Category: Video and Media

"Where are my pull-ups?"

For Time:

1000m Row, then

5 Rounds for time:
15 Pull-ups
30 Air Squats

Results

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Rowers

Jenn_Pull-up Angie_Squat

Looks easy? Can’t be that bad right? Give it a shot. Rowing has a unique effect on the body and especially pulling and squatting. Standing up after the 1k row and going to the bar the general consensus was “what happened to my pull-ups?” We wanted to take advantage of having the extra rower in the box and what better way than to kick off a WOD with a sprint “buy-in” to get things started.

Speaking of rowing, if you are interested in the rowing training on the water with the Sammamish Rowing Association then please post to comments or send us a mail. Lucy organized a slot for our gym to bring a group on Saturday August 2nd from 12:00 to 3pm. Cost will be $40 per person. You will receive instruction on the Concept 2 Rower for technique and stroke (catch, drive, finish, and recovery) and then get to go apply it in the water on Lake Sammamish! 

We need to know if the interest is there so post to comments so we confirm the group training appointment!

Notes:

If you are wanting to make up Fight Gone Bad you will have the opportunity on Thursday (pick your class) and Friday at 5pm only. Rules still apply, you must donate a minimum of $15 to the cause or to someone who has created a fundraiser page fro FGB5. Scaling and movement standards will be the same as on Saturday.

“The 8 Types of Awkward Workouts” by The Oatmeal

“Wheelchair Athlete Pulls First Ever Double Backflip” from Good

Tabata Time

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round. 

AbMat Sit-ups

Kettlebell Swings (53#/35#)

Double-Unders

Following the WOD:

Pick and skill and get on it!

Results

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Quote of the day:

“Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition.” – George F. Will

 Preview of Tomorrow:

FGB Box Jumps


FGB Wall Ball_Laura  Marc_One More Rep  FGB SDHP_Laura
FGB Push Press

Counting Calories FGB Style: 
 
Counting Calories FGB Style

Marc and Laura raised a couple hundred dollars for the cause and threw down tonight (due to a prior commitment tomorrow) and did Fight Gone Bad at the late class. Great effort and awesome results especially tackling this WOD RX’d for the first time!

Notes:

Congrats to Anthony who finished Elements today! 

Reading this article depresses me about the so-called fitness “experts” influencing our military. Kinda like the nutrition “experts” telling us about the food pyramid. This article is so inaccurate and draws wild conclusions in so many areas.

“Military Fitness Experts Tell Troops: You’re Too Flabby For CrossFit” by Katie Drummond, Wired Magazine

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

View this photo
View this photo

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

View this photo
View this photo

 

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!

SNORIDGE CROSSFIT