Video and Media – Page 166 – SNORIDGE CROSSFIT

1k Row

Strength WOD:

2-2-2-2-2
Front Squat
4-4-4-4-4
Back Squat

* Complete 5×2 FS then move to 5×4 BS

Conditioning:

For time:

1000m Row Max Effort

Results

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Front or Back, Chest Up and Bury the Hip for Depth!

Nothing new that we haven’t said every time these come up, but watch and work on the hand/wrist positioning and jumping movement of the double-under.

“Double-under Positioning” with Dan Bailey – video [ipod] [mov] [HD mov]

Final donations for the North Bend One Voice Drive are due in the gym by 0930 tomorrow!

Frozen

Fri. 12/6

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

6 Power Snatch (115#/75#0
9 Toes-to-Bar
12 Box Jump (24″/20″)

Results

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Sat. 12/7

Main Class:

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Results

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Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Clean & Jerk

Conditioning:

For time:

15 Clean and Jerks (155#/105#)
800m Run
15 Clean and Jerks

Checkout:

2 Minute Challenge: Max Reps Muscle-ups

Results

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Mon. 12/9

For time:
20 Burpees
50 AbMat Sit-ups
20 Burpees
40 Box Jumps (24″/20″)
20 Burpees
30 Chest-to-Bar Pull Ups
20 Burpees
20 Ring Dips

Results

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Jules at the South Seattle Christmas Throwdown:

While we were gone to Disneyland this past weekend seeing Mickey and the characters of “Frozen”, looks like everyone back here was in the deep freeze too. Here’s the results for the past few days.

Congrats to Julianna for competing in the South Seattle Christmas Throwdown this past Saturday as the only teen in the women’s firebreather division. Awesome job and way to represent!

10 Things I Want My Daughter to Know About Working Out

Top CrossFit Games athletes to compete at the CrossFit Tour Queenstown Event – [ipod] [mov] [HD mov]

Help For The Holidays

Strength WOD:

1-1-1-1-1-1-1
Hang Clean (full Squat)

Conditioning WOD:

5 Rounds for time:

5 Deadlifts (225#/155#)
10 Burpees
20 Double-Unders

Results

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Coach Mark is organizing a community helping event for SRCF. We are joining the effort with many of the local businesses in helping with the North Bend One Voice Holiday Event to gather toys, diapers, clothing or blankets, gift cards, gingerbread house kits and more to donate to families in need in the Snoqualmie Valley. Mark has provided some info below and we have until Tuesday night, Dec. 10th to gather what we can for him to drop off. Please bring in any items or donations before the 10th. Let’s do what we can to help local families for the Holidays.

“With the holiday season fast approaching, let’s try and make this a great holiday season for lots of families and children! The North Bend One Voice Holiday Event provides much needed items to families in need this season. Last year they had 230 families bring in donations that gave over 800 children in the community gifts that otherwise would have had none.

The link is to the flyer for the event with donation ideas. I’ve been informed that they are in need of large size diapers, gingerbread house kits, and new unwrapped toys. While all items on the list are helpful, these were what I was told they needed most right now.

This is kind of short notice as the deadline for the donations (drop off) is Dec. 11, but since we all do everything for time, this shouldn’t be an issue . Let’s all band together and get the donations rolling in to help those less fortunate in the community!

Please bring any items to the box. I will post up a flyer and try to get some boxes in there to put the items in. I will get them down to the donation center in North Bend. If you would rather donate money, I can pool any money collected and purchase the needed items at Costco. I’ll get a money box or envelope set up this week.

All donations need to be at the box by Tuesday night (12/10). I will be picking them up in the morning and delivering them Wednesday morning.

If you want to donate cash for me to buy items, I need to have it by Tuesday (12/10) at 0930 am when I leave for work.

Thank you all, and let’s show the community just how awesome SnoRidge really is!!”

Notes:

Check out this very cool video recap of Matt’s pretty exclusive Trans-Provence Mountain Bike Race he just recently completed. Especially dig the SnoRidge training scenes up front. It’s like Wolverine hits a WOD and then rides a bike across Europe. Bad ass!

Video: Matt Patterson’s Trans-Provence 2013 Recap – Pinkbike www.pinkbike.com

Nutrition:

“Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Push or Split

Strength WOD:

1RM
Push or Split Jerk

Conditioning WOD:

For time:
500m Row
Then 3 Rounds of:
10 Front Squat (135#/95#)
5 Push Jerk (135#/95#)

* Must clean bar from ground; no racks

Results

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Coaching Tip: Recovery from a split jerk: Recover front foot halfway back, then back foot the rest of the way forward.

Video: Push Jerk, Catalyst Athletics

Video: Split Jerk, Catalyst Athletics

Watch this: Oly Analysis: Chad Vaughn Clean and Jerk, CrossFit Journal

Annie Thorisdottir – “I cannot wait to compete again”

"Cindy"

As Many Rounds As Possible in 20 Minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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It’s been while since we programmed this classic CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are spent. It’s one effective full body workout and a great welcome back after all the Thanksgiving pie.

Nutrition:

Top 11 Biggest Lies of Mainstream Nutrition

Happy Birthday Debra!

Strength WOD:

1-1-1-1-1
3 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Squat

Conditioning WOD:

“Happy Birthday Debra!”

For time:

400m Run
15 Snatch (115#/75#)
3 Rope Climbs (15′)
400m Run
12 Snatch
2 Rope Climbs
400m Run
9 Snatch
1 Rope Climb

Results

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Happy birthday and 500th WOD to Deb:

Post WOD 6pm class shot:

Happy Thanksgiving to all of you squatches! We hope all of you are able to spend a safe holiday with family, friends and loved ones. Michelle, Ashley, and I are thankful for so much that makes our gym family so great. We are thankful for the community inside our walls with all of you. We are thankful for the support you all have shown to us and each other day in and day out. Thank you for making SRCF a place where you always look forward to walking through the door each day to see friends, get fitter, and push hard and challenge yourselves. A special thank you to our coaches, who without each of you we would simply not be where we are today.

It’s hard to believe that it’s been almost 5 years for us as an affiliate. From our garage to leasing our first space to owning our own building; it’s been a great ride. I’m thankful to Michelle for being one hell of a partner in this CrossFit gym owner thing, and for her passion for coaching and CrossFit. Most of all I am thankful for simply being able to call her my wife.

Nutrition:

“What the Hell Am I Eating, Yams Or Sweet Potatoes Here’s How To Tell“

All of our squats should look like below:

Air Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Schedule:

Thursday 11/28: We are CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only!
All other days/classes will follow our normal schedule

Frank snatches (below is what the “finish” should look like):

Back Up

Strength WOD:

5-5-5-3-3-3
Back Squat

Conditioning WOD:

21-15-9 Reps of each for time:

Back Squat (135#/95#) Rx or (185#/135#) Adv. Rx
Burpees

Results

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Leg Day today. Repeating this from a few weeks ago saw many improve their overal total lifted and a few PR’s under the bar.

How to Squat:

* That person who says you shouldn’t squat below parallel? Moron.

A formula for scaling: Zatsiorsky, Scaling, and Power by Jon Gilson

“Amputee gymnast is back on mat, cancer-free” with Kate Foster, The Today Show.

Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

2011 CrossFit Games Regional Workout 1

Skills WOD:

10 Minutes to practice:

Handstand Push-ups or progressions

* Push-ups, floor pike or box pike push-up, handstand holds, head to floor, strict, kip, abMat, rings, parallette, press practice, etc.

Conditioning WOD:

For time:
1000m Run
30 Handstand Push-ups
1000m Row

Results

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Schedule:

Thursday 11/28: CLOSED on Thanksgiving Day. No classes!
Friday 11/29: 0930 and 1030 class only
All other days/classes will follow our normal schedule

WARNING: This is NOT paleo but looks delicious: “Constantly Varied Kitchen: Tarte Tatin” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Travel WOD’s:

“Snatch a Dumbbell? Madness!” by Pat Sherwood – CrossFit Journal article [pdf]

Hand Ball

Skills WOD:

10 Minutes to practice:

Ring Dips

Conditioning WOD:

6 Rounds for time of:
10 Deadlifts (225#/155#)
10 Hand Release Push-ups
10 Ball Slams (40#/30#)

Results

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Tomorrow (Saturday) we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

We will run this AMRAP during our normal Saturday schedule with the main class at 0930 as a team WOD and at 1045 for the Advanced RX Class as a solo WOD. If you would like to donate anything at all to help the victims there are details on the King CrossFit site at the above link.

Pulling with a round back vs. Pulling with a neutral spine. Don’t round.

Please read. We ALL need to work on any number of these. “Progress” by Jon Gilson, againfaster.com

Notes: Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals through Sunday:

Show your Seahawk and SnoRidge Pride on one shirt! Pre-orders only for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve) or post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Hump Day

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

2 Rounds for time:

500m Row
400m Run
50 Double-Unders

Results

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“Sean-Bombed” Again:

This Saturday we will be one of many affiliates hosting the “Philippine Relief WOD” that King CrossFit is sponsoring to raise money to help those impacted by Super Typhoon Haiyan.

Attention Hawks Fans!

We are taking pre-orders for our new 12th Man T’s and Long Sleeve Thermals:

Show your Seahawk and SnoRidge Pride on one shirt! Since the Seahawks are on the road to the SuperBowl and my Skins are in the Toilet Bowl I figured it was a great time to make a 12th Man inspired SRCF T-shirt. I’m pretty happy with how this turned out (after many mock-ups and ideas with our designer); simple and “jersey-like”.

We will likely only do pre-orders for these so if you want one then make sure you post in our Facebook gym page with your size, color and style (short or long sleeve). If you aren’t the social media type then post here or write it on the whiteboard in the gym.

All T’s are $20 each
All Thermals are $35 each
Men’s T’s are Navy American Apparel 50/50 or White Next Level CVC Crew
Women’s T’s are Navy or White Next Level CVC Crew (women’s cut)
Thermals are Bella Canvas brand in men’s (White and Navy) and women’s cut (White and Steel Blue) as shown above

Miranda Oldroyd‘s 2:16 and Garret Fisher‘s 2:09 “Fran” – video [ipod] [mov] [HD mov]