Useful Links – Page 28 – SNORIDGE CROSSFIT

Row and Throw

4 Rounds of 3 Minutes each round for Max Reps:

500m Row
Max Reps Wall Balls (20#/14#)

* Rest 3 minutes between rounds

Athlete has 3 Minutes to complete a 500m Row and then with the remaining time complete max reps of wall balls. Score total reps per round.

Results

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Row:

Throw:

and Rest:

Events:

Rainier CrossFit’s Strongest Man and Woman 6 is on Saturday, November 12th. Event details coming soon. I did this last year and it is a blast! More importantly it benefits a very important cause. This event donates the proceeds to Fragile X Research.

Go to the link above and register to compete! Mark is already signed up. If my middle trapezius stops acting up in time then I’ll be signing up too. Otherwise I’ll be there helping and cheering away. Think CrossFit meets Strongman meets fun.

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

You have 9 more days to get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular 9:30am Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

"Brenton"

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./15lb.) Vest Optional

Checkout WOD:

2 Minute L-Sit Hold Challenge

(Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count number of seconds maintaining a full L Sit, stop when position is lost. Post number of attempts or “reps” to total 2 minutes. Fewest reps is best. *Scale using knees to chest L Sit, or hanging knees to waist.)

Results

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“Brenton” with and without vests:

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.”

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Today’s Hero WOD honored a friend and comrade of Greg’s (also a police officer) from the Seattle PD who was killed in the line of duty in 2009. Thank you to Officer Brenton for his service to the community.

"Partner Filthy Fifty"

Main Class:

“Partner Filthy Fifty” – In teams of 2 complete for time:

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders

* One person works at a time. Divide the reps as desired.

Advanced RX Class:

“Beast 12” for time:

25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)

Results

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Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne

Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.

Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).

Frankenchipper House Rules:

Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!

Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

Notes:

For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”

Happy Birthday Laura!

AMRAP (As Many Rounds As Possible) in 15 minutes:

200m Run
10 Power Snatch (75#/55#)
9 Sumo Deadlift High Pull (75#/55#)

Results

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Quote of the day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” ~ Coach Greg Glassman (CF Founder)

The birthday girl Laura (center) post WOD with some of the PM peeps. Hope you had a snatch-tastic birthday!

This week we are going to add a regular Friday 8:30 AM class. That means everyday Monday through Friday we will open at 8:30. Mark, Rona, and Michelle will be your coaches who cover these classes (varies by day). For those who like this early time slot get in and get your WOD on.

Nutrition:

Primal Pacs: An Interview With Founder Matt Pierce by Whole9

Our friends Dallas and Melissa of Whole9 did an interview and feature on their site about Primal Pacs, a local Seattle based grass-fed and Whole30 approved jerky company. Primal Pacs are a regular in our house and a constant in my work bag. I also have some in my car and in my desk at work for those “on the go paleo-in-a-pinch / I am staring at break-room junk food crisis moments”. When I hit that mid-morning hunger panic and need to stay fueled I grab one these. Beware eating any old beef jerky out there. 99% of it is junk. Primal Pacs however aren’t. Give them a try if you want a balanced and healthy snack option. Read the interview for a free shipping code.

Silly Jeremy, bras are for chicks!

Deadly Double

Strength WOD:

10/10/10
Deadlift (Find your 10RM “Rep Max”)

Checkout WOD:

5 Rounds for Time:

35 Double-Unders
200m Run

Results

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This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.

Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9

“The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

AM-Bear-RAP

As Many Rounds As Possible (AMRAP) in 15 minutes:

1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)

Rules:

No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
No Thrusters
Must Push Jerk

Results

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Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.

Old Video of Bear Complex:

Bear Complex WOD [wmv][mov] » Sept 25 07

Watch and file this away for rowing and FGB7:

“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]

“BAM. Wallball.” ~ Angela Hart

Notes:

Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.

October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
To purchase other gear that also benefits the cause you can go here
Show up at 0930 or 1015 on Saturday and run through Grace
If you do not wish you donate you can still complete the WOD

"Death by Kettlebell Swing"

With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Results

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Zombie Apocalypse Training (to beat them you have to know them):

A recent study by the University of South Carolina offers some amazing insights into how the brain (of mice) reacts to moderate exercise. It wouldn’t be much of a leap to imagine how our brains react and grow with good nutrition and intense exercise.

How Exercise Can Strengthen the Brain

well.blogs.nytimes.com

Watch below and mobilize thoses wrist and forearms!

Overhead Wrist Dysfunction – mobilityWOD.com

Happy Birthday Lindsay!

2 Rounds for time:

29 Power Clean (115#/75#)
29 Box Jumps (24″/20″)
29 Toes-to-Bar
29 Box Jumps (24″/20″)
29 Kettlebell Swings (70#/53#)

Results

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The Birthday Girl Lindsay hangs loose with some of the late crew:

Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)

Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)

The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive. Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.

CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:

“Making a Difference” on FGB6 – NBC NIghtly News

“Transforming an NFL Quarterback” with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

What do you do if you get a Smart Car for a loaner vehicle? You use it of course!

Choose Your Snatch

For time and load:

800m Run
Snatch (Squat) 30 Reps
800m Run

Results

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Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!

We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.

Michelle getting a class ready for some PVC action:

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara “P-bar Man Test” – video [wmv] [mov]

Jeremy tackles ring HSPU in “Meadows”:

Events:

This Saturday you have three workout options to choose from; swim, run or WOD:

The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)

Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Fight Gone Bad 6

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14# to a 10’/9′ Target)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

* In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Results

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Today was Fight Gone Bad 6!

Today four affiliates, one garage gym and over 61 athletes came together to complete Fight Gone Bad 6 for a truly worthwhile fundraiser. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Devotion, and Imperial CrossFit collectively raised $1000 today in donations. This does not take into account the $2500 raised online from SRCF and from the other boxes!

Today couldn’t have gone much better. Huge turnout for a day that ran smoothly and finished a little earlier than anticipated due to having more stations and judges to run athletes through, people warming up and being ready, and plenty of awesome cheerleading. In the end we had good weather for 61 athletes, a total crowd of 100 or so through the day, a ton of PR’s, and a sense of purpose towards the reason we were all doing this. Raising funds for the families of our Special Operators who sacrificed and were lost in battle is a pretty worthy cause. In total CrossFitters worlwide helped raise in excess of $2 million for 3 charities! (* all cash raised today will be donated to Sportsgrants via those who registered online; all checks will be mailed in directly to Sportsgrants with an accompanying donation form)

Another highlight was meeting and watching so many who represent so many different boxes come together and grow the larger CrossFit community. If you were a visitor today we hope you enjoyed it, crushed the WOD, and made new friends. There were tons of pics taken so if anyone wants to share them please do, either by posting a link to any online albums to comments or sharing via Facebook. Getting so many of us together means we just have to plan more inter-affiliate WOD’s or throwdowns.

Thanks to everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Fight Gone Bad 7 in one year!

Top two scores (Men and Women) below, for overall results see the link above:

Jake Fields – 421 Rx (CF Devotion) Annie Malone – 331 Rx (Yelm WOD Dogs/SRCF)

Plenty of Fight Gone Bad 6 Pics: