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Fight Gone Bad 5

Fight Gone Bad:

3 Rounds of Max Effort for 1 Minute each of the following exercises:

WallBall (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (for Cal)

Continuous clock with 1 minute rest between rounds. Score total reps.

Results:

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Eric after an overdose of “Awesome Sauce“:

Today was Fight Gone Bad 5!

Five gyms, four affiliates, one garage gym and over 50 people came together today to complete a workout for a truly worthwhile fundraiser for three causes. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond collectively raised over $800 today in donations. This does not take into account the $2500 plus from SRCF and over $2800 from the other boxes! That adds up to over six thousand dollars raised! Speaking of PR’s, last year we teamed with CrossFit Redmond for FGB IV and raised over a $1500 dollars.

Personally, today couldn’t have gone much better. It was a day filled with high fives, PR’s, and purpose. We had great weather, a big turnout, and good times. Seeing so many who represent so many different boxes come together and grow our community was one of the highlights of the day. We want to thank everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Without it we couldn’t have pulled it off. Let’s do it again next year!

Top two scores for the day, for overall results see the link above:

Mens: Womens:

Mark B. – 382 Rx’d (Compound Fitness) Moe – 283 Rx’d (SRCF)

Coaches Pic:

Photo Album from the Day:

Tabata Time

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.

AbMat Sit-ups

Kettlebell Swings (53#/35#)

Double-Unders

Following the WOD:

Pick and skill and get on it!

Results

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Quote of the day:

“Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition.” – George F. Will

Preview of Tomorrow:

Counting Calories FGB Style:

Marc and Laura raised a couple hundred dollars for the cause and threw down tonight (due to a prior commitment tomorrow) and did Fight Gone Bad at the late class. Great effort and awesome results especially tackling this WOD RX’d for the first time!

Notes:

Congrats to Anthony who finished Elements today!

Reading this article depresses me about the so-called fitness “experts” influencing our military. Kinda like the nutrition “experts” telling us about the food pyramid. This article is so inaccurate and draws wild conclusions in so many areas.

“Military Fitness Experts Tell Troops: You’re Too Flabby For CrossFit” by Katie Drummond, Wired Magazine

All Hands on Deck

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups (Head to floor)
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Nan demo’ing the pike push-ups, knees-to-elbows and walking lunge:

1 day to go to raise funds for Fight Gone Bad V! Show up on Saturday and get ready to rumble! Who’s in? Let’s get a great turnout for the box.

As for today’s WOD, lots of ways to scale this one. For learning to get inverted: Pike off the floor, pike off a box, use 1 AbMat under the head, do banded Handstand Push-up’s, even get a little crazy and make it harder by doing ring HSPU’s! Whatever method always touch top of head to floor, never the nose or forehead. Failing on your face and breaking your neck would just make your WOD’s that much harder!

For progressions and exercises for working on strengthening your core and progressing towards knees-to-elbows see the video below.

Hanging Ab Exercises by Again Faster:

Powered Up

Strength WOD:

Power Clean

1/1/1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for time:

7 Power Cleans (50% of 1RM)
10 Lateral Burpees (Jump and clap over bar each rep)

Results

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Don extends and Laura goes lateral:

Lots of work on the Power Clean today. Lots of PR’s too. Practice the hook grip, fast elbows, full extension, and get under that bar! Don’t reverse curl it. Save your reverse curls for back and bi’s day!

Real Firebreathers:

Warrior Dash Gang:

Fight Gone Bad V Details

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond. Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in, but be patient and ready to wait!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How: We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes

Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling: We will scale accordingly so that everyone can do this (no different than any other WOD)! Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $2395 total as a gym on the FGB website. Fight on!

Heavy Hitter

Quotes of the Day from Mark Rippetoe (aka Rip):

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

or

“If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”

–Mark Rippetoe: Starting Strength

10, 9, 8, 7, 6, 5… down to 1 each for time:
Push Jerk (135#/95#)
Squat Clean (135#/95#)

Results

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Kamran and Jenn learning to push press during Elements:

Attention: Classes are available at 0730 on Wednesdays. I know a few who said they are going tomorrow but this is a general reminder that it’s out there and Mark wants company!

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond.

Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How:

We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes
Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling:

We will scale accordingly so that everyone can do this (no different than any other WOD)!

Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $1670 total as a gym on the FGB website. Keep up the effort until Saturday!

“343” make-up crew:

"Helen"

3 Rounds for time:

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

Results

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“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

Sunday Funday

Hope you enjoyed your Sunday!

On Sunday Rob, Rona, Marc, Laura, Michelle and I all ran the Warrior Dash in North Plains, Oregon representing SnoRidge! It was more “dash” than “warrior”; with some fun obstacles, several jam points, cold water, beautiful weather and lots of mud. All of us had fun and plenty of mud to show for it! Since the course wasn’t really camera friendly, we don’t have many pics but will hope to post a group photo tomorrow.

This weekend we also managed to get a film crew (thanks Rona) in for our new “What is CrossFit?” video segment with “Rhabdo Rob”:

Never Forget

“343“

For honor and respect of the fallen:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed

Post total time

Results

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We must never forget the attacks on September 11th, 2001. Terrorists attempted to destroy our way of life and test our resolve that day and failed. Today we chose the WOD “343” in honor of all who were killed in this attack on our great country; with 343 representing the number of New York Firefighters and EMT’s who gave their lives while trying to save others in the World Trade Center. This workout tested our own internal resolve and was just a small way to pay our respects and remember all who have sacrificed in the name of Freedom since 9/11.

Deaths (excluding hijackers)
New York City	World Trade Center	2,606
	American 11	87
	United 175	60
Arlington	Pentagon	125
Arlington	American 77	59
Shanksville	United 93	40
Total		2,977

Mark paid tribute and completed “343” today while wearing his firefighter gear:

"4 by 4 (Hundred)"

4 Individually Timed Runs:

400m Run
Each run is a max effort. Rest 3 minutes between rounds.

Results

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Max Effort with Meeno:

I love this dog. “Nuff said. (Although he did steal my shirt during the WOD the other day)

Professor aims to dispel diet myths – Food Navigator

Ancient ‘Paleo’ Diet Key to Living Healthy and Weight Loss, Some Say – naturalnews.com

Notes:

We are planning on the next time to arrange a “chunky dunk”, i.e. the BodyFat Test. This is the body fat testing truck that has come a couple times to us. We are looking at October (pre-Holiday madness). If you are interested let us know!

See you all tomorrow morning at 10am for our 9/11 Tribute WOD “343”!