Video and Media – Page 164 – SNORIDGE CROSSFIT

SRCF 4.0! We Are Growing!

Skills WOD:

12-15 Minutes to Practice:
Rope Climbs, Rope Climb Technique, Foot Locks

Strength WOD:

7 Minutes to Work up to a heavy 1RM
Squat Clean Thruster

Conditioning:

For time:

30 Thrusters (75#/55#)
3 Rope Climbs (15′)
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climb

Results

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2014 is bringing a bigger and better SnoRidge CrossFit! We have secured more space. Without moving. This is a post-Christmas miracle.

Today we signed over our kid to the bank and closed on the purchase of the adjacent building (yes, the one that has been for sale and had the huge “For Lease/For Sale” sign in the window). We will be working feverishly to combine these two spaces together and get through all of the dis-assembly, demo, construction, and assembly before the start of the CF Games Open.

Some background: This journey to find more space has been an adventure we have been on for several years. About a year after being in our current spot I began looking at options to grow. Over the past two years I have combed through almost every single piece of commercial property, retail, land and backwoods lot located within the Snoqualmie Valley that we could lease, buy, or build on. I have scoured North Bend, Snoqualmie, Carnation/Fall City, Preston, Issaquah Highlands and briefly considered Issaquah. I have looked at places like Dirt Fish, farm property, and commercial property which is aplenty here on the Ridge. I have looked into barns, vacant liquor stores, old banks, and even a beautiful building in downtown Snoqualmie that was out of our price range but would have made a small but beautiful space. It seemed like every WEEK or so on my way home from work or on a weekend I would actually drive around a town or location in the Valley and just look for space and “lease/sale” signs, then call any broker number listed. Multiple times I thought I had something “locked” only to find a significant hurdle, roadblock, or small problem like not having $1-2 million laying around.

I truly can’t list everything I looked into. It was a hobby/obsession. A couple times we had very real options that would have had us move that didn’t pan out for one reason or another. As option after option fell through or proved to be unfavorable I resigned myself to just waiting and seeing what would happen. To say we were discouraged is a massive understatement. During this time we dealt with other issues around staying here that at one point had us convinced we were going to have to move the gym and try to lease out our current space. Fortunately many things were resolved and we decided we could stay here and make it work. We decided to go after the space next door for sale. These past 4-5 months of moving to buy this building have been very challenging, and not saying anything to anyone was even tougher as so many of you have asked about more space. As our close date moved multiple times with each and every hurdle, we decided no one other than the coaches should know to guard against the possibility of something not working out. Today it all worked out.

Hopefully by mid-February we will be running SRCF version 4.0 (1.0 was the garage, 2.0 was our spot down at the end of the 100m run turnaround where we leased from Kristy, 3.0 is our current location). Adding the neighboring building that doubles our current size will allow us to have more room to grow, space to alleviate the current occasional packed class, and ability to program a better mix and variety of workouts that are less constrained by logistics. It means we can stay put in this community and not move away. That has been very important to us in our search.

Please bear with us in the next several weeks as once we lock down a schedule to get the work done with our contractor, we will have some disruption to the class schedule to allow it to get completed as quickly as possible. Stay tuned.

Finally, thank you all for your support. Thank you for being a part of the SnoRidge family, for wanting to workout here, coach here, and thank you for staying. Each of you are a part of what we think makes this gym a very cool place to work, sweat, and laugh together.

The cool features:

Double the warehouse floor space of our current box with sound mitigation measures
A bigger pull-up rig
More ceilings and rafters to hang more ropes and rings
A second roll-up garage door with an additional pull-up bar to be mounted
4 bathrooms to double the capacity of pre-WOD nervous pee-ers!
A new entry area that will have it’s own seating area, retail area, expanded Squatch Cave
More storage cubbies so you can leave more of your shit at the box and I can donate it to Goodwill!
More wall space for my banner collection
Bigger upstairs area for which we have to figure out what to do with it

Two other things to announce:

1. New Coach! Lindsay has completed her intern period and survived her initial hazing and pledge period. Coach Lindsay will be on probation (and known as Coach Probie although we haven’t defined what probation really means) but will be taking over the Friday 6pm class starting tomorrow. Jeremy will take the Thursday 7pm class from me. I will have more time to sit around and workout and still stay up way too late at night. Back to Lindsay, we are stoked to welcome her aboard. God help her, and please go easy on her. Kidding, she will be great and no doubt a kick ass addition to our coaches.

2. Huge back handsprings and high fives to Jenn Rogers for leading her team with her best scores of her career in her latest gymnastics meet for Mt. Si High! Thanks for the shout out in your article!

Great strides: Newcomers, skilled veterans helping Mount Si gymnastics team dominate at home valleyrecord.com

CF Games 2014:

Safety Brief

Strength WOD:

2-2-2-2-2
Split Jerk

Conditioning:

For time:

30 Burpees
40 Wall Balls (20#/14#)
400m Run
50 Double-Unders
500m Row

Results

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GET SIGNED UP! The 2014 CF Games Open registration is live. Sign up and join the SnoRidge team! We will be running the Open WOD’s each Friday beginning 2/28 for five weeks.

Open For Fitness – [video] Registration for the 2014 Reebok CrossFit Games Open is live.

I posted this to our Facebook group today but wanted to post here to ensure everyone in the gym sees this.

A Word on Safety:

In light of the accident to Kevin Ogar I have been thinking a ton on this topic. As I watched cleans last night (and while I was lifting) the whole topic of safety was on my mind. I think the tragic accident that occurred at the OC Throwdown serves as a reminder to all of us on the topic of SAFETY. I believe we are a very safe gym. From coaches to athletes we all are acutely aware of how to be safe. Having a small space has driven great awareness, that said it’s never a bad thing to revisit.

Please read these rules and apply every time you lift. Educate others if the opportunity shows itself.

Know what you can do, in that moment, and listen to that voice in your head. If you are thinking “this looks or feels really bad” then it likely is. Stop and reassess or reset!
Always put technique over load. A “PR at any price” is a recipe for disaster.
Situational Awareness Part 1: Be aware of your surroundings. Look for other lifters/movers. When someone is about to lift, DON’T WALK IN FRONT OR BEHIND THEM. You don’t know which way the bar may go if they bail the lift. It can easily go into you and back into them. Think of it like golf, you don’t talk and move around in someone’s back-swing, ever.
Situational Awareness Part 2: Keep your work area organized and clean. Don’t make a pile of bumpers and collars around where you lift. Take the 5 seconds to move things out of the way to the SIDES of the barbell and not in the path of someone else’s. Tripping or stepping on something is that link in the chain that leads to a bigger accident.
Know HOW TO FAIL. If you don’t know and can’t execute a proper barbell drop from any position, then you shouldn’t be going for a minimal or maximal load in that position. If you can’t re-rack a bar to your back or front rack on your body, then learn that technique before adding weight for a set of lifts. If you can’t or don’t feel comfortable dropping the bar with weights, then you need to learn how to control it and execute it.
Re-read #1. If your buddy, class or coach encourages you to “add more” and you have little to no confidence on your ability to do it, or if you simply don’t “have it” that day, then take personal responsibility to be safe and scale yourself appropriately.
If you are unsure, then ASK your coach and then LISTEN to what they have to say (I said LISTEN and not HEAR! Listen = Understanding)

NOTE: KIDS
– Please keep them in the Cave! We’ve been lax specifically in this area lately. It’s the one area I believe we all need to be better about. They need stay in that area to avoid a catastrophe. It may not be fun for them but it’s safe.
– No more upstairs (where the unpredictable can occur due to lack of supervision). Imagine your kid alone in a room with rings, slam balls, GHD’s, boxes and pull-up bars. Throw in some sticks and mats and it’s like their own personal Ninja Warrior compound.
– No fight club or jumping around the lobby.
– Under the right circumstances they can sit quietly in the lobby if they are old enough and under self control, but ideally they need to be in the cave. It’s only for an hour. If they can’t handle it then they should remain at home.

Thanks everyone!

Speed Under the Bar

Strength WOD:

1-1-1-1-1
Clean (Full Squat)

Conditioning:

3 Rounds for time:

400m Run
9 Squat Cleans (135#/95#)
15 Hand Release Push-ups

Results

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The third pull, or getting under the bar after you have “finished” with a strong shrug or jump to create upward momentum on the barbell, demands speed. Too slow and that bar just falls from below the chest back to the ground as your hands and elbows flail around. Pull under fast and you will solidly hit your receiving position for the bar in the front squat (for the clean) or overhead squat (for the snatch). When we program these strength workouts, use the time and load to practice your speed and technique. Do that and your loads will go up.

The Third Pull: Get Up and Get Under tabatatimes.com

Details for Judges 2014 CF Games Open

Stop the Slop: There are many of you who weighed in for the Nutrition Challenge or wanted to compete in the WOD Performance Challenge that need to pay your Nutrition/Performance Challenge “Buy-in”! Please drop it off at the gym next time you come in so we have an accurate count of people that are in.

Call to action:

This past weekend a CrossFitter named Kevin Ogar competing in an event in CA (the OC Throwdown) suffered a terribly tragic and freak injury during a Snatch event. After being struck by the barbell on a missed snatch he was left with a separated T11/T12 and severed spinal cord with no feeling below the injury. He has no medical insurance and is facing unfathomable medical bills. The CrossFit community in a few days has come together to help and so far has raised over $130k in donations for him. The outpouring of support both financially and spiritually is moving. If you would like to help and donate then you can do so below. Any amount helps.

http://kevinogar.com

Power Position

Strength WOD:

2-2-2-1-1-1
Snatch

Conditioning WOD:

3 Rounds for time of:
12 Thrusters (115#/75#)
6 Muscle-ups

Results

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Spencer hits the Power Position:

The power position or “pockets” phase of the snatch is the position of the bar in the second pull near the mid-thigh or hips when the acceleration begins and the power is shifted from the heels into the floor as the athlete begins the “jump” with straight arms. Think “speed” and “power” through the middle while keeping the bar close and the knees out. This phase is crucial to generating a strong finish before transitioning into the third pull quickly under the barbell.

Practice this position with a PVC and empty barbell and then master it at light loads so it becomes subconscious.

Cueing the Power Position: CrossFit Journal

Behind the Games: 2013—Part 4

Big day tomorrow. Go Hawks! OnRamp, Team WOD, and Advanced awesomeness all on tap before the Saints get crushed!

"4 x 500"

Strength WOD:

3-3-3-1-1-1
Shoulder Press

Conditioning WOD:

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Results

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Rowing interval sprints are a great tool for increasing your overall fitness. Why sprint to the finish line? Read on and incorporate a strong finish every time you do rowing max efforts.

Rowers: Why You Must Always Sprint ergrowing.com

Interval Training Concept2.com

Media:

Behind the Games: 2013—Part 3

“Bartendaz: ‘Mind Up’” – CrossFit Journal video [ipod] [mov] [HD mov]

Work Capacity

Skills WOD:

15 Minutes to practice:

Gymnastics skills and progressions: Muscle Ups, Handstand Walks, Holds and Freestanding HSPU, Ring Dips, L-Sits, Backward Roll to Support, etc.

Conditioning WOD:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
8 Burpees
10 Kettlebell Swings (53#/35#)
12 Air Squats

Results

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Skill work today was a great opportunity to work the many components of the above movements, as well as time to focus on the building blocks for muscle-ups, dips or handstands. For our resident gymnasts Matt and Rob W. they just spent 15 minutes trying to outdo one another with their Cirque du SnoRidge routine. After that was a good 20 minute work capacity test of how much you wanted to keep moving and not rest.

Congrats to Saer on his 100th WOD!

Last day tomorrow to make up the Stop the Slop Performance WOD!

“Behind the Games: 2013” Part One preview – video [ipod] [mov] [HD mov]

“Behind the Games: 2013” Part Two preview – video [ipod] [mov] [HD mov]

Elbows Up

Strength WOD:

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

Conditioning WOD:

5 Rounds for time of:
12 Wall Ball (20#/14#)
12 Toes-to-Bar

Results

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If you want in on the Stop the Slop Challenge (either nutrition, performance or essay) then sign up and pay the buy-in of $25 to the pot. Last day for make-up’s for the WOD and weigh-in’s are only through Wednesday!

Note: If you are in then please let us know what specific challenge you are buying into.

CF Games Update:

Here is the 411 on the Open. Registration opens Jan. 15th and we would love to see a lot of participation in the gym again this year. Each Friday the WOD will the weekly Open WOD for all class times. Since you will be doing it anyways then you might as well sign up!

What’s New in 2014

Your Chance, Your Choice, Your Open

2014 CrossFit Games Open and Regional Schedule

"Stop the Slop" Performance Challenge 2.0

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Power Snatch (115#/75#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Sisterly Support:

Today was day 1 of our annual “Stop the Slop Challenge”; a 30 day nutrition, performance and essay challenge. This time we brought back the mash-up WOD but with a twist of “Baseline” and “Isabel” at a lighter load. Pairing up with someone to serve as your judge/counter enforced quality of movement and helped push your performance.

There are three challenges you can choose to participate in but you must “buy-in” to be eligible to win any of them. For those who are opting in to take any/or all three challenge(s) make sure you sign-up and bring your buy-in ($25 cash money for each challenge) no later than Wednesday Jan. 8. If you want to do two challenges and be eligible to win two then it’s $50 into the pot.

To better understand the specific challenges READ YESTERDAY’S POST.

For the performance challenge we will revisit this WOD on Feb. 4th to see who makes the most improvement. However you scaled this WOD to start the challenge is exactly how you will repeat it. This way we can measure % improved to determine a winner.
For those tackling the nutrition challenge make sure you get your weight recorded by Wed. of this week. On Monday 2/4 and Tuesday 2/5 we will do the final weigh-in’s to calculate the person with the most % of weight loss.
Anyone choosing the essay challenge must submit their essay by Wednesday 2/6. All essays will be judged by the coaches and voted for the best essay.
Prizes will be determined based on number of participants who buy-in.

Make-ups:

If you are buying-in to the Performance Challenge and missed today’s workout you can make it up this week through Wednesday 1/8 but you will have to re-test on 2/4. If you don’t want to participate in any of the above challenges then simply show up for class and hit the workout hard each day. Nothing new.

Coach’s Tips:

For the next 30 days make them count. If you want to see positive results you have to have consistency. Consistency in your workouts, nutrition, recovery, and mobility. No matter what challenge you enter remember you cannot work your way out of a poor diet. You will see better results by sticking with a clean and healthy nutrition plan every single day then you will by coming in here and getting your ass kicked 2-4 times a week.

If you do this then you will see positive changes at the end of 30 days and beyond. Changes in your appearance maybe, but definitely changes in how you feel, recover, and function. If you make it through the first 30 days by stopping the slop you will have reached a point where you will likely know what effects both processed, refined sugar, alcohol and low carb crap has vs. what clean, natural foods have on your body. Then you will have an informed lifestyle choice to make.

We encourage everyone to eat clean and have provided everyone resources to use. If you aren’t following a paleo diet or a strict Whole30 then consider the Advocare 24 Day Challenge that is a 10 day Cleanse followed by a 14 day MNS (Metabolic Nutrition System) Phase that enhances weight loss when combined with clean eating.

Questions about food? Dig out the Whole9 Nutrition Guides you got in OnRamp and read up on what you should and should not be eating. Give it a shot. What have you got to lose?

The other part of the challenge is to focus on technique. Make every effort every time you come in the gym to learn, practice and perfect your movement. If you do that the PR’s will come and the injury bug will stay away. 3-2-1 Go!

Nutrition: How To Win An Argument With A Nutritionist – authoritynutrition.com

Interview techniques: Danny Broflex: Episode 1 – The Interview – video [ipod] [mov] [HD mov]

Get Ready to "Stop the Slop" Beginning Tomorrow!

Main Class:

For time (Teams of 2):

40 Dumbbell Manmakers (40#/25#)
600m Run
80 Deadlifts (250#/165#)
400m Run
120 Over Box Jumps (24″/20″)
200m Run

* Partner up. Alternate reps but team must complete each run together.
** One pair of DB’s, one bar, one box.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute (EMOM) for 7 minutes complete:
1 Snatch (Floor) + 1 Hang Snatch (use 75%-80% of 1RM)

Conditioning:

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Overhead Squat (135#/95#)

Results

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Nutrition:

Tommorow (Monday 1/6) we will kick off our annual 30 day Stop the Slop Performance challenge. There will be a new change to the WOD with a different barbell movement. All other rules the same.

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wednesday 1/8.

When: Official start and weigh-in begins Monday 1/6 and Challenge ends with a re-test on Tuesday 2/4.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts Monday.

Details:

Date: Runs from Mon. 1/6 – Tue. 2/4
Buy-In: $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
If you are intending to complete an Advocare 24 Day Challenge or 10 Day Cleanse then see Michelle to get set up
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge and 3) Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.

The All New Whole30.com Whole9

Push It Up

Skills WOD:

12 Minutes:
Pick a skill and work on it: Bodyweight or barbell.

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

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Video: Rich Froning 6:44 from 2011 with 100 Unbroken Push Press by CrossFit

Today’s skill work was time to work on goats, skills and things you just want to be better at. Take advantage of that time to drill a weakness or refine a strength, either way just use it and focus on technique, form, positioning and strength.

Nutrition:

Next Monday on 1/6 we will kick off our annual 30 day Stop the Slop Performance challenge. Will we see a minor tweak to the WOD? Unknown and unknowable. Read up on last year’s at the link above for more details and get ready to clean it up!

The All New Whole30.com Whole9