"Baseline"

2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results (Fixed now, whoopsie!)

View this photo 

View this photo

3-2-1 Baseline Deb Pull-ups

All Bow to the King of Plank Holds

 Jorge the Bar-barian King of the Planks HIgh Jumps 

Day 3 of the Burpee Challenge! Get your Burpees on!

Our box is awesome! Okay now that I have that out of the way. The SRCF Intro WOD. Everyone does this in Part 1 of Elements. Some complete it the first time, some don’t. Most scale. What it is though is a good WOD and usually a wake-up call to highlight your fitness level. Today was our third time making this the workout of the day. Everyone hit a PR and just crushed this. There are too many highlights to list but each and every person drastically cut their time, or moved in scaling or to a prescribed movement, or matched their time with more advanced movements and range of motion. Check the results to see the before and after. After this WOD it was time for some fun as we all picked two things to try to go max effort on: pull-ups, bar hang, plank holds, and box jump height. Fast times at SnoRidge High! 

Notes:

The donation page for our box is up. Please go here and donate anything at all to help the families of the Ft. Hood massacre. Then join us next Saturday on 12/5 to participate in this Memorial WOD in honor of the victims. It will be hard. It will be scaled for most, but that is not the point. The point is to do something in tribute to the soldiers and victims who were willing to go to war and put their lives on the line for our country only to be murdered or shot in garrison at a soldier processing center. Let’s help show that the family of CrossFit is beyond bloodlines, jobs and location. It’s about community, and showing support for one another. Let’s see what we can raise to help the families and the survivors.

One other note, congrats to Heather (from the “Torture Chamber” in Dupont) who can cross off her goal she wrote on our board back in September at Fight Gone Bad. What was it? Achieving 20″ box jumps in WOD’s! Way to go, strong work!

"Trim The Turkey"

For Time:  
Run Backwards 260m
26 “Gobble Gobble” Goblet Squats (115#/75#)
26 Kettlebell Swings (53#/35#)
26 “Burp”- ees
26 AbMat Sit-ups
26 Pull-ups
26 Superman (AbMat Back Extension)
26 Wall Balls (20#/14#)
26 Dumbbell Push Press (40#/25#)
Run 260m

Results

View this photo

Turkey WOD KB Bridget Turkey Pull

Turkey WOD - Super Neil
 

Thanksgiving for time! 26 reps for the 26th. If only we had 26 people instead of 23 today! We had a huge turnout this morning including some new faces and the energy was palpable. It was cool to see the teamwork and intensity on display. Big thanks to all of you “regulars” who helped keep things flowing and organized with such a large crowd. 

We hope all of you have a Happy and safe Thanksgiving. We are thankful that all of you shared apart of your day with us and that you have helped to form such a strong gym community that is committed to forging better fitness for everyone. 

Day 1 of the Burpee Challenge starts today! 49 more to go!

If you are in it then drop after reading this and give us one burpee. Everyone who came today gets to count one of theirs from the WOD. Going forward burpees that are part of the WOD will not count towards your total. If you tap out, be honest and let us know. Record each day in your books.

Community

Today was a day well spent. We got to connect with friends, fellow CrossFitters and also affiliate owners from around the region all while getting the opportunity to listen to Coach Glassman (CF Founder) at the CF 101 session at CrossFit Bellevue. I have been lucky enough to hear him speak twice and both times came away more than impressed at his ability to engage an audience, communicate his beliefs and principles with conviction and passion, and inject it with humor. We learned a lot today in terms of his views on defining CrossFit and its history, where it’s headed, the role and mission of HQ, and several different topics that have come up in discussion boards or the Journal. 

We also were solidly reminded of one of the most important reasons for why we love CrossFit so much, which is the community. This community is unique. Outside of the military I haven’t come across such a large group that despite its differences in people from all walks of life will instantly bond, come together and accept one another. We come from different locations, jobs, beliefs, backgrounds, ability, and even philosophy on CrossFit but in the end all recognize one another as peers and family who strive for helping others achieve the highest level of fitness possible. We have somewhat differing methods, styles or emphasis on types of training but we are all a part of a massive support arm that is willing to help one another or share best practices. We talked briefly with Coach during a break and thanked him for coming out here and one thing he said that stuck with us is “CrossFit is a family and sometimes you need a family reunion”. We will be sure to take advantage of it and pledge to grow ourselves to continually try to be the best coaches and trainers we can be while fostering this sense of community in our own box.

AM crew:

AM Crew

Turkey Trot

For Time:
5k Run 

(Snoqualmie Turkey Trot, Winter Pineapple Classic, or any 5k route of your choice)

Check here for Turkey Trot results to be posted

The Snoqualmie Ridge Turkey Trot 5k and Kid’s 1k was today in downtown Snoqualmie. SRCF fielded a group of 14 runners plus a host of kids who ran in both races. The course starts at the school and winds through the streets, rolling hills and paved bike paths of beautiful Snoqualmie Ridge before finishing back at the school. We lucked out with perfect blue sunny skies on a nice cold and crisp morning with a spectacular backdrop of snowy Mt. Si and the Cascades. Winter is here!

It was a great race and congrats to those who ran either the Turkey Trot 5k or the Pineapple Classic 5k in Seattle (Jana ran this one) today! We will look for another race soon for more of us to blanket the field. Speaking of blanketing the field, special note goes to Pat for a dominating performance in the 5k by finishing 21st overall out of 750 runners (21:36)! While everyone’s performance was great, this one is noteworthy! Let’s do it again soon!

SRCF Turkey Trot Gang (Not pictured: Nan, Paul, Eli, Curtis, Moe, Dan):

SRCF Crew

Some of the Squatch Kid Racers:

Squatch Kids

"Frankenchipper"

For Time: 
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups 
400m Run 
15 Overhead Squats (45#/33#) 
30 Wall Balls (20#/14#) 
(Then 2 Rounds of Cindy)
5 Pull-ups 

10 Push-ups  
15 Squats 
5 Pull-ups  
10 Push-ups  
15 Squats
50 Push Press (45#/33#) 
50 Walking Lunges

Results

View this photo

Monster Mash-up of the following benchmark WOD’s: Helen, Nancy, Karen, Cindy, Filthy Fifty!

Good times and a really great turnout today! Thanks for everyone for wearing a costume and joining in the Halloween Spirit. It was also nice to have some friends new and old drop-in with us (Scott, Mark, Jeremy and Eric and Kelly). We appreciate the patience managing the waves and were especially happy to see the kids wearing their costumes. Have a safe and Happy Halloween and see you all next week!


SRCF FrankenChipper

Photo album:

        

2k Row Results

Results from the 2k Row for time on Saturday after the rowing clinic (top four M/W times highlighted):

View this photo 

Tips to remember from Rob and Lucy below. Thank you both again for the incredible instruction and also many thanks to Gregg for bringing his rower on Saturday. 

Pat and Jeremy dropped in for a tough team WOD at Chandler CrossFit this weekend. Nice job guys and glad you got to visit another affiliate!

Rowing Pictionary

Whatever Floats Your Boat

For Time:

2000m Row

Results

View this photo

Rowers

Robin and Lucy out of the kindness of their hearts graciously decided to lend their expertise to all of us with some rowing coaching today. My guess is they were also tired of watching everyone butcher their sport! 

It was invaluable training that focused on the following:

  • Taking it back to rowing on water and why the stroke is how it is 
  • Dissecting the stroke (Stick man examples), parallels with weight lifting
  • Physical example of breaking down the stroke ( arms only, body lean, quarter slide, half slide, three quarter slid and then full slide)
  • Feet out exercise to help slow down the slide
  • Side by side rowing and individual coaching
  • 2K test for all

We are very grateful for their time and passion in wanting to share their knowledge and experience with the rest of our growing CrossFit community. Thank you both!

The Salmon are Running!

Our very own SnoRidge Salmon were running today in the Salmon Days 5k run in Issaquah. Lucy, Lyndi and Michelle represented SRCF proudly and finished 21st, 261st, and 42nd respectively out of 457 women and 827 overall! That’s top third overall for the team!

Here’s what they thought of the rest of you who didn’t run with them: 

Salmon Runners

Our next race is the Snoqualmie Turkey Trot on November 14th at 9am.
Notes:
Class changes start TOMORROW! 
Monday to Friday: 11am moves to 11:30am!
Monday to Thursday: 4:30pm moves to 5pm!

Deadly Double

Strength focus:
Deadlift
3×3
(3 rounds of 3 Reps max weight deadlift)
 
Immediately after complete the following WOD.

3 Rounds for time of:
10 Deadlifts (225#/135#)
50 Double-Unders
Results
Deadlift practice was good today. Everyone did their best angry gorilla interpretation (a cue that we borrowed from Kurtis at Rainier CF) at the set up to force staying on the heels, driving the knees back, and setting the back angle prior to the pull off the floor.
 
Double-Under practice was a nice exercise in frustration for many. Keep at it and focus on alternating with those singles and that speed and coordination will improve. In the two pictures below, Sherry is doing double-unders. Jeremy is doing single-unders. Note their jumps are the same, and both their wrists should both be lower and closer to the hips (to reduce catching the feet), but the difference between the two is the wrist speed to pass the rope under the feet twice. 

Sherry DU Jeremy DU

Notes:
Grace results are final. Our winners are Jim and Jorge who split the pot! Both had the largest improvement in two categories. Jim was the only person in the competition who in the re-test completed Grace as RX’d. He also did it in a faster time than his first attempt with 20 less pounds. His RX’d  time was a very impressive 4:27. Jorge had the largest overall time improvement from his initial go to his retest. He halved his first time in the re-test. Any disputes need to be brought to the attention of the “Sorry About Your Luck Panel”.