Useful Links – Page 56 – SNORIDGE CROSSFIT

"CF Football Gone Bad"

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

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds

Results

Eric and John max rep thrusters:

Chalk this up to the first of a couple WOD’s slotted to help train for Fight Gone Bad V which we are hosting on 9/18. If you are planning to participate (along with CrossFit Redmond, CrossFit Belltown, CrossFit Basic, and Compound Fitness who will be joining us here) you will need to either raise some donations via a donation page, or bring a donation equivalent to our drop in fee ($15) in order to jump in the fight. If you show up that day and haven’t yet raised funds then we will ask that you leave $15 which 100% of it we will send in. While the original rules stated $150 in donations we are changing the requirement for our box to ensure a good participation while requiring less of a minimum. This does not mean that we don’t want to raise the most possible for the worthy causes we are fighting for; it’s just a realization that setting a high number likely would keep some of you home.

Constantly varied? Check our previous post to compare the below pic to see how Moe trains different rest positions. While you’re there look up your last results.

Notes:

Next Monday is Labor Day and the gym will be closed!

"Backwards"

For time:

400m Run
9 Pull-ups
9 Overhead Squats (95#/65#)
9 Toes-to-Bar
400m Run
15 Pull-ups
15 Overhead Squats
15 Toes-to-Bar
400m Run
21 Pull-ups
21 Overhead Squats
21 Toes-to-Bar

Results

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Sangeeta and Eric going “Backwards”:

How often do we complete a WOD that goes backwards? I’m not talking about running backwards either (which by the way you have to see Kim’s crazy backwards running jump rope 200m run). Most WOD’s count down. Or the rep count stays the same each round or interval. Some are ladders where one exercise decreases while something else increases. For WOD’s that add a rep each minute on the minute those present a unique challenge in counting up but aren’t the same as going backwards. So in programming the week I thought we should try it. Make up a WOD (I wanted to test core and grip strength while using the run to spike the heart rate), then reverse the typical rep count order and see what it does.

My two cents? It works. It’s tough, it’s different. By starting with smaller reps early the ability to move through exercises either quicker or even unbroken drives up the intensity and pushes you harder. Being fresher allows you to complete the early rounds fast and turn it into somewhat of a sprint. For me the thought process changes from the typical “soldier on” to “don’t stop or drop it”. Judging by how gassed people felt, we will try this format again.

Want to work on your flexibility? Improve your range of motion? Rehab those pesky tight or painful muscles? Check out MobilityWod by Kelly Starrett and get your mobility on!

Laura working the Knees-to-Elbow:

Notes:

In case you missed yesterday’s post, we have updated our pricing. Check it out!

Our troops and sailors use CrossFit. Other armies should try it. I’m not quite sure that the Iraqi army is ready yet…

"Team Murph"

Saturday WOD:

Team “Murph”

Kim and Michelle tackle “Murph” individually:

In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Rules:

Both team members must run a mile together each time
Teams may break up exercises between run segments however they wish but work one at a time
Teams cannot move from run to pull-ups until both have completed the mile
Call time when each team member completes their final mile

Post WOD complete max tire flips (850#/507#) as a team in 4 minutes

Results

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Friday WOD:

4 Rounds for time:

40 Push Press (65#/45#)
30 Squats
20 Ring Dips
10 Double-Unders

Results

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The blog is back! After an epic Thursday night (with our super successful CrossFit demo at the Fit 5 Fashion Show in Bellevue) we took Friday night to go out and enjoy some margaritas and food as a crew. The tequila I had sent me into that nice comfortable place that is not conducive to publishing coherent thought for the blog thus the missing post from yesterday. We are hoping to get some video of the event to share from the demo but I can honestly say we think it went very well judging by the feedback, screaming audience (over 700 people!) and comments from the other performers and lululemon crew. It was an amazing opportunity for all of us and a genuinely fun event. Special thanks to Jorge, Jana, Rona, Rob, Jenna, and Sean who cheered and represented SnoRidge for us in the crowd! It meant a lot!

Friday was a classic WOD that we pulled from the hopper that Michelle and I have both done several times. It is one that looks easy due to a light bar and somewhat manageable movements but 2 rounds in and you quickly realize how hard it is. Saturday was a great team WOD that breaks the Hero WOD Murph (done individually as RX’d) into a more manageable yet still challenging workout. Teaming up meant learning how to work together with your partner with fast transitions and splitting up the work to maintain fast pacing. Having both run meant everyone got to feel how different running a longer distance before and after a lot of reps really is.

Post WOD some of you took the challenge for max tire flips and loved it:

Notes:

“How Would You Stack Up?” in the 2010 USAW / CrossFit Weightlifting Open (Our very own Sean will be competing in this event in October)

Up Front

Strength WOD:

Front Squat
1/1/1/1/1/1/1

Checkout WOD immediately after:

For time:

1000m Row

Then alternate 21/15/9 reps of each:

Front Squat (135#/95#)
Back Extensions (or Sub Banded Good Mornings Green: Men/Blue: Women)

Results

View this photo
View this photo

Read: “How to Front Squat with Proper Technique” from StrongLifts.com

This article has great cues, pics, video and what “not” to do. Read up and translate it over to your squats, cleans and thrusters. One note: Unless the arms are broken, no Cross-Arm grip allowed. Ever. Period.

Front Squatting with Mark B. (who hit 315# today!)

Back Extensions with Amanda:

Don’t forget Wednesday 7:30am class with Mark!

Thursday 8/26 Schedule Update!

No 5pm and 7pm class this Thursday! The gym will be CLOSED for the afternoon!

We will be performing a CrossFit WOD Demo for our friends from lululemon athletica (Bellevue Square) at their “5” Fitness Function as part of the 2010 Vogue Fall Fashion Week in Bellevue. The event will be at the Hyatt Regency in Bellevue at 7:30pm.

Tickets are half off ($20 each) and 100% of the cost will benefit Islandwood, an outdoor learning center for children on Bainbridge Island (watch a video of the amazing environmental education facility). Tickets include two drinks to have at the event prior to the show. Buy them in the box or at the door and let us know ASAP if you plan to go!

If you want to see the latest lululemon gear as well as some pretty cool athletic stage performances then come check it out. Michelle, Moe, Kim, Kelly, Nadia, Laurie, Mark, Jeremy, Allen, Eric and I will all be doing a synchronized mini WOD with barbells, kettlebells, and jump ropes on stage. Some of the other acts will be a professional dance group, some amazing acro-yoga, breakdancing, a sports and conditioning demo, children performers and more. It’ll be a good time!

"Coe"

Today is our 500th post! Cool milestone!

10 Rounds for time:

10 Thrusters (95#/65#)
10 Ring Push-ups

For time:

Run 5k

Results

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Railroad Days Race Results

Army Sgt. Keith Adam Coe, 30 years old, of 1-37 FA (Field Artillery) from Joint Base Lewis-McChord died April 27, 2010 from wounds sustained in an attack by enemy forces in Iraq. RIP.

Michelle and Rona shaking it out during “Coe”:

Today a good size group tackled the Hero WOD “Coe” while another group went and represented well in the Railroad Days 5k and 10k race. We had 6 runners for the 5k, 4 runners for the 10k, and 6 CrossFit kids complete the 1k! Great turnout and even better results. A majority of the runners finished 1st, 2nd, or 3rd for their age category overall.

Marc with a perfect “POSE“:

"Death By Pull-up"

Strength WOD:

Back Squat

5/5/5

Checkout WOD immediately after:

With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 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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Today we went over two methods to use when back squatting; the high bar and the low bar back squat. See our last post with links that explain how to do both. Either way is fine. Do one or do both. Try them, see what you prefer and use it. What’s more important is that whichever you pick, do it right and learn to squat.

After the strength WOD it was time for death by pull-up. Focusing on good pull-ups should be the key and making sure you have good arm extension, a strong pull, and the chin reaching over the bar. Use a band, a kip, or a dead hang. Then feel the minutes and pull-ups pile up!

Pat repping out some back squats while Mark spots:

Ashley showing off some mad skills and a backwards double-under!

Notes:

Welcome to Cristin who started elements with us tonight and knocked out “Baseline” ahead of her goal she set before the WOD. Setting and achieving a goal on her first WOD is a great way to start CrossFit!

Watch and practice: Burgener warm-up with Sage Burgener and Coach B [wmv] [mov]

Sign up for the Railroad Days race before Saturday! Racers plan to link up at the gazebo by the Railroad museum prior to the race.

Shoot 'Em Dead

For Time:

10 Deadlifts (225#/155#)
1 Shoot-Through
200m Run
9 Deadlifts
2 Shoot-Throughs
200m Run
8 Deadlifts
3 Shoot-Throughs
200m Run
7 Deadlifts
4 Shoot-Throughs
200m Run
6 Deadlifts
5 Shoot-Throughs
200m Run
5 Deadlifts
6 Shoot-Throughs
200m Run
4 Deadlifts
7 Shoot-Throughs
200m Run
3 Deadlifts
8 Shoot-Throughs
200m Run
2 Deadlifts
9 Shoot-Throughs
200m Run
1 Deadlift
10 Shoot-Throughs
200m Run
Results

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Deadlifts and Shoot-Throughs:

This WOD was brutal fun at its best. No one was particularly excited to see this WOD come back again. As Rob told me after, this was one that made him consider rounding the corner on a 200m run and continuing to run home. Ladder WOD’s are always unique in that as one gets easier the other movement gets harder. As the deadlifts tick down the shoot-throughs pile up. Then they get hard. (For those wondering what a shoot-through is, it’s like a burpee on parallettes)

We also had Cody and Chris from CrossFit Advantage and Scott from CrossFit Bellevue drop in for the WOD this afternoon. Scott crushed us all as he flew around round after round as if his feet were on fire.

Notes:

Congrats to Natalie who completed her last Elements today and is now “armed and dangerous”! Welcome to Eric and Angie who started their first Elements and completed “Baseline” today! We look forward to you all joining classes soon.

Reminder: We now have a Wed. 7:30am class and a 6pm class on Monday and Wednesday starting this week.

"Betty"

5 Rounds for Time:

12 Push Press (135#/95#)
20 Box Jumps (24″/20″)

Results

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Mish and Justin rocking “Betty”:

Betty: Defined in Urban Dictionary as the following – A hot chick. Relaxed, self confident, athletic.

Several of you competed in the Danskin Triathlon (Lucy, Jana, Rona, Lorraine, Moe, Michelle and Jim M.’s wife Erin) and the IronMan 70.3 Lake Stevens Triathlon (Annie and Lena) this past weekend and everyone did great! Competing and completing any race is always something to be proud of; however competing in a race that is comprised of swimming, biking and running is pretty amazing. For some it was their first, for others who were veterans it was just another notch in the belt and a culmination of some long and intense training. Some notable performances were Lucy and Jana at the Danskin who finished in the 1 1/2 hour range and in the top 300 or so out of 3,100 plus women; as well as Annie who finished 18th in her age group with a 6 hour 4 minute half Ironman. She will now be known as IronWoman!

All of you triathletes are Betty’s in my book. I’m personally proud and inspired by each of you. Continue to train hard, set goals and go forth and dominate!

Notes:

6pm classes on Monday and Wednesday started this week (with Moe). Also Wednesday will be the first weekly 7:30am class (with Mark B.). Now there are less excuses to miss the WOD!

Also the Railroad Days 5k/10k is this Saturday morning. Don’t forget to register!

"Dirty Thirty"

For Time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 Back Extensions (or Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Results

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Dirty Thirty Crew:

Sorry to the 7pm class for forgetting to write the scaling/RX movements on the whiteboard. I trust that you all wrote it in your WOD books.

SnoRage dropped in to The Compound tonight for the Dirty Thirty with Travis, Jeremy, and Kim. Good times! Check out their post here.

Notes:

Feeling like an Iron Chef? Or maybe a Paleo Chef? Check out this recipe. If you make it then let us know what you think!

Poached Eggs, Prosciutto, Asparagus and Kholrabi Rosti – by Martha Burton video [wmv] [mov]
Recipe [pdf]

Watch the final Masters event of the 2010 CF Games competition:

Masters Men [wmv] [mov]

Masters Women [wmv] [mov]