Events – Page 71 – SNORIDGE CROSSFIT

Rest Up

Hope you are rested and ready for this week!

Read a great interview with Chris Spealler, one of the top CrossFitters out there and just an amazing athlete. A veteran of all 4 years of the CF Games as well as a top 10 finisher in three of them (including 3rd this year); he was also the recipient of the “Spirit of the Games Award” for embodying the character of CrossFit. He is pretty legendary within CrossFit and has set a great example for many as not only a competitor, but also as a coach, HQ trainer and affiliate owner.

“Spirit of the Games: Pt. 1” CrossFit Journal Preview video [wmv] [mov]

Notes:

If you plan to participate in Fight Gone Bad V on 9/18 at the box, then you need to create a fundraiser page (link on the right under “Upcoming Events”) and raise some money for some great causes. My friend Derek from CrossFit Morristown (who just visited and many of you met) has been pushing people in his box to raise funds and they are now at almost $11k raised! What about us? Well, SnoRidge has $1300 raised. Ummm, it’s GO time people!

Thursday 8/26 Schedule Update!

No 5pm and 7pm class this Thursday! The gym will be CLOSED for the afternoon!

We will be performing a CrossFit WOD Demo for our friends from lululemon athletica (Bellevue Square) at their “5” Fitness Function as part of the 2010 Vogue Fall Fashion Week in Bellevue. The event will be at the Hyatt Regency in Bellevue at 7:30pm.

Tickets are half off ($20 each) and 100% of the cost will benefit Islandwood, an outdoor learning center for children on Bainbridge Island (watch a video of the amazing environmental education facility). Tickets include two drinks to have at the event prior to the show. Buy them in the box or at the door and let us know ASAP if you plan to go!

If you want to see the latest lululemon gear as well as some pretty cool athletic stage performances then come check it out. Michelle, Moe, Kim, Kelly, Nadia, Laurie, Mark, Jeremy, Allen, Eric and I will all be doing a synchronized mini WOD with barbells, kettlebells, and jump ropes on stage. Some of the other acts will be a professional dance group, some amazing acro-yoga, breakdancing, a sports and conditioning demo, children performers and more. It’ll be a good time!

"Coe"

Today is our 500th post! Cool milestone!

10 Rounds for time:

10 Thrusters (95#/65#)
10 Ring Push-ups

For time:

Run 5k

Results

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Railroad Days Race Results

Army Sgt. Keith Adam Coe, 30 years old, of 1-37 FA (Field Artillery) from Joint Base Lewis-McChord died April 27, 2010 from wounds sustained in an attack by enemy forces in Iraq. RIP.

Michelle and Rona shaking it out during “Coe”:

Today a good size group tackled the Hero WOD “Coe” while another group went and represented well in the Railroad Days 5k and 10k race. We had 6 runners for the 5k, 4 runners for the 10k, and 6 CrossFit kids complete the 1k! Great turnout and even better results. A majority of the runners finished 1st, 2nd, or 3rd for their age category overall.

Marc with a perfect “POSE“:

"2 for 1"

WOD Choice today!

3 Rounds for time:

50 Double-Unders
50 Wall Balls (20#/14#)

3 Rounds for time:

50 Double-Unders
25 “2 for 1” Wall Balls (20#/14#)

Results

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Choice day! Pick either double wall balls (also called 2 for 1’s since you throw it up to the target and then complete 2 squats) with double-unders or do 50 of them for three rounds with 150 double-unders. Either way this ones mean.

See that little blurb in the upper right corner of the site? The one that says “World Class Fitness in 100 Words”? Ever read it? If you do read it how much of it do you follow? The last sentence is one (along with nutrition) of the things that most of us CrossFitters likely don’t do. It’s the part that says “Regularly learn and play new sports.” The CrossFit Journal is kicking off a cool new series devoted to learning and playing new sports. It’s called the Sport Series. If we are going to train to be generally prepared physically for most challenges as well as call it the Sport of Fitness, then why not apply it to new sports? By the way, anyone want to try stand-up paddleboarding?

CrossFit Journal Stand-up Paddleboard Race [wmv] [mov]

Notes:

Speaking of sports, tomorrow morning we will see several of you at the Railroad Days Race. Meet on the corner near the gazebo at the Rail Museum. Kids 1k is at 8:45am and the 5k/10k starts at 9am.

Mark and Kim will be running a class WOD at the box at 10am. Show up and get your thruster on!

"Bionic"

5 Rounds for time:

6 Sumo Deadlift High Pull (95#/65#)
6 Burpees
6 Front Squat (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatch (95#/65#)

Results

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Tara tackles Hang Snatches while Scott swings the Kettlebell:

Bionic is a unique WOD. Moving from a wide stance and narrow grip to neutral stance and grip to narrow stance and wide grip each round can cause a little confusion from movement to movement. It is also typically limited by the amount of weight that you can Hang Power Snatch. Put on too much weight and that becomes a hang muscle snatch or even worse a hang power “anyway overhead” lift. Dialing it back to ensure a load that allows you to do it correctly is the way to go and also will force you to move faster and generate greater power.

“Spirit of the Games Pt. 1” with Chris Spealler, CrossFit Journal preview [wmv] [mov]

Notes:

This Saturday is the Railroad Days 5k/10k race. We have at least 6 runners I know of that are running it with me (Marc, Laura, Lucy, Moe, Sangeeta, Jim M.). There are also a couple kids doing the 1k too. Anyone else in? There will be one class at 10am with Mark as well.

Attention! Fight Gone Bad V: We are hosting FGB V on 9/18 (Saturday) with CrossFit Belltown, The Compound, CrossFit Redmond, and the Chamber! The plan is to start at 10am.There will be waves and sign up times as we get closer. If you are planning to participate the rules state you must register, create a fundraising page and raise donations. Please consider this and help raise money for some valuable causes (Livestrong, The Wounded Warrior Project among them). For details on registration go to the FGB V site and click on the register link. When and if you register, pick our box as your “team”.

If you are thinking it’s too much to ask someone to donate, consider that one latte for $5 is more than enough to ask for. Or a happy meal. I would think most people understand that donating a few dollars for cancer research or for a veteran who is permanently disabled for defending our freedoms is worth forgoing a coffee or two.

"Death By Pull-up"

Strength WOD:

Back Squat

5/5/5

Checkout WOD immediately after:

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Today we went over two methods to use when back squatting; the high bar and the low bar back squat. See our last post with links that explain how to do both. Either way is fine. Do one or do both. Try them, see what you prefer and use it. What’s more important is that whichever you pick, do it right and learn to squat.

After the strength WOD it was time for death by pull-up. Focusing on good pull-ups should be the key and making sure you have good arm extension, a strong pull, and the chin reaching over the bar. Use a band, a kip, or a dead hang. Then feel the minutes and pull-ups pile up!

Pat repping out some back squats while Mark spots:

Ashley showing off some mad skills and a backwards double-under!

Notes:

Welcome to Cristin who started elements with us tonight and knocked out “Baseline” ahead of her goal she set before the WOD. Setting and achieving a goal on her first WOD is a great way to start CrossFit!

Watch and practice: Burgener warm-up with Sage Burgener and Coach B [wmv] [mov]

Sign up for the Railroad Days race before Saturday! Racers plan to link up at the gazebo by the Railroad museum prior to the race.

"Betty"

5 Rounds for Time:

12 Push Press (135#/95#)
20 Box Jumps (24″/20″)

Results

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Mish and Justin rocking “Betty”:

Betty: Defined in Urban Dictionary as the following – A hot chick. Relaxed, self confident, athletic.

Several of you competed in the Danskin Triathlon (Lucy, Jana, Rona, Lorraine, Moe, Michelle and Jim M.’s wife Erin) and the IronMan 70.3 Lake Stevens Triathlon (Annie and Lena) this past weekend and everyone did great! Competing and completing any race is always something to be proud of; however competing in a race that is comprised of swimming, biking and running is pretty amazing. For some it was their first, for others who were veterans it was just another notch in the belt and a culmination of some long and intense training. Some notable performances were Lucy and Jana at the Danskin who finished in the 1 1/2 hour range and in the top 300 or so out of 3,100 plus women; as well as Annie who finished 18th in her age group with a 6 hour 4 minute half Ironman. She will now be known as IronWoman!

All of you triathletes are Betty’s in my book. I’m personally proud and inspired by each of you. Continue to train hard, set goals and go forth and dominate!

Notes:

6pm classes on Monday and Wednesday started this week (with Moe). Also Wednesday will be the first weekly 7:30am class (with Mark B.). Now there are less excuses to miss the WOD!

Also the Railroad Days 5k/10k is this Saturday morning. Don’t forget to register!

Deceiving…

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

Power Clean (155#/105#)
Ring Dips

Results

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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

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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

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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]