Useful Links – Page 29 – SNORIDGE CROSSFIT

Ring Work

Choice of WOD’s!

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

400m Run
15 Supine Ring Rows

* Supine ring rows: Bottom of rings should be at level of box for elevating the feet. No “kip” or saggy hips allowed. Must stay planked through the ring row. Scale either height of box or sclae the height of rings.

Or:

AMRAP in 20 Minutes of:

400m Run
7 Muscle-Ups

Results

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The Ring Row is an overlooked exercise. It’s benefits are many: from developing the pull-up and building strength and stability in the upper back, lats, arms, forearms and “core” to teaching an athlete the importance in mastering the ability to move their own bodyweight in a dynamic plane. This exercise is easily scaled to different ability levels and given practice and consistency these can be a great skill/strength work either pre or post WOD to work on getting that dead hang, kipping pull-up, or chest to bar pull-up.

Teri demos the ring row to a partial supine position:

Saturday is Fight Gone Bad 6! Who’s ready?

Fight Gone Bad 6: Have you reached your fundraising goals yet? If you are participating please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate.

Go Time: Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time.
If you can come after 1030 then please do so! This may help avoid the “crush” of early arrivals.
When you arrive please sign up on the whiteboard then hit the warm-up.
Each person will have a coach/judge.
We will brief movement standards, scaling levels, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation.
We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. We will get EVERYONE through!
Please be patient in the event it’s crowded, we will have things moving fast and will do our best to make it smooth with each wave.
Feel free to hang out, cheer, and party rock with your fellow CrossFitters! How can you not be excited for this?!

We will be joined by the studs and studettes of Compound Fitness, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. This WOD will also be taking place in Affiliates, gyms and garages worldwide! Don’t miss it!

Tonight was the “coaches run” of Fight Gone Bad to allow the coaches to devote their time tomorrow to coaching and judging you! Michelle, Moe, Rona, Mark, Jeremy, Kim, Jake and I all fought the good “Fight”. We used the same standards, called no-reps, hit PR’s, celebrated with high fives and chest bumps, and had an overall great time (post WOD). Special thanks to David, Rob, Justin, and Andrea who all came by to cheer and help out.

Pre FGB Party Rocking:

Coaches Row:

Pukie? Not quite:

Gymnastics Triplet

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

3 Handstand Push-ups
5 Pull-ups
7 Knees-to-Elbows

Results

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This WOD is all bodyweight and made of basic gymnastic skills. You could complete this in a number of variants based on skill level. Perform all three exercises in strict movements, use a gymnastics kip for all three movements, or some blend in between. However you break it down or scale, by focusing on technique and full range of motion you will build grip, pull and press strength for all three movements.

Did you watch CrossFit on ESPN2 tonight? It was awesome! If you missed it then it airs again on 9/21 and 9/28! Do you want to explain CrossFit to a friend, family member or co-worker and wish there was an easy website to tell them to go to? Try this one: http://tv.crossfit.com

This site (above) quickly helps explain CrossFit, the CF Games, the TV schedule on EPSN2, and the method behind the madness.

“10 Ways To Be a Better CrossFitter” from CrossFit Leander

Cathy and the Knees-to-Elbow:

I ♥ Burpees

Strength WOD:

2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)

Checkout WOD:

For Time:

100 Burpees

Results

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From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.^[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”

Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Notes:

Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.

Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.

"Bottom to Bottom Tabata and a Mile"

“Bottom to Bottom” Tabata Squats

Immediately after rising up from the last tabata squat complete:

1 Mile Run for time

* Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position.

Results

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Coach Brinkley (left) tells Josh to get in the proper rest position:

From CF.com: “The Tabata “Bottom to Bottom Squat” is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!”

Watching the 6pm crew stumble out together for their mile run immediately after the tabata squats was like watching a herd of newborn baby cows.

Big congrats to Derek who not only got his first muscle-up tonight, he got FIVE!!!

WOD Demo with Dave Leys – video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment– video [wmv] [mov]

Notes:

We exploring some schedule changes this fall that would remove the 6am class (due to lack of consistent participation) and add 7pm class times to Monday/Wednesday. This would not impact our Wed. 7pm Mobility WOD as we would move this class upstairs. We are also bringing back CF Kids soon! Stay tuned.

No Rep. Chin is not over.

What's SUP Squatch!

Yesterday was our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. We had a huge turnout of over 40 plus (adults and kids) and everyone who went out on a board successfully stood up and learned to paddle! Lessons and boards were provided by Logan and Jon of Stand Up Paddle Quest who had everything set up and ready for us when we arrived and then took groups of 8 out at a time for instruction and paddling for 40-50 minutes each. Thanks also to Jason and Kelly who brought a board with them and let some of us use it as well. The weather was perfect, the water warm, and the beach park just the right spot for kids and adults to play. It was a great experience and many of you came away with a new confidence in trying and learning new sports. (Note: If you went out yesterday you also now are eligible for a 10% discount on any future rentals from standuppaddlequest.com. They are mobile and bring the gear to you!)

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Coach Greg Glassman (Founder of CrossFit)

Highlights from the CrossFit Sports Series WOD-SUP Tahoe Event – video [wmv] [mov]

Some pics from the SUP and Picnic Outing:

9/11: Never Forget

Choose and remember:

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time

OR:

“9-11 Throwdown WOD”

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

Results

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Quote of the Day: “Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg

Today Coach Mark (pictured below, far right) paid tribute in a unique and very impressive way. He was one of only 3 Firefighters that participated in the 9-11 Memorial Stair Climb in Seattle that climbed 110 flights in full gear AND on air (55 flights twice!).

Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great. Freedom.

A Week of Teamwork: "Team Triplets"

As a team of 3 complete the following two triplets for time:

1000m Row
20 Dumbbell Man-Makers (35#/25#)
30 Pull-ups

800m Run
60 Kettlebell Swings (53#/35#)
100 Double-Unders

From CF Centurion

* Each athlete will start on a different exercise in the first triplet. Once all three are complete with their exercise then rotate to the next exercise. Continue until all athletes have completed triplet #1.

** After completing triplet #1 continue to triplet #2 with same format.

Results

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Man-Making with Lindsay and Justin:

Today’s WOD was the team workout that was programmed on the fly at CF Centurion on our vacation when they had a much larger than expected turnout for their Labor Day class. A few coaches got together, threw out some movements and equipment and modified some things into this WOD to meet Coach Ian’s training objectives for the day. No doubt the combined pull in the first triplet along with the brutality of the man-makers sets the tone for this lung and forearm burner.

This was our final day of “A Week of Teamwork” or all team WOD’s. Give us feedback. From what we have heard so far it was fun and mixed things up.

Sangeeta lookin’ good in the Finish Position:

Tomorrow will be our 9/11 Tribute workout. You will have a choice between two WOD’s that are memorial workouts and unique in their own way. Plan on normal class times of 0930 for the main class and 1045 for the Advanced RX Class. When you show up you will see the WOD’s, do a coach led warm-up and then make your choice. Be ready to throw down and honor the memory of the victims of September 11th while reflecting on the privilege of living in this great nation.

In the afternoon will be our SUP (StandUp Paddleboard) outing and BYOP (Bring Your Own Picnic) day starting at 4pm at Idylwood Park on Lake Sammammish. Be there!

“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

A Week of Teamwork: "Team AMRAP Nancy-Style"

As a team of 2 complete Max Reps (AMRAP) in 20 minutes of:

Max Reps of Overhead Squat (95#/65#)
400m Run

* Alternate exercises: Team member 1 starts with the OHS. Team member 2 starts the run. Swap after each run is complete. Post total reps completed as a team.

Results

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Quote of the Day: “Affiliates make people better.” ~ Greg Glassman

One of these kids is doing their own thing…

Maria demonstrates the one arm dumbbell overhead squat with great form. This shows how easy it is to scale CrossFit and that we will work around any injury or limitation. We are glad she’s back in the box after a hand injury sidelined her.

Notes:

Welcome Lincoln, Leslie, Chris, Ann and Joe who completed or wrap up Elements this week!

ATTENTION RUNNERS (and CrossFitters): The 10 Best Mobility Exercises for Runners: Competitor Online with CrossFit Movement and Mobility expert and MobilityWOD.com guru Kelly Starrett

Read and watch the videos and DO these mobility exercises. Then come to Coach Rona’s MWOD class Wednesday’s at 7pm.

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST – video [wmv] [mov]

I started CrossFit back in 2007 when the first Games were more like a Throwdown and we didn’t pay that much attention to some guy nicknamed OPT and a gal named Jolie Gentry who won. The Games were held on a ranch in Aromas owned by CFHQ Director of Programming Dave Castro’s family. The following year in 2008 I was glued to the computer refreshing an excel spreadsheet to see if either Josh Everett or Chris Spealler were going to win. I was shocked when some nobody named Jason Khalipa won the men’s competiton. I counted the days to a movie called ‘Every Second Counts’ made about the Games and was in the audience at the Affiliate Gathering in Austin for the premiere that was one of the coolest movies I had ever seen.That led to Michelle and I starting our annual epication (epic vacation) to the Games each and every summer for 2009, 2010, and 2011.

A Week of Teamwork: "Team Angie"

As a Team of 2 complete for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

* One partner must run 400m while the other partner completes “Angie”. Switch up with your partner after each run and continue alternating until all reps are complete.

Results

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Quotes of the Day: “The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.” ~ Babe Ruth

“Whoever is careless with the truth in small matters cannot be trusted with important matters.” ~ Albert Einstein

Tire Parking at CrossFit Anywhere:

We have recently completed a Week of Heroes, and a Week with the Girls. Next up? A Week of Teamwork. All Team WOD’s all week. We started with the 31Heroes Team WOD and will continue each day emphasizing how team workouts can bring out the best in all of us. Usually you will push that extra rep or two or speed up to not let your partner down which ups the intensity. These WOD’s are hard but still fun and also build friendships through shared pain.

Vacation is almost complete. Tomorrow we return. We have missed the box!

Post WOD today with good friends at CF Centurion:

Events:

Next Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.

Swim Training! Our own Lindsay and Dustin (former NCAA Div 1 Swimmers and coaches) are going to teach us to swim! Grab your water-wings and kick boards and come out for a swim clinic on the morning of 9/24 from 8am-10am. 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. Location TBD. I realized I put the trail run up yesterday and that it conflicted with this. This however is the place to be!

Rowing Training! Our very own Lucy (who is a former competitive rower from the UK) is going to hold rowing training for anyone interested on Saturday 11/12 starting at 1030. After the WOD is over she will give tips and instruction to 2 at a time for 15 minute slots. As we get closer to the date we will let you know how to sign up for a 15 min. coaching session!

“CrossFit Rowing Trainer Course: Damper Setting” with Angela Hart,CrossFit Journal preview video [wmv] [mov]

Labor Day Schedule

Monday Labor Day will be one class at 10AM only!

Visiting CF Centurion for 31Heroes (pictured with friends Toby “the really big guy/Coach” and Allison – Box Owner/Coach):

Who’s up for a trail race? On September 24th there is a local trail running race here in Snoqualmie on the trails right outside our box! Details can be found here. Last year Rob ran this race and I am hoping we can get a group of CF’ers out there on this fun trail run. If you are interested then sign up and let us know.

“I wanted to make you aware of a relatively new run I am hosting: the 2nd Annual Snoqualmie Ridge Trail Run on Saturday, September 24th at 8am. Yes, that is just three weeks from today. I am thinking about making this into a larger trail running series depending on the turnout for this event.

Here’s the skinny:
Capped at 200 runners
Gorgeous
5 miles
Soft trail surface
$15
8am start
Location: Snoqualmie Ridge (Fisher Creek Park)
No strollers or dogs

Those who ran last year can attest that this is a breathtaking course, both literally and figuratively. If you are looking for a really beautiful, inexpensive trail run then please give this one a try.

For complete information about the Trail Run, visit www.runsnoqualmie.com. You can also click HERE to go directly to the sign-up page. Registration closes at midnight onThursday, September 22nd. You can also register the morning of the event for an extra $5.

Remember that registrations will be capped at 200 to ensure plenty of room for runners up and down the trails.

Hope to see you there.

Sean Sundwall
Race Director”