Category: Video and Media

SRCF Version 3.0 Grand Opening and "Team Grace"

“Tag Team Grace”:

In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)

Rules:

  • Share a bar or scale accordingly
  • One athlete works at a time

Results

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1st Wave:

Tag Team Grace

What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping! 

For those who ran the St. Patty’s Day 5k here are the 5k Race Results 

Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!

It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!

Team CF Basic Team M and Jon
Team lulu IMG_8641
Lulu's

Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:

   

Watch more video of Mikko Salo on sicfit.com

Bodyweight Blitz

For time:

90 Double-Unders
60 AbMat Sit-ups 
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups 
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups 
10 Pull-ups

Results 

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WOD Demo:

WOD Demo

Quote of the Day:

“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo 

Notes:

Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches 😉 and get WOD’ding!

CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website

Announcing childcare! Duties as Required:

Announcing Childcare

Double Trouble

For time:

35 Deadlifts (250#/175#)
45 Box Jumps (24″/20″)
1 Mile Run

Results

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Happy Birthday to Rob and Dan!

(this combo birthday WOD rep scheme represents their youth):

Rob_Bday Run Dan_Bday WOD

Trivia: the deadlift was originally called the “health lift”. 

Pairing these movements made going for a “run” a bit more challenging. The focus was on deadlifting heavy enough where form was not sacrificed. If you cannot maintain a flat back, weight on the heels, chest up, and shoulders back while ensuring the bar travels vertically in a straight line then back those bumpers off. Ensuring proper form will keep you safe, build overall strength and ready to deadlift another day! 

Read “How To Perform The Deadlift With Proper Technique” from mensgarage.com

Rob goes RX + with his “headstand push-up” while Mollie looks on in amazement:

Headstand Push-up

Notes:

The 2011 CrossFit Games Site is live. Go here and check it out. If you are a competitor then get registered and join the team (search for SnoRidge CrossFit). There a couple of you still needing to get online and signed up. The Open kicks off with the 1st WOD announced next Tuesday at 5pm!

Congrats to Willy (who’s lost over 40 lbs since he started CF) for proudly hitting his 100th WOD tonight and joining the “100 WOD Club” (Note the T-Shirt). Natalie also joined the 100th WOD Club this week. Keep it up and get to 250 WOD’s!

100th WOD Club

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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Kristy Silhouette

It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!

“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine

Moe leading the class through the Burgener Warm-up and some Snatch practice:

Snatch Practice

Coach Burgener coaching the full Burgener warm-up like only he can:

   

Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.

"Tiger Blood is all about details"

Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett

Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):

Nan_OH Lunge - 1

Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.

Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.

   

Attention CF Games Open Competitors aka Team Squatch!

Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!

2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open

"Freakin' Forty"

Happy Birthday Anna!

This birthday WOD is a spin on the “Filthy Fifty” and “Dirty Thirty”. For those who haven’t done those two rest assured you’ll get the chance.

For time:

40 Wall Balls (Hand Release)
40 Kettlebell Swings (53#/35#) 
40 Jumping Pull-ups
400m Run 
40 AbMat Sit-ups 
40 Dumbbell Hang Power Cleans (40#/25#)
40 Overhead Walking Lunge (45#/25#) 

Results

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Birthday Bash SnoRidge Style:

Anna's Birthday Party

Quote of the day: “Can’t is the cancer of happen.” ~ Charlie Sheen

Don’t ever let someone tell you that you “can’t”. Put your mind to it, work hard and make it happen. Faith and drive can take you down new roads. Watch this video for a story on not listening to “can’t”:

“I Was Told I Couldn’t” with Euan Robertson – video [wmv] [mov]

Zombies Invasion or Overhead Walking Lunges?

Overhead

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House: 

  • NO 10am class!
  • 11am-3:00pm Saturday 3/12 (this will allow for those of us running the St. Patty’s Day 5k)
  • Bring a dish and do a WOD. We will run a WOD in waves for those interested.
  • Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
  • TBD: Hope to have a lululemon Trunk Show upstairs during this time (cross your man-pri’s!)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:  

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7th. Let us know if you are running!

  • Additional race details are below or at www.runsnoqualmie.com
     
    Pre-Registration (ends Monday, March 7th)
    Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
    5k — $25 (includes tech shirt)

    Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
    Friday, March 11th at FootZone from 1-6pm (Issaquah Location ONLY)
    Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge
     
    Race Day Schedule
    7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg 
    9:00 a.m. – Start of Kids 1k Run
    9:15 a.m.- Start of 5k
    10:15 a.m.- Awards Ceremony

Push It

5 Rounds for time of:

400m Run
10 Push Press (95#/65#)
20 Push-ups

Results

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Follow the Leader:

Follow the Leader

Mollie_Push Press John_Push Press

This post is very well put. It applies to all of us in the gym (including me who has not been planning my rest/recovery adequately and am now paying the price way too close to competition time). Read and reflect!

“How To Not Get Hurt Doing CrossFit” from CrossFit Aspire (NJ)

Jeff Pushes

Front Loader

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For Time:

1000m Row 

Followed by 21-15-9 Reps for time of:

Front Squat (135#/95#) 
Back Extensions (Sub Good Mornings 45#/33#)

Results

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Quotes of the Day:

“Bring me a challenge. Somebody.” ~ Charlie Sheen

“We loves the Moe.” ~ Amanda, SRCF

Silhouetted

This is what we want you to look like in a front squat (either Heidi or the front loader truck):

Heidi_FS McNeilus-Front-Loader

Keep that load up high in the rack position and put your weight on your heels (or tires)!

Read: “The CrossFit Games Are Stupid” by CrossFit Montgomery County(MD)

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House: 

  • NO 10am class!
  • 12pm-3:30pm Saturday 3/12 (this will allow for those who are running the St. Patty’s Day 5k)
  • Bring a dish and do a WOD. We will run a WOD in waves for those interested.
  • Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
  • TBD: Hope to have a lululemon Trunk Show upstairs during this time (currently finalizing details)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:  

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7th. Let us know if you are running!

  • Additional race details are below or at www.runsnoqualmie.com
     
    Pre-Registration (ends Monday, March 7th)
    Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
    5k — $25 (includes tech shirt)

    Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
    Friday, March 11th at FootZone from 1-6pm (Issaquah Location ONLY)
    Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge
     
    Race Day Schedule
    7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg 
    9:00 a.m. – Start of Kids 1k Run
    9:15 a.m.- Start of 5k
    10:15 a.m.- Awards Ceremony

    Pat gets fancy on Strength Days:
    Formal Spot Pat Gets Fancy

Preparing for the 2011 CF Games Open

21-15-9 Reps for time of:

Sumo Deadlift High-Pull (95#/65#) 
Overhead Squat (95#/65#) 

Results

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“Just Pick It Up”:

Just Pick it Up

Cathy_SDHP Steph_OH Squat

2011 CrossFit Games Open update:

Judging at the CrossFit Games Open [wmv] [mov]

The 2011 CF Games Open begins March 15th at 5pm PST and runs for 6 weeks. Several of us here at SRCF are competing (and have been training for a few months together), all with individual goals in mind. Together our individual performances will allow us to also compete as a team, with hopes that we can advance either a team or individuals to compete in the Regionals (June 10-12); as well as hoping Pat advances from Sectionals to the CF Games in his age bracket of the Master’s Event. With two weeks left to “go time” many of us are to gearing up for a fun 6 weeks. Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes have two basic options during the Open. Film it on your own with a judge or go to a registered CF Affiliate and be judged. Results will be entered to a website designed to rank everyone by gender and region. Top 60 men, 60 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse. 

How will judging during the Open work? See above video. We are opting in as an affiliate. We will judge strictly to the established standards that CrossFit publishes each week for the Games Open WOD. No deviation. Each athlete will have a judge. No-reps and corrections will be clearly communicated for the athlete to correct. Twice a week we will have a specific time for our own athletes who are competing to complete the WOD and be judged for their performance. Coaches included.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

Awesome ALERT:

Get the water cooler tested. Today we saw Josh get muscle-ups and Laura get kipping pull-ups! “Contests” (ask Rona)!

Josh_1st Muscle Up

Laura_Got Pull-ups?

Strictly Speaking

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

5 Strict Pull-ups (Overhand Grip Only)
10 AbMat Sit-ups
15 Air Squats

Results

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Strictly Speaking

Michelle threw a curve-ball today. She raised the bar on the strict pull-ups by making them overhand only. My reaction this afternoon was admittedly poor, mainly because I had a set strategy in my head for doing both under and overhand grip pull-ups in the WOD. After voicing my displeasure, Michelle told me to deal with it because that is what the other classes did. I was still not happy but tough shiitake. The message was clear: Unknown and unknowable, constantly varied, or HTFU (in Army speak). Or in Michelle’s speak: “Seriously? What EVER Tom”. I remembered the rule of “no whining” and got to work. In fact I owe my burpee penalty tomorrow. How did it turn out? It forced me to work on a weaker dead hang pull-up grip and was overall good training. The WOD was more challenging. So officially “Michelle was right and I was wrong”. That is now on record. And Michelle will likely take every opportunity to remind me of this!

Notes:

“Don Hasselbeck: My CrossFit Story“, CrossFit Journal preview video [wmv] [mov]

Matt Hasselbeck’s Dad (former NFL player himself Don) does CrossFit. He is also a Sports Marketing Executive for Reebok that is working with CrossFit as part of the new Reebok/CrossFit 10 year sponsorship deal. It’s interesting to note that several other former NFL players CrossFit. John Welbourn owns CF Balboa and both created and runs the CrossFit Football program (certs and website). Andy Hendel owns CF Charlotte. Lorenzo Neal co-owns a box in CA. Grant Wistrom co-owns one in Missouri. 

Announcements:

  • Welcome to Jason and David who just recently completed Elements training!

Payment update:

  • We are going to be switching to online software called Mindbody Scheduler to use for payment of dues and other things like Elements, Event sign-ups and CrossFit Kids registration (CF Kids coming in April). 
  • Mindbody is now active on the left hand side of the site.
  • Please create a profile and input your billing information. You can pay via credit card or EFT via your checking account (so if you pay by check now it’s no different and more convenient). 
  • If you are more tech savvy go ahead and add your autopay schedule for your membership. You can set your start date to match either the 1st or 15th depending on when your dues are due. If not let us know and we can help get you set up. 
  • This will become our preferred method for billing moving forward.