Movable Type – Page 93 – SNORIDGE CROSSFIT

Row, Squat and Run

3 Rounds for time:

Row 500m
21 Back Squats (95#/65#)
Run 400m

Results

James racked and ready:

Contests (Congrats) to Amy N. and Caryn for their first dead hang pull-ups today (during the warm-up)! Next time ring the PR bell! Today’s WOD was a late adjustment to incorporate some light back squats. The goal of this weight was to discourage you from dropping that bar and getting through each round with only one clean off the floor.

Don demonstrating good back squat depth:

Movember is back again and has started. During the month of November men grow moustaches in support of the fight against prostate cancer. Several men in the box will be joining the “mo bros” for the second year and if you missed out last year all are welcome. At the end of the month Rob asked that we hold a “Mo WOD” for everyone that will feature “manly” movements (think man makers and hard work).

Here are the rules. I am now down Day one. Evil Tom is coming back. In spirit of the rules I was clean shaven on day one, and will grow a Fu Manchu or more likely the Horseshoe (aka Hulk Hogan) moustache. I also will try to raise some money to fight prostate cancer. My dad beat it, and now is battling two other types of cancer. Cancer sucks.

Mark on his way to a PR deadlift 505# on the fat bar today:

Notes:

Most people who make it to the Games were relatively fit and athletic before they found CrossFit. Many have a background in some aspect of CF (gymnastics, endurance, weightlifting) or even competed at an elite level in college, semi-pro, or pro level sports. One rare woman who made it this past year was a new mom who had just found CrossFit as a way to shed some pounds. A year and a half and 75 of those pounds later… Sam Petersen’s Determined Ascent by CrossFit Games

“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

"Boxed In"

As Many Rounds As Possible in 15 Minutes of:

12 Push Press (75#/55#)
10 Box Jump (24″/20″)

Results

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Happy Halloween!

Have a rocking week!

This Saturday we will have our normal 0930 class with a Team WOD. Immediately after at 1045 we will have a rowing clinic open to all who are interested on learning proper rowing technique. The cost is free. The rowing instructor is world class. In fact she is an Olympic Gold and Silver Medal rower and a Master Rower for Concept 2 and CrossFit!

SIGN UP in the box!

Details:

Olympic & World Rowing Champion to Rock Your Row:

Anna Cummins: Crossfit Master Rowing Instructor, Level 1 Certified Crossfit Coach, Runs Bellevue’s Cummins Chiropractic & Wellness
Olympic Gold 2008, Silver 2004
- What should rowing look like?
- Elements of power
- Timing
- Common Mistakes & Easy Fixes
- Best stretches to keep healthy
- Give me a WOD with a row because I’m ready!
- RSVPs necessary to reserve your rower.

Halloween Party Pic Album:

"Frankenchipper"

Creepy Combination for time of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/35#)

30 Wallballs (20#/14)

2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round)

50 Push Press (45#/35#)

50 Walking Lunges

Results

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Costumes Assemble!

Goofy:

The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and Filthy Fifty. This WOD is a quick gasser that’s light but challenging. More so when you have a costume on. We had a huge crowd of 3 waves plus CF Kids all in costumes and ready to rock on Saturday.

Speaking of rocking, we also had our 3rd annual Halloween party at our “haunted house” last night (pics later). Open to the whole box, we had some creative costumes and characters and a good time. Michelle, Ash and I had a blast hosting lots of great people with delicious and mostly paleo food and hilarious costumes. If you missed it then plan on next year “Same or better” (as Teri says)!

REMINDER: NO PM Classes on Monday 10/31. Classes at 0830, 0930 and 1130 only. Happy Halloween!

No Rep by Wolverine:

Ruh Roh Scooby chin doesn’t count!

Notes:

Halloween twist on a Main Site WOD of 1 Rep Max Clean/Bench Press/Overhead Squat with Games Competitor Aja Barto – video [wmv] [mov]

Super Chicks:

Squat Deep and Swing

5 Rounds for Time of:

7 Squat Clean (155#/105#)
14 Kettlebell Swings (53#/35#)

Results

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Josh and Sangeeta squat and swing away:

Attention ladies! The women coaches have decided that going forward in order to RX a WOD with a women’s barbell you must have the 1# or the 1/4# plates on the bar. No more 53# or 63#, 103# etc. if you want to go as RX’d.

Video Demos of today’s WOD:

WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness – video [wmv] [mov]

See everyone IN COSTUME tomorrow for the Frankenchipper! 0930 WOD and we will run waves as needed. CF Kids class should also wear a costume too!

Next weekend for the Saturday WOD we are excited to have some rowing instruction plus a WOD from an Olympic Gold Medal Rower, CrossFitter, and Concept 2 Master Rower Anna Cummins. More details coming! Cost is free but sign-ups will be needed once we get everything set.

Puppy Coach in Training:

Pull-up Test

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (Strict, no kipping)

Checkout WOD:

Tabata Row (Calories)

* Rounds of: Row 20 seconds followed by 10 seconds rest

Results

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Weighted Pull-ups with a belt or a dumbbell:

Today was an “easy” day. A simple strength test of a basic gymnastic movement and gauge of where your pull-ups really are. While you can kip without a dead hang pull-up, the goal should be to have strong dead hangs before kipping. This was a checkpoint to see how strong you are at pulling your bodyweight or more. Want a stronger kipping pull-up? Practice these.

Tabata Time:

The beginning of this video makes me want to move to Iceland:

“Growing Up CrossFit” with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Snatch-Fest

Strength WOD:

3/3/3/3/3
Power Snatch (Find your 3RM “Rep Max”)

Checkout WOD:

5 Rounds for Time of:

10 Burpees
5 Power Snatch (95#/65#)

Results

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The power snatch. Explode, extend and turn those wrists over as you land in a 3/4 or 1/2 squat. Foot placement, elbows out, hook grip, and back angle are all important. Keeping the barbell close and bending the elbows late as you aggressively shrug and pull under the bar and land with locked out arms. This is not the muscle snatch. Ending up in a “press out” is not training the power snatch. Drop the load, regroup and work the endless cues, speed and position needed to become truly proficient in this lift. Here’s a video demo.

The afternoon class was all about snatches!

These guys know their snatches:

Kendrick Farris and Chad Vaughn Earn First Medals for Team USA at Pan Am Games: USA Weightlifting

Upcoming Events:

On Saturday November 12th there are two local events. One is a CrossFit / Strongman competition at Rainier CrossFit and the other is the Snoqualmie Ridge Turkey Trot. Our plan is to divide and conquer between these two events plus how we run one WOD time (No Advanced RX Class that day). Stay tuned!

Details:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon but it will run all day. This event is a blend of Strongman and CrossFit components for some fun workouts. RCF donates the proceeds to Fragile X Research which benefits a very important cause to them and their son Casey.

Go to the link above and register to compete! Mark is already signed up. A couple others mentioned they are interested. If you are planning to compete then let us know.

2011 Snoqualmie Ridge Turkey Trot 5k and Kids 1k at 9am. Several are planning to run (kids included). Wear your SRCF shirts, take a pre-race picture and run wild! If you run the race and want to come watch the Strongest Man and Woman event then head on down. We can get you details.

On Your Toes

5 Rounds for time:

400m Run
10 Toes-to-Bar
20 Push-ups
30 Air Squats

Results

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Jason and a proper push-up: elbows back, planked, head up and on his toes:

Running a marathon is an amazing accomplishment let alone running it again and hitting a PR (like Moe recently did). Scott sent this in tonight for his wife so I had to share. Big congrats to Jill who just PR’d her 16th marathon with a blazing time of 3:17!

“Jill after running a PR 3:17 marathon,
placing 3rd overall at the Columbia Gorge Marathon. Not bad for a Sunday
WOD…26.2 miles uphill. The marathon has an elevation change of over 2000
feet. Jill has run 16 marathon’s. She has been getting faster and stronger
since joining SnoRidge Crossfit in February 2011.” ~ Scott H.

Notes:

A few have mentioned rough hands and callous issues from pull-ups, toes-to-bar and other type of movements. It’s essential to keep them sanded down and smooth. You can use a file, pumice stone, or other type of manicure tool, but if you want the quick and effective way then see below for my preferred callous maintenance solution. Buy one of these, use it and you won’t have any more issues.

Buy a cordless Dremel and file them away!

Halloween Schedule:

Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating.

We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy.
Hit the morning classes if you can as they will be on schedule.

What's a Thruster?

4 Rounds for Time of:

400m Run
15 Thrusters (95#/65#)
15 Pull-ups

Results

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Here’s the answer; a front squat and an overhead press:

Only a few days left before the Frankenchipper WOD on Saturday. Go hit a costume store, get creative or worst case wear your kids costume.

SCHEDULE CHANGE: This Monday, October 31st we will be canceling the 5pm, 6pm and 7pm classes due to Trick-or-Treating. We won’t be having classes at night due to the festivities and majority of everyone (coaches included) being committed to taking little ones out or passing out candy. Hit the morning classes if you can as they will be on schedule.

Coach Jeremy helps find that pain cave with some pre-Wod mobility today:

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]

Frank L. locks it out:

Nutrition:

Bored of cooking? Going paleo but can’t figure out what to make? Check out the Paleo Comfort Foods cookbook.

Tag, You're It!

Saturday Main Class WOD:

In Teams of 2 Complete 10 Rounds for Time:

5 Deadlifts (275#/185#)
10 Box Jumps (24″/20″)
100m Run or 125m Row

* One bar, one box, one rower. One works at a time. Tag up each round with your partner.

Advanced RX Class WOD:

For time:
15 Deadlifts (225#/155#)
5 Rope Climbs (15′)
12 Deadlifts
4 Rope Climbs
9 Deadlifts
3 Rope Climbs
6 Deadlifts
2 Rope Climbs
3 Deadlifts
1 Rope Climb

Results

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Jason and Karrie are “it”:

“Dedication to Training With CrossFit BC Island“, CrossFit Journal preview video [wmv] [mov]