Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in, but be patient and ready to wait!)
Trainers plan to go together in 1-2 waves (time TBD)
Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.
How: We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes
Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy
General Scaling: We will scale accordingly so that everyone can do this (no different than any other WOD)! Click for the WOD and more details
Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.
Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.
SnoRidge CrossFit currently has raised $2395 total as a gym on the FGB website. Fight on!
“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”
Response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”
or
“If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”
Kamran and Jenn learning to push press during Elements:
Attention: Classes are available at 0730 on Wednesdays. I know a few who said they are going tomorrow but this is a general reminder that it’s out there and Mark wants company!
Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.
Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.
SnoRidge CrossFit currently has raised $1670 total as a gym on the FGB website. Keep up the effort until Saturday!
We must never forget the attacks on September 11th, 2001. Terrorists attempted to destroy our way of life and test our resolve that day and failed. Today we chose the WOD “343” in honor of all who were killed in this attack on our great country; with 343 representing the number of New York Firefighters and EMT’s who gave their lives while trying to save others in the World Trade Center. This workout tested our own internal resolve and was just a small way to pay our respects and remember all who have sacrificed in the name of Freedom since 9/11.
Riche hits jumping pull-ups while Allen deadlifts:
After a couple days of longer brutal WOD’s in that medium length, max effort kind of domain this was a short, fast couplet. Tomorrow will be all out max effort as well to stay with the theme of the week.
We will finish off the week with a memorial WOD on Saturday to commemorate 9/11. The WOD for Saturday will be in honor of the 343 firefighters who lost their lives while trying to save others on the day our nation and our way of life was attacked by a group of cowards. Come prepared to honor them and our great country.
Please post if you are coming Saturday to get an idea of how many will be there for equipment planning.
Notes:
Congrats to Kristy for hitting WOD #150 and Lucy for WOD #200!
FYI: lululemon athletica in Bellevue Square opens in their new spot on Friday 9/10. There will be giveaways to the early shoppers who get in the store each day all weekend. There will also be free yoga in the new store on Sunday morning (check with the store for confirmation). Go check out their new space!
Events:
Fight Gone Bad is 9/18. Go here and read the previous post if you want the details on participating. Keep raising funds as we are only at $1470!
Why is Fight Gone Bad V so important to us? For these two causes. Watch these two videos. Then tell me you have more important things to do on a Saturday morning! Please raise some money or donate, then join the fight with us. Otherwise, you don’t know Jack…
* Note: Tossing the bar after the last SDHP rep like Josh does in this preview video will earn burpees. It’s uncool.
What’s different with this WOD over the standard FGB? Well this is not a time dependent WOD. It’s a task dependent one. You have to complete the task of 20 reps of each three times. How fast is up to you. If it was time dependent it would be the standard FGB version where you have 1 minute per exercise to complete as many reps as possible in that minute.
Four gyms. Three causes. Two ways to participate. One Brutal Workout. On Saturday 9/18 SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond. This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation. We will have times set up for groups to sign up and plan on arriving to run through it. With equipment from others we are hoping to run up to 7 at a time.
What two ways can you participate?
Raise funds via your fundraiser page on the FGB website.
Donate to someone’s page or donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We will only allow those who donate or raise funds the opportunity to complete the workout. We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need. It’s the equivalent of a few Starbucks drinks!
SnoRidge CrossFit currently has raised $1450 total as a gym on the FGB website. We need to keep trying to grow that!
Curious about the workout? Click for more details.
Everyone excitedly running to get to the gym for the WOD:
Short week this week. That said the WOD’s will pack a punch!
One week down on the Whole 30 Challenge! Also Group #2 starts tomorrow (Moe, Jenna, Marc, Laura, Amanda, Bridget, Mark N.). Keep it up!
Next Sunday is the Warrior Dash and 7 of us are representing SnoRidge in Oregon. Click the link to check out the 3.15 mile – 10 obstacle course. How can you not want to run through the hills and woods and stop to rappel down ravines, wade through bogs, navigate a maze, tromp through tires, climb over cargo nets, haul ass over hay bales, jump over junk, dive into darkness, run through fire, and crawl through mud ?! Okay maybe not the dive into darkness part.
These tips are important. Especially rule #5 (another pet peeve rant is about to commence)
Stuff goes back where it started!
There is a bucket that holds the PVC pipes. There is a shelf that holds the med balls (by color on each shelf). The kettlebells are in a neat row by weight and in order. The dumbbells are stacked orderly upon one another almost as if it’s Christmas waiting under the tree. The bars are aligned according to men’s, women’s, and training weight by row. The bumpers are stacked neatly in piles of matching plates. I know it’s a gym but that doesn’t mean we just throw stuff in a corner or leave it out all day for the next class or your coaches to pick up. You just killed yourself in the WOD; but please take the few seconds to do the minimal amount of work required to put stuff back where it started. This includes the Squatch Cave if your little ones have terrorized the toys. That makes it easier for the next group and it also helps the sanity of your two anal retentive owners!
Squatting: Stay on those heels, get deep, knees out, chest up, eyes level and fight for that lumbar curve!
Day 2 of the Whole 30 Challenge! Post comments on how wonderful, peppy, and generally happy you all feel! In all seriousness, you guys can do it. At least for for another day. One at a time. Write down what you eat. If you are starving then eat more of the stuff you are supposed to eat.
Pet Peeves, “Tom-trum” Rant of the Day, or things I hate: Spammers. Specifically blog spammers. Seeing bogus comments on our site from spammers trying to get you to buy stuff like Viagra pisses me off. If I want everyone to buy Viagra I’ll simply put a link to it and say something like “take Viagra and PR all of your WOD’s!” May blog spammers all burn for eternity!
Notes:
Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.
Welcome to Terry and Riche who started Elements yesterday with us!
Again Faster is sponsoring an Again Faster WOD Series that is a open to anyone who wants to compete with their Again Faster Competition Teammade up of top CF athletes. They will post a WOD for the week with their top times for men/women. If you want to try to beat the top time you must film and then upload it for judging. Simply put if you post the winning time you can win some gear. If you are interested click the link above to see how the competition works and to get more info.
Here’s a cool compilation video of their team of Beasts:
Chalk this up to the first of a couple WOD’s slotted to help train for Fight Gone Bad V which we are hosting on 9/18. If you are planning to participate (along with CrossFit Redmond, CrossFit Belltown, CrossFit Basic, and Compound Fitness who will be joining us here) you will need to either raise some donations via a donation page, or bring a donation equivalent to our drop in fee ($15) in order to jump in the fight. If you show up that day and haven’t yet raised funds then we will ask that you leave $15 which 100% of it we will send in. While the original rules stated $150 in donations we are changing the requirement for our box to ensure a good participation while requiring less of a minimum. This does not mean that we don’t want to raise the most possible for the worthy causes we are fighting for; it’s just a realization that setting a high number likely would keep some of you home.
Constantly varied? Check our previous post to compare the below pic to see how Moe trains different rest positions. While you’re there look up your last results.
Notes:
Next Monday is Labor Day and the gym will be closed!
After careful deliberation and review of our business we are happy to announce that we will implement a reduced monthly pricing structure as of September 1st (if we decide to raise rates in the future we will keep existing members at the lower rate). We feel this is fair yet takes into account the broader economic picture while also allowing us to effectively offer a CF Kids program soon for our members.
The new rates will be as follows:
Monthly Unlimited Classes: $135 / month plus 9% tax (reduction of $15 per month)
Unlimited Couples Discount rate: $240 / month plus 9% tax (reduction of $30 per month)
Limited Monthly Classes 2 x /week: $90 / month plus 9% tax (reduction of $10 per month)
– Both members must be unlimited to receive couples discount – Works out to ~ $8/class for unlimited rate – Works out to ~ $11/class for limited rate
Military/LEO/Fire/Student discount of 20% available
Drop-in rate will remain $15 (for experienced CrossFitters) or just buy a shirt
Elements will remain $150 for new members and include the first month unlimited classes
Mish and Lena high five the new pricing while Don simply shakes his head in disbelief:
A Commitment to Value:
Add up what you pay for a gym membership plus a trainer and it simply doesn’t compare. We base our pricing on what we feel is a fair value. In our box, we value a safe and supportive training environment, good coaching, solid programming, and community. We provide an atmosphere that challenges the athlete in each of us while focusing on technique and safety first. We don’t want to just make you a number, we care about you. If you haven’t been in then we will email, call, and generally just harrass you! We will hold you accountable until you tell us otherwise. We get to know each of our clients and their strengths and weaknesses to know appropriate scaling of movements and loads. We monitor your progress and celebrate your milestones. Our workouts are thought out, tested and structured to fit into a bigger picture. We provide various outlets to share information, offer training guidance and education, and interact among members through our active website and social media page. We work to consistently offer, organize and participate in monthly events, races, challenges, clinics, workshops, and other competitions both within our gym and the broader CrossFit community. We value being active within the CrossFit community because we solidly believe that much of the great part of what it offers is just that, a community of like minded fitness enthusiasts that know that hard ass fitness is earned through intensity, sweat and work. We seek out gyms with core values such as ours and look for ways to share best practices, implement new training ideas and forge lasting friendships.
Most of all, Michelle and I (as well as all who coach at SnoRidge) live CrossFit. We have a pure passion for what it is and how it can benefit us and want to share that with others. We compete, we learn, and we teach. It’s not just about writing something on a whiteboard and starting a timer; it’s about seeking out and tackling a physical and mental challenge head on everyday and learning something about yourself in the process. It’s about high fiving, chest bumping, and having fun while doing it. When you join our box, you join our family. Each and every one of us brings something to the mix that motivates, inspires and benefits all of us. That makes us better CrossFitters and better people! We feel that is value. I personally haven’t found that many gyms out there that offer the same.
Remember: Anyone can be cool, but awesome takes practice. Keep practicing daily, we sure will!
Short video clip of our Fit 5 Fashion/CrossFit demo this past week:
We are hoping to get a more official video of the event soon that is being put together to show all of the performance highlights. If you want to see some pics then go to www.brickhousephotos.com; click on order prints and then select the lululemon event.
The blog is back! After an epic Thursday night (with our super successful CrossFit demo at the Fit 5 Fashion Show in Bellevue) we took Friday night to go out and enjoy some margaritas and food as a crew. The tequila I had sent me into that nice comfortable place that is not conducive to publishing coherent thought for the blog thus the missing post from yesterday. We are hoping to get some video of the event to share from the demo but I can honestly say we think it went very well judging by the feedback, screaming audience (over 700 people!) and comments from the other performers and lululemon crew. It was an amazing opportunity for all of us and a genuinely fun event. Special thanks to Jorge, Jana, Rona, Rob, Jenna, and Sean who cheered and represented SnoRidge for us in the crowd! It meant a lot!
Friday was a classic WOD that we pulled from the hopper that Michelle and I have both done several times. It is one that looks easy due to a light bar and somewhat manageable movements but 2 rounds in and you quickly realize how hard it is. Saturday was a great team WOD that breaks the Hero WOD Murph (done individually as RX’d) into a more manageable yet still challenging workout. Teaming up meant learning how to work together with your partner with fast transitions and splitting up the work to maintain fast pacing. Having both run meant everyone got to feel how different running a longer distance before and after a lot of reps really is.
Post WOD some of you took the challenge for max tire flips and loved it:
