Events – Page 79 – SNORIDGE CROSSFIT

Burpees in the rain!

Today the weather was lulu. Crazy. Wet. Gray. Cool. Seattle-ish. All in all it was normal for here. Perfect for an outdoor workout. We held a free WOD in the Bellevue Square Park with lululemon athletica today. Despite the downpour, we had a good crowd and Amanda came out to show us some love and do some burpees. Thanks Amanda!

The Fight Gone Bad Fundraiser is right around the corner. It will be 9/26 and we will be participating. Create your own fundraising page (link over on the right) or donate any amount to our page for two important causes. We will be getting acquainted with this WOD soon so that everyone is ready.

Watch here for a good video on why we are supporting this.

[mov] [wmv] [ipod]

See you all tomorrow morning at 10am for our only WOD of the day. Make sure you go to our new address at 8016 Bracken Place, Snoqualmie.

King Plank and our Friends at King CF

Alternate the following for time:

10, 9, 8, 7, 6… down to 1 of Overhead Squat (95#/65#)

200m Run (every round)

Results

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Curtis is the king of planks (from yesterday). He held his for 3:32 the other day outlasting all others (including Sherry who was hanging in there at 3 min.).

Speaking of King’s, we attended King CrossFit’s pre-Grand opening get together tonight. We had a great time meeting up with other affiliate owners and seeing their new box. If anyone is interested go to their open house tomorrow which is from 10-4 in Renton. Address is on their website.

Group picture:

Pictured (L to R) Us, Ron, Arvin, Glen, Allen (all King CF), and Andrew (Foundation CF)

The Box:

"Elbows Up"

Strength Focus: Squat Clean

3/3/3

The Goal:

After warming up, work up to three consecutive sets of your three rep max of the Squat clean. Each round attempt to increase and reach your max weight while maintaining good form and technique. Failed rep means failed round. Post PR’s and record weight used to results.

After completion of strength WOD complete the following:

As Many Rounds As Possible (AMRAP) in 12 minutes of:

3 Squat Clean (95#/65#)

5 Push-up

7 Knees to Elbows

Results

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Jim D. showing good body awareness.

(As Michelle told him and Curtis likes to razz him about):

Note that in the picture above Jim has explosively jumped, shrugged and opened his hips before he has bent his arms. He is generating power through his middle to “float” the bar up and then quickly rotate the elbows and body around the bar underneath to receive it in the front squat.

Fight Gone Bad fundraiser workout:

We will be participating as a gym in this fundraiser on September 26th. Click on the link above for rules, get registered and go get some pledges for two good causes (A few of us have already created our own pledge pages). We are working to make this a good event by hopefully partnering with CrossFit Redmond. We would host in the new box and they would join us. Also several friends and CF’ers from the Dupont area will be joining us.

3-2-1 GROW!

SnoRidge CrossFit is expanding!

If you missed Michelle’s well done surprise announcement at the post-race BBQ yesterday we now have keys to a bigger box of around 1300 sq. ft.! We have secured a space right here on the Ridge (in the commercial park opposite the Center Dr. retail sector) and will be moving in September. Our goal is to be up and running for class after Labor Day weekend and to have a good party after the Fight Gone Bad challenge on September 26th. Lots to do to get set up but we think you will like it more than leapfrogging Ash’s Barbie car on your way out the garage.

We are very thankful to you ALL for getting us to this next step in our journey. YOU are what make this affiliate possible. As we grow our family we will strive to keep the same focus on what makes this CrossFit gym work: Challenging workouts and results, emphasis on coaching and technique, and a place where you not only make personal physical changes but build lasting friendships and community.

Race Results and Pics

Race Results:

Race Results

(Excel File will download)

Look for the yellow highlighted names for our participants.

Pics from the Race yesterday!

Run Forrest, Run!

Today was the Snoqualmie Railroad Days 5k/10k and kids 1k race. We represented well with the following group of runners. Results haven’t been posted so will share when they are up.

5k Race:

Deb L. (with Porter in the stroller), Deb S., Jim M., Jim D., Jorge, Jana, Lyndi, Amanda, Lucy, Leigh, Michelle, Tom

10k Race:

Sherry, Travis, Jenna

Kids 1k:

Max (and his cousin), Skye, Ashley, Finn, Grace, Jenna

One of these kids is doing his own thing:

PR’s were set, first races were run and many had their family members running so there was a big turnout for a really fun, fast, and scenic course. We especially want to thank Rob and Curtis who watched kids, handled photographer duties and cheered everyone to the finish.

Afterwards we headed back to the gym and our house for a great BBQ with not only the SnoRidge crew but also many friends from around the Puget Sound. Thanks for everyone who stopped by including the gang from King CrossFit, CrossFit Olympia, and many of our close friends from the Dupont area.

Next year’s is already on the books for Sat. August 21st. Plan on running it again!

Go Pound Sand

In a team of two complete the following workout.

3 Rounds for time of:

10 Sandbag Clean and Jerk (50#/32#)

500m Sandbag Trail Run (50#/32#)

Trail run is a 250m trail with a steep climb up and 250m back down
First 2 rounds team members alternate. (One goes while one rests)
Third round both team members complete the C&J, then run together with one sandbag. Both finish together.

Results

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Final day of our “Week of the Games”. This was inspired by WOD#3 (Sandbag Hill Sprint) of the CrossFit Games. Today was all about getting out of our comfort zone and truly varying our training. Using the techniques we learn in the gym with practical application is what we train for. Heaving sandbags and hauling them up hills is functional fitness. Plus it’s just fun.

Big thanks to Rob for kid duty and Curtis for photographer duties after his WOD.

This week was really fun for us programming workouts that followed the CF Games. It provided some new opportunities for all of us to mix it up a bit. Stay tuned to our next challenge soon!

Lucy telling us what she thinks of the WOD

WOD Highlights:

Stadium Chipper

Day 5 WOD of our “Week of the Games” was the Affiliate Cup Stadium Workout. Check the link for video highlights from the CrossFit Games of this WOD.

For Time:

30 Wallballs (20#/14#)

300m Row (or 200m Run)

30 Box Jumps (24″/20″)

30 Kettlebell Swings (53#/35#) *53 lb. clarification for Gregg

30 Dumbbell Push Press (40#/25#)

30 Deadlift (225#/135#)

Results

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(Whiteboard asterisk: Curtis says was due to an advantage of having a “fan” in the heat)

As far as chipper’s go this was relatively quick (sub 20 minutes for everyone). It was not easy however. Great WOD that progressively got more challenging as it wore on. Thanks to Curtis for sticking around, making fun of my socks (Skins) and coaching his coaches through it!

Notes:

Meet at the gym tomorrow at 10AM for the Saturday WOD. It will be our final workout to close out the Week of the Games. Bring your running shoes and prepare for some friendly team competition.

Slideshow of the chipper:

The Triplet

Day 4 of our “Week of the Games Inspired WOD’s”. This was WOD #7 and featured parallette handstand push-ups, heavy kettlebell swings and GHD Sit-ups. We modified it and extended the time and it worked well. Only two more days!

AMRAP (As Many Rounds As Possible) in 15 Minutes of:

4 Push-ups

8 Kettlebell Swings (54#/35#)

12 AbMat Sit-ups

Results

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Amanda knocks out her first push-ups as RX’d:

This WOD allowed for jumping to the next level either in push-ups, a heavier kettlebell, or both. With a short rep count it allowed for several people to make that next progression.

A few notable highlights from today:

Congrats to Amanda for her first RX’d WOD and moving to full push-ups, Leigh and Lorri completed their first class WOD, and Jorge for moving to a heavier KB. Everyone seemed to like this one as it allowed for speed, progress and pushing to an all out race to keep piling on the rounds. It also was bearable considering the heat.

One other note. On the right hand side of the page is a link to the Snoqualmie Railroad Days Run. Click and register if you haven’t yet.

Sherry demo’ing broad jumps as part of movement prep:

"Blue Collar Workout"

Week of the Games Day 3:

Inspired by the CF Games 2009 WOD #4 by the same name. Instead of sledgehammers and a 4 ft. spike we subbed in ball slams.

For Time:

500m Row

100m Sprint

100 Ball slams (20#/14#)

100m Sprint

500m Row

Results

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The med ball slam subbed as a sledgehammer. The sprint kept the heart rate up after the row and simulated running with the hammer to pound in the stake. The competitive spirit certainly came out today. It was nice seeing some of you go head to head while cheering each other on. Big props to Jorge edging out his fiance Jana by a second. Every second counts!

Notes:

We have 10 plus people signed up for the 5k Snoqualmie Railroad Days Race. We suspect some more of you and also a few friends from down south will join us. Potluck BBQ at the house afterwards. Make sure you register for the run! Run details can be found here.