"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

  • One runs 400m while one performs max reps
  • Switch after each run
  • Full squat clean, bar must touch ground each rep
  • Don’t tell your rep count until the end of the WOD

Advanced RX Class:

5 Rounds for time:

9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)

Results

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FGB make-up:

HIgh Pulls

Locked out

Levitate  Clint_FGB

Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.

Keys to a Clean (Full Squat):

  • Deadlift set-up on the bar
  • Engage your traps and keep your back and core tight
  • Pull the barbell off the floor with straight arms into an upward shrug and extension
  • At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
  • Quickly and forcefully “pull” yourself under the bar and into a squat
  • While pulling under the bar rotate your elbows around the bar 
  • Bar should land in the rack position with loose fingers and elbows up
  • Stand up to complete the lift

In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out. 

Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]

Happy Birthday Derek!

As Many Rounds As Possible (AMRAP) in 15 minutes of:

8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″) 

Results

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The birthday dude:

Derek_MU

Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.

If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.

Saturday Schedule:

  • Main Class tomorrow is 0930
  • Advanced RX Class is 1045
  • FGB make-up for those who missed it on 9/17 will be at 1030
    • If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.

Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]

Confidence” 2011 CF Games

Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]

Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Amanda demonstrates box steps with flair:

Box Step with Flair

Push and Pull

Strength WOD:

3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press

Checkout WOD:

For Time:

1000m Row

Results

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Lots of PR’s today and bell ringing:

  Krista_PP Rona_PP

Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”

We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.

1k Max Effort

Notes:

Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!

If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.

The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games

"Randy"

For Time:
75 Power Snatches (75#/55#)

Results 

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Lucy and Don tackle “Randy”:

Randy_Lucy and Don

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy = Barbell sprint. We haven’t done this WOD in over a year and a half. From the last time we programmed this: “This benchmark WOD is an all out barbell sprint. It quickly gets hard 30 reps in and as you keep moving the back tightens, the shoulders fatigue and the heart pounds. While the weight is relatively light, it feels like you are doing burpees with the bar. In under 10 minutes you get a very effective workout that is all parts cardio, strength and power. Like any Hero workout, knowing what it’s for always helps to keep it in perspective while you are pushing through it.”

“Randy”, by LAPD Swat and CFHQ Staff [wmv] [mov]

Watch this video especially from 4:41 in where Josh Everett crushes this WOD.

Notes:

There are 5 spots left for CF Kids! I am trying to fix the sign up on Mindbody Online for CF Kids session for 10/8 – 11/5. For those who paid and emailed you are good (Lucy, Amy N., and Michelle S.). Today it was jacked up. That is a technical term meaning “f’d up”. It should be okay to purchase now if you have an active Mindbody Online Account. If not then my knowledge of using Mindbody is jacked up. I still blame the software.

Oh and nobody got a muscle-up today! What happened?!

 After class a post WOD 2 Minute Challenge of Hand Release Push-ups in action:

HR Pushup Challenge

Doubled Over

21 Overhead Squats (95#/65#)
50 Double-Unders
15 Overhead Squats 
50 Double-Unders 
9 Overhead Squats
50 Double-Unders

Results

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_Sean_OHS

Today’s WOD to start the week was geared around overhead squats as we haven’t done those in awhile as well as fast and a relatively short time domain. This WOD is either very fast if you are strong in both movements or can be painfully slow if one of these is a glaring weakness. As many struggle with both DU’s and OHS, why not have a WOD with both movements?!

Congrats to Trapper who got his Muscle-up tonight!

Trapper_MU

Schedule Notes:

Beginning next Monday morning we will be adding another 0830 class with Coach Mark. That will mean Mon-Th morning will have a 0830, 0930, and 1130 class and Friday will have 0930 and 1130.

CF Kids is returning in October! We will be bringing back Squatch Kids on Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. Stay tuned.

Check out the mock-ups for a Squatch Kids T Design (we will need to narrow it to one boys and one girls color):

SQUATCHKIDSMOCKUP

Notes:

One of these days the WOD will be a 5k trail run for time:

5k Run WOD Demo with the CrossFit Media Team – video [wmv] [mov]

“Paleo is Expensive” by Robb Wolf or is it?!

The battle of vacation handstands – David in Oahu answers Amy in the Swiss Alps (from yesterday):

Oahu_HS_David

Death by 10m Sprints

Skill Work:

15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups)

Then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

Results

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Sprint and Tag:

Death by 10m Tag

Jana shows another way to get chalked up and ready to go. This is also considered proper chalk usage:

Jana Chalked and Ready

Attention Swimmers!

Swim Clinic: SRCF will be hosting a swim clinic Saturday morning (tomorrow 9/24) from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.
Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing 

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Saturday WOD: If you aren’t swimming then show up for the 0930 WOD. Reminder no advanced RX class tomorrow. The main class WOD will be scalable for any wanting to scale up!

Frank and some CrossFitters from his Company at Joint Base Lewis McChord after Fight Gone Bad the other day. Frank did it again after Saturday to “break in” the new rowers they got and hit a PR!

Frank_FGB Redo

Notes:

Becca Voigt finished in 3rd place at the 2011 CF Games for the women. All while battling severe vertigo for two days from a car accident she was in nine days before. Impressive stuff.

Paleo Nutrition for Kids:

Banana Pops from the CrossFit Journal

Ingredients:

  • 3 bananas
  • Jar of almond butter
  • Chopped pecans or your favorite—ahem!—your child’s favorite nut
  • 1⁄2 cup dried cranberries
  • additional supplies
  • Wooden skewers, cut in half

Directions:

  1. Cover a cookie sheet in wax paper.
  2. Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves. Place the cookie sheet in the freezer and leave there for at least 30 minutes.
  3. Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.
  4. Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick.
  5. Place the pops back on the wax-covered cookie sheet.
  6. Place the pops back in the freezer for at least 30 minutes until they harden.

Happy Birthday Lindsay!

2 Rounds for time:

29 Power Clean (115#/75#)
29 Box Jumps (24″/20″)
29 Toes-to-Bar
29 Box Jumps (24″/20″)
29 Kettlebell Swings (70#/53#)

Results

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The Birthday Girl Lindsay hangs loose with some of the late crew:

Lindsay_Hang Loose

Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)

Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)

The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive.  Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.

Meg_Heavy KB

CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:

Making a Difference” on FGB6 – NBC NIghtly News

Transforming an NFL Quarterback” with Matt Hasselbeck and Dan CerrilloCrossFit Journal preview video [wmv] [mov]

What do you do if you get a Smart Car for a loaner vehicle? You use it of course!

Car Pull

Deadly Smart

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

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Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Dan_Man Makers

Needs more PR Bell:

PR Bell

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

FGB6 Event Video

Strength WOD:

Deadlift 5×3 (5 sets of 3 reps)

3/3/3/3/3 

Immediately after complete the following Checkout WOD:

CF Games 2008 DL/Burpee Couplet

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees 

* Men’s event winner: Chris Spealler 2:41

2008 CF Games Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

Results

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Tons of PR’s (literally when you add up all the weight deadllifted) today! 

Sangeeta_DL

Meghann_DL

Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it. 

Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!

Fight Gone Bad 6 at SnoRidge CF:

   

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

Choose Your Snatch

For time and load:

800m Run
Snatch (Squat) 30 Reps
800m Run

Results

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Getting set

Today you got to choose your snatch. Heavy or light. If you are new to it then the power snatch was the suitable alternative. Either way think shrug, elbows high and outside and speed through the middle!

We also made the picture of the day on the main site with some wall ball action in FIght Gone Bad 6 this past weekend! That’s the second year in a row for making it as we made it last year in FGB5. Next year the third times a charm.

Michelle getting a class ready for some PVC action:

Snatch Instruction

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara “P-bar Man Test” – video [wmv] [mov]

Jeremy tackles ring HSPU in “Meadows”:

Jeremy_Meadows_Ring HSPU

Events:

This Saturday you have three workout options to choose from; swim, run or WOD:

  1. The Swim Clinic by Dustin and Lindsay (9am to 11am at the Mary Wayte Pool on Mercer Island)
  2. The 2nd Annual Snoqualmie Ridge 5 Mile Trail Run (8am) Go here for more details.
  3. Saturday WOD at 9:30am (No advanced RX class on Saturday this week due to other events above)

Swim Clinic: SRCF will be hosting a swim clinic on the morning of 9/24 from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.
Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing 

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

SNORIDGE CROSSFIT