Category: Video and Media

All Hands on Deck

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups (Head to floor)
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Nan demo’ing the pike push-ups, knees-to-elbows and walking lunge:

Nan_WOD Demo - 2 Nan_WOD Demo - 3

Nan_WOD Demo - 4 Nan_WOD Demo - 1

1 day to go to raise funds for Fight Gone Bad V! Show up on Saturday and get ready to rumble! Who’s in? Let’s get a great turnout for the box.

As for today’s WOD, lots of ways to scale this one. For learning to get inverted: Pike off the floor, pike off a box, use 1 AbMat under the head, do banded Handstand Push-up’s, even get a little crazy and make it harder by doing ring HSPU’s! Whatever method always touch top of head to floor, never the nose or forehead. Failing on your face and breaking your neck would just make your WOD’s that much harder!

For progressions and exercises for working on strengthening your core and progressing towards knees-to-elbows see the video below.

Ring HSPUs and KTE

 Hanging Ab Exercises by Again Faster:

   

Powered Up

Strength WOD:

Power Clean

1/1/1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for time:

7 Power Cleans (50% of 1RM)
10 Lateral Burpees (Jump and clap over bar each rep)

Results

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Don extends and Laura goes lateral:

Don_clean extension Laura_Lateral Burpee

Lots of work on the Power Clean today. Lots of PR’s too. Practice the hook grip, fast elbows, full extension, and get under that bar! Don’t reverse curl it. Save your reverse curls for back and bi’s day!

Real Firebreathers:

Warrior Dash - 08

Warrior Dash Gang:

Warrior Dash - 16

   

Sunday Funday

Bars and Bumpers Shot

Hope you enjoyed your Sunday! 

On Sunday Rob, Rona, Marc, Laura, Michelle and I all ran the Warrior Dash in North Plains, Oregon representing SnoRidge! It was more “dash” than “warrior”; with some fun obstacles, several jam points, cold water, beautiful weather and lots of mud. All of us had fun and plenty of mud to show for it! Since the course wasn’t really camera friendly, we don’t have many pics but will hope to post a group photo tomorrow. 

This weekend we also managed to get a film crew (thanks Rona) in for our new “What is CrossFit?” video segment with “Rhabdo Rob”:

   

Dead Pull

21-15-9 Reps for time of each exercise (alternate):

Deadlift (225#/155#)
Pull-ups 

Results

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Marc crushing the DL:

Marc_DL

Riche hits jumping pull-ups while Allen deadlifts:

Riche_1st Group WOD Allen DL

After a couple days of longer brutal WOD’s in that medium length, max effort kind of domain this was a short, fast couplet. Tomorrow will be all out max effort as well to stay with the theme of the week.

We will finish off the week with a memorial WOD on Saturday to commemorate 9/11. The WOD for Saturday will be in honor of the 343 firefighters who lost their lives while trying to save others on the day our nation and our way of life was attacked by a group of cowards. Come prepared to honor them and our great country.

Please post if you are coming Saturday to get an idea of how many will be there for equipment planning.

Notes:

Congrats to Kristy for hitting WOD #150 and Lucy for WOD #200!

FYI: lululemon athletica in Bellevue Square opens in their new spot on Friday 9/10. There will be giveaways to the early shoppers who get in the store each day all weekend. There will also be free yoga in the new store on Sunday morning (check with the store for confirmation). Go check out their new space!

Events:

Fight Gone Bad is 9/18. Go here and read the previous post if you want the details on participating. Keep raising funds as we are only at $1470!

Why is Fight Gone Bad V so important to us? For these two causes. Watch these two videos. Then tell me you have more important things to do on a Saturday morning! Please raise some money or donate, then join the fight with us. Otherwise, you don’t know Jack…

  

  

  

"Fight Gone Bad: Task Priority"

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

 

  • Continuous running clock with 1 minute rest between rounds.  
  • Score time per interval while ensuring you subtract the 1 minute of rest per round from total time (-2 minutes).

Results

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Les Mis_Push Press

 

Cheering Section

Fight Gone bad: Task Priority video: CrossFit Journal preview with Jimi vs Josh [wmv] [mov]

* Note: Tossing the bar after the last SDHP rep like Josh does in this preview video will earn burpees. It’s uncool.

 

What’s different with this WOD over the standard FGB? Well this is not a time dependent WOD. It’s a task dependent one. You have to complete the task of 20 reps of each three times. How fast is up to you. If it was time dependent it would be the standard FGB version where you have 1 minute per exercise to complete as many reps as possible in that minute.

Four gyms. Three causes. Two ways to participate. One Brutal Workout. On Saturday 9/18 SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond. This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation. We will have times set up for groups to sign up and plan on arriving to run through it. With equipment from others we are hoping to run up to 7 at a time.

What two ways can you participate?

  1. Raise funds via your fundraiser page on the FGB website.
  2. Donate to someone’s page or donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
  3. We will only allow those who donate or raise funds the opportunity to complete the workout. We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need. It’s the equivalent of a few Starbucks drinks!

 SnoRidge CrossFit currently has raised $1450 total as a gym on the FGB website. We need to keep trying to grow that!

Curious about the workout? Click for more details.

Sean training for the USAW/CF Open:

Sean Trains for USAW

 Question of the day: “Will he or won’t he wear a singlet in competition?”

"No Labor" Day

Everyone excitedly running to get to the gym for the WOD:

3-2-1 Go

Short week this week. That said the WOD’s will pack a punch!

One week down on the Whole 30 Challenge! Also Group #2 starts tomorrow (Moe, Jenna, Marc, Laura, Amanda, Bridget, Mark N.). Keep it up!

Next Sunday is the Warrior Dash and 7 of us are representing SnoRidge in Oregon. Click the link to check out the 3.15 mile – 10 obstacle course. How can you not want to run through the hills and woods and stop to rappel down ravines, wade through bogs, navigate a maze, tromp through tires, climb over cargo nets, haul ass over hay bales, jump over junk, dive into darkness, run through fire, and crawl through mud ?! Okay maybe not the dive into darkness part.

Read “10 Ways To Be A Better CrossFitter” by CrossFit Watertown 

These tips are important. Especially rule #5 (another pet peeve rant is about to commence)

Stuff goes back where it started!

There is a bucket that holds the PVC pipes. There is a shelf that holds the med balls (by color on each shelf). The kettlebells are in a neat row by weight and in order. The dumbbells are stacked orderly upon one another almost as if it’s Christmas waiting under the tree. The bars are aligned according to men’s, women’s, and training weight by row. The bumpers are stacked neatly in piles of matching plates. I know it’s a gym but that doesn’t mean we just throw stuff in a corner or leave it out all day for the next class or your coaches to pick up. You just killed yourself in the WOD; but please take the few seconds to do the minimal amount of work required to put stuff back where it started. This includes the Squatch Cave if your little ones have terrorized the toys. That makes it easier for the next group and it also helps the sanity of your two anal retentive owners!

Rest Stop

Post WOD

Labor Day weekend: take a rest (if you are driving or otherwise) and stay safe.

Thanks again to Andrew and Christy of District CrossFit for letting me and my brother drop in for a WOD on Saturday. Great box, great coaching, and really great people! They are growing a really good community there. If you are ever in the DC area be sure to drop in for a WOD with them. 

Me and Andrew from District CF (Christy was training a client):

District CF_Andrew

“3 Bars of Death” WOD demo at Valley CrossFit by CrossFit Again Faster video [wmv] [mov]

Reminder: Gym is CLOSED tomorrow (Monday)! See you all on Tuesday for some <brutal> fun!

Swingers

4 Rounds for Time:

400m Run
25 Kettlebell Swings (53#/35#)

Results

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Swing away people!

Swing and run

Pistol at Andrews AFB Tactical Fitness Center, MD (i.e. CrossFit gym) after a drop-in for a WOD:

Andrews Pistol

Sitting on the plane the other day as my daughter was crashed out on my lap and keeping me pinned in a semi-torturous position that almost sent me into the “pain cave” I had two options: 1) Wake her up and move her or 2) use the time to myself to self reflect and jot down some blog topics on my iPhone. I picked #2. Having just finished my Outside magazine earlier I had read an article in which the author laid out his “plan or formula for life”. It was simple yet striking at the same time. I thought it was a good read and I dog eared the page to come back to it at some point. Little did I know that the pretzel like position my frame was forced into on the airplane by my seat-hog 5 year old would be a good time to come back to it. I started pecking away on my notepad app and thinking about what it is that I think is a solid formula and one I want to both practice and pass onto my daughter.

My Formula for life:

  1. Engage in intense and hard-ass daily exercise. Intense and hard are relative terms. Your intense and hard may be different than mine, but you alone know when it isn’t either. I do it 6 days a week. Sometimes 5 or even 7 days. It’s important to me because when I have a good workout I usually have a good day.
  2. Fuel and feed yourself with real, quality food.Avoid the crap; the junk food. The stuff that a cartoon character says is healthy or a diet program tells you is worth “points”. I don’t eat for “points”. Simply put, when I eat right I feel right and I have enough energy to stay alert and ready for whatever may come. When I fuel my body this way I can also allow the occasional cheat which makes it all the more an epic experience or memory. I also can take comfort knowing I will live longer and healthier for my loved ones. That alone is worth it.
  3. Choose a good partner and surround yourself with good people and friends. This keeps your heart big, your attitude right and your course correct. (I’m beyond blessed here)
  4. Have goals and dreams. Set goals regularly and don’t be afraid to dream big. Then chase after them. Big goals or small goals do not matter. What matters is the habit you create that will breed success more often than failure. At a minimum it will make you focus on your successes.Whether they are here in the gym, at work, or at home try to achieve them one at a time. Me? I have more goals than I have time to tackle them all. I make lists. I have gym goals and life goals. In fact I need to complete my goal of documenting the 100 things I want to do before I die (I have 67 written down so far).
  5. Work hard and Seize the day.Carpe Diem! Give 100% but don’t forget to have fun. Work hard, give it your best effort but don’t forget to enjoy it and make memories. Balance is key. I struggle here. 😉

Notes: 

Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.

Want to learn to climb a rope? Practice. Learn technique. Don’t ignore it. Even the best showed that neglecting those hard skill movements can bite you down the road. Plus rope climbing is just fun! Learn a style and practice in the box.

Mikko Salo Rope Climbs 

Video [wmv] [mov]

Abs of Steel

For time:

50 Sit-ups
50 Double-Unders 
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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Squatting: Stay on those heels, get deep, knees out, chest up, eyes level and fight for that lumbar curve!

Graham Squats Jeremy Squats

Day 2 of the Whole 30 Challenge! Post comments on how wonderful, peppy, and generally happy you all feel! In all seriousness, you guys can do it. At least for for another day. One at a time. Write down what you eat. If you are starving then eat more of the stuff you are supposed to eat.

Pet Peeves, “Tom-trum” Rant of the Day, or things I hate: Spammers. Specifically blog spammers. Seeing bogus comments on our site from spammers trying to get you to buy stuff like Viagra pisses me off. If I want everyone to buy Viagra I’ll simply put a link to it and say something like “take Viagra and PR all of your WOD’s!” May blog spammers all burn for eternity!

Notes:

Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.

Welcome to Terry and Riche who started Elements yesterday with us!

Again Faster is sponsoring an Again Faster WOD Series that is a open to anyone who wants to compete with their Again Faster Competition Teammade up of top CF athletes. They will post a WOD for the week with their top times for men/women. If you want to try to beat the top time you must film and then upload it for judging. Simply put if you post the winning time you can win some gear. If you are interested click the link above to see how the competition works and to get more info.

Here’s a cool compilation video of their team of Beasts:

  

   An Introduction to Team Again Faster from Patrick Cummings on Vimeo.

SNORIDGE CROSSFIT