Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

Team WOD_DLTeam WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

In Teams of 2, complete for time:

60 Toes-to-Bars
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up And Over Box Jumps (24″/20″)
60 Double Unders
* Go in order, split up and alternate work with partner
* One bar, med ball, box per team
* Jump up and over box, you may land on box and jump off
Post total time.
Run as a team.

BTWB 

Post your score for 15.4 no later than Monday at 5pm! There are many scores still missing. Don’t wait, click the link below to see your results.

Events:
To celebrate the end of the CrossFit Games Open next Saturday Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

  • WOD: Main Class: 9:30am
  • Advanced RX Class: 10:30am to 11:30am
  • Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
Nutrition Recipe:
Break out that Kitchen Aid Mixer, your bag of SFH Fuel and make some paleo friendly Ice Cream with it!
SFH: Chocolate Cherry Chunk Ice Cream

Results

Results 15.4 RX and Scaled

Bench Press 5-5-5 & 4 RFT: 400 m, Deadlifts and Double Unders

Adam_Bench_by Rob W

Bench Press 5-5-5

Bench Press 5-5-5

4 RFT: 400m, Deadlifts and Double Unders

4 rounds for time of:
Run 400m
10 Deadlifts (225#/155#)
30 Double Unders

BTWB  

Photo by Rob W.

Nutrition:

We made this recipe tonight (okay I shopped, Michelle made it and I ate it). This is a must try.

Nick’s Zone: Sesame Chicken With Broccoli” – CrossFit Journal [video] and [recipe]

CF Games:

We are up to 49 people registered for the Open!  That is a PR over last year but let’s get to 50.

The Open begins this week. On Thursday we will stream the Live announcement of Open WOD 15.1 in the lobby. On Friday we will program the WOD for all classes.

Schedule Change: (Starting this week)

  • Mobility class on Wednesday is cancelled until further notice. This does not mean you should not do mobility/flexibility/stretching DAILY! Ask your coaches for stretches and mobi tips!
  • We will be adding a Friday 4pm class every single Friday to have a 4pm class in addition to 8:30, 9:30, 11:30am and 5 and 6pm classes.

After the Open we are going to end it with a Paleo Party on Saturday, 3/28! We are having the Outside the Box food truck come out again for lunch for those wanting to buy a bite to eat after a morning team workout. We will have beverages for all and encourage anyone wanting to provide a potluck item to share with the gym.
CrossFit Games Update: February 23, 2015
Results

Results cont

Every 1 min for 10 mins: Snatch & 6 RFT: Snatches, Wall Balls and Box Jumps

Sam_SnatchEvery 1 min for 10 mins: Snatch

1 Snatch (Full), pick load

6 RFT: Snatches, Wall Balls and Box Jumps

6 rounds for time of:
4 Snatches (135#/95#)
8 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
* Full squat snatch

BTWB 

B.C. comic by John Hart Studios.

Congrats goes to a couple of SnoRidge Squatchers:

Jules competed this past weekend on Saturday in her first Olympic Lifting meet, going 5/6 on her lifts (snatch and C&J) in front a packed house in Tacoma. On Sunday she competed in the CF Teens Gauntlet hosted by CF Bellevue and finished tied for 2nd. After the weekend Gauntlet results are tallied across the country (it was held at multiple locations) she is ranked tied 1st overall in her age division (Varsity Female)!

Michelle M. attended and completed the CrossFit Movement and Mobility Seminar at CF Belltown. She is now ready to offer self-torture tips and techniques to anyone in the gym! Pick her brain and get your mobi on.

CF Games:

We now have 18 people signed up for the Open. Let’s keep that number growing.   We are 15 days away! In addition to our usual strength and Olympic Lift programming and bodyweight skill work; our daily WOD will continue to focus on conditioning designed for higher intensity intervals, max efforts or reps, varied time domains and movements in tough combinations we will likely encounter during the Open. In other words, CrossFit…

Nutrition tips from Paleo Nick:

7 Tips To Help You Lose Weight the Healthy Way

Nick’s Zone: Greek Freak Salad with Halibut” – CrossFit Journal – [video] and [recipe]

Results

Results cont

"Stop the Slop Challenge" 2015 Winners

Burpee_LindaFront Squat 5-5-5-5-5

Front Squat 5-5-5-5-5

10 RFT: Burpees and Knees To Elbows

10 rounds for time of:
7 Burpees
7 Knees To Elbows

2015 Stop the Slop Challenge results are in:

The Performance Challenge winner is Raquel K. with a 15.2% time improvement in the “Stop the Slop 3.0” WOD. She PR’d by nearly 3 minutes in the retest! It was very close race (or WOD) to the top spot.
Runners Up for the Performance Challenge:

  • 2nd Place: Cyrus M. (111 seconds/14.2% improvement)
  • 3rd Place: Jill H. (98 seconds/12.1% improvement)

The Nutrition Challenge winner is  Genevieve M. with 8.3% change in bodyweight over the course of the 30 day challenge. That’s a change of 12.4 lbs. lost in 30 days! This challenge was also close as there were two right behind her by less than 1.5% difference.
Runners Up for the Nutrition Challenge:

  • 2nd Place: Amy B. (11.6 lbs. lost/7.3% improvement)
  • 3rd Place: Seth W. (14.5 lbs. lost/6.9% improvement)

All of the Top Three Nutrition Challenge finishers really stopped the slop. Genevieve completed the Purium 10 Day Transformation Cleanse while both Amy B. and Seth W. completed a Whole30. It proved those methods really work.
Each 1st Place Winner will receive the following prize package:

  1. $100 each
  2. A choice of 1 Bag of Xendurance Extreme Endurance or 1 bag of SFH Protein powder
  3. SRCF Short Sleeve T-shirt or Tank Top

Congrats and shout outs to everyone who participated in our 5th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Lets get a bigger pool next year!

Results

Results cont

Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Advanced RX Class:

Lisa_Snatch Twerk

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.

AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU

Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats

Snatch_Jeremy

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.

FT: Rows; 3x Burpees, Thrusters and Overhead Squats

For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)

BTWB 

Photos by Rob W.

We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!

Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.

2015 Regional Venues Announced

Camille’s Move

Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.

Results

Results cont

Shay_OH

Stop the Slop WOD Performance Challenge 3.0 & Skill WOD: Double Unders

Flag_Lulu

SRCF “Stop the Slop WOD” Performance Challenge 3.0

For time:
Run 400m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Snatches (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks (135#/95#)
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)
5 Chest-to-bar Pull-ups
Run 400m

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. AbMat sit-up: Must touch floor behind the head and return to touch toes
3. Chest-to-Bar Pull-up: Full arm extension, chest touches bar below clavicle
4. Squat: Hip crease below top of knee, open hips at top
5. Power Snatch: Must snatch barbell continuously overhead (no stop at the shoulders i.e. C&J) and stand with open hips before lowering barbell
6. Power Clean & Jerk: Must power clean barbell to the shoulders, push or split jerk and stand with open hips and feet in line before lowering barbell

Post WOD Skills: Double Unders

Not for time or reps. Goal is to practice your double under skill and speed.

BTWB 

Photo by Rob W.

Virtuosity“: Doing the common uncommonly well.

Virtuosity with Chuck Carswell – [video]

Today was our retest after the Stop the Slop Challenge.  30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for  your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by the end of the week.

Results

Results cont

Team WOD: Beast Mode 24

Box Jumps_Beast 24Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
* 20″ box jumps for both men and women
* Deload bar from Hang Clean to Good Morning
* Sub: 2 Supine Climbs to 1 Rope Climb

Lifting: Squat Snatches and Clean & Jerks & 2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

PJ_Josh HAdvanced RX Class:

Lifting: Squat Snatches and Clean & Jerks

Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks  (135#/85#)

Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.

BTWB  

The Push Jerk – [video]

Nutrition: Paleo Nick Recipes: Beef

Results

Strict Pull-up & Skill Work & 3 RFT: Double Unders, Wall Balls and Muscle Ups

LuAnne 800 WOD3 x 5 Strict Pull-up and Skill Work

 3×5 Strict Pull-up then complete:

Skill Work

12 Minutes to practice any skill you need work on.
Ex: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

3 RFT: Double Unders, Wall Balls and Muscle Ups

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Muscle Ups

Or

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Chest-to-bar Pull-ups

BTWB 

Photos by Rob W.

800 WOD Group

Happy 800th WOD to LuAnne! That is a lot to be proud of. Tonight was her “800 Party” and it seemed like half the gym pretty much showed up. Good energy and lots of fun for all who completed this variant on an old Open workout (12.4). Speaking of the Open, I can’t wait for Friday Night Lights!

If you are on the fence about the Open, then not only is there a scaled option this year, but you need to watch the first video below and get over your excuses.

“I’m Doing the Open”

Dave Castro Explains the Scaled Option

Also congrats to Mike M. for his first muscle-up today!

Nutrition:

Lynn is starting her own protein bar business and is taking orders from SRCF members. To place orders and for information about ingredients you can click on the order form link.

“SnoRidge friends, 
As many of you already know, I’ve been occasionally offering my protein bars to gym members with a goal of fine tuning my recipes and eventually offering them for sale.  I have finally bit the bullet and decided to go ahead with it.  As it is currently a hobby, I’d like to mainly cater to SnoRidge athletes, family and friends.  My goal is to eventually turn my passion and hobby into a business.
With the help of Tom and Michelle, the link to my order form will be posted on SnoRidge’s website.  When I receive your completed order form, I will then email you with your invoice.   Payments can be in cash or through PayPal.  For more detailed information, please take a look at the order form.  If your questions are still not addressed, feel free to email me at nfbars@gmail.com or ask me when you see me!
~ Lynn”

Results

Results cont