Community. Coaching. Caring. Since 2009.
5 Rounds for time:
5 Deadlift (115#/75#)
5 Hang Squat Cleans (115#/75#)
5 Push Press (115#/75#)
10 Pull-ups
15 Box Jumps (24″/20″)
Results
I’m heading back west and I have a couple new WOD’s I just can’t wait to share with everyone!!!
Tara kipping pull-ups:
The Good Morning by Again Faster:
The Good Morning from Patrick Cummings on Vimeo.
4 Rounds for Time:
400m Run
25 Kettlebell Swings (53#/35#)
Results
Swing away people!
Pistol at Andrews AFB Tactical Fitness Center, MD (i.e. CrossFit gym) after a drop-in for a WOD:
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:
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.
For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups
Results
Squatting: Stay on those heels, get deep, knees out, chest up, eyes level and fight for that lumbar curve!
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.
Strength WOD:
Push Jerk
3/3/3/3/3
Checkout WOD immediately after:
For time:
Then alternate 21/18/15/12/9/6/3 reps of each:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Sumo must end with clear pull under chin and elbows above bar
** Push Jerks must be a jerk then fully stand; no press or push press or it’s a no rep!
Results
Mark locked out:
This WOD specifically calls for Push Jerks to train the jerk. Thus the reason we enforced the rule of no pressing it up, even if it’s light. Training correctly at a lighter load should lead to a better technique when going heavier. The key to the jerk is not jumping up; it’s jumping under the bar and locking out in one distinct motion.
Click on the linkto the picture of the day on CrossFit.com and the explanation beneath it for how you should finish overhead in a fully locked out position. Minimize that tendency to over exaggerate the lumbar curve when finishing and pushing the head “through”.
Watch this video of a good split jerk at heavy weight. James Hobart at 305 pounds split jerk [wmv] [mov]
Notes:
Congrats and good luck to the group of you who officially started the Whole 30 Challenge today! It takes guts to make the commitment and discipline to see it through. Read here for what it is if you are unfamiliar with Whole9and their approach to clean eating and healthy nutrition. If you want to jump in it’s never too late to start now!
Pet Peeves, “Tom-trum” Rant of the Day or things I hate: Airlines that suck. Specifically airlines that suck at the following: a) Flying b) Flying you to your destination when they say they will c) Flying all of your belongings that you checked at the counter along with you to your destination. d) After losing your belongings showing that they care and will get off their personal cell phone call to explain why your bag is getting a nice tour of the bowels of DFW airport all night
Have a happy Thursday everyone! Be fast, be strong, and be epic!
For time:
400m Run
9 Pull-ups
9 Overhead Squats (95#/65#)
9 Toes-to-Bar
400m Run
15 Pull-ups
15 Overhead Squats
15 Toes-to-Bar
400m Run
21 Pull-ups
21 Overhead Squats
21 Toes-to-Bar
Results
Sangeeta and Eric going “Backwards”:
How often do we complete a WOD that goes backwards? I’m not talking about running backwards either (which by the way you have to see Kim’s crazy backwards running jump rope 200m run). Most WOD’s count down. Or the rep count stays the same each round or interval. Some are ladders where one exercise decreases while something else increases. For WOD’s that add a rep each minute on the minute those present a unique challenge in counting up but aren’t the same as going backwards. So in programming the week I thought we should try it. Make up a WOD (I wanted to test core and grip strength while using the run to spike the heart rate), then reverse the typical rep count order and see what it does.
My two cents? It works. It’s tough, it’s different. By starting with smaller reps early the ability to move through exercises either quicker or even unbroken drives up the intensity and pushes you harder. Being fresher allows you to complete the early rounds fast and turn it into somewhat of a sprint. For me the thought process changes from the typical “soldier on” to “don’t stop or drop it”. Judging by how gassed people felt, we will try this format again.
Want to work on your flexibility? Improve your range of motion? Rehab those pesky tight or painful muscles? Check out MobilityWod by Kelly Starrett and get your mobility on!
Laura working the Knees-to-Elbow:
Notes:
In case you missed yesterday’s post, we have updated our pricing. Check it out!
Our troops and sailors use CrossFit. Other armies should try it. I’m not quite sure that the Iraqi army is ready yet…
What are you going to do?
New SRCF Pricing!
After careful deliberation and review of our business we are happy to announce that we will implement a reduced monthly pricing structure as of September 1st (if we decide to raise rates in the future we will keep existing members at the lower rate). We feel this is fair yet takes into account the broader economic picture while also allowing us to effectively offer a CF Kids program soon for our members.
The new rates will be as follows:
– Both members must be unlimited to receive couples discount
– Works out to ~ $8/class for unlimited rate
– Works out to ~ $11/class for limited rate
Mish and Lena high five the new pricing while Don simply shakes his head in disbelief:
A Commitment to Value:
Add up what you pay for a gym membership plus a trainer and it simply doesn’t compare. We base our pricing on what we feel is a fair value. In our box, we value a safe and supportive training environment, good coaching, solid programming, and community. We provide an atmosphere that challenges the athlete in each of us while focusing on technique and safety first. We don’t want to just make you a number, we care about you. If you haven’t been in then we will email, call, and generally just harrass you! We will hold you accountable until you tell us otherwise. We get to know each of our clients and their strengths and weaknesses to know appropriate scaling of movements and loads. We monitor your progress and celebrate your milestones. Our workouts are thought out, tested and structured to fit into a bigger picture. We provide various outlets to share information, offer training guidance and education, and interact among members through our active website and social media page. We work to consistently offer, organize and participate in monthly events, races, challenges, clinics, workshops, and other competitions both within our gym and the broader CrossFit community. We value being active within the CrossFit community because we solidly believe that much of the great part of what it offers is just that, a community of like minded fitness enthusiasts that know that hard ass fitness is earned through intensity, sweat and work. We seek out gyms with core values such as ours and look for ways to share best practices, implement new training ideas and forge lasting friendships.
Most of all, Michelle and I (as well as all who coach at SnoRidge) live CrossFit. We have a pure passion for what it is and how it can benefit us and want to share that with others. We compete, we learn, and we teach. It’s not just about writing something on a whiteboard and starting a timer; it’s about seeking out and tackling a physical and mental challenge head on everyday and learning something about yourself in the process. It’s about high fiving, chest bumping, and having fun while doing it. When you join our box, you join our family. Each and every one of us brings something to the mix that motivates, inspires and benefits all of us. That makes us better CrossFitters and better people! We feel that is value. I personally haven’t found that many gyms out there that offer the same.
Remember: Anyone can be cool, but awesome takes practice. Keep practicing daily, we sure will!
Read: “Yeah, CrossFit is Expensive” by CrossFit California City
Notes:
Short video clip of our Fit 5 Fashion/CrossFit demo this past week:
We are hoping to get a more official video of the event soon that is being put together to show all of the performance highlights. If you want to see some pics then go to www.brickhousephotos.com; click on order prints and then select the lululemon event.
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Don going airborne. Now that’s the way to finish the burpee!
Results
Quote of the Day: “I finally figured out how to go down properly…wait that sounds bad!” ~ Rona
Yay burpees! Cristin asked me yesterday if we had a specific day every week that we programmed in burpees so she could avoid that day. Knowing today was “death by burpee” I could not lie. So I told her the truth, “NO there is not a SPECIFIC day. We mix it up. I’ll see you tomorrow!” I think she was not very happy when she came in today. She did however survive!
Proud parent moment. Ashley tonight did the WOD with the late crew. Staying to the back of the box, we matched burpee for burpee as each minute passed and I did the counting. Surprising me and maybe herself, she got into the 11th minute! And they were pretty darn good burpees all with a good jump and clap! To top it off after writing her name and result on the whiteboard she went and wrote my result up there.
Notes:
Reminder that Thursday all PM classes are cancelled this week 8/26. We will be performing in the lululemon 5 Fitness Fashion function in Bellevue. Details on the right hand side.
CrossFit Basic is also joining us for Fight Gone Bad V on September 18th. That’s four boxes total including us! (CrossFit Belltown, CrossFit Redmond, CrossFit Basic)
“Spirit of the Games: Pt 2” with Chris Spealler: CrossFit Journal [wmv] [mov]
Strength WOD:
Front Squat
1/1/1/1/1/1/1
Checkout WOD immediately after:
For time:
1000m Row
Then alternate 21/15/9 reps of each:
Front Squat (135#/95#)
Back Extensions (or Sub Banded Good Mornings Green: Men/Blue: Women)
Results
View this photo
View this photo
Read: “How to Front Squat with Proper Technique” from StrongLifts.com
This article has great cues, pics, video and what “not” to do. Read up and translate it over to your squats, cleans and thrusters. One note: Unless the arms are broken, no Cross-Arm grip allowed. Ever. Period.
Front Squatting with Mark B. (who hit 315# today!)
Back Extensions with Amanda:
Don’t forget Wednesday 7:30am class with Mark!
“SQT“
3 Rounds for time:
10 Ground to Overhead (95#/65#)
200 yard Shuttle Sprint (Tag up each sprint using 50 yds. down and back twice)
Results
Our latest sprint coaching technique: “Release the hounds!”
WOD demo with Chris Spealler [wmv] [mov]
Have you been asked “Can you really get a workout in under 5 minutes?” If you have done “Fran” or “SQT” that answer is absolutely yes! Anyone doubting how you can really do a CrossFit WOD in that short of time and feel gassed is a great candidate to try this one. Just invite them over, tell them to lift something heavy (and safely) as fast as they can from ground to overhead 10 times, then do some shuttle sprints for a total of 3 rounds. I bet they never doubt you again.
Want to lose weight, burn fat, get ripped, gain muscle, build endurance, and get faster? All of the above? Do sprints! Sprinting is both aerobic and anaerobic and chock full of benefits:
Sprinting: An Effective and Efficient Way to Build Muscle and Lose Fat
Fast Fitness 30 Second Sprint Workouts Build Fitness Fast
Why Sprinting Builds Endurance
Notes:
Congrats to Cristin and Angie for completing Elements tonight! Get into class and build on what you’ve learned!
Eric, Angie and Cristin rocking an Elements WOD:
Hope you are rested and ready for this week!
Read a great interview with Chris Spealler, one of the top CrossFitters out there and just an amazing athlete. A veteran of all 4 years of the CF Games as well as a top 10 finisher in three of them (including 3rd this year); he was also the recipient of the “Spirit of the Games Award” for embodying the character of CrossFit. He is pretty legendary within CrossFit and has set a great example for many as not only a competitor, but also as a coach, HQ trainer and affiliate owner.
“Spirit of the Games: Pt. 1” CrossFit Journal Preview video [wmv] [mov]
Notes:
If you plan to participate in Fight Gone Bad V on 9/18 at the box, then you need to create a fundraiser page (link on the right under “Upcoming Events”) and raise some money for some great causes. My friend Derek from CrossFit Morristown (who just visited and many of you met) has been pushing people in his box to raise funds and they are now at almost $11k raised! What about us? Well, SnoRidge has $1300 raised. Ummm, it’s GO time people!