Holmberg – video [wmv] [mov]

A date with "Helen"

Choose and then 3-2-1 Go:

“Helen”

3 rounds for time:

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

“Fat Helen”

3 rounds for time:

400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups

“Rowing Helen”

3 rounds for time:

500m Row
21 Kettlebell Swings (53#/35#)
12 Pull-ups

or for the insane, twisted, or simply dumb: “Rowing Fat Helen”

Results

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Day 1: Today was our 1st official WOD in the new box! Choosing a benchmark that is tough yet fast seemed to be spot on to allow everyone to get in a workout and then relax and check out the new gym.We hit a PR (I think) of peeps in one day in the box with 41 on the whiteboard and several others who came in but didn’t work out. What a first day. Having gym warming flowers delivered (thanks Cathy and Nadia) and later a toast of champagne post 6pm WOD (thanks Mollie and Jim M.) was perfect!

The box is shaping up and while it still has a lot of work left for us to do, it’s looking pretty damn cool if I say so myself. Reflecting back on the past 9 days of work makes me realize that it came together rather quickly due to a few things: passion, hard work, and COMMUNITY. Michelle and I couldn’t have done any of it without you. From coaches covering classes, people volunteering for kid duty, people pitching in and working, painting, moving, loading/unloading, building, cleaning, delivering food and coffee, and simply asking what they could do; all of it was essential to helping us get classes up and running. You all are a kick ass community and an incredible group of people and friends. We are stoked to have grown this far and hope we see more of what we saw today; people working hard and then enjoying time talking and bonding after the workout.

Over nine days have past since we pirated the keys; and I honestly am sick of cutting mats, cleaning paint brushes, and climbing 32 foot ladders. That said, I am ready to climb once more tomorrow to hang the big American Flag that arrived in the mail today on the wall over the pull-up rig.

Notes:

Parents please ensure you sign the waiver for the Squatch Cave. If you haven’t please ask us when you come in. Also please help explain the rules to your little ones!

Field Trip WOD to Cascade CrossFit is this Saturday from 9-11am. No Saturday class at SRCF!

We expect there will be people from a few local boxes. Michelle, Moe, Jeremy, and Mark will be going with several of you who are planning to go but all are invited. Wear your SRCF t-shirts! (I will be accompanying Pat to cheer him on at Ergomania -a local indoor rowing competition in Seattle and then coming by after).

From Cascade CF: “Two groups for Saturday’s WOD, a standard WOD, and one for the people preparing for the upcoming sectionals event.

Standard WOD: Chipper

500m Row
15 ab mats
15 burpees
15 body weight deadlifts
15 box jumps
15 KBS (53/35)
30 Double Unders

For the (RX) group we will be doing the exact same chipper, but with a little WOD before it.

-We will have 12 minutes to find max clean and jerk, 90 seconds after the 12 minutes we will go straight to a max set of pullups. For each pullup we will add 3 lbs to the max clean and jerk we each got…this way it makes it a little more fair for the smaller folks!

– Then we will complete the chipper that is written above. We are really looking forward to having the local CrossFit community getting together for a fun WOD! SEE YOU HERE @ 9am sharp. I am anticipating for the whole event to only take between 1-2 hours…depending on how many people show up:-)”

Location:
Exit 22 off I-90

29700 SE High Point Way
Issaquah, WA, 98027

Moe doing some “Euro-Training”:

SnoRidge CrossFit Version 3.0! It's ON!

All classes will now be in our new box starting TOMORROW (Thurs 2/3). Please bare with the moving and construction mess but it’s looking good enough to hit WOD’s in the new spot.

Last two days WOD posts will be up late tonight (or early AM). Thank you everyone for the help with the gym move and set-up for time! This community ROCKS!

Zach hard at work:

Again Faster WOD 9 (the redux)

10 Rounds for Time:
10 Box Jumps (24″/20″)
10 Pull-ups

Results

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Compare to Previous Results

Looking at the results and some of the pics I am bummed I missed a WOD today! Maybe tomorow…

Get those food logs turned in and stick with it. You are three weeks in! If you have been strict you should begin to notice it via improving energy levels, recovery and performance, and body comp changes.

The new box is coming along. Some of the major items: money is being spent faster than Pat can row 2000 meters, walls and stripes are being painted to Michelle’s exacting standards, the Squatch Cave is now The Squatch Cavern, lighting and electrical is going in, front entry area is taking shape, and the cage is installed (almost). My favorite part is that bar muscle-ups are now a reality! BANG! POW!

Pull-up Rig install:

Highlights the Rainier CrossFit strongman competition by Again Faster Equipment – video [wmv] [mov]

Take a Walk

4 Rounds for Time:
50m Walking Lunges
50 AbMat Sit-ups

Results

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AbMat Smiles:

Tonight I went with Mark, Jeremy, Kim, Matt, and Rob to Imperial CF for a nutrition lecture with Todd Widman (of CrossFit HQ). It was the third time I have attended his lecture and each time I find myself learning more about Paleo, Zone, the importance that nutrition plays in your health and the effects of the crap that is continually pushed, sold, marketed and fed to our kids and loved ones.

Paleo 101: The 15 Rules of the Paleo Diet

Walking Lunge with Mollie:

Take a deep step forward with your foot at a 10 to 15 degree angle from your body (not in a straight line in front of you)
Front knee remains behind the toe in the lunge position
Rear knee gently “kisses” the ground
Airplane arms are optional!

Pull-up challenge:

Try this post WOD and let’s see who can get the most in the box. If you don’t have a pull-up for for max bar hang (total seconds) or max chin over bar hold (total seconds).

“Max 25lb Weighted Pull-ups” with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips – video [wmv] [mov]

Restful Sunday

Have a restful Sunday.

Monday is a two-fer birthday WOD for Michelle and Cathy! “Newbies” scale # of rounds to two and load, “Standard” scale load on both movements, “Advanced” scale barbell load, “Smells Elite” category goes as RX’d. However you choose to go, go after it!

M and Moe sharing a laugh:

Upcoming Events:

Tuesday 1/25: Nutrition Discussion with CFHQ Trainer Todd Widman

1/25 at Imperial CrossFit: 5:30-7:30pm Cost $10
If you are in the “Stop the Slop” challenge so far use this to take the time and go learn and get re-energized!
Several of us in the box are planning to go to Imperial for this. Let us know if you are in. It’s worth it!

Saturday 2/5: The Sat WOD(s) will be a field trip to Cascade CrossFit for a WOD. Time will be from 9am until everyone is done. You can come later depending on your schedule. They will be hosting SnoValley CrossFit, Sculptor CrossFit, and us for a community building workout. We will program and run the workout in advance here in the box to allow you to get familiar with it. There will be no cost and all levels are encouraged to come and REPRESENT!

Cool video from Jim C. with a message that applies to many sports and CrossFit:

"What I Learned When I Fell Off the Wagon"

AMRAP (As Many Rounds As Possible) in 16 Minutes:

8 Chest-to-Bar Pull-ups
8 Pistols (4 per leg)
8 Deadlifts (185#/135#)

Results

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Nan and Melissa getting it done:

Attention “Slop Stoppers!”

We are almost 2 weeks into our “Stop the Slop” Nutrition and Performance Challenge! The efforts at better reps and better eats are going to pay off. Believe it and stick with it! Your coaches have been reviewing food logs, fielding questions, and hearing very similar experiences. These topics range from weight loss, body comp changes, recipes, falling off and climbing back on the wagon, energy swings, and more. It’s all good to talk about and all things that have happened to those who have cleaned up their diet before. If we haven’t given you feedback on your logs yet keep documenting and we will follow up.

Stay strong, don’t reinvent the program and don’t “okay” each cheat meal or slip. Simply acknowledge it, get strict and test your willpower. Watch the video below and imagine how much willpower USA Weightlifter Zach Krych must have to come back from such a devastating injury. Think about how much discipline and “never” quit attitude this guy must display. If he can do that then you can give up bread, beer, and pasta and eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Oh and drink plenty of water.

Read Lindsay’s insightful and humorous email she sent us about her recent “Faileo” Weekend and the “aha” moment she had. If you have fallen off the wagon, take Lindsay’s advice and climb back on and drive that damn wagon off into the sunset!

“What I Learned When I Fell Off the Wagon”

“Hey Guys,

What I’m about to say is mildly shameful, and certainly an admission of guilt. This past weekend was the first time I ventured out of my Paleo bubble since my husband and I have made some major life changes. I started a new job, we both started Crossfit (he re-started; I was brand new) and both made the choice to eat (and live) cleaner, healthier and more simply, with the most recent declaration coming in the form of our “Stop the Slop” challenge.

My guilty admission? The slop stopped me. I had a near-total failure of a Paleo weekend.

However, I say near because, while I ingested an obscene amount of inflammatory factory food, I learned a valuable lesson. And as I traveled home last night, I thought that maybe this lesson would be good to pass on to my fellow Slop-Stoppers.

My lesson: In the midst of my Paleo nose-dive, my new “way of life” was affirmed. I had a moment of clarity. For the first time in memory (maybe ever), I looked into an everyday, run of the mill pantry and didn’t find a single thing that was worth eating. I recalled what I had consumed in the last 2 days (broccoli cheddar soup being one of the worst offenders) and felt total shame. In that moment, I realized the difference between food and fuel. If I had looked into that pantry 3 months ago, I would’ve grabbed that box of Smart Start cereal or that whole grain bagel and peanut butter jar and told myself “Great choice! Healthy choice! One point for Team Lindsay!” Tasty? Yes. Wholesome? Duh, yeah. Now…well, I know better. After rummaging through my friends’ fridge (and not finding a single piece of fruit or vegetable) I found a lone banana on the kitchen counter and ran away with it.

This Faileo weekend could derail me and send me into a deep fried potato bender. I could drown my missteps in a pool of maple syrup or at the bottom of a Coke can. But I don’t want to. I want to be better than that. It isn’t failure that defines you; how you chose to recover from it defines you. So I am choosing to use my cheese and sugar whiplash as motivation to not only get back on the wagon, but to drive that damn wagon into a fiery red sunset.

Shake it out, re-grip and 3, 2, 1, go!”

Games Throwback

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

Results

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Deads and Burpees with Mollie and Steph:

This WOD is from the 2008 CF Games and one we have done previously. This is day 2 of 3 featuring couplets. I personally like WOD’s that are couplets and triplets the most. Simple, efficient, and capable of a serious ass kicking. They don’t need to get cute or be a laundry list of movements. Those have their place but a well chosen couplet can be the most effective workout and leave you fearful of repeating them.

Today marks 1 week into our Nutrition Challenge and food logs are coming in. We will be reviewing them over the weekend so please turn them in tomorrow or email us if they aren’t on btwb.com. The most important point: You are 1 week in! Stick with it! “You can do it!” (cue the Rob Schneider voice)

Several of you have been sharing your Nutrition Challenge results, experiences, recipes, cravings and questions on Facebook and in the gym. Keep that up. Use the discussion tab the SnoRidge CrossFit group to share recipes, or just print one you want to share out or write them on the whiteboard in the box. One of the cool things we have heard are the MANY people who are already reporting body comp changes and weight loss after a week. Stick through the energy swings of switching to cleaner food and let your body and metabolism adjust.

Lorraine attended Todd Widman’s Nutrition Lecture at CrossFit Advantage last night. Here is what she had to say about it: “Todd Widman’s Nutrition talk was excellent. Highly recommend people making the trek to Imperial (CF) on the 25th if they can. Really charismatic speaker sharing very common sense information.”

Nutrition Discussion with CFHQ Trainer Todd Widman Upcoming Dates:

1/25 at Imperial CrossFit: 5:30-7:30pm Cost $10
Practical discussion on Paleo/Zone nutrition and the benefits and common sense to changing the way you eat.
Several of us in the box are planning to go to Imperial for this. Let us know if you are interested. It’s worth it!

Preview of tomorrow’s WOD which happens to be a couplet:

Graham Holmberg does “Fran” in 2:17 – video [wmv] [mov]

Snatch and Go

5 Rounds for time:

15 Power Snatches (95#/65#)
400m Run

Results

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Compare to Previous Results (1 year Anniversary of Curtis’s 1st Muscle-up!)

Homework assignment – Go read:

“So I just want you to know I really suck at Snatching” from OlyAthlete.com

How to “Power Snatch“

Prizes for the “Stop the Slop Challenge” ends on Sat. 2/19:

Nutrition Challenge Winner (person with highest % weight loss overall) gets:
- $200 in cash money (We are gonna “make it RAIN”!)
- 1 Month Unlimited Free to SnoRidge aka “The House of Awesome”
- 1 Year CrossFit Journal Subscription
Nutrition Challenge Runner-up gets:
- $50 in cash
- 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
- lululemon athletica water bottle
Performance Challenge Winner (person with the highest % time improved overall; scaling will remain the same for test/re-test) gets:
- RX Jump Rope of your choice (or Rogue Fitness gift certificate equivalent value if you own one)
- 1 Year CrossFit Journal Subscription
Performance Challenge Runner-up gets:
- 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
- lululemon athletica water bottle

"Bear"

“Bear Complex”

Perform 5 rounds of 7 sets (complexes) of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

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 max load.
Rest as needed between sets.
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.

Results

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Josh tackles the “Bear”:

First off who felt like they were mauled by a bear? This WOD usually fills you with doubt and dread, fearing that next set. The rule of no re-grip on the ground or letting the bar go makes this unique. Even more unique is the barbell complex (a series of lifts done together to equal one “set” or rep). A complex is useful in not only working several muscle groups but also in training movement. Who felt better about their form or technique with at least one of the required movements after the WOD was over? The repetition and focus on achieving the number required helps train technique and safety in either performing the reps together or bailing. If you are new and didn’t get as heavy as you like don’t worry, the right thing is to use this WOD to work on technique and adding weight later as you gain experience.

Nutrition Challenge: This short preview video from the CrossFit Journal is a good example of how preparation of the week’s meals can keep you on course. If you are in the Challenge stay strict and log those foods. We are able to see everyone’s logs that are using beyondthewhiteboard.com so that helps in submissions. Expect feedback as the week’s tick by. Read your nutrition guides!

“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]

Class Schedule Changes:

0830am class every Tues/Thurs with Mark B
0600am class moving to every Mon/Wed with Moe

This Thursday 1/13 we will start a 0830am class every Tues/Thurs with Mark B. If this time proves popular we will make it a keeper. If not Mark’s feelings will be deeply hurt and he will be an emotional mess for at least a week or so. Let’s help Mark have a happy face!

Beginning next week the 6am classes with Moe will shift to Mon/Wed at 6am. Everyone in the 6am class is prepared for this shift but if you are planning to get up and WOD at the crack of dawn note that the days are changing. This should better help both the coach and those who are in the class manage their schedules.

Attention Seahawks Fans! Blitz does CrossFit at CF Advantage: