Events – Page 72 – SNORIDGE CROSSFIT

"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

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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

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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

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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

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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

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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

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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

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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”?

"Helen + 1"

4 Rounds For Time:

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

Results

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Fran and Nan – Hard Work Pays Off:

Today was a tougher “Helen” primarily to kick off the week with a tough WOD and to train the mind to think about exceeding a benchmark standard every once in awhile. Everyone was able to call out their official Helen time if they desired and then finish up the 4th round. Several PR’d and two of you stuck with all of your pull-ups to complete this benchmark (plus) as prescribed with pull-ups. Congrats to Nan and Fran for not only this achievement but also for patiently practicing and working on your pull-ups day after day. It paid off! The leaderboard for Helen is re-written both for men and women after today!

Evidence Based Fitness: Graham commented this past weekend he placed 5th (Congrats!) in a downhill mountain bike race and was not gassed after his run for the first time ever. Jorge went flying (paragliding) this weekend and noted he hiked up Tiger Mountain and back down with his rig in record time and did not feel anywhere near as gassed as he has in the past. Both credited CrossFit with their improved conditioning. Good stuff!

In Graham’s own words:

“The downhill mountain biking race that I went in Port Angeles was in the NW Cup series. I placed 5th in my class (out of 15), but the part that I was so stoked about is that I haven’t trained at all for DH riding or racing in 8+ months due to baby #2.

I literally took my bike off the hook, dusted it off, pumped up the tires, and headed to Port Angeles. I wasn’t tired on my race run AT ALL, whereas in past years I have been anaerobic the entire second half of the race, gasping for air. Crossfit totally works, I haven’t been training specifically for cycling at all, and felt stronger on the bike more than ever.”

CF Games “Let the Games Begin” – video [wmv] [mov]

Great Swings:

Notes:

Whole 9 Workshop Update this Saturday from 1-5pm is open to all:

Several spots remain open so contact us for registering. Details over on the right hand side on what the workshop covers. Cost is $75 a head to come learn about nutrition and why this is the most important ingredient to being successful as a healthy and strong athlete.

BBQ is immediately after and will celebrate our 1 year anniversary as an affiliate as well as kick off our inaugural Fish Game Tournament. Be there!

Perseverance

For Time:

10 Thrusters (95#/65#)
Run 200m
9 Thrusters
Run 200m
8 Thrusters
Run 200m
7 Thrusters
Run 200m
6 Thrusters
Run 200m
5 Thrusters
Run 200m
4 Thrusters
Run 200m
3 Thrusters
Run 200m
2 Thrusters
Run 200m
1 Thrusters
Run 200m

* Advanced Goal: Go Unbroken or Go Heavy

Results

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“The difference between the impossible and the possible lies in a man’s determination” ~ Tommy Lasorda

Mary tackling the Thruster:

Tonight I watched perseverance in action. Imagine you are Mary: You have just completed elements and walked into a group WOD for your first time. You see a whiteboard that says “Thrusters and 200m Runs” in some weird combination of 10 reps down to 1 and running in between each round. The board is filled with names and numbers and times. People are warming up all around so you fall right into it. Warm-up run, box step-ups, pass throughs, no problem. You start practicing a thruster and instantly have a coach standing in front of you giving cues and tips that likely seem like driving directions to a strange place you’ve never been. After getting some adjustments, coaching, scaling and further practice on a thruster you feel more relaxed. “I can use this bar” you think and move to set up your spot outside with the rest of the crew. Before you know it though you literally have to thrust yourself into the workout at the count of 3-2-1 Go!

Bodies and barbells begin to fly around you, people dumping weights and zipping past, many screaming “Round” every once in awhile. Music is thumping, people are moving and you are just chipping away. You have that same coach giving cues and tips (wider stance, toes out, touch the ball!) and you just keep on lifting the barbell and then running. As people finish around you it must cross your mind “I’m barely halfway through and people are done!” You ask him if others have ever struggled and if others have ever felt sick. “Yes” he says. “People struggle, people have been sick. Breathe. You can do this.” You walk back to the bar, pushing one rep at a time. Round after agonizing round goes by. Everyone is almost done. Then something happens. The coach offers you the chance to call it a workout if you want, asking if you want to stop or if you think you can keep going, but your answer is instantly “No, I am finishing, I will do this!”. You move to walk/run, but someone says they will go with you. You finish the next round of thrusters, then another person runs with you, and then both of them. One is your friend, the other a stranger. Round after round, they run with you even though they are done. You think it is taking forever. But before you know it, you are done too. Done with the workout. All of it.

This is what I imagine Mary might have felt tonight. It’s partly what I saw and also what I thought might be her experience. Tonight I saw one of the things that makes CrossFit so cool, community built through shared struggle and determination. Mary didn’t want to quit. No backing down, no giving up. She set her mind on it, had some help along the way and just did it. High five’s and chest bumps all around to Mary for completing her first group WOD; and to Michelle D. and Jana for running with her!

Also speaking of perseverance, I want to give a huge congrats to Steve who dropped in from Level 4 Fitness tonight and after the warm-up got not only his first but also his second muscle-up! What a huge accomplishment, no doubt you’ve been working on this one. Be proud!

“Finding My Way” with Coach Greg Glassman (CF Founder), a CrossFit Journal Preview video [wmv] [mov]

Notes:

The Whole 9 Nutrition Workshop is “ON”. We are stoked and super excited! Michelle is emailing updated info to all. We took into account the Fall City 5k/10k race that morning as well as the Saturday WOD and are able to hold the workshop from 1pm until 5pm. Afterward we will have a Paleo BBQ for all at the box to celebrate our recent 1 year anniversary as an affiliate (May ’09). Oh and the C2 Rower Fish tournament too! Look for an email with further details on the Whole 9 workshop.

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
Limited to 40 people

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Row like you hear banjoes!

Rona runs while Cathy lifts:

Recharge and Refuel

Kid-Vest Training is all the rage:

Do your double-unders to close out this week. Starting tomorrow you get to add to the total per set!

Pics from yesterday’s Benchmark Saturday:

Attention CrossFitters:

We are working to schedule a nutrition workshop at our box with Whole 9 founders Dallas Hartwig and Melissa Urban. Details below:

Date is Saturday June 19th (short notice we know but make it work people!)
Time is TBD but it will be a 4 hour workshop
Cost is $75 per person
What does it cover? Click here
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness
Limited to 40 people

Before you come up with a reason to say no; I’d ask you to consider this:

In the time it takes to go to a movie, you can learn valuable information to literally change yours and your families eating habits.
$75 for this is far better than a month’s worth of latte’s; or a Mariners game ticket, food, drink and parking; or one lululemon top or CrossFit T-shirt plus shipping!
These people are experts, this is what they do, we are lucky enough to get them to our box while they are traveling to do workshops at CrossFit affiliates around the country, so you can’t just pick a future date.
If you have been struggling with diet and what to eat then it’s time to use this as a starting point.
Even if you haven’t been struggling use this to learn how to fine tune your nutrition and eat for an excellent fitness level.

Michelle is sending a mass email out today so stay tuned and the first 40 who commit get a seat!