Category: Video and Media

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 rounds for time of:
Run 200m
10 Single Arm Dumbbell Row (Left), pick load
10 Single Arm Dumbbell Row (Right), pick load
Run 200m
8 Thruster (One Arm L), pick load
8 Thruster (One Arm R), pick load
* Use KB or DB

BTWB

Socially distant running photo by @robcwilson

Something to watch if you have iTunes:

Viewer’s Guide: “The Fittest”

Single Arm Bent Over Dumbbell Row

Single Arm Thruster

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 rounds for time of:
40 Double Unders
30 Goblet Squats, pick load
25 Lateral Burpee Over Dumbbells
20 Hollow Rocks
15 Dumbbell Overhead Tricep Extensions, pick load
* Sub KB for DB and lay on side for burpees. OH Tri Extension is two hands holding DB head or KB Handle. Lower behind head.

BTWB

FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

FQ: Handstand and HS Walk Practice

For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps

BTWB

Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

BTWB

Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

BTWB

Photo by @robcwilson

With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week.  Tentatively hoping for being able to reopen on 4/8.  We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.

We also wanted to fill you in on how we are trying to continue to offer services and value to our members:

  • We are programming a daily workout everyday that can be done at home. We are publishing it on several different places (this website under “workout of the day”, our Instagram account, and also on beyondthewhiteboard.com).  Most of these are bodyweight workouts and have modifications in the notes.
  • We have been including WOD movement demo videos from YouTube sources in the beyondthewhiteboard.com app for anything unfamiliar and to show good technique and form.
  • We have loaned out equipment for our members in the form of either one dumbbell or one kettlebell, one abMat, and a jump rope for anyone in need. If you have been unable to receive this and want to check out equipment please let us know and we can coordinate a time with you.
  • Our gym community has come together through our Facebook group sharing videos of their at-home workouts, and we encourage everyone to continue this!
  • Links to these resources can be found on the bottom of our website.

Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info.   We truly appreciate your support!

Rogue Joins the Fight Against COVID-19

Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

 

Complete as many rounds as possible in 15 mins of:
5 Hand Release Push-Ups
10 Reverse Lunges
15 Sit-ups
* Lunges are alternating. If you don’t have an AbMat then fold a towel over to fit into your lumbar curve similar to an AbMat

BTWB

Photo by @robcwilson

Hand Release Push-Ups

Reverse Lunges

AbMat Situps

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries & Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries

10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

BTWB

Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

BTWB

Photo by @robcwilson

Survival Of The Fittest: The Sanctionals Workforce Dilemma

Opt. 1: 5 RFT: Run and Alternating DB Snatch & Opt. 2: 5 RFT: Run and Kettlebell Swings

Opt. 1: 5 RFT: Run and Alternating DB Snatch

5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.

BTWB

Opt. 2: 5 RFT: Run and Kettlebell Swings

5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can

BTWB

Social Distancing Photos by @robcwilson

Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!

Thanks to everyone for your support during this unprecedented time.  We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.

Breaking: Potential Early Release For The Fittest Documentary

"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!

BTWB

Photo by @robcwilson

COVID shutdown Day 2:

Do this WOD from home!

Exercise Demo: The Burpee

Equipment checkout update:

Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only.  If you already have workout equipment please leverage that so we can take care of more people.

Please read the below rules and follow them!

*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.

Date and Time: Wednesday 3/18 from 5pm-6pm ONLY

Process:

  • Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
  • We will only allow one person at a time into the gym to sign out the equipment.  No one else (coaches too) is allowed in during this window.
  • We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
  • Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
  • You will then have to leave so the next person can come in
  • Social distancing is in effect (6 ft. apart), please wait in your car if possible
  • We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
  • You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
  • If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
  • If you have your own rope or other items in the gym you may then go get it

When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.

Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym.  Try not to jump rope in your driveway, sidewalk or street.  Use your garage or a mat if you have one.

We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.

I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.

Stay healthy and stay safe!

HQ on Coronavirus: “Profound Uncertainty About The Future”

4 RFT: Run and Air Squats

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats
* COVID Shutdown Day 1: You do not have to use mats!!!

BTWB

Update: Gym closed until 3/31 by State and King County Policy applying to all health/fitness clubs

No results will be posted but for those on beyondthewhiteboard.com you can see gym activity by clicking “Squads” in the App and then expanding “Activity”.  You can also message each other.

We will be allowing a one KB or DB as well as one jump rope checkout policy soon and I will have an update tomorrow along with times to pick up for those who need a piece of equipment. We ask that if you have equipment in a home gym to try to make do so others can get something who don’t have it.
Follow the blog here or on btwb.com for daily workout’s you can do at home. I will try to program WOD’s that utilize little to no equipment and will wait to program with a jump rope or DB/KB until after we finalize the checkout process.

If you are a gym member and aren’t in the Facebook group or following on Instagram then make sure you join by using the links at the bottom of this site.

Please read:

Staying Fit, While Staying Home

SnoRidge Policy for COVID-19

SnoRidge Family,
 
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world.  We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.


First, from the perspective of ensuring sanitary/disinfected areas, please note we use medical grade cleaners and disinfectants (we use FitWipes for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for the floors we use Whizzer Cleaner & Disinfectant). We have hand sanitizer on the counter and in the hallway by the bathrooms for everyone to use.

Here are the gym wide items we are asking of coaches AND members:

  • Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
  • All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
  • Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
  • Wipe down your whiteboard
  • Take all of your belongings with you, including your water bottle
  • Wash your hands with soap and water
  • Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
  • Clean up after your children in the cave

Here are the gym wide items we are requiring of all coaches after EACH class that they coach:

  • Use a wipe and wipe down all door handles (inside and outside)
  • Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
  • Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
  • Make sure that every person knows to take their belongings home with them
  • “Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
  • We are also increasing the frequency with which we mop and clean the entire gym

We also encourage everyone to follow some simple guidelines from the CDC, which serve as helpful tips:

  • Wash your hands often with soap and water for at least 20 seconds
  • If soap and water are not available, use an alcohol-based hand sanitizer
  • Avoid touching your eyes, nose, and mouth
  • Cover coughs and sneezes with a tissue, then immediately throw it away
  • Avoid contact with people who are sick

Additional information about the Coronavirus can be found on the CDC’s website.

We are continuing to monitor this situation and will adjust as needed.  Until then, thank you for your cooperation and stay safe. We look forward to seeing you in the gym!

3-2-1 Go!

Tom and Michelle Nugent

SnoRidge CrossFit

Should You Avoid the Gym During the Coronavirus Outbreak?

Snatch Pull + Hang Power Snatch 1-1-1-1 & FT: Power Snatches and AbMat Sit-ups

Snatch Pull + Hang Power Snatch 1-1-1-1

Snatch Pull + Hang Power Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Power Snatches and AbMat Sit-ups

For time:
21 Power Snatches (95#/65#)
63 AbMat Sit-ups
15 Power Snatches
45 AbMat Sit-ups
9 Power Snatches
27 AbMat Sit-ups

BTWB

Photo of Coach Reid by @robcwilson

COVIV-19 is impacting not only the Games season but affiliates worldwide.  Many won’t make it and will be forced to close their doors for good. We are hopeful and grateful for your support in this tough time! Without you there is no SnoRidge CrossFit.

What Coronavirus Could Cost Your Affiliate

Coronavirus Wave Spreads Through CrossFit Sanctionals Season

Results

Results cont

SNORIDGE CROSSFIT