Merchandise – Page 2 – SNORIDGE CROSSFIT

Take the OnRamp to SnoRidge CrossFit

ONE SPOT REMAINING!

Goodbye Elements, hello OnRamp!

Where we previously had our “Elements” plan which consisted of 3 one hour sessions with a coach and then led to entry into our normal group classes as our starting point we have changed this to our new “OnRamp”. Our OnRamp is a program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)
Limited to 5 people per On Ramp in a group format class
Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)
Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.
Movements include weightlifting, gymnastics, and cardiorespiratory endurance exercises such as squat, front squat, overhead squat, clean, snatch, press, push press, push jerk, deadlift, sumo deadlift, box jump, medicine balls, kettlebells, push-ups, pull-ups, rings, sit-ups, lunges, rowing, running, jump rope, etc.
We focus on drilling technique and safety before ramping your intensity levels or increasing weight
Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level
Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)
Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email at snoridgecrossfit@comcast.net or come in the gym.

Week 1: Tuesday 1/10 and Thursday 1/12 at 7pm, Saturday 1/14 at 8:30am
Week 2: Tuesday 1/17 and Thursday 1/19 at 7pm, Saturday 1/21 at 8:30am

Why wait? 3-2-1 Go!

Contact us and register on MindBody for OnRamp now!

"Nasty Girls"

“Nasty Girls”

3 Rounds for Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)

or sub C2B for Muscle-ups

3 Rounds for Time:
50 Air Squats
12 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135#/95#)

Results

View this photo
View this photo

Nasty Girls, one of the “early classic” CF workouts and demo videos from CrossFit.com. The Nasty Girls were the original trio of female firebreathers: Nicole Carroll, Eva T, and Annie Sakamoto.

Video: Nasty Girls – [wmv] [mov]

Goodbye Elements, hello OnRamp!

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)
Limited to 5 people per On Ramp in a group format class
Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)
Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.
Movements include weightlifting, gymnastics, and cardiorespiratory endurance exercises such as squat, front squat, overhead squat, clean, snatch, press, push press, push jerk, deadlift, sumo deadlift, box jump, medicine balls, kettlebells, push-ups, pull-ups, rings, sit-ups, lunges, rowing, running, jump rope, etc.
We focus on drilling technique and safety before ramping your intensity levels or increasing weight
Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level
Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)
Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email or cell phone or come in the gym.

Week 1: Tuesday 1/10 and Thursday 1/12 at 7pm, Saturday 1/14 at 8:30am
Week 2: Tuesday 1/17 and Thursday 1/19 at 7pm, Saturday 1/21 at 8:30am

We are still updating our website to reflect these changes that I have detailed above!

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

View this photo

1st Wave:

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!

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

View this photo

Mom Friendly? You decide:

One of these kids is not like the other:

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:

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:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
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

View this photo
View this photo

The “Bear Complex” sequence with Katie and 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 11^th 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!)

Winner, Winner, Chicken Dinner! (Paleo of course)

Coaches vs. “Mary”

Choose between the following AMRAP’s:

“Pistol Whipped”

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Medicine Ball Cleans (20#/14#)
10 Pistols (Alternating)
15 Double-Unders

or “Mary”

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

Results

View this photo
View this photo

Matt showing a proper cool-down after crushing “Mary”:

Quote of the Day: “Paleo is a logical framework applied to modern humans, not a historical reenactment.” Andrew Badenoch

Here is the official winner and runner-up for the 6 week “Stop the Slop Nutrition Challenge”:

(The “Jackie” Performance results were announced yesterday)

Nutrition Challenge Winner is Dustin Rogers
- Dustin finished the Nutrition Challenge with the highest % weight loss overall; with a 6.7% improvement (13 pounds lost)
- Dustin also improved his RX Jackie by 4.7% while simultaneously shrinking to the point that his wife Lindsay called him “Man-orexic”

- Dustin wins:
  - $200 in cash money
  - 1 Month Unlimited Free to SnoRidge aka “The House of Awesome”
  - 1 Year CrossFit Journal Subscription

Nutrition Challenge Runner-up is Jenn Lilly
- Jenn finished the Nutrition Challenge with the second highest % weight loss overall; with a 6.5% improvement (9.7 pounds lost)
- Jenn’s food choices overall were really good and it showed as she is a lean mean fighting machine
- She also improved her Jackie by 22.2%. (I am kind of scared of her now)

- Jenn wins:
  - $50 in cash
  - 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
  - lululemon athletica water bottle

CONGRATS, chest bumps, and caveman high fives to Dustin and Jenn for the top two spots and to everyone who participated in the Nutrition Challenge!

The Nutrition Challenge this year was longer (6 weeks) than our previous one. This was meant to ensure those who stuck with a Paleo diet could see or feel results, make longer lasting nutrition changes, and understand the full effects of both staying “on” and falling “off” the wagon. Several of you did just that. The race for this challenge was very close. We are proud of everyone for starting, trying and sticking with it. If you didn’t finish for whatever reason, don’t be discouraged! Read your Nutrition guides, make a decision to start eating clean and muster that self discipline to truly try it for at least 30 days. It’s never too late to try to be more healthy. If I believed that I still wouldn’t passionately try to convince my parents that things like low fat, soy, whole grains, and other processed garbage is not good for them.

For those who didn’t participate, when you decide you are ready to get more information and insight into nutrition and the paleo diet, ask us about purchasing our complete Whole9/SnoRidge CrossFit Nutrition Guide which lays it all out for you.

Some basic stats:

94 lbs. lost total!
25 people started the “Stop the Slop Challenge”
17 of you finished it and weighed in to seal the deal
Many of you have elected to maintain a Paleo diet after the challenge
11 Men completed it vs. 6 Women (Surprising to me since more women started than men)
10 people lost greater than 5.5 lbs

Notes:

Today’s WOD was a choice between two pistol loving AMRAP’s. Either the CrossFit.com benchmark WOD “Mary” or just a brutal triplet in “Pistol Whipped”, neither is easy. One piece of coaching from me: If you finished the WOD today (or really any day) and need to immediately do an unplanned second WOD, then you likely scaled incorrectly or simply did not push as hard as you could have. Remember that this is all training. Training means working on your weaknesses. Sometimes those weaknesses mean you need to scale to allow yourself to get enough work done to build strength, technique, form, consistency, or work capacity.

Josh inverted while Michelle is locked and loaded:

Read: “It’s Just Exercise (Part I)” by Melissa Urban of Whole9 – Part II coming tomorrow

Got wide feet? Like New Balance? Try these barefoot style shoes for running and CrossFit: NB Minimus Preview

Doubled Over

AMRAP (As Many Rounds As Possible) for 20 Minutes:

5 Knees-to Elbows
10 Wall Balls (20#/14#)
20 Double-Unders

Results

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Julie hits the squat in the Wall Ball throw while Moe demos double-unders:

If you haven’t posted your size and are close to 250 WOD’s and want to purchase a 250 WOD Club T-Shirt then go here and post to comments so we can place the order by Friday!

“Stop the Slop” Nutrition and Performance Challenge Day 5 Update:

For those who have been logging their meals on beyondthewhiteboard.com I’ve been reviewing them daily. Here’s some observations, feedback, and random highlights thus far:

Keep it up! Keep logging your meals (you can name each meal to separate them)
Consult those Whole9/SRCF Nutrition guides and read them thoroughly
Keep putting in the detail in your logs. Things like sleep, quantity or servings, or how you feel are good to look back on the longer you go to see how the nutrition change is or is not effecting you.
Everyone is mostly eating well balanced meals of protein/fat/carb with cleaner ingredients for all of these macronutrients
Some of you should up the veggies!
Snacks consist mostly of a handful of “x” nuts, 1/2 apple or orange, hard boiled egg, or Lara Bar
When eating a snack, try to have some fat or protein with the carb source; i.e. 1/2 banana with almond butter or have a chicken lettuce wrap with avocado and peppers
Some post WOD nutrition items sounds so good I may hang out with you and beg after your WOD
Some breakfasts and dinners are so awesome I am going to show up on your doorstep
Lose the creamer substitutes in the coffee people! No Soy Delight, Coffee Mate, or “insert brand name of colorful carton of inflammation” here. Try unsweetened coconut milk (make sure it’s the full fat kind in the can found usually in the Asian food area of the gro-sto) or heavy whipping cream if you don’t like coconut milk and absolutely need to add to your coffee. (Note: I know heavy cream is against the preaching of the Paleo Gods. That said I would rather you use a splash of that to wean yourself off the partially hydrogenated poison of coffeemate or the evils of sugar spiked soy milk)
I have yet to see anyone list rice or pasta!
Don’t drink SODA! Diet soda or plain soda does not matter. It is harmful and undoing everything you are doing in the day. If you need something with taste other than plain water try a little squeeze of lime or lemon in your water, Perrier or plain Talking Rain.
Alcohol is surprisingy not being reported, although someone listed 1/8 ounce of crack cocaine… 🙂
Everyone is making notable positive changes and doing well. Don’t quit! If you need help ask your trainers. Don’t expect us to tell you it’s okay to binge and cheat though! We will give you tough love and encourage you all at the same time.

If you aren’t using btwb.com to log your meals, then don’t forget to write it down or use some sort of method to track them and turn them into us on Saturday.

Tomorrow we will detail the prizes for winners and runners-up of both the 6 week nutrition challenge and performance challenge (the emphasis on the prize pot will favor the nutrition winner and nutrition runner-up winner).

Notes:

Part 2 of the insights into the main site WOD programming discussion from CrossFit.com (I love this video series):

Tony Budding reviews the last WOD cycle – video [wmv] [mov]

Read: CrossFit Lisbeth: 15 Things CrossFit Has Taught Me About Life

250th WOD Club

So many of you have reached (or are close to reaching) 250 WOD’s here in the box! That is an exclusive club and something we think you should be proud of. We have a 100th WOD Club already complete with a T-Shirt that you earn the right to purchase and wear ($15 – pictured below). If you have recently achieved 100 WOD’s and want a shirt then let us know as we have many different sizes in stock. The 250 T is the one way of wearing your accomplishment proudly.

If you have logged 250 WOD’s at SnoRidge CF then you can buy a distinctive T shirt that loudly says “KICKASS-TASTIC” (not literally but figuratively). Women’s will be Orchid Purple with light colored ink and Men’s will be Red with black ink. Both shirts are an American Apparel 50/50 blend.

If you have earned (or are getting close i.e. 200 plus) and want either of these shirts then please POST to comments with your size please so we can include in our order! Order is going in this Wednesday.

250th WOD Club T ($15):

100th WOD Club T ($15):

We are also working on a long sleeve thermal for men and women in a Squatch-free “100 Words of Fitness” design. Will have SnoRidge CrossFit down one sleeve, a small SRCF logo on the front, and the 100 Words definition on the back (“100 Words” are on the top right of our site). Stay tuned.

Nutrition Tips From Your Fellow Coaches:

Mark B. shared his meal prep today: “Eating paleo takes too much time”

10 minutes in the am before work. Threw together am entire days worth of food. This is a typical day for me. I ate breakfast at home, and this will take me through the day at work and through the night at the fire station.

Top container is 4 eggs mixed with some salsa. Bottom container is 6oz. Of ground turkey mixed with a salad mix from Costco, some brussel sprouts, and topped with some guac and salsa. Shake is a scoop and a half of protein powder, 1 spoonful of cocoa powder, and 2 spoonfulls of coconut milk. A bag of macadamia nuts and some fish oil pills.

Disclaimer: I know the shake is not paleo. I use it as a post WOD recovery since I cannot stomach chicken or sweet potatoes after a hard WOD. I use a pure whey protein powder that has minimal ingredients.

Row Like You Hear Banjos…

For Time:

1000m Row
21 Power Snatches (95#/65#)
21 Ring Dips
750m Row
15 Power Snatches
15 Ring Dips
500m
9 Power Snatches
9 Ring Dips

Or Complete as a Team of 2 and go for time of 4500m Row, 90 Ground-to-Overhead (95#/65#), and 90 Ring Dips

* One partner rows while the other works until 4500m are complete, then complete remaining reps

Results

View this photo

Powerful (This is what we mean when we say “Extend” or “Jump and Shrug”):

Looking for some great Paleo recipes? Our very own Amanda L. recently submitted two recipes to Whole9 that were featured along with several others for their “Steal This Meal” Thanksgiving section. See the below links and give them a try. We sure will!

Steal This Meal: Thanksgiving Pt. II “Warm Spinach, Prosciutto, & Pistachio Salad”

Steal This Meal: Thanksgiving Pt. III ‘Roasted Beets and Pistachio Butter”

Want “barefoot” or “Pose” style running shoes? Want shoes good for all around CrossFit? While there is a great reason as an athlete and CrossFitter to own weightlifting shoes, having a pair of shoes that work for all around WOD’s is also vital. Flatter shoes help with lifting, running, jumping, and bodyweight movements in CrossFit. Running shoes with “Shox” or “Cells” or “Air” simply suck. As in they suck the stability out of your weightlifting movements and rob you of powerful explosion with a barbell and a sturdy platform to land on or drive through. They also lead to heel striking when you run with your heel landing first, sending shockwaves through your foot, knee and hips. That can mean the difference in a PR. Chuck Taylor’s from Converse are a personal favorite. Nike Free’s are popular too. There are quite a few choices, but generally look for a good minimal athletic shoe or trainer.

ShoeMart.com is a company owned and operated by a CrossFitter. See their blog for a forum specifically on CrossFit shoes they sell to include a handy Inov-8 buying guide. We also have a banner on our site (bottom left side) that if you use will get 10% off your order.

New Colors Coming Soon for Inov-8’s – The ShoeMart.com Fitness Store

Coaching Tip: Ring Dips and Ring Depth with Sangeeta

The proper depth for a ring dip is to have the shoulder below the elbow
Lower your body and let your chest dip forward of the rings, while your elbows travel “back” and not “out”
Keep the rings close to the body and feel the rings touch your chest or armpit area
Drive back out to a full lockout position
Scale with a band if you already have a strong box or parallette dip

Happy Birthday Lorraine and Andrea

Strength WOD:

Push Press

3/3/3/3/3

Immediately After Complete Lorraine and Andrea’s Birthday WOD:

For Time:

40 Kettlebell Swings (53#/35#)
37 AbMat Sit-ups
40 Good Mornings (45#/33#)
37 AbMat Sit-ups
40 Good Mornings
37 AbMat Sit-ups
40 Kettlebell Swings

Results

View this photo
View this photo

Happy Belated Birthday’s to Lorraine and Andrea who both share the same birthday:

Way to tackle your birthday WOD together!

Congrats to Rona on her first TWO ring dips tonight:

Notes:

No Wednesday 8am class (11/24). All other classes will be on the normal schedule
Thanksgiving Day (Thursday): One class only at 9am; all others cancelled
Friday: Normal AM class schedule; NO 5pm Class
Saturday: No Sectionals Training WOD due to the Kids Marathon; we will have our normal 10am class for everyone

Here’s a good explanation to Pose Running by New Balance: