Category: WOD

"Stop the Slop" Performance Challenge 2.0 Re-Test

For Time:
400m Run 
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Power Snatch (115#/75#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups 
40 Squats 
400m Run

Results

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Stop the Slop 2.0

We have a Nutrition Challenge winner!  

The Nutrition Challenge winner is Chris Bacon with 6.9% change in bodyweight over the course of the challenge. That’s a change of 16.4 lbs. lost in 30 days! Chris kept his diet clean and pretty strict for 30 days while staying consistent in his workout schedule and it showed! 

The Performance Challenge winner will be announced Wednesday after all make-up’s are complete.

Deadline to make up the Performance WOD is TOMORROW Tuesday 2/25!

The 30 Day Stop the Slop Essay Challenge winner was previously announced and won by Dan L. We will announce the prizes after we complete the WOD re-testing (if there are any make-ups you have until Wednesday).

This year the Stop the Slop Challenge and Performance WOD re-test was interrupted with our gym expansion. While that wasn’t ideal, the 30 days to eat clean and stop the slop and while focusing on a consistent and disciplined workout schedule was not impacted. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. Many of you who didn’t buy into the challenge still saw significant weight loss, PR’s throughout the month, and better habits. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!  

The CrossFit Games Open begins in 3 days!

Open WOD 14.4 Live Announcement and Workout will be at CrossFit Bellevue on March 20. Time is TBD. Tickets are for sale now at $20 per person if anyone is interested in going. They will sell out for sure.

CrossFit Games Update Show: February 24, 2014 – [video]

Still Open: 2013 – [video]

Shuttle Bus

Main Class:

As a team of 2 complete AMRAP in 20 Minutes of:

15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)

* Break up reps with partner but stay in order of exercises. 
** One bar per team; alternate work. Alternate one person each round on the run.

Results

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League Chipper

Deload

Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

Main Class:
As a team of 2 complete AMRAP in 20 Minutes of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)
* Break up reps with partner but stay in order of exercises.
** One bar per team; alternate work. Alternate one person each round on the run.
Results
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League Chipper
Deload
Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

"White"

 “White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′) 
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper) 
400m Run

Results

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  White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. ~ CrossFit.com

White_Climbs

Announcements:

  • Saturday 2/22 there will be no Advanced RX WOD. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.
  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.

Greg Glassman on the Open: Part 3 – [video]

Sub 3 minutes with Chris Spealler – [video]

"Open" Preview

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible in 5 Minutes of:

30 Double-Unders
15 Power Snatch (75#/55#)

Results

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Snatch_1st Pull_Kelli

Today’s 5 minute conditioning WOD was a shortened version of the 2011 Open WOD 11.1 which was a 10 minute long suckfest. I am happy to never do that workout again.

This Saturday there will be no Advanced RX WOD as everyone is either competing Sunday or out of town. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.

Announcements:

  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.
  • March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

Are you signed up for the Open?

The 2014 CrossFit Games Open starts next Thursday 2/27. Each Friday for the following 5 weeks we will program the CF Games Open Workout as the Friday WOD for all classes. Those registered for the Open will be assigned a judge (as required by the rules) and YOU will be required to submit your judged score online by Monday the due date of each week. If you are intimidated that is okay! We all are. This is a test against the broad CrossFit community to see where your fitness stacks up. It allows you to measure yourself and set goals, and push yourself harder than you normally would. This is the biggest fitness competition in the world and open to everyone. Sign up and challenge yourself! 

Jeremy is ready (as long as there are no pull-ups or 400m runs). Read about it here:

Athlete BIO

The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]

Greg Glassman on the Open: Part 2

2014 Live Open Announcement Venues including CF Bellevue as a host gym!

Almost "Barbara"

Strength WOD:

2RM
Power Clean

Conditioning WOD:

3 Rounds for time (including first two rest intervals) of:

20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
* 3 Minute Rest between rounds

Results

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Chalk Up

Not quite “Barbara” but almost as rough. The rest intervals allow for a reset to begin with a sprint or more sustained effort each round making this a nasty body-weight combo. Three rounds is plenty.

Congrats to Kelby for hitting his 100th WOD today and earning into the “100 WOD Club”. Get your t-shirt!

Mini-Barbara

CrossFit: More Than a Workout or a Sport by Words With Lisbeth

Announcements:

  • Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”.
  • March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

SCHEDULE UDPATE:

  • Tuesday/Wednesday/Thursday early classes have moved to a 6am start time! 
  • Class time is 6-7 am each T/W/Th

Triple 7

Strength WOD:

5-3-3-1-1-1
Front Squat

Conditioning WOD:

For time:

1000m Row
Then Complete 3 rounds of: 
7 Handstand Push-ups
7 Hang Power Cleans (135#/95#) 
7 Front Squats (135#/95#) 

Results

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Coaching Front Squats

Next Monday  2/24 we will be re-testing the “Stop the Slop Performance WOD”. Yes it is much later than we wanted to but the gym construction/expansion kinda messed that up. We now have the pull-up rig back up and rather than just test this week we wanted to program a couple opportunities since late last week to get everyone back to some pull-up work. If you bought into the challenge than don’t miss the re-test! Either way don’t miss the re-test!

Front Squats

The Goal of the Open: Greg Glassman on the Open: Part 1 – [video]

March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

SCHEDULE UDPATE:

Starting Tuesday 2/18 the early AM classes will adjust their schedule.

  • Tuesday/Wednesday/Thursday early class will now move to a 6am start time! You read this right I said “Wednesday”.
  • Coach Lisa and Coach Moe will alternate coaching on Wed. AM to add a 3rd class to the schedule for those who want to get their WOD in before they start their day.
  • This time slot is at the request of all of you in the AM crew so use it or lose it!
  • Class time is 6-7 am each T/W/Th

On Target

Long overdue posts but the gym expansion is pretty much right on target!

On Target

Saturday 2/15:

Main Class:

As a team of 2 complete for time:

60 Toes-to-Bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Over the Box Jumps (24″/20″)
60 Double Unders

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar, ball, box per team; alternate work. Jump up and over box, you may land on box and jump off.

Advanced RX Class:

Strength WOD:

5-5-5
Back Squat

Skills:

Muscle-up Practice

Conditioning:

“10 Minute Capacity Test”:

4 Min. Max Calorie Row
1 Min. Rest
3 Min. Max Pull-ups
1 Min. Rest
2 Min. Max Back Squat (Body-weight from Rack)
1 Min. Rest 
1 Min. Max Shoulder-to-Overhead (135#/95# – From the floor)

Results

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Friday 2/14:

Skills WOD:

Strict Pull-ups
Choose: 5×5 or 7×3

Conditioning:

30-20-10 Reps each for time:

Overhead Squat (115#/75#)
Box Jumps (24″/20″) 

Results

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OHS_Cassie Box Jumps_Steph
OHS

Thursday 2/13:

Strength WOD:

3-3-3-3-3 
Push Jerk

Conditioning:

3 Rounds for time:

30 Double-Unders
7 Push Jerks (155#/105#)
15 Burpees

Results

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Push Jerk_Kris

Mikko In The Woods II Rogue Fitness

SCHEDULE UDPATE:

Starting next week on Tuesday 2/18 the early AM classes will adjust their schedule.

  • Tuesday/Wednesday/Thursday early class will now move to a 6am start time! You read this right I said “Wednesday“.
  • Coach Lisa and Coach Moe will alternate coaching on Wed. AM to add a 3rd class to the schedule for those who want to get their WOD in before they start their day.
  • This time slot is at the request of all of you in the AM crew so use it or lose it!
  • Class time is 6-7 am each T/W/Th

Thank you to everyone who has helped us with the gym expansion. There are way too many of you to list but know that your help, labor and efforts have helped us to stay on track and get some very serious labor done. From the pull-up rig/header construction, floor/mat installation, painting, cleaning, measuring, hanging, cutting, furniture assembly, tool lending, coffee and food delivering, and kid-sitting we have greatly appreciated it. Getting home each morning between 1 and 3 am has been exhausting but we are well on our way to an awesome facility that will only keep getting better over the next several weeks. My apologies to everyone for being a bit cranky, overtired, and obsessed with putting things together “for time”. There is still a ton left to do but by the end of this I expect to be a Lego Master Builder. Again, a sincere thanks to all of you!

Cage side

Old Side

Rings and Cage

Pull Practice

Strength WOD:

3-3-3-3-3 
Deadlift

Conditioning:

For time:

500m Row
2 Minute Rest
400m Row
2 Minute Rest
300m Row
2 Minute Rest
200m Row
2 Minute Rest
100m Row 

Results

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Row Rest

Stop the Slop Announcement #1: Dan L. is our Essay Challenge Winner! Prizes are going to be announced along with other winners (Weight Loss and Performance WOD) but I wanted to put it out there and we will share his awesome essay on tomorrow’s post. Congrats!

Assembly

Gym Update: Progress! Painting finished last night and assembly has begun. It’s gonna start looking like a real gym again!

As the flooring, Rogue rig, and other things start getting put together and more organized, please help us out by doing the following regularly:

  1. Please help to put things back where they belong neatly! (ex. PVC’s back in the bucket, abMats stacked on each other not thrown onto the shelf, items that are mobility go only in the mobility bin which is labelled, bumpers and bars back in the correct spots, rowers back with other rowers, foam rollers back together or on the holder, etc.)
  2. Wipe down ALL equipment after you use it. This cuts down dramatically on the spread of World War Z through the box.
  3. Take your shit with you! If you brought a water bottle, 65 pack of hair scrunchies, 3 layers of t-shirts and hoody’s, pajama bottoms, 3 pairs of shoes, shakers, toys, games, chargers, etc. then leave with it! The lost/found will soon just be a “Lost” container where whatever goes in will be a mystery like the TV show and you will have no idea what happened to it. <Read: Trash Bin>
  4. Just to hammer this point a little more, PVC’s back in the bucket! There is only one bucket for them. The bathrooms, lobby, squat racks, gym floor, upstairs rooms, and squatch cave are not suitable for this, even if it seems like fun driving me batshit crazy.
  5. Don’t break stuff. Look I get it that stuff breaks. However, rowers don’t roll themselves into walls, bars don’t carry themselves into door frames, collars don’t fly across the room towards a bucket, barbells don’t fall on the floor and loaded bars with 5 and 10 lb. bumpers don’t spontaneously fall from overhead and become taco shells. Stuff is expensive. It’s like a law of science that in CrossFit gyms anything you break looks cheap but probably cost at least a $150 to $250 or more. As stuff breaks, we have to then decide how and when to replace it, meaning less stuff for everyone to use and wasteful spending. Please help us by treating it as if it is your own. Because honestly our gym is yours. It’s for our community of CrossFitters to come in and expect that our stuff is nice, functional and ready for you to be awesome with.
SNORIDGE CROSSFIT