Muscle-up or Pull-up Practice & FT: Rows, Muscle-ups and Thrusters

Muscle-up or Pull-up Practice

Practice muscle-ups, pull-ups or MU progressions. 12 minutes

FT: Rows, Muscle-ups and Thrusters

For time:
Row 1000m
15 Muscle-ups
30 Thrusters (95#/65#)

BTWB 

Photo by @robcwilson

STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Double Unders & FT: Handstand Push-ups and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders

FT: Handstand Push-ups and Deadlifts

For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)

Adjust load as you go.

BTWB  

SnoRidge CrossFit_Deadlifts

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 14

Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

SnoRidge CrossFit_SDHP“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB  

Photo by @robcwilson

The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!

Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!

Results

Results cont

Power Clean: 2RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

Power Clean (Touch & Go) : 2RM

Record your best Power Clean (Touch & Go) 2 Rep Max lift.

SnoRidge CrossFit_Pull-ups3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups

BTWB  

Photo by @robcwilson

Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.

Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.

REGISTER

  • Ages: 10-15 only
  • Class times: Mon/Thurs from 6-7pm (upstairs)
  • Coach Jessika
  • Starts 11/7, last class is 12/15
  • 5 weeks total (No classes between 21-25 Nov)
  • Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!

Results

Results cont

Back Squat 5-5-5-5 & Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar

Back Squat 5-5-5-5

Back Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

SnoRidge CrossFit_Box PikeChipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar

For time:
100 Double Unders
21 Handstand Push-ups
Run 400m
25 Toes-to-bars
Run 800m
25 Toes-to-bars
Run 400m
21 Handstand Push-ups
100 Double Unders

BTWB  

Photo by @robcwilson

Good luck to Coach Lisa who is taking her CrossFit Level 2 Certificate Course this weekend at CrossFit Belltown. The Level 2 is a course for experienced coaches who have an extensive amount of CrossFit coaching experience that are looking to improve upon their ability to coach small and large groups, spot movement faults and correct them, scale workouts appropriately for athletes, and lead a group lesson. It is a peer evaluated course that puts coaches in the spotlight demonstrating their skills and getting instant feedback from other coaches and CrossFit seminar staff. The stress from having to coach under evaluation is a great tool to enhance a coach’s confidence, improve communication, learn effective cues, and correct deficiencies that make them a more effective trainer. It was my favorite CF seminar experience. After Lisa’s completion of this course SRCF will have two coaches with their L2 and hopefully more to follow!

Inside the Leaderboard: Fraser’s Margin of Victory

Results

Results cont

Snatch 1-1-1-1-1 & 5x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

SnoRidge CrossFit_SnatchSnatch 1-1-1-1-1

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Full Squat

5 x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB  

SnoRidge CrossFit_PR HopsPhotos by @robcwilson

I was pleasantly surprised to see some snatch PR’s today after the cleans and deadlifts the past two days. Congrats to those who hit PR’s (there are a couple with no red ink that should be on there).

Plan on doing the 31Heroes Team Workout next Saturday (8/13). We program this annually and it will be next week to allow time for me to replace a couple climbing ropes.

No weekend plans? Then come to our SRCF Potluck this Sunday afternoon!

Events:

Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!

  • What: SRCF Summer Potluck BBQ
  • When: August 7th (Sunday) at 2 pm until dusk
  • Where: Jeanne Hansen Park in Snoqualmie Ridge.
  • Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
  • Bring your own food to grill, drinks and a dish to share!
  • We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Results cont

Back Squat 4-4-4-4 & 3 RFT: Runs, Back Squats and AbMat Sit-ups

Back Squat 4-4-4-4

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

SnoRidge CrossFit_AbMat3 RFT: Runs, Back Squats and AbMat Sit-ups

3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.

Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th.  There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.

East Regional Highlights

Results

Results cont

Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

Back Squat 5-5-5-5

Back Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

SnoRidge CrossFit_AbMatChipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups

BTWB 

Photo by @robcwilson

Tomorrow we will program our benchmark “Girl” of the week.

CF Games:

Make sure to tune in! It will be a battle this year for all the divisions.

How to Watch the 2016 Games

Results

Results cont

Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

SnoRidge CrossFit_Snatch BalanceSnatch Balance 1-1-1-1-1

*Scale to Overhead Squat 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Runs, Power Snatches and Pull-ups

4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups

BTWB 

Photo by @robcwilson

Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.

How to Watch the 2016 Regionals

Results

Results cont

Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups

SnoRidge CrossFit_MU_AdamShoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Thrusters and Muscle-ups

4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups

BTWB 

Photo by @robcwilson

Advanced RX Class:

This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed.  In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.

I will also likely program a short optional checkout WOD after the Advanced Test is completed.

Advanced Test 2.0 is available to preview here on beyondthewhiteboard.

Behind the Scenes: 2015 Games, Part 4

Results

Results cont