Category: Pre Workout / Skill

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

Overhead Squat 3-3-3

BTWB

SnoRidge CF - Kelli OHS_by Rob W“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB 

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Regionals are right around the corner. Got your tickets?  2015 Regional Tickets on Sale

Results

Results cont

Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

Advanced RX Class:

Squat Clean 1-1-1-1-1Snoridge Crossfit 2257_by Rob W

Use the heaviest weight you can for each set.

BTWB

12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

12-9-6-3 reps, for time of:
Squat Clean (135#/95#)
Burpee Muscle Up
Run 400m

* Scale to Burpee Pull-up

BTWB  Photo by Rob W.
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results

Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

Hollow Rock_ShayEvery 1 min for 10 mins: Snatch

2 Snatches (full squat), pick load

Every 1 min for 10 mins.

BTWB

Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

For time:
50 Deadlifts (135#/95#)
40 Wall Balls (20#/14#)
30 Push Press (135#/95#)
20 Pull-ups
10 Power Snatches (135#/95#)

No Push Jerks! One load for all three lifts. No deload.

BTWB 

Congrats to Linda for hitting WOD #250!

Linda 250 WOD

Here’s a breakdown on the top % of Masters who are moving on to the Qualifiers next weekend.

2015 Masters Qualifier Nears

Results

Results cont

Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

Skills: Handstands, Handstand Walks, Handstand Push-ups

Practice:

Handstand
Handstand Walk
Handstand Push-ups

BTWB

FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

For time:
Run 400m
— then —
5 rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
— then —
Run 400m

BTWB 

Run_by Rob W

Photo by Rob W.

This is incredible athleticism: Sam Briggs, 30 muscle-ups in 3:03 – [video]

Events:

Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.

We are limited to 24 spots and there are a little over half remaining. Sign up before we start pushing this to other local affiliates.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups

PC Coaching Travis_by Rob WPower Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.

BTWB

AMRAP 15 mins: 400m, Kettlebell Swings and Chest-to-bar Pull-ups

Complete as many rounds as possible in 15 mins of:
Run, 400 m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups

BTWB 

PC PR_Barbara_by Rob WPhotos by Rob W.

So many Power Clean PR’s today (or at least very close)! It was great to see so many improvements in pulls, speed and receiving position. Drill those positions with a PVC and bar and perfect that technique.

Read up on the Teens competition and check out how one of our very own is Games bound!

Teens to Compete at the 2015 CrossFit Games www.boxlifemagazine.com

Results

Results cont

Lifting: Push Jerks and Split Jerks & 15-12-9: Toes-to-bar, Burpees Over Rower and Row

Lifting: Push Jerks and Split Jerks

Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set

From rack; perform 1 PJ + 1 Split Jerk complex at same load before reracking the bar.

BTWB

15-12-9: Toes-to-bars, Burpee Over Rowers and Rows

15-12-9 reps, for time of:
Toes-to-bar
Burpee Over Rower
Row 300m

BTWB 

Laid Back_Sam

Aftermath Pic by Rona

Nasty but fun triplet today. Burpee and row hard enough and it will put you on your back.

A Chat With Annie Thorisdottir

Results 

Results cont

Back Squat 3-3-3-3-3 & 5 RFT: Back Squats, Ring Dips and Double Unders

Michelle_Ring Dip_by Rob WBack Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

BTWB

5 RFT: Back Squats, Ring Dips and Double Unders

5 rounds for time of:
8 Back Squats (165#/110#)
10 Ring Dips
30 Double Unders

Clean from ground.

BTWB 

Photo by Rob W.

Squatting to full depth or below parallel? What should I strive for? What is the difference? Full depth (i.e. ass to grass) is essential range of motion in the healthy athlete. Below parallel is the standard with which we judge a rep (i.e. break parallel to count). Go for full depth. Train it, practice it, and focus on perfect mechanics and consistency of depth before adding more weight on your hips, muscles and joints.

Read on for all of the reasons to squat deep:

7 Reasons to Squat Ass-to-Grass www.boxlifemagazine.com

Results

Results cont