WOD – Page 516 – SNORIDGE CROSSFIT

Clean and Press

Strength WOD:

1-1-1-1-1
1 Power Clean + 1 Push Press

Conditioning WOD:

3 Rounds for time of:

10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#)
50 Double-Unders

Results

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Clean and Press type of day.

Shoulder Press, Push Press, Push Jerk: The Overhead Lifts – CrossFit Journal

Thanks to Mark for organizing and to all of you who donated something for the North Bend One Voice community drive for Snoqualmie Valley families in need. It was a sleigh full and all the toys that were donated will no doubt make many kids Christmas a memorable one.

James making some sparks:

1k Row

Strength WOD:

2-2-2-2-2
Front Squat
4-4-4-4-4
Back Squat

* Complete 5×2 FS then move to 5×4 BS

Conditioning:

For time:

1000m Row Max Effort

Results

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Front or Back, Chest Up and Bury the Hip for Depth!

Nothing new that we haven’t said every time these come up, but watch and work on the hand/wrist positioning and jumping movement of the double-under.

“Double-under Positioning” with Dan Bailey – video [ipod] [mov] [HD mov]

Final donations for the North Bend One Voice Drive are due in the gym by 0930 tomorrow!

Frozen

Fri. 12/6

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible In 10 Minutes of:

6 Power Snatch (115#/75#0
9 Toes-to-Bar
12 Box Jump (24″/20″)

Results

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Sat. 12/7

Main Class:

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Results

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Advanced RX Class:

Strength WOD:

1-1-1-1-1-1-1
Clean & Jerk

Conditioning:

For time:

15 Clean and Jerks (155#/105#)
800m Run
15 Clean and Jerks

Checkout:

2 Minute Challenge: Max Reps Muscle-ups

Results

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Mon. 12/9

For time:
20 Burpees
50 AbMat Sit-ups
20 Burpees
40 Box Jumps (24″/20″)
20 Burpees
30 Chest-to-Bar Pull Ups
20 Burpees
20 Ring Dips

Results

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Jules at the South Seattle Christmas Throwdown:

While we were gone to Disneyland this past weekend seeing Mickey and the characters of “Frozen”, looks like everyone back here was in the deep freeze too. Here’s the results for the past few days.

Congrats to Julianna for competing in the South Seattle Christmas Throwdown this past Saturday as the only teen in the women’s firebreather division. Awesome job and way to represent!

10 Things I Want My Daughter to Know About Working Out

Top CrossFit Games athletes to compete at the CrossFit Tour Queenstown Event – [ipod] [mov] [HD mov]

Help For The Holidays

Strength WOD:

1-1-1-1-1-1-1
Hang Clean (full Squat)

Conditioning WOD:

5 Rounds for time:

5 Deadlifts (225#/155#)
10 Burpees
20 Double-Unders

Results

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Coach Mark is organizing a community helping event for SRCF. We are joining the effort with many of the local businesses in helping with the North Bend One Voice Holiday Event to gather toys, diapers, clothing or blankets, gift cards, gingerbread house kits and more to donate to families in need in the Snoqualmie Valley. Mark has provided some info below and we have until Tuesday night, Dec. 10th to gather what we can for him to drop off. Please bring in any items or donations before the 10th. Let’s do what we can to help local families for the Holidays.

“With the holiday season fast approaching, let’s try and make this a great holiday season for lots of families and children! The North Bend One Voice Holiday Event provides much needed items to families in need this season. Last year they had 230 families bring in donations that gave over 800 children in the community gifts that otherwise would have had none.

The link is to the flyer for the event with donation ideas. I’ve been informed that they are in need of large size diapers, gingerbread house kits, and new unwrapped toys. While all items on the list are helpful, these were what I was told they needed most right now.

This is kind of short notice as the deadline for the donations (drop off) is Dec. 11, but since we all do everything for time, this shouldn’t be an issue . Let’s all band together and get the donations rolling in to help those less fortunate in the community!

Please bring any items to the box. I will post up a flyer and try to get some boxes in there to put the items in. I will get them down to the donation center in North Bend. If you would rather donate money, I can pool any money collected and purchase the needed items at Costco. I’ll get a money box or envelope set up this week.

All donations need to be at the box by Tuesday night (12/10). I will be picking them up in the morning and delivering them Wednesday morning.

If you want to donate cash for me to buy items, I need to have it by Tuesday (12/10) at 0930 am when I leave for work.

Thank you all, and let’s show the community just how awesome SnoRidge really is!!”

Notes:

Check out this very cool video recap of Matt’s pretty exclusive Trans-Provence Mountain Bike Race he just recently completed. Especially dig the SnoRidge training scenes up front. It’s like Wolverine hits a WOD and then rides a bike across Europe. Bad ass!

Video: Matt Patterson’s Trans-Provence 2013 Recap – Pinkbike www.pinkbike.com

Nutrition:

“Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Push or Split

Strength WOD:

1RM
Push or Split Jerk

Conditioning WOD:

For time:
500m Row
Then 3 Rounds of:
10 Front Squat (135#/95#)
5 Push Jerk (135#/95#)

* Must clean bar from ground; no racks

Results

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Coaching Tip: Recovery from a split jerk: Recover front foot halfway back, then back foot the rest of the way forward.

Video: Push Jerk, Catalyst Athletics

Video: Split Jerk, Catalyst Athletics

Watch this: Oly Analysis: Chad Vaughn Clean and Jerk, CrossFit Journal

Annie Thorisdottir – “I cannot wait to compete again”

"Cindy"

As Many Rounds As Possible in 20 Minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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It’s been while since we programmed this classic CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are spent. It’s one effective full body workout and a great welcome back after all the Thanksgiving pie.

Nutrition:

Top 11 Biggest Lies of Mainstream Nutrition

"MoBros"

“MOBROS” for time:

11 Muscle-Ups
30 Overhead Squat (95#/65#)
30 Box Jumps (30″/24″)
800m Run
30 Overhead Barbell Walking Lunges (95#/65#)
30 Swings, Kettlebell (70#/53#)

* Sub 2 C2B Pull-ups for each MU
* One bar per athlete
* Barbell OH Walking Lunges (Alternating in place/Stationary): Touch knee to ground on each lunge
* Box Jumps: 2011 Games Standard: Stand up on box, open hips, no rebound

Results

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Namastache:

Movember. One of my favorite times in the gym. Right after all the Halloween costumes of the Frankenchipper begins the time for growing a mustache worthy of Tom Selleck, Ron Burgundy, or Hulk Hogan (at least in my mind). We had over 10 guys grow their Mo this year with everything ranging from the “walrus”, trucker”,”Magnum P.I.”, to the “after Eight”. Next year I hope we get either a “Viking” or a “Captain Hook”. This art of of manliness is also for worthy causes; the fight against prostate and testicular cancer. This year we raised more than a couple hundred bucks as Team SnoRidge MoBros. This was our 3rd annual SRCF Movember with our 3rd exclusive t-shirt and the final day of the month ending with the MoBros WOD. Some of the MoSistas and MoKids supported with their own face-painted staches (thanks Rona!).

MoBros, MoSistas, and NoMos:

The 35 Manliest Mustaches of All Time by The Art of Manliness

Follow the Leader

As a team of 3 (or 2) each individual complete the following for time:

1000m Row
40 Ball Slams (40#/30#)
30 Burpees
20 Hang Power Cleans (135#/95#)
10 Over the Box Jumps (24″/20″)
400m Run

* Follow the Leader. You must stay in order of exercises; do not begin the next exercise until the teammate in front of you has moved on to the next movement. You may run immediately if your partner has already begun their run.
** Jump up and over box, you may land on box and jump off.

Checkout WOD:

50-30-10 Reps of each for time of:
Double-Unders
AbMat Sit-ups

Results

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Good day today to work off the Thanksgiving indulgence and then go home to overeat the leftovers. Tomorrow is our annual “MoBros” WOD and our close-out of Movember. Wear any one of our Movember t-shirts and be prepared to run waves for the 0930 class as needed. MoSistas feel free to wear your own stache, so long as it’s temporary.

If you would like to support our MoBros help raise funds for prostate and testicular cancer then please donate a couple bucks here: SnoRidge MoBros

I’m beginning to think Frank is addicted to getting on the website.

Gagnam Style WOD entertainment:

Happy Birthday Debra!

Strength WOD:

1-1-1-1-1
3 Position Snatch (1 High Hang + 1 Mid Hang above knee + 1 Floor) * all Squat

Conditioning WOD:

“Happy Birthday Debra!”

For time:

400m Run
15 Snatch (115#/75#)
3 Rope Climbs (15′)
400m Run
12 Snatch
2 Rope Climbs
400m Run
9 Snatch
1 Rope Climb

Results

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Happy birthday and 500th WOD to Deb:

Post WOD 6pm class shot:

Happy Thanksgiving to all of you squatches! We hope all of you are able to spend a safe holiday with family, friends and loved ones. Michelle, Ashley, and I are thankful for so much that makes our gym family so great. We are thankful for the community inside our walls with all of you. We are thankful for the support you all have shown to us and each other day in and day out. Thank you for making SRCF a place where you always look forward to walking through the door each day to see friends, get fitter, and push hard and challenge yourselves. A special thank you to our coaches, who without each of you we would simply not be where we are today.

It’s hard to believe that it’s been almost 5 years for us as an affiliate. From our garage to leasing our first space to owning our own building; it’s been a great ride. I’m thankful to Michelle for being one hell of a partner in this CrossFit gym owner thing, and for her passion for coaching and CrossFit. Most of all I am thankful for simply being able to call her my wife.

Nutrition:

“What the Hell Am I Eating, Yams Or Sweet Potatoes Here’s How To Tell“

All of our squats should look like below:

Air Squat with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Schedule: