Success On the Slopes

For time:

400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Pull-ups 
400m Run
15 Handstand Push-ups 

Results 

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Push-ups

Below is an email from Anna M. that we received this past week that made our day, week, and month! For those who don’t know, Anna is a a downhill skier and recently wrapped up her skiing season. She is one of those crazy people you tune in during the Winter Olympics to watch fly down a very steep and icy looking slalom course at speeds that that can only be described as insane. She is very good at what she does and truly an elite athlete. She has been coming to us throughout her past season to utilize CrossFit to help in her strength and conditioning while she is away from the slopes. Her coach recommended she do it, and when she came in we put her to work with the rest of us. When she isn’t traveling and competing she gets in the gym as often as she can and her hard work paid off in a very successful season. See below.

Anna_M

“Tom, Michelle and my SnoRidge CrossFit Family, 

Every year at the end of the season I send out a big letter to my sponsors and supporters. This year I added you guys to the list because of how much you have helped me. I came to CrossFit from a recommendation from my coach on the US Ski Team, who told me that CrossFit would substantially help me. Not only did it whip me into shape –pretty fast I may add, but it also helped me kick ass in this past season! The trainers and the people here at SnoRidge are the best support system here at home as far as working out goes. You guys encourage me to do better and get stronger with every day. I want to thank you for supporting me, and being there to cheer me on with each bit of success I obtain. My season highlights include:

  • Attending US Nationals (a big huge race against World Cup racers)
  • Top 5 overall in Super-G and 4th overall in Slalom at Western Region Spring Series (1st for my age group)
  • Being invited to train once again with the US Ski Team
  •  J2 National Slalom Champion 
  • 19th at Canadian National Championships (1st for my age group)
  • Ranked 2nd in the Nation for my age group, behind Mikaela Shiffrin (world cup racer…basically a prodigy) 

I can’t thank you guys enough, and I’m very excited to continue my training here this summer 🙂 

-Anna”

Keep kicking ass on the slopes Anna and we will keep kicking yours in the gym!

Rowing Standards

Team WOD for time of:

Partner one Row 500 meters and partner 2 starts the following stations: 
20 Handstand Push-ups 
20 Box Jumps (30″/24″ – Games Standard “Open Hips on Top)
20 Pull-ups
20 Wallballs (20#/14)
20 Knees to Elbows

Partner 1 Row 500 meters, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 2 Row 500 meters again, partner 2 start HSPU’s. Stop when 20 HSPU’s and 500 meters done, switch stations. Partner 1 row 500 meters, partner 2 start Box Jumps….. Etc.

Results

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One hits “Menu – Back- Just Row” while the other tackles Box Jumps:

Menu Back Just Row Jason_Box Jumps

Rowing Instructor Anna C. warms up for the WOD:

Anna Cummins_Row WOD

Today started with a team WOD that alternated turns on a the torture device known as the rower or “erg” and multiple bodyweight exercises. Immediately after we were lucky to have Anna Cummins provide a clinic on how to row with proper position, technique, form, and rowing strategy for workouts. Her background is quite impressive as she not only is a CrossFitter (from CF Bellevue) and CrossFit/Concept 2 Master Rower, but also a Gold and Silver Olympic Medal Rower. She spent over an hour with 22 of us demonstrating, drilling, and coaching our group out of our bad habits and turned us into “mini master rowers” that are slightly armed and dangerous now for our next rowing WOD. 

Michelle, Rona, Mark and I also learned a lot of good info and valuable cues that will help translate to becoming better coaches for teaching our box. Thanks to all who turned out and more importantly thank you to Anna for the first class clinic! Next summer we will have to take it out on the water.

Rowing Clinic

Stroke Practice

Chipper Monday

For time:  

30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)

60 Sit-ups (AbMat)
70 Burpees 

Results

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Amy chips away at her pull-ups:

  Amy_Pull-ups

Get signed up for Fight Gone Bad 6 on September 17. We are hosting again this year!

Alongside CrossFit Affiliates worldwide, for the past two years we have organized, led, and hosted Fight Gone Bad at SnoRidge CrossFit to raise money for worthy causes, sweat together, and build community (see FGB 4 and FGB 5). Our goal each year is to make the WOD count for more than just a tough workout for one day by bringing all of our great people together with our CF friends in our area and bond over hard work and purpose. As a former military service member I am fond of helping our veterans and heroes who have sacrificed so much for all of us in this great country and what better way to do it than through using our passion of CrossFit for a good cause.

This year we proudly host this event again and will invite a few of our close friends who own local CrossFit gyms to our box to share in the event. Along with all of your coaches I will participate and give my best in this workout to get as many reps as possible in honor of those who serve. The primary charity this year is the Special Operations Warrior Foundation which benefits the families of fallen operators and wounded warriors who are truly out front leading the real “Fight”.

Register for FGB 6 and then join our SnoRidge CF Team! Start your fundraising now. You will need to raise a minimal amount of funds ($30) to participate with us this year (this applies to all SRCF members and coaches). If you raise $150 you will qualify for one of the sick official FGB T-Shirts (steel grey, american Apparel T’s and tanks).

3-2-1 Fight!

Notes and Events:

Rich Froning on Pressure and King Kong” CrossFit Games 

This week CrossFit Seattle is moving into a bigger space and has a week of very cool events lined up that are free and open to all. Check out the events and if you are interested go drop in. Check out this Saturday especially for a bunch of awesome coaching clinics (Six 30 Minute clinics)!

Sunday at Sumner CrossFit will be a Whole9 Nutrition Workshop from 9am-5pm. Amanda, Lorraine, and Shannon from our box are attending. Click here for more details.

Camaraderie

5 Rounds of:

400m Run
20 Supine Ring Rows
30 AbMat Sit-ups

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box/rings or complete 10 supine rope climbs per round.

Results

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Supine Rows

What makes CrossFit great? Too many things to list. One is the camaraderie. The high five mid-WOD or the simple nod of the head to the other person as you run past. The yell you give to your friend and competitor during the workout to just keep on moving or pick up the bar. This happens everyday in the gym and also in CrossFit competitions.

I judged Becky Clark during the last heat of the 100’s WOD at the NW Regionals and I recall her and Ashleigh Moe during their 100 kettlebell swings saying “keep on going” and “don’t stop” to each other as they were swinging the bells. Here’s two athletes battling to beat one another for the top 3 spots by even one second (and everyone else around them) taking the time to show genuine sportsmanship during the heat of competition itself.

Today I was able to go to Jet City CrossFit in Seattle for a WOD and the same thing happened. Four boxes worth of coaches and athletes got together and did a dueling partner WOD where you try to beat your partner at a max rep workout of 7 different exercises. During each interval everyone was high-fiving each other and giving encouragement to their competition. While the goal was to out-do your partner it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. This is just one of the reasons I am addicted to this crazy cult called CrossFit.

“Camaraderie” from the Southern California Regionals – video [wmv] [mov]

Drop-in at Jet City CF with SRCF, Foundation CF and CF Morristown:

Jet City CrossFit WOD drop in

Notes:

We sadly said goodbye today to John and Erin S. who are moving across the east coast and leaving the box. They have been with us for awhile and we will miss them. Good luck in Virginia and keep on CrossFitting!

CrossFit Games: “Games Attractions: The Spectator Experience” Only 27 days until EPIC-ation! 

Congrats to Meghann for her 1RM deadlift; she hit 260# for a 35# PR with a small crowd cheering her on:

Meghann DL PR

Get Back Up

Complements of District CrossFit:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat
Max Reps Box Jumps (24″/20″) 

* Rest 2-3 minutes between intervals
** Treat back squats as a strength WOD and load as heavy as possible

Results

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Group Back Squats

This WOD seemed to be a hit today; it was a different way of tackling strength and mixing in some metabolic conditioning at the same time. Several PR’s across the board both in back squats and with box jumps. Getting over that fear of jumping on the box for some can be a huge hurdle. Tonight Amy and Maggie literally jumped over that hurdle for five rounds! This format will return with a different lift mixed in with a similar bodyweight or conditioning movement.

Jill and Laura rep it out:

Jill_Box Jumps Laura F_Back Squats

Notes:

Monday for 4th of July we will have only one class at 9:30am! Please plan accordingly. Schedule for Saturday is normal with no change.

Jake from CrossFit Devotion stopped in tonight and decided to keep Willy company by working out with him even though he had done a WOD today. That’s a good example of CrossFit community!

Jake_CF Devotion

“Strengthening Weaknesses Strategy” by CrossFit West Santa Cruz(CA)

Rope-a-dope

For Time:

10 Front Squat (135#/95#)
1 Rope Climb (15’/12′)
9 Front Squat  
1 Rope Climb
8 Front Squat 
1 Rope Climb
7 Front Squat 
1 Rope Climb
6 Front Squat  
1 Rope Climb
5 Front Squat 
1 Rope Climb
4 Front Squat  
1 Rope Climb
3 Front Squat  
1 Rope Climb
2 Front Squat  
1 Rope Climb
1 Front Squat  
1 Rope Climb

* Sub 6 Dead Hang Pull-ups per Rope Climb

Results

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Pat climbs:

Pat Climb

WOD Demo with Chris Spealler – video [wmv] [mov]

Top 10 Fitness Myths – Foxnews.com

Lulu logo

Coming in April: Goal Setting with lululemon athletica at our box!

  • Who: lululemon athletica
  • What: Goal Setting Seminar! 

    • Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals. 
  • When: April 8th, Friday 7-8pm
  • Where: Here at the box
  • Details: This is free! Get started on setting your goals NOW. 

    • Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through
    • Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve. 
    • Please bring a pen, and something to take notes on. 
  • RSVP: Post to comments or sign up in the box on the whiteboard

SRCF Version 3.0 Grand Opening and "Team Grace"

“Tag Team Grace”:

In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)

Rules:

  • Share a bar or scale accordingly
  • One athlete works at a time

Results

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1st Wave:

Tag Team Grace

What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping! 

For those who ran the St. Patty’s Day 5k here are the 5k Race Results 

Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!

It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!

Team CF Basic Team M and Jon
Team lulu IMG_8641
Lulu's

Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:

   

Watch more video of Mikko Salo on sicfit.com

Death by 10m Sprints

For Time:

50 Toes-to-Bar

Rest 5 minutes, loosen up and then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Results

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Mom Friendly? You decide:

Hey Ladies_10m Sprints

One of these kids is not like the other:

Jeremy and his Ladies_10m Sprints

Tomorrow is our Grand Re-Opening Day:

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House: 

  • NO 9am or 10am class!
  • 11am-3:00pm Saturday (this will allow time for those who are running the St. Patty’s Day 5k)
  • Bring a dish and do a WOD. We will run the WOD in waves as teams are ready.
    • WOD: “Tag Team Grande Grace” 
    • Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
    • We will run teams through the WOD all day
  • Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
  • lululemon athletica Trunk Show: 
    • lululemon athletica mini-Trunk Show upstairs from 11am – 3pm. Come shop!
    • Styles include: 
    • Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
    • Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Wear your SRCF Shirt!

  • Additional race details are below or at www.runsnoqualmie.com
  • Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

  • 7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg 
  • 9:00 a.m. – Start of Kids 1k Run
  • 9:15 a.m.- Start of 5k

"Loaded for Bear"

Quote of the Day: “Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” ~ Jesse Owens

Brad back squats:

Back Squat_Brad

Strength WOD: 

In 20 minutes, find your 3RM of the “Bear Complex”: 

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat 
Push Press or Jerk
Back Squat 
Push Press or Jerk 

Rules: 

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. 
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.  
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Checkout WOD:

2 Minute Burpee Challenge:

Max reps burpees in 2 minutes 

Results

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The “Bear Complex” sequence with Katie and Nan:

Power Clean_Katie Front Squat_Nan Push Press_Katie

Back Rack_Nan Back Squat_Katie Push Press_Nan

The CrossFit Games Open website is now live. We have 13 athletes participating this year! Besides Michelle and myself we have Moe, Mark B., Jeremy D., Pat, Rob, Rona, Jeremy O., Matt, Lucy, Sean and Don all registered for Team Squatch.  On Tuesday 3/15 it’s “Let the Games begin!”

Two upcoming events this Saturday 3/12!

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House: 

  • NO 10am class!
  • 11am-3:00pm Saturday (this will allow for those of us running the St. Patty’s Day 5k)
  • Bring a dish and do a WOD. We will run a WOD in waves as teams are ready.
    • WOD: “Tag Team Grande Grace” 
    • Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
  • Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
  • Trunk Show is a Trunk GO!: 
    • lululemon athletica mini-Trunk Show upstairs from 11am – 3pm
    • Styles include: 
    • Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
    • Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Let us know if you are running!

  • Additional race details are below or at www.runsnoqualmie.com
  • Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
  • Friday, March 11th at FootZone from 1-6pm (Issaquah Location ONLY)
  • Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

  • 7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg 
  • 9:00 a.m. – Start of Kids 1k Run
  • 9:15 a.m.- Start of 5k
Heidi and Lisa get burpee-licious (Welcome Lisa and Ryan to the box!)

Burpees

"Death by Burpee"

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees 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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Read: “It’s Just Exercise (Part II)” by Melissa Urban of Whole9 

Today’s “Great Day Summary” is presented in captions and photos:

The Burpee King Matt who did so many damn burpees it had to be witnessed:

The Burpee King

and the Burpee Queen Rona (who is sharing the title with Moe as it was a virtual tie since she did an extra 2 burpees in a previous round when she lost count):

Burpee Queen

What is virtual shoveling? Well it was in the warm-up today (nice one Mark!) and Hailly provides a demo:

Virtual Shoveling - 1 Virtual Shoveling - 2
Virtual Shoveling - 3 Virtual Shoveling - 4

Matt was so on fire tonight he actually worked in trick burpees during the WOD like this “360 Burpee”:

360 Burpee 360 Burpee 2 360 Burpee 3 360 Burpee 4

Rona showing off why she crushed this WOD and PR’d today! It was her never quit attitude!

Burpee Love

Spent

We were visited today by Tom Ashby who is a friend and coach from CrossFit Lakewood, CO. It was awesome to have him come see the box, meet Michelle, Ash and our peeps and all workout together:

Group shot with Tom A