Useful Links – Page 7 – SNORIDGE CROSSFIT

Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
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

Events:

This Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Day at the Games: Awards Ceremony

Results

Results cont

Team WOD: Box Jumps, Wall Balls, Ball Slams

Teams of 3
4 rounds for time of:
20 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
20 Ball Slams (30#/20#)

Post total time.
* One person on each station – teams must rotate through each station, teams can only rotate stations after everyone on the team has finished their station.

BTWB

Pics by @robcwilson

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

Wednesday 7/22: 0930 and 1130 classes cancelled
Saturday 7/25: 1045 Advanced RX Class cancelled
Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

Story in the Meridian

Results

EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

EMOM for 10 mins: Bear Complex

1 Bear Complex, pick load

Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.

BTWB

“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB

Pics by @robcwilson

Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!

Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick! Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.

PaleoNick Seminar_SRCF_Chili with Peter by Rob W

If you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.
Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN

(Promotion ends tomorrow June 30! So, sign up now!)

Results

Results cont

Team "Kelly"

Team “Kelly”

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)

* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.

Kelly is a classic CrossFit Benchmark WOD done solo. It is terrible.

Photo by @robcwilson

BTWB

Results

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs

EMOM for 7 mins: Snatches and Overhead Squats

Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

BTWB

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB

The Hollow Rock Pain Cave:

Above photos by Rob W.

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.

CrossFit Games Update: Week 1 Recap

Results

Results cont

EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run

For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m

* Scale: BPU to Burpee Jumping Pull-up off box.

BTWB

The Evolution of the Regional Athlete

Photo by Rob W.

Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.

Results

Results cont

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results
Results cont

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

BTWB

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Regionals are right around the corner. Got your tickets? 2015 Regional Tickets on Sale

Results

Results cont