Video and Media – Page 215 – SNORIDGE CROSSFIT

A Week of the Girls: "Nancy"

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

Results

Don all smiles for some OH Squats:

WOD Demo of “Nancy” with Potomac CrossFit – video [wmv] [mov]

ATTENTION Parents: For safety precautions all kids need to remain in the Squatch Cave during the workout and understand the rules around the gym. We must limit the kids being allowed to leave the kids area except for using the bathroom or unless they are being escorted by an adult. This means no bikes, scooters etc. out back during the WOD, no running out of the cave during a workout. Please explain all of the rules clearly to your children and ensure they understand that any adult is an authority figure in the gym and is looking out for their safety. Remember the kids cave is an area for them to calmly play and/or watch TV, not have the latest Ultimate Fighting Championship!

Notes:

Why do Fight Gone Bad 6? Here’s why. Take the time and watch it. Then please raise funds if you plan to do the WOD (we are asking that all SRCF members raise $25 minimum to participate).

The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Ways to strengthen your push-ups, trunk and shoulders: 7 Push-up Variations by Men’s Health

Derek says “Squat and have a Stella, it’s the weekend!”

A Week of the Girls: "Grace"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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“That’s What She Said” Quote of the Day: “Sometimes I feel like a hot mess trying to get it up.” ~ Amanda

Cristin, Amanda and Maggie clean and jerking for time:

Clint and Justin stand it up while Amanda splits:

What’s SUP? Stand Up Paddleboarding:

Jenna, Rona, Meghann and Michelle get their SUP Overhead Squats on this past weekend!

We are lining up a SUP outing and BYO-BBQ for Saturday Sept. 10 from 4-7pm at Idylwood Park on Lake Sammamish (off W. Lake Sammamish Parkway towards Redmond). StandUp Paddlequest will be bringing gear and giving a 45 min. to 1hr. lesson and water time for any interested. Right now we have around 15 people interested and the more the merrier. With the current list who have committed it’s around $30 a person. If we add more peeps that cost will drop. If you want in then either sign up on the board in the box, post to comments or send us an email. It’s a blast!

Notes:

Please keep raising funds for Fight Gone Bad 6 if you plan to participate (link on the right).

Need something to do this weekend? Want to swing or throw an axe? Our friend Kurtis from Rainier CrossFit talks about the RCF Lumberjack Learning/Competition he’s hosting this coming weekend in Buckley:

Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan – video [wmv] [mov]

A Week of the Girls: "Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Quote of the day: “The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” ~ Tom Bodett

Back to the Benchmark Girls. This one is a short classic that blasts the arms and makes you run like you have T-Rex arms. Which girl visits tomorrow?

Read and post thoughts to comments (These skill levels are no joke): CrossFit Seattle Athletic Skill Levels

Old School videos from CrossFit HQ (if gangsta rap isn’t your thing then muting is recommended):

Helen with some of the early female firebreathers at HQ: Annie Sakamoto (2011 CF Games 9th Place) and Nicole Carroll [wmv] [mov]

James “OPT” Fitzgerald (2007 CF Games Winner) does “Helen” in under 7 minutes.

Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07

Hip Hoppin’ at the Mobility Class with Rona aka “RStar”:

"Ja-Manda"

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
1000m Row
35 Back Squat (95#/65#)
44 Double-Unders
35 Push Press (95#/65#)
44 Box Jumps (24″/20″)
35 Toes-to-Bar
44 Burpees
800m Run

Results

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Happy Birthday(s) “Ja-Manda”!

Quote of the Day:

“To me I think whenever I see CrossFit on somebody’s shirt I can just go walk up and shake their hand, and it might be a little calloused when they shake mine back but that to me signifies that they have been able to go and push themselves and will apply themselves not just in fitness but will apply themselves in life. Cause I think that’s what makes this community what it is; it’s the fact that it brings together those people who are ready to go and show up for life. People who are ready to go and better themselves and everyday aren’t gonna let all the excuses and victimhood mentality of the woe is me and everything else get in the way. ” ~ Kyle Maynard: No Excuses CrossFit

Today was an epic birthday mash-up for Jana and Amanda which ended the day with some cold beers outside with the birthday girls for the ones who didn’t feel ill after the workout. This workout was meant to feel like the Filthy Fifty and I think it did by the end. I wanted to add a special thank you on behalf of the 7pm crew for doing the wave during the 800m run. That and the “coaching under the influence” was extra special for me. Happy birthday to you both and it was awesome how you organized drinks and put some extra fun into the “Brutal Fun”! Tomorrow we pick back up with “A Week of the Girls”.

Amanda and Jana working hard and goofing off for time:

It’s Beer-Thirty:

Great read: CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped

A Week of the Girls: "Diane"

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up (Head to Floor)

Results

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Mollie meets “Diane”:

A week of benchmark girls plus an epic birthday WOD for two of our own girls (tomorrow) are on tap for this week! These workouts will be a great mix of tests of strength, speed, and skill as well as balanced across weightlifting, gymnastics and cardio-respiratory endurance. Use this week to set a baseline or if it’s a repeat try for a PR.

What are the CrossFit benchmarks? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Cathy and the kipping HSPU:

Weekend Wrap-Up

Saturday’s WOD:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:
400m Run
5 Power Snatch (135#/95#)
15 Pull-ups

* Adv RX Class do full Squat Snatch

Results

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RailRoad Days 5k and 10k Race Results

WODFest Results

On Saturday there were several notable firsts. Among all of our runners three people ran their first 10k (Meghann, Derek, and Sangeeta) while one ran their first 5k race (Shannon) at the Snoqualmie Rail Road Days Race. Jill finished the 5k race in 1st place in her age division! One of Team Squatch also competed in his 1st CF competition at WODFest in Seattle at Magnusson Park. Rob entered the masters category (ages 35 and up) and finished 2nd overall after 5 WOD’s! His outstanding efforts included a 1st place finish in one workout, two 2nd places, a 4th and and a 5th place standing. Those scores added up to that awesome final standing of 2nd place and a great experience for him.

Congrats to all of you! We are stoked for everyone who competed and raced this weekend. It’s exciting to watch so many chase their goals, learn or play new sports, and PR each and every week.

Notes:

This video (The Power To Change Lives) helps to explain why Michelle and I both consciously and passionately choose to do what we do everyday here at SnoRidge CrossFit. We take it seriously and live CrossFit. Our joy is in sharing it with and training everyone who chooses to walk through our doors.

“CrossFit Affiliates: The Power To Change Lives” – video [wmv] [mov] [HD mov]

Poetry In Motion:

Curling Iron

5 Rounds for Time:
10 Ring Dips
12 Pistols (Alternating)
30 Double-Unders

Results

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Clearly Sean did not get enough of a WOD.

Good luck to Rob who is competing in WODFest tomorrow at Magnusson Park! No doubt he will do great and represent! He will be tackling 5 WOD’s tomorrow in one day. Four of them are known and one remains a secret until tomorrow. After the Railroad Days Race and the AM WOD we will be jetting over to join up with Rona to cheer him on. Come out and support him!

Speaking of Railroad Days, I’ll be joining several of you Squatchers for the 5k/10k race tomorrow AM. Runners wears your SnoRidge shirt and meet up by the pavillion on Railroad Ave before the race. Good luck to every one of you who are running. Think fast feet!

Note: Michelle will be running the box for those inclined to hit the regular Saturday 0930 WOD. Either way you have options tomorrow so get your butts moving.

Dipping low with Greg:

This video is just badass.

“Game Time” – video [wmv] [mov] [HD mov]

Cathy don’t need no stinkin’ butt ball! (Although we opted to give her the kids medball):

Run, Deadlift

As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts

* Post Load and Time (Use a DL that is heavy with good form)

Results

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Compare to previous results

Quote of the (yester)day: “There’s a lot of bromances going on in here, huh?” ~ Aileen

Jim H. reps it out:

Learning to choose your load is a fun strategy exercise as well as a reminder of how important it is that you track your results and pay attention to your 1, 3, and 5 rep max lifts for the major barbell movements. Knowing these loads and keeping them in your logbook will help you decide not only what to choose for your WOD, but also how to warm-up, what goals to set for building strength, or knowing what is too heavy, too light, or just right.

Got Pink?

Interview with Mikko Salo at the 2011 Games by Rogue Fitness – video [wmv] [mov] [HD mov – Download Only]

Get those funds raised for Fight Gone Bad 6 on September 17th! All SRCF Squatches who want to participate will be required to register and raise a minimum of $25 for the cause.

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

Over the Top

Strength WOD:

3/3/3/3/3
Overhead Squat

Checkout WOD:

As Many Rounds As Possible (AMRAP) in 7 Minutes of:

3 Wall Climbs
5 Overhead Squats (95#/65#)

* For Wall Climbs: Chest starts on floor, climb back and up until chest touches wall, walk back down wall and complete flat on floor

Results

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Debra Overhead Squats:

Wall Climbs and Overheads:

Overhead squats may be the most hated movement for most, but I am betting wall climbs are becoming a close second. Embrace the suck!

Chris Spealler’s mom competed in the Masters 60+ category this year. She wrote an awesome letter to CFHQ regarding her Games experience this year. This amazing woman truly gets it. (for those unfamiliar with “Speal”; he’s an “OG” in CrossFit, works for HQ and owns CF Park City, is an amazing athlete who embodies CrossFit, and a legend in the community)

Read: “A Note From Jill Spealler”: Reebok 2011 CrossFit Games

“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Coaching Tip: “Overhead Squat”

Maintain the bar in a straight vertical path at all times in the movement (hands, shoulders, behind the knees, heels)
Keep the load pressed up with active shoulders and armpits forward
Head neutral, don’t look at the floor (it pulls your chest down and the bar forward)
Squat with hips back first and your knees out
Take a deep breath and keep your “core” tight during the movement
Keep your weight in your heels at all times
Don’t rush standing up!

Standing it up (shows bar bath and placement):

Who’s up for Stand Up Paddleboarding? Most of your coaches gave it a try this past weekend and had a blast!

We are setting it up for the gym for anyone interested. Cost is TBD but we are guessing around $25 to $35 per person for a 45-60 minute lesson and practice out on Lake Sammamish (cost based on total number of people). If you are interested you must let us know so we can plan how many groups can board (8 at a time). The boards and lessons are supplied by SUP Quest who are first class. We are planning for Sept. 10 (Saturday) at Idylwood Park on Lake Samm from 4-7pm. We will also look to make it a casual late lunch/end of summer cookout or picnic. Since it’s on the Lake we also will take advantage and have a swim WOD of some sort. There is a large playground at this park and a small beach area for the kiddos.

Remember, the last statement of CrossFit’s “World Class Fitness in 100 Words” states: “Regularly learn and play new sports”!

CF Games Masters Chipper

For time:

10 Handstand Push-ups
20 Wall Ball (20#/14#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees (Jump onto 45# Plate; no clap)
60 Sumo Deadlift High Pull (75#/55#)

* Athlete gets one bar, change your weight from PC to SDHP

Results

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Train Hard:

Play Harder:

That’s why we CrossFit!

Great chipper today of many basic movements that combined for grip fatigue and a good metcon, tomorrow is strength and a checkout.

“Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

Nutrition:

Whole9 Caters a Wedding: Includes great recipes that are all paleo and look delish! (Especially those Chocolate Mole Brownies)

Also Lindsay shared a scrumptious recipe that in turn we must share with you. I would have shared a picture of these but we ate them all before we thought of the camera!

Recipe: Paleo Banana-nut Muffins

“Since there is no flour/meal of any kind in this, your muffins won’t puff up as they bake. But rest assured; they are baking!

Stuff You’ll Need:

1 cup shredded coconut (found in the baking aisle)
2 tablespoons ground almonds (I just finely chopped some sliced almonds)
2 eggs
1/2 cup chopped walnuts
2 teaspoons Walnut Oil (or Olive Oil)
2 generous teaspoons Almond Butter
4 bananas, mashed
Drizzle of honey, sweeten to taste

How It Works:

Pre-heat oven to 375F
Grease muffin tin
Combine all ingredients, however you can (batter will be lumpy)
Fill cups in the muffin tin about 2/3 of the way
Bake for 25 minutes
Yields approx. 12 muffins”