Events – Page 71 – SNORIDGE CROSSFIT

Deceiving…

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each for time:

Power Clean (155#/105#)
Ring Dips

Results

Michelle and Emily tackling the WOD this morning together:

Today’s WOD was deceiving! Looking at it makes you think it should be fairly easy and quick. Then at about the round with 7 reps you realize how the heavy cleans and dips are starting to add up. Many WOD’s appear this way, easy on paper. WOD’s like “Cindy”, “Jackie”, and “Fran” are commonly underestimated and thought to be easy. These are the ones more often you want to worry about. Couplets, triplets and singlets are workouts that can generate a whole lot of power when done with good technique and high intensity. Oh and remember that order: good technique and then high intensity!

Coaching Tip: The Ring Dip with Jeremy and Emily

Ring Dips:

Position the rings so that they are below chest level.
Whether you use a band or not, once you are on the rings minimize swinging.
Keeping the rings close to the body, lower your body down until the elbow is higher than the shoulder (pictured). This is usually observed to be at the point where the ring touches the armpit area.
At the bottom push hard and work to pump your legs (if needed) to work the upward momentum.
Finish the rep locked out at the top.

Notes:

New classes are on the schedule and start this Monday! 6pm classes on Monday and Wednesday with Moe and a 7:30am class on Wednesday with Mark. If they are popular we will keep those additional times.

“SQT” WOD Demo with Chris Spealler from CrossFit.com on [wmv] [mov]

Events:

Several upcoming events are in the hopper. Details and links are on the right under “Upcoming Events”

Danskin Triathlon (Sunday 8/15 – Women Only)
Railroad Days 5k/10k and Kids 1k (Saturday 8/21 – Open to all)
lululemon “5” Fitness Fashion Show at Bellevue Square featuring a CrossFit demo with your coaches (Vogue Fashion Week 8/26 @ 8:30pm) Tickets on sale at the gym
Warrior Dash in Oregon (Sunday 9/12)
Fight Gone Bad at SRCF with CrossFit Belltown and Compound Fitness (Saturday 9/18)

"Hang Up"

Complete 100 Hang Squat Cleans (75#/55#) for time. EMOM: Stop and complete 5 push-ups

* Stop every minute on the minute (EMOM) and complete 5 push-ups. Continue with this rep scheme each minute repeating max reps Hang Squat Cleans and 5 push-ups until you total 100 reps of hang cleans.

Results

View this photo

Mish on her way to 100 reps:

A few of us trainers made up this WOD on Sunday after throwing several ideas around. Wanting to do squat cleans with a fixed rep goal with a “penalty” that would get harder as time went on, this is what we decided on. Keeping it light meant you had to sprint, or else the push-ups would start piling up. This is supposed to be a sprint. Each minute your goal is to do fast reps until the clock hits 59 seconds and then you knock out those push-ups and jump right back into it. Pat demonstrated what a true sprint was by his shocking 4:44 time today on this WOD. Although I really shouldn’t be shocked as this is the norm for him!

Steven and Lyndi and the Hang Clean:

Notes:

Starting NEXT WEEK: Moe will be teaching a 6pm class on Monday and Wednesdays! What this means: The 5pm class needs to run ON TIME. Come late to the 5pm and expect to get a shorter WOD or just scale and move faster. Get in, get your warm-up done quickly and correctly, and get ready for “Go Time”! Stay tuned for more announcements.

How many fish oil capsules should you take? Find out here: Whole9 Fish Oil calculator

We are expecting samples from Barlean’s this week of some of their high quality, kick ass, no stinky burping fish oil. Once it comes in we will put them out first come first serve. Free stuff rocks! We will then be taking orders and will be able to get it at a price that is sure to be cheaper than what you would pay locally. Pricing and ordering will be available in the gym soon.

Sean training hard for Colorado Springs and the 2010 CrossFit/USAW Open:

Row, Run, Jump

For Time:

1000m Row
1 Mile Run
50 Double-Unders

Results

View this photo

Jana, Lucy and Pat row, run and jump:

First off I want to point out that yesterday Tara got her first callous tear on her hand after completing 35 RX pull-ups during the WOD! Great accomplishment on the pull-ups and keep working towards ditching the band!

Keep the inputs on the schedule options coming! See yesterday’s post and please post to comments. We are gonna tally these and look at what to implement ASAP. Early consensus is to leave the 6am as is for now and add a 7:30am and 6pm class 1-2 times a week. The move to a 9am class will be for sure once our daughter starts school in a month.

Tomorrow’s “go time” is 10am. It will be a team WOD so prepare to pair up and get work done! After the WOD for those interested I will give some POSE running instruction, run some drills and then have you all practice.

Notes:

The Inaugural CrossFit/USAW Open is this October 1st-3rd in Colorado Springs. This is the first competition event between CrossFit and USA Weightlifting and will feature a sanctioned weightlifting meet of 1RM Snatch, 1RM Clean and Jerk and a CF Triplet that is an AMRAP of squat cleans, pull-ups and double-unders. Competitors will be scored on total load (kg’s) plus reps in the triplet. Many CF’ers are signing up and a few of the top CF’ers from the Games are expected to compete.

SnoRidge will be represented very well by our very own Sean! I’ll be helping him train and accompanying him to the Cheyenne Mountain Resort to help cheer and watch him display awesomeness on a regular basis. Wish him luck and be sure to remind him to practice his jerks and snatches daily.

Ever done the benchmark WOD “Isabel”? 30 reps for time of power or full (squat) snatch. Most choose power. Load is 135 lbs. for men and 95 lbs. for women. How long would that take you? For most it’s easily a few minutes if not upwards of ten or more. How about 56 seconds?

Dave Lipson “Isabel” [wmv] [mov]

"Roy"

5 Rounds for Time:

15 Deadlift (225#/135#)
20 Box Jumps (24″/20″)
25 Pull-ups

Sgt. Michael Roy, 25, of the Marine Corps Special Operations Forces was KIA on July 8, 2009 in Afghanistan serving our country and protecting all of our freedoms. He is survived by his wife and three children. This Hero WOD is in his honor.

Results

View this photo

Rob grinding through another round (above) as Steph shows off a good deadlift (below):

Notes:

We are conducting a highly unscientific poll about specific class times and potential changes. Please respond to comments!

For those who actively come to the 6AM class time: Would you like to see class at 0630 or stay the same at 0600? <0600 or 0630>
For those who don’t come to the early class: Would you honestly drag your butt out of bed to come get your WOD on at 0630? <yes, no or I’m still inspecting the back of my eyelids at 0630!>
Would you like to see a 0730 Wed. AM class? How about 2 days a week? <yes or no>
Would you like to see a 6pm class on Mon. and Wed.? <yes or no>

If you are interested in learning to row on the water then plan on a Saturday in October (tentatively 10/2)! Huge thanks to Lucy for arranging a rowing session at Sammamish Rowing Association on a nice Saturday morning. The session will start on the ergs on land and then transition to boats for some fun in the water! Post to comments if you are interested so we can get a headcount.

One week until the Danskin Tri, two weeks until the Railroad Days 5k/10k, and don’t forget Fight Gone Bad V in September (9/18). Click the icon on the right for more info and to set up a fundraising page to join Team SnoRidge. FGB V will be similar to how we ran this last year and we are partnering with CrossFit Belltown and The Compound and potentially another garage or box.

For Friday only go to Life asRX for a 20% off discount code on their T Shirts. Plug in the code “unbroken” when you checkout.

Head, Shoulders, Knees and Toes….

Knees and toes!

From the 2010 CrossFit Games WOD Event 6b

3 Rounds for Time:

30 Toes-to-Bar
21 Ground to Overhead (95#/65#)

Results

View this photo

Exchange of the day: Between Amanda and me during the toes-to-bar instruction:

Amanda: “Wait, I have a question.” Me “Shoot”. Amanda: “Is that really a squatch on your shirt riding a unicorn?” Me: “No he’s killing a unicorn.”

Jorge and the toes-to-bar (or ankles to bar!):

What do you eat for breakfast? Read “Breakfast of Champions“

The 2010 CrossFit Games CrossFit Journal commercial [wmv] [mov]

Notes:

Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.

Upcoming events: Look on the right side of the site and check out the many events this summer to sign up for with your fellow Squatches!

"Fight Gone Neill"

5 Rounds of Max Effort for 1 Minute each of the following exercises:

Row (for Cal)

WallBall (20#/14#)

Kettlebell Swings (53#/35#)

Box Jump (20″)

Push Press (75#/55#)

Continuous clock with 1 minute rest between rounds. On the call of “Rotate” quickly transition to the next exercise. Clock continues to advance. Score total reps per round and also overall total.

* Athlete can choose to complete 3 round version

Results

View this photo

Quote of the day: “I forgot how bad this is.” ~ Curtis

Today’s WOD was a fundraiser for a fellow CrossFitter and his wife (Charles and Whitney N.) who are from Local’s Gym and in need of support. Several boxes from the local Affiliate community banded together today to not only complete the Fight Gone Neill WOD (very close to Fight Gone Bad) but also to help raise some funds to defray their costs and make life a little better (see yesterday’s post). We were happy to pay it forward and thank you to all who came today and gave both money and sweat.

Notes:

4th of July Weekend Schedule: Saturday class schedule is normal and class times will be 10am and 11am. Monday will be a short schedule due to the holiday and we will run classes at 10am for anyone and everyone.

The CF Games are coming! And we are going! We will be closing on July 16th,17th and the 19th. We will plan to post bodyweight WOD’s for all to do and encourage you to coordinate a group at the box or at the athletic fields by Cascade View Elementary.

Row and Run

3 Rounds For Time:

500m Row
20 Pull-ups
400m Run

Results

View this photo

Catch and Finish on the Rowers:

Curtis being, well…Curtis:

Tomorrow we are going to roll up our knee high socks and pitch in to help a fellow CrossFitter. Jesse from Local’s Gym (Lynnwood CrossFit) contacted us along with several area CF Affiliates and asked for our support for Charles and Whitney Neill. We are going to run the fundraiser WOD “Fight Gone Neill” and pass the hat for any monetary donations to Charles and his wife. Everything we raise (we will also make a gym contribution) we will ensure we get to Local’s to pass onto Charles. If you want to donate any amount please drop it in the cash box on the desk. If not we understand, simply completing the WOD is a show of support for our broader CF community.

Read on about Charles and Whitney (from Jesse Ward):

A lot of you know Charles from our gym (63 years old, muscle-ups like crazy and super freaky jacked) his wife Whitney has run into some serious trouble.

Over the past 20 years without her knowing it her aorta had grown in diameter from 3cm to 9cm (10cm day of surgery). Which is called an aneurism, these have a tendency to burst. Which is bad. Furthermore, her subclavian has two aneurysms. Her condition was discovered after a series of tests trying to uncover the source of odd “rib pain”. These two main arteries attach to the area of her pain. The week of these tests Whitney began to feel the effects. The doctors had her literally laying around for the past 8 weeks resting the rib (which was the previous diagnosis), which may have saved her life. The images told the doctors that Whitney’s situation was beyond anyone in Washington’s ability to operate. The Cleveland Heart Clinic according the all authorities is the best hospital in the nation for heart procedures. Whitney was air ambulanced (read: expensive plane ticket) to Ohio midnight Thursday for the 6 hour surgery. The graft procedure which for Whitney (because of how massive her aneurysm was) entailed opening the entire chest cavity breaking all her ribs in the process. Whitney will stay in the hospital and recover for two weeks before flying home for the second surgery to graft the subclavian aneurysms sometime in October. Her recovery will be quite long. The first surgery was a complete success. The doctors who performed the surgery are amazing and did their job fantastically under Whitney’s extreme condition.

Charles runs his own Contracting company, Pearl River Woodworks. He gets paid when he works on people’s houses, bathrooms, basements, etc. etc. Not really when he’s in Cleveland supporting his healing wife…

We’re raising money. I’m asking for your help in supporting this inspirational family in their time of crisis. We’re doing a different workout, with the hope of getting people to donate dime, quarter or a dollar each point to you the athlete to help keep Charles, Whitney and their daughter Georgia afloat.

WOD:

5 rounds of max reps:

Row (Calories)

Wall-ball (20#/14#) (Reps)

Kettlebell Swing (53#/35#) (Reps)

Box Jump (20″) (Reps)

Push-press (75#/55#) (Reps)

1 minute rest in between rounds

Start Your Whole 30 Challenge!

(Saturday WOD)

5 Rounds For Time:
400m Run
25 Medicine Ball Cleans (20#/14#)

Results

View this photo

Fall City 5k/10k Results

Med Ball Sequence with Sean:

Yesterday was tons of people doing epic sh*t! There were 11 of you that ran the Fall City 5k/10k race, 8 of you that cleaned their way through the morning WOD, 2 who strung multiple muscle-ups, 33 who attended the Whole 9 Nutrition workshop, and over 50 plus that came to the BBQ afterwards. It was most definitely a success.

For those who attended the workshop we think it was a great education and discussion from Dallas and Melissa around proper nutrition and its effects on the body. Understanding insulin sensitivity and inflammation and the foods that promote more or less of it is vital to truly eating for long term health and success. Just some of what we learned: balancing macronutrients and the best sources of them, what foods are net acidic or alkaline in the body, fueling both pre and post workout, the roles of food on healing, recovery, and performance, and how the impacts of a prolonged unhealthy diet can lead to a life of metabolic derangement.

Take the Whole 30 Challenge and make the changes that will help you take charge and accountability to improving your overall fitness and health. Remember to make choices for quality in food and that just because it’s healthy doesn’t mean you are sacrificing deliciousness! We hope you enjoyed it, post your thoughts if you want!

Melissa and Dallas from Whole 9:

Thanks to everyone who came out and brought food and drink and hung out to witness our new ROWKILLA’s! That’s right we are crowning three people as Rowkilla, Jeremy D. who topped the fish game with a score of 2185 and young Ryan (Marc and Laura’s son below) who decided to row a 10k for an hour and 9 minutes and James (Pat and Steph’s son) who rowed a 5k while the rest of us ate BBQ. Nuts!

Ryan “Rowkilla”:

Push It, On the Double!

For Time:

50 Push-ups
50 AbMat Sit-ups
50 Double-Unders
35 Push-ups
35 AbMat Sit-ups
35 Double-Unders
20 Push-ups
20 AbMat Sit-ups
20 Double-Unders

Results

View this photo

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details: Please bring a lawn chair if you can! We have several chairs but not enough for everyone. Otherwise be prepared for Caveman style seating. On the floor…

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?

Mark B. and probably the hardest Hero WOD yet, “The Seven”:

2K Row

For Time:

Row 2000m

Results

View this photo

Quote of the Day:

After Curtis used “The Awesome” bar to do some cleans: “The cool just fell right off of it.” ~ Amanda

2k = torture. This rowing benchmark is torture. Battery acid flowing through your veins, arms and legs on fire, back and forearms cramping, heart exploding kind of torture. Falling off the rower, almost meeting pukie, and wobbly legs are all side effects of this lovely time on the erg. It is also an outstanding total body workout that demands nothing more than your all out effort. When you are done you will know if you had any left to give. Oh and one more thing; congrats to all of you who PR’d today!

Inflexibility Twin Powers Activate!

Read Women’s Epic Matchup 2: Annie and Lindsey. These are just two of the amazing female athletes that are going to rock the Games!

Notes:

Saturday Schedule:

9am: Fall City 5k/10k Fun Run. Good luck to our fellow Squatches who are running it!

10am: We will have one Saturday WOD (no 11am so we can prep for the workshop). Come on in and we will accommodate!

1pm – 5pm: Whole 9 Nutrition Workshop update! We have around 25 people who have said yes, and several have already paid. Please prepay on the Whole 9 site by using the PayPal button.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness

5pm: BBQ (or when the nutrition workshop ends)

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Who will earn the title “Rowkilla”?