Movable Type – Page 172 – SNORIDGE CROSSFIT

Don't Just Stand There Thrust a Move…

Strength WOD:

3/3/3/3/3
Thruster

5 sets attempting a 3 rep max load. Rest as needed between sets.

Then follow with 10 minute AMRAP (As Many Rounds As Possible) of:

3 Thruster (95#/65#)
5 AbMat Sit-up
10 Double-Unders

Results

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Good day watching you people get stronger!

Scalability: The beauty of CrossFit lies in not only its results or its intensity, but also that it can be scaled in several domains. Not only can you scale weight, limit the range of motion, or scale the amount of resistance or “help” provided, you can also scale by substituting exercises. When you have an “owie” like Curtis and Jim do (not from the gym), subbing in alternate exercises can provide an effective workout and meet the desired outcome of the workout programming.

Jim Push Presses and Curtis High Bar Back Squats:

Quote of the day: Michelle ~ “Hey guys, anyone need balls?”

Don’t forget! Make sure you are logging your meals and drinks from now until Saturday and bring it with you!

Snatch and Grab

For Time:

Alternate the following exercises 10, 9, 8, 7, 6… down to 1 and 1, 2, 3, 4, 5… up to 10 of:

Hang Power Snatch (75#/55#)
Sumo Deadlift High Pull (75#/55#)
Results

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Notes:

Nutrition class is this Saturday after the 10am WOD. We will be reviewing basics about Paleo and Zone nutrition, the roles it plays in your performance and progress, how to shop for food, when to eat, what to eat, and other resources for practically incorporating dietary change that lasts. This won’t be a how to on counting calories, playing cards or adding points. We also will be kicking off our Paleo Challenge for those interested.

Your homework: Starting Wednesday write down everything you eat and drink at each meal and snack on from now through Saturday. Bring it with you!

We are ordering shirts on Friday with our new design. If you want one there’s a sign up sheet on the whiteboard or post to comments what size you want (Men’s/Women’s/Kids). These will be American Apparel Track T’s which are lightweight and geared for your WOD. Women’s are fitted but not as snug as a Bella shirt. Color is a grey shirt with black and white graphics.

F U 40!

“Happy Damn Birthday Gregg!” ~ Anonymous whiteboard comment

3 Rounds for time of:

Row 40 Calories

40 Wallball (20#/14#)

Run 400m

Results

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This one’s for our friend and South Puget Sound SRCF Member from afar who turned 40 recently. Gregg’s birthday message? “F You 40!” Since most of you met him either at our cookout or at FGB, we felt it appropriate for us all to give him a birthday WOD. Gregg did this WOD today in his gym.

How do you rest?

Notes:

Congrats to Laura who completed Elements tonight and also welcome to Sterling who started Elements with us today!

We also had local Ridge resident Aaron try his first WOD and had two CrossFitters from Outer Edge CrossFit (Steve and Sherry) drop in for a WOD after dropping off our new tires (pictured below). Can’t wait to play with these…

Just announced: Individual fundraisers who raised $150 or more for Fight Gone Bad on their donation page for the FGB site will receive their own Forged Clothing FGB T-Shirt. Leigh and Curtis will be getting theirs in 7-8 weeks. Next year let’s all get one!

What do your coaches do on weekends when we are bored? Check out Michelle learning to use the new slosh pipe. Many attempts interrupted with much laughter. It will make an appearance soon.

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:

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!

Anyway Overhead Anyhow

In Teams of Two, alternate overhead any way, any how, to lift a total of 11,000 lbs. for men and 7,500 lbs. for women for time:

Options are:

Men (11,000#)
96 reps Overhead Any Ways 115 lbs
116 reps Overhead Any Ways 95 lbs
147 reps Overhead Any Ways 75 lbs

Women (7,500#)
90 reps Overhead Any Ways 85 lbs
119 reps Overhead Any Ways 65 lbs
167 reps Overhead Any Ways 45 lbs

Team chooses a weight/rep option and sticks with it
Partners must alternate work to get total reps above
Use Clean and Jerk, Snatch, Thruster, Deadlift to Hang Clean to Press, etc.
If there is a male/female pair, team must choose light, mid, or heavy option and alternate lifting their RX’d weight respectively for half the total reps. Singles pick a weight and do half the reps
Bar must touch floor everytime

Post total time.

Results

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Each option presented different strategies. The popular team strategy was to go with the light option and power snatch it or rep out fast clean and jerks. Lyndi chose the “heavy” option and tackled it solo. Heavy or light it made for a different WOD that built on teamwork.

Team J&J (Jeremy and Justin) and Team Lyndi “Solo”::

Team “Rocksupastar”:

Welcome to Paul, Sangeeta, Mark and Kate who came in for their first WOD today (Mini-“CIndy”). Great effort and next time you will all be ready for the full “Cindy”! Results here: View this photo

Kettlebell Karen

For time:

150 Kettlebell Swings (53#/35#)

Results

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This WOD is a spin off of “Karen” (which is 150 wallballs for time). It’s fast and effective and hones that skill with the kettlebell, which all of you are getting quite good at! Remember to use those hips to drive the kettlebell up, keep the chest up with eyes level, and obscure the ears at the top without going too high and over.

The AM Gang post WOD. These guys and gals look too good for just finishing a workout!

Notes:

Tomorrow we start regular Saturday classes at 10am. Also on Sunday morning a few of our members are running the Issaquah Rotary Days 5k Run with Michelle. If you are interested and want to run contact Michelle ASAP.

Since we did overhead squats yesterday, this video from CrossFit.com blew me away. 100 reps at 95# in a row without putting the bar down from CrossFit Charlotte! [wmv] [mov]

There are big changes in store for the CF Games next year, including sectionals feeding qualifiers which feed the Games, a master’s division with an online qualifier, and streaming media over the internet for the Games weekend. There will still likely be an Affiliate Cup Challenge and our goal is to field a team for it. You can read more and listen to CrossFit founder Greg Glassman here in a preview. You can access full content if you have a CrossFit Journal subscription. For $25 a year the content on here is more than worth it.

3-2-1 Go people!

Oh Squat!

Every minute on the minute with a continuously running clock perform:

Overhead Squat plus 1 rep (95#/65#)

* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

Results

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Notes:

We had two local CrossFit visitors drop in for the WOD today (Mark and Jeremy) and blow through this round after round. Drop in again sometime!

Starting Saturday we have 10am class. Monday we begin the following class time changes:

Monday to Friday 11am moves to 11:30am
Monday to Thursday 4:30pm moves to 5pm

"Lyndi"

Another birthday WOD in September? This is a busy month. Today was for Lyndi and she rocked her birthday WOD as RX’d! The progress and results she has made in just a few months have been nothing short of spectacular.

Complete the following for time:

Row 24 Calories

24 Front Squats (95#/65#)

24 Thrusters (95#/65#)

Row 24 Calories

24 Burpees

24 Jumping Pull-ups

Row 24 Calories

24 Kettlebell Swings (53#/35#)

24 Box Jumps (20″)

Results

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Notes:

Saturday will start a regular weekly 10am class. Post WOD we plan to work on kipping for those interested.

The nutrition “town hall” (no rioting allowed) will be on Saturday, October 10th at 11am following the 10am WOD. Let us know if you are interested and planning to attend so we can get a count. We plan to start our Paleo Challenge on 10/11.

Fran and Pat in today’s WOD:

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

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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.

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”.

"What did I do to Michelle?"

3 Rounds for time of:

Run 360m

9 Clean and Jerks (115#/75#) * Birthday boy does 135#

28 Pull-ups

36 Squats

Results

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Race to the door:

I guess happy birthday to me? More like Michelle wants to punish me. Either way a tough birthday WOD that killed the heart and the forearms. It seemed like Running Grace plus other stuff thrown in to make it brutal fun. I loved it and was honored to go with the 4:30pm crew today.

Welcome to Marc who started Elements and his CrossFit journey with us today. Also we had two drop-in’s today, Mo and Tiffany. Both Mo and Tiffany are CF’ers from other affiliates and it was cool to have them join the 7pm class and watch them power through the wind and rain to finish this WOD.

Mo and Tiffany Pull-ups: