Category: Video and Media

"White"

 “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′) 
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper) 
400m Run

Results

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  White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. ~ CrossFit.com

White_Climbs

Announcements:

  • Saturday 2/22 there will be no Advanced RX WOD. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.
  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.

Greg Glassman on the Open: Part 3 – [video]

Sub 3 minutes with Chris Spealler – [video]

"Open" Preview

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible in 5 Minutes of:

30 Double-Unders
15 Power Snatch (75#/55#)

Results

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Snatch_1st Pull_Kelli

Today’s 5 minute conditioning WOD was a shortened version of the 2011 Open WOD 11.1 which was a 10 minute long suckfest. I am happy to never do that workout again.

This Saturday there will be no Advanced RX WOD as everyone is either competing Sunday or out of town. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.

Announcements:

  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.
  • March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

Are you signed up for the Open?

The 2014 CrossFit Games Open starts next Thursday 2/27. Each Friday for the following 5 weeks we will program the CF Games Open Workout as the Friday WOD for all classes. Those registered for the Open will be assigned a judge (as required by the rules) and YOU will be required to submit your judged score online by Monday the due date of each week. If you are intimidated that is okay! We all are. This is a test against the broad CrossFit community to see where your fitness stacks up. It allows you to measure yourself and set goals, and push yourself harder than you normally would. This is the biggest fitness competition in the world and open to everyone. Sign up and challenge yourself! 

Jeremy is ready (as long as there are no pull-ups or 400m runs). Read about it here:

Athlete BIO

The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]

Greg Glassman on the Open: Part 2

2014 Live Open Announcement Venues including CF Bellevue as a host gym!

Almost "Barbara"

Strength WOD:

2RM
Power Clean

Conditioning WOD:

3 Rounds for time (including first two rest intervals) of:

20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* 3 Minute Rest between rounds

Results

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Chalk Up

Not quite “Barbara” but almost as rough. The rest intervals allow for a reset to begin with a sprint or more sustained effort each round making this a nasty body-weight combo. Three rounds is plenty.

Congrats to Kelby for hitting his 100th WOD today and earning into the “100 WOD Club”. Get your t-shirt!

Mini-Barbara

CrossFit: More Than a Workout or a Sport by Words With Lisbeth

Announcements:

  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.
  • March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

SCHEDULE UDPATE:

  • Tuesday/Wednesday/Thursday early classes have moved to a 6am start time! 
  • Class time is 6-7 am each T/W/Th

Triple 7

Strength WOD:

5-3-3-1-1-1
Front Squat

Conditioning WOD:

For time:

1000m Row
Then Complete 3 rounds of: 
7 Handstand Push-ups
7 Hang Power Cleans (135#/95#) 
7 Front Squats (135#/95#) 

Results

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Coaching Front Squats

Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”. Yes it is much later than we wanted to but the gym construction/expansion kinda messed that up. We now have the pull-up rig back up and rather than just test this week we wanted to program a couple opportunities since late last week to get everyone back to some pull-up work. If you bought into the challenge than don’t miss the re-test! Either way don’t miss the re-test!

Front Squats

The Goal of the Open: Greg Glassman on the Open: Part 1 – [video]

March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

SCHEDULE UDPATE:

Starting Tuesday 2/18 the early AM classes will adjust their schedule.

  • Tuesday/Wednesday/Thursday early class will now move to a 6am start time! You read this right I said “Wednesday”.
  • Coach Lisa and Coach Moe will alternate coaching on Wed. AM to add a 3rd class to the schedule for those who want to get their WOD in before they start their day.
  • This time slot is at the request of all of you in the AM crew so use it or lose it!
  • Class time is 6-7 am each T/W/Th

On Target

Long overdue posts but the gym expansion is pretty much right on target!

On Target

Saturday 2/15:

Main Class:

As a team of 2 complete for time:

60 Toes-to-Bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Over the Box Jumps (24″/20″)
60 Double Unders

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar, ball, box per team; alternate work. Jump up and over box, you may land on box and jump off.

Advanced RX Class:

Strength WOD:

5-5-5
Back Squat

Skills:

Muscle-up Practice

Conditioning:

“10 Minute Capacity Test”:

4 Min. Max Calorie Row
1 Min. Rest
3 Min. Max Pull-ups
1 Min. Rest
2 Min. Max Back Squat (Body-weight from Rack)
1 Min. Rest 
1 Min. Max Shoulder-to-Overhead (135#/95# – From the floor)

Results

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Friday 2/14:

Skills WOD:

Strict Pull-ups
Choose: 5×5 or 7×3

Conditioning:

30-20-10 Reps each for time:

Overhead Squat (115#/75#)
Box Jumps (24″/20″) 

Results

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OHS_Cassie Box Jumps_Steph
OHS

Thursday 2/13:

Strength WOD:

3-3-3-3-3 
Push Jerk

Conditioning:

3 Rounds for time:

30 Double-Unders
7 Push Jerks (155#/105#)
15 Burpees

Results

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Push Jerk_Kris

Mikko In The Woods II Rogue Fitness

SCHEDULE UDPATE:

Starting next week on Tuesday 2/18 the early AM classes will adjust their schedule.

  • Tuesday/Wednesday/Thursday early class will now move to a 6am start time! You read this right I said “Wednesday“.
  • Coach Lisa and Coach Moe will alternate coaching on Wed. AM to add a 3rd class to the schedule for those who want to get their WOD in before they start their day.
  • This time slot is at the request of all of you in the AM crew so use it or lose it!
  • Class time is 6-7 am each T/W/Th

Thank you to everyone who has helped us with the gym expansion. There are way too many of you to list but know that your help, labor and efforts have helped us to stay on track and get some very serious labor done. From the pull-up rig/header construction, floor/mat installation, painting, cleaning, measuring, hanging, cutting, furniture assembly, tool lending, coffee and food delivering, and kid-sitting we have greatly appreciated it. Getting home each morning between 1 and 3 am has been exhausting but we are well on our way to an awesome facility that will only keep getting better over the next several weeks. My apologies to everyone for being a bit cranky, overtired, and obsessed with putting things together “for time”. There is still a ton left to do but by the end of this I expect to be a Lego Master Builder. Again, a sincere thanks to all of you!

Cage side

Old Side

Rings and Cage

"Bear Complex"

Strength WOD:

3-3-3-3-3 
“Bear Complex” 

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat 
Push Press or Jerk
Back Squat 
Push Press or Jerk

Rules:

  1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
  2. Goal is to increase loads each round to complete “The Bear” with a 3 rep max load. 
  3. Rest as needed between sets; remember you have 20 minutes.
  4. No re-grip allowed.
  5. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Conditioning WOD:

As Many Rounds/Reps As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Begin with 1 KB Swing and 1 Thruster, then 2 KB Swing and 2 Thrusters, then 3 and 3, etc. adding one rep to each movement in an ascending ladder until you reach 8 minutes.

Results

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  Kris_KB AMRAP

The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex. 

Coaching Tip: Receiving the barbell behind the neck 

  1. Complete the push press/jerk overhead and stand tall
  2. Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
  3. As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
  4. Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit

The Dumbbell Bear: CrossFit Journal

Notes:

  • Painting is underway and will be completed Tuesday! 
  • Congrats to Lou for his 100th WOD and Seth M. for number 250!
  • Stop the Slop Challenge Winners will be named this week for the Weight Loss and Essay Challenge.

Thrusters

Gym Warming Gifts and Many Thanks!

Main Class:

Strength WOD:

As a team of 2 alternate and take 12 Minutes to find a 1RM of:
Snatch

* One barbell per team. Change loads as needed.

Conditioning:

In a Team of 2 you have 10 minutes to complete:

Max Rep Power Snatch (95#/65#)
20 Double Unders

* Partner 1 starts on Power Snatch and Partner 2 starts on DU. While Partner 2 does DU, Partner 1 completes max reps of Power Snatch. Switch each time the 20 DU are complete. Keep a running total of PS reps.

Advanced RX Class:

Strength WOD:

5 sets of 1 + 1 + 2
Hang Power Snatch + Snatch Balance + Overhead Squat
* Complex

Conditioning:

For time:

100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

Results

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Chipper

SnoRidge Family: We want to thank you all SO MUCH for the “Gym Expansion” warming gifts! You guys are so thoughtful and dedicated to making this place great. We wouldn’t be growing to our 4th space if it wasn’t for you! We are coming up on our 5th Anniversary. Thank you for making that possible! This will be going towards a better sound system. Much needed and very much appreciated!

Painting will be done Tuesday and flooring and rig assembly will be Wednesday/Thursday.

Sunday Going’s On:

Coaches Continuous Improvement:

Lisa and I will be attending an Oly Lifting Clinic tomorrow at the Lab in Seattle led by Diane Fu of FuBarbell. We will be snatching, cleaning and jerking the day away while improving our technical proficiency, programming skill, coaching cueing and knowledge of the fundamentals of weightlifting.

Two weekends ago both Rob S. and Lisa also attended a seminar in Kirkland for PT’s, Trainers, Coaches, and other roles in the area of Sports Medicine that taught the bio-mechanics of the shoulder and one lecture that specifically discussed the impact of CrossFit, the exercises we do, the common misperceptions and the value it plays in all aspects of strength and conditioning. 

These types of seminars lead to our coaches helping everyone in the gym become a better CrossFitter, lifter and athlete.

From Deb:

Hey Squatchers! If you didn’t know, we have 2 teams competing in the Seattle Affiliate League which we’ll go throw down for the next 3 Sundays. Tomorrow, both teams are in the 1:20pm Heat located at The Loft in West Seattle. Come cheer us on, free to watch but parking might be limited. Here’s the Wods for tomorrow: Team Squatch (this week) Lindsay, Spencer, Jon and Deb. Team SRCF (this week) Rob S., Julianna, Josh H., Michelle. 

Team make-up will shift slightly from week to week based on a few others who are on the two teams.

Yesterday both teams spent some time learning the fundamentals of how to lift a stone and then how to properly perform the butt slap:

Stone Coaching Stone Slapping 

“The 18 Month Curse” Rainier CrossFit

Only Clean It Once

For time:

1500m Row
Then Complete 5 rounds of:
15 Ball Slams (30#/20#)
7 Front Squats (185#/135#) 

Results

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Slam. Rest. Repeat.

Slam Rest

How many times did you drop the bar? The challenge to not drop the bar during a set of heavy front squats is both a mental and physical grind. 7 reps is that magic sucky number.

If you are on the fence about signing up for the CrossFit Games Open read this then go ahead and sign up. Oh and take the Online Judges Course while you are at it.

Better than the CrossFit Games in our Backyard: games.crossfit.com

Watch an astronaut on the International Space Station perform 100 each of pull-ups, push-ups, sit-ups and squats (aka “Angie”): How Do You CrossFit Without Gravity?

SNORIDGE CROSSFIT