Useful Links – Page 55 – SNORIDGE CROSSFIT

Upcoming Events

“UHaul” Wall Balls:

Fresh off of yesterday’s event we are already planning more! Here’s a peek at what’s to come:

October:

2 October (Sat.) – Rowing on Lake Samm with the Sammamish Rowing Association
- Learn the ABC’s of rowing: How to row on the indoor erg and in a boat on the water! Time is 12-3pm. <Cost TBD>
16 October (Sat.) – Barbells for Boobs at King CrossFit from 8:30am to 11:30am
- Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
- We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
- WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
- There will be NO Saturday class at SnoRidge that day as we will all go to King
30 October (Sat.) – “Frankenchipper” Halloween WOD at the box from 10am until 12pm
- Same WOD as last year
- Costume required (you will do the WOD in it too)!

Notes:

I wanted to also share that Cristin finished her first ever triathlon today (which is why she missed Fight Gone Bad on Sat. – we coached her to take a rest day prior even though she wanted to come do it)! Congrats to Cristin for such an amazing accomplishment!

Here’s her words and a pic after the finish:

“I did it! I finished my first triathlon. I loved it and I only used profane language a couple of times 🙂 I thought that the swim would be the most difficult but it actually ended up being the bike, gotta hate those hills. I TOTALLY noticed a difference in my abilities and strength and I know that it is all because of CrossFit! You guys have helped me change so much…I never thought I would ever be able to finish something like this.”

All Hands on Deck

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups (Head to floor)
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Nan demo’ing the pike push-ups, knees-to-elbows and walking lunge:

1 day to go to raise funds for Fight Gone Bad V! Show up on Saturday and get ready to rumble! Who’s in? Let’s get a great turnout for the box.

As for today’s WOD, lots of ways to scale this one. For learning to get inverted: Pike off the floor, pike off a box, use 1 AbMat under the head, do banded Handstand Push-up’s, even get a little crazy and make it harder by doing ring HSPU’s! Whatever method always touch top of head to floor, never the nose or forehead. Failing on your face and breaking your neck would just make your WOD’s that much harder!

For progressions and exercises for working on strengthening your core and progressing towards knees-to-elbows see the video below.

Hanging Ab Exercises by Again Faster:

Powered Up

Strength WOD:

Power Clean

1/1/1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for time:

7 Power Cleans (50% of 1RM)
10 Lateral Burpees (Jump and clap over bar each rep)

Results

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View this photo

Don extends and Laura goes lateral:

Lots of work on the Power Clean today. Lots of PR’s too. Practice the hook grip, fast elbows, full extension, and get under that bar! Don’t reverse curl it. Save your reverse curls for back and bi’s day!

Real Firebreathers:

Warrior Dash Gang:

Fight Gone Bad V Details

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond. Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in, but be patient and ready to wait!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How: We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes

Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling: We will scale accordingly so that everyone can do this (no different than any other WOD)! Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $2395 total as a gym on the FGB website. Fight on!

Heavy Hitter

Quotes of the Day from Mark Rippetoe (aka Rip):

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

or

“If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”

–Mark Rippetoe: Starting Strength

10, 9, 8, 7, 6, 5… down to 1 each for time:
Push Jerk (135#/95#)
Squat Clean (135#/95#)

Results

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Kamran and Jenn learning to push press during Elements:

Attention: Classes are available at 0730 on Wednesdays. I know a few who said they are going tomorrow but this is a general reminder that it’s out there and Mark wants company!

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond.

Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How:

We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes
Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling:

We will scale accordingly so that everyone can do this (no different than any other WOD)!

Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $1670 total as a gym on the FGB website. Keep up the effort until Saturday!

“343” make-up crew:

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

"4 by 4 (Hundred)"

4 Individually Timed Runs:

400m Run
Each run is a max effort. Rest 3 minutes between rounds.

Results

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Max Effort with Meeno:

I love this dog. “Nuff said. (Although he did steal my shirt during the WOD the other day)

Professor aims to dispel diet myths – Food Navigator

Ancient ‘Paleo’ Diet Key to Living Healthy and Weight Loss, Some Say – naturalnews.com

Notes:

We are planning on the next time to arrange a “chunky dunk”, i.e. the BodyFat Test. This is the body fat testing truck that has come a couple times to us. We are looking at October (pre-Holiday madness). If you are interested let us know!

See you all tomorrow morning at 10am for our 9/11 Tribute WOD “343”!

Dead Pull

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups

Results

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Marc crushing the DL:

Riche hits jumping pull-ups while Allen deadlifts:

After a couple days of longer brutal WOD’s in that medium length, max effort kind of domain this was a short, fast couplet. Tomorrow will be all out max effort as well to stay with the theme of the week.

We will finish off the week with a memorial WOD on Saturday to commemorate 9/11. The WOD for Saturday will be in honor of the 343 firefighters who lost their lives while trying to save others on the day our nation and our way of life was attacked by a group of cowards. Come prepared to honor them and our great country.

Please post if you are coming Saturday to get an idea of how many will be there for equipment planning.

Notes:

Congrats to Kristy for hitting WOD #150 and Lucy for WOD #200!

FYI: lululemon athletica in Bellevue Square opens in their new spot on Friday 9/10. There will be giveaways to the early shoppers who get in the store each day all weekend. There will also be free yoga in the new store on Sunday morning (check with the store for confirmation). Go check out their new space!

Events:

Fight Gone Bad is 9/18. Go here and read the previous post if you want the details on participating. Keep raising funds as we are only at $1470!

Why is Fight Gone Bad V so important to us? For these two causes. Watch these two videos. Then tell me you have more important things to do on a Saturday morning! Please raise some money or donate, then join the fight with us. Otherwise, you don’t know Jack…

Back Up

Complements of District CrossFit:

Complete 5 Rounds of 90 seconds each of:

5 Back Squat
Max Reps Box Jumps (24″/20″)

* Rest 2-3 minutes between intervals
** Treat back squats as a strength WOD and load as heavy as possible

Results

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View this photo

Mish back rack:

Reminder that we have a Wednesday 7:30am class available for those early CF’ers who said they wanted it. Starting next week we are going to put a reminder on the blog and on Monday ask anyone who is going to go to post on the blog for sign-ups. No sign-ups then no class. No-show then no more 7:30am. Also in October we are considering changing the afternoon/evening schedule to 5:30pm and 6:30pm vs. the 5pm, some 6pm and 7pm schedule we have now. Let us know your thoughts!

Announcing the Paleo Diet Cookbook by Dr. Loren Cordain coming out December 13, 2010 on Amazon.com

From the Paleo Diet newsletter:

Dr. Loren Cordain (LC): The Paleo Diet Cookbook will be published by John Wiley & Sons, the publisher of my first book, The Paleo Diet. Because of the enormous success of The Paleo Diet, my publisher wanted us (me, my wife Lorrie Cordain, and Nell Stephenson) to write a follow-up cookbook that would provide my readers with a “how to, hands on” easy approach to preparing and making delicious Paleo meals and snacks. The book contains more than 150 recipes arranged into the following chapters and topics:

Introduction
CHAPTER 1: The Paleo Diet Basics
CHAPTER 2: Paleo Kitchen Basics
CHAPTER 3: Paleo Breakfasts Dishes
CHAPTER 4: Paleo Snacks and Appetizers
CHAPTER 5: Paleo Poultry
CHAPTER 6: Paleo Beef, Pork, and Lamb
CHAPTER 7: Grass- Fed Meat, Game Meat and Jerky
CHAPTER 8: Paleo Fish and Seafood
CHAPTER 9: Paleo Salads
CHAPTER 10: Paleo Vegetable Dishes
CHAPTER 11: Condiments, Salad Dressings, Sauces and Fruit Purees
CHAPTER 12: Paleo Beverages and Desserts
CHAPTER 13: The Paleo Diet Two Week Meal Plan
CHAPTER 14: Treats and Meals for Crossfitters and Athletes

Notes:

Runners! There is a 5 mile Snoqualmie Ridge Trail Run being organized for here in Snoqualmie on 9/25 at 8am. Race will be limited to 200 people and registration details are available here. If you plan to run this then sign up ASAP before they run out of spots. Cost is $15 before 9/19.

Congrats to Riche and Terry for finishing Elements today! Also congrats to Marc for completing his 150th WOD in our box. We are stoked for you and the progress you have made!

Me and Sean doing Turkish Get-ups in our WOD:

"Fight Gone Bad: Task Priority"

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

Continuous running clock with 1 minute rest between rounds.
Score time per interval while ensuring you subtract the 1 minute of rest per round from total time (-2 minutes).

Results

View this photo
View this photo

Fight Gone bad: Task Priority video: CrossFit Journal preview with Jimi vs Josh [wmv] [mov]

* Note: Tossing the bar after the last SDHP rep like Josh does in this preview video will earn burpees. It’s uncool.

What’s different with this WOD over the standard FGB? Well this is not a time dependent WOD. It’s a task dependent one. You have to complete the task of 20 reps of each three times. How fast is up to you. If it was time dependent it would be the standard FGB version where you have 1 minute per exercise to complete as many reps as possible in that minute.

Four gyms. Three causes. Two ways to participate. One Brutal Workout. On Saturday 9/18 SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond. This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation. We will have times set up for groups to sign up and plan on arriving to run through it. With equipment from others we are hoping to run up to 7 at a time.

What two ways can you participate?

Raise funds via your fundraiser page on the FGB website.
Donate to someone’s page or donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We will only allow those who donate or raise funds the opportunity to complete the workout. We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need. It’s the equivalent of a few Starbucks drinks!

SnoRidge CrossFit currently has raised $1450 total as a gym on the FGB website. We need to keep trying to grow that!

Curious about the workout? Click for more details.

Sean training for the USAW/CF Open:

Question of the day: “Will he or won’t he wear a singlet in competition?”