Wake-Up Call

Complete the following ladder workout for time: 
Run 200m before each round of alternating exercises

50/40/30/20/10 Good Mornings (45#/33#)
10/20/30/40/50 AbMat Sit-ups


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3-2-1 Go!

3-2-1 Go

Consider today your “ab workout”. Only this workout is a little bit more functionally effective.  Remember when you would say things like “I gotta hit abs before I leave the gym”? Coupling these two exercises makes for developing a stronger “core” that translates to better midline strength and stabilization in both static (deadlift, good mornings, press, etc.) and dynamic (Power clean, snatch, push jerk, etc.) movements. 

The benefit of the functional movements that we do in CrossFit are that they all involve strengthening your core so you don’t have to have an “ab day”. Simply training with med balls, kettlebells, barbells, dumbbells, bodyweight movements, pull-up bars, rowers, and more will work your abs far more effectively than those isolation crunches we all used to pound out once a week.

Group Good Morning: Travis finds flexibility:

Good Morning Miracles Happen


Shirts arrive tomorrow! We will get them out to all who signed up for one and mailing to those who are long distance. Thanks for being patient and we can’t wait to see them.

Get signed up for the Snoqualmie Ridge Turkey Trot! It’s 11/14 and we look forward to all of us running a 5k.


5 Rounds for Time of: 

10 Power Cleans (135#/95#)
15 Push-ups


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Quote of the day: “If you are going to dump, dump responsibly.”

Jim and Jeremy_Georgia

Jana Power Clean Dan and Pat_Georgia

Power cleans are developing a lot more “power” in them.  Think fast, aggressive, and explosive pull. Remember the three pulls: the 1st pull off the floor (deadlift), the 2nd pull is a fast, aggressive up-shrug and finish back of the barbell to the highest point momentum and your power will take it, and the 3rd pull is the pull under the bar. If you doubt that you will get it, then you won’t get it. 

Squatch Sighting:

Squatch Goes Trick or Treating

Apparently Michelle goes trick or treating with Squatch and not me.


We made the main site! Check out Jeremy the “Kegerator” from our Frankenchipper WOD on the CrossFit Affiliate Blog today!


We all need it. Stretching takes a back seat too often. It’s as important as how much you can clean, deadlift, press or how fast you row or run. Yet it’s neglected and forgotten unless we (or you) focus on it as dilligently as we do our other aspects of training. It helps with flexibility which in turn helps with improved performance and better form. It possibly prevents injury, helps recovery, and speeds rehabilitation. For more on the types of stretching just click here on Rainier CrossFit and read on. Then go stretch. Your body will thank you for it. We will too.

Batwoman leads stretching


For Time: 
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups 
400m Run 
15 Overhead Squats (45#/33#) 
30 Wall Balls (20#/14#) 
(Then 2 Rounds of Cindy)
5 Pull-ups 

10 Push-ups  
15 Squats 
5 Pull-ups  
10 Push-ups  
15 Squats
50 Push Press (45#/33#) 
50 Walking Lunges


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Monster Mash-up of the following benchmark WOD’s: Helen, Nancy, Karen, Cindy, Filthy Fifty!

Good times and a really great turnout today! Thanks for everyone for wearing a costume and joining in the Halloween Spirit. It was also nice to have some friends new and old drop-in with us (Scott, Mark, Jeremy and Eric and Kelly). We appreciate the patience managing the waves and were especially happy to see the kids wearing their costumes. Have a safe and Happy Halloween and see you all next week!

SRCF FrankenChipper

Photo album:



For Time: 
400m Run

21 Dumbbell Push Press (40#/25#)
21 Broad Jumps (6′ Stall Mat)
400m Run
15 Dumbbell Push Press
15 Broad Jumps

400m Run
9 Dumbbell Push Press
9 Broad Jumps


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Adriana playing Frogger:

Leapfrog Leapfrog Adriana

Fast WOD today to end the week. It was time to break out the dumbbells again and get some weights overhead. Everyone blazed through it with some fast runs and push presses. Pat literally led the way for the 11:30 class (see below). 

Get set for the Frankenchipper tomorrow at 11am! It will be a fun time for all and a good excuse to not be looked at funny for wearing your favorite costume (Or for some of us for wearing our normal outfits). Kids are welcome to wear costumes too! If you show up without a costume we will still accommodate you with a WOD of our choosing…

Push Press Daisy Chain


Strength WOD:



Following complete the following:    

Max Rep Pull-ups

  1. Coming off the bar and touching the ground or box terminates the set.
  2. Perform one set of max reps using kipping, dead hang, or band assisted pull-ups.


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Quote of the day: “I could have done more but it would have been with bad form.” ~ Jana

Fear the bar

Watching you all get stronger everyday never gets old. Today’s strength focus was on the deadlift. Rainier CF posted a good definition of muscular strength on their blog, defining it as the application of maximum force on a single object or form of resistance through a single effort. The one rep, three rep, and five rep max WOD is a large way to build strength. These WOD’s will lead to continuous improvements in faster times, faster recovery, better form and technique, and making working weight feel lighter. The deadlift translates to strength all across the legs, back, abs, and glutes. Pulling heavy objects off the floor is as functional as it gets. Speaking of heavy objects, all of you established new PR’s for your 1RM (one rep max) today. Class after class everyone also paid particular attention to maintaining good form, positioning, and breathing with each lift. The progress was tremendous to watch.

Following the strength WOD we focused on skill development with the kipping pull-up. Max effort pull-ups will also build grip and pulling strength. While the pull-up may seem elusive to some it is an area everyone is improving in. Whether you recently moved from jumping pull-ups on the box to band assisted, or moving to a smaller band or even stringing together multiple kipping or dead hang pull-ups, you should feel good about the progress you are making. We now have a handful kipping regularly. None of you were doing that when you started.

Keep pulling hard. Off the floor or from the bar. Either way you are building strength and getting fitter.


Frankenchipper WOD is Sat. at 11am. Costume is a must. Kiddos that come should feel free to wear theirs too. We will have a few goodies for them.

Pumpkin Porch

Curtis is off representing SRCF at CF Alaska today! Can’t wait to hear if he built an igloo for time or overhead squatted a polar bear. Well that second option isn’t really possible. He can’t overhead squat the PVC let alone a bear. Either way we are sure he will do us all proud!


5 Rounds for Time of: 
400m Run   
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)


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Who hates wall balls? After today I would say everyone. 

Kelly Wall Balls

Lorri_Kelly Box Jumps

“That which does not kill us makes us stronger.” ~ Friedrich Nietzsche 

This Benchmark WOD is one of the infamous “girls”. Like a hurricane it knocks you down and makes you want to quit, rest or slow down. It was motivating to watch everyone push through it and encourage one another to just get it done. Strong performances across the board from all of you. Speaking of we added some new names after today to the Leaderboard. Tomorrow we will focus on strength.


So far we have Lyndi, Bonnie, Bridget, Jim M., Adriana and Paul as a “yes” for the Turkey Trot 5k on 11/14. Who else is in?

Stick with those Paleo choices and cut the crap out of the diet! If you say you eat healthy make sure you actually are eating healthy and focus on quality over quantity. Nutrition is the key to getting results that you want.

A Spin on Cindy

AMRAP for 20 Minutes (As Many Rounds As Possible): 
5 Pull-ups
10 Alternating Dumbbell Lunges (30#/15#)
15 AbMat Sit-ups  


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Got pull-ups? As Travis said, “That cage is paying for itself today.” I have to agree.

Got Pull-ups

Congratulations all around today! Eli got his kipping pull-ups without a band and Jim M. did his first pull-up WOD as prescribed. Lyndi joined the “over 50” crowd today. That’s 50 WOD’s! In that time Lyndi has lost 25 pounds and drastically improved her fitness level. She ran her fourth 5k Race since August this past weekend and continued a trend of PR’ing each race! (Reminder everyone: Don’t forget to register for the Turkey Trot on the right hand side of the page.)

Eli and Curtis demonstrate the Breakfast Club lunge:

The  Music-scene-breakfast-club


Welcome to Erin who started Elements today and to Brian who dropped in with Jeremy for his first WOD tonight. Jeremy even worked out with Brian for his second time today! 

Here’s a great video montage from CrossFit by Overload of “The Evolution” of CrossFit over the years. This video was shown for the first time at the Affiliate Fest gathering this past February and I remember it was moving and motivating for all who saw it.  


“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.

Fast and Furious

For Time: 
21 Deadlifts (225#/135#)
42 Double-Unders
15 Deadlifts  
30 Double-Unders  
9 Deadlifts 
18 Double-Unders  


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This WOD is fast and furious. Especially furious for those learning double-unders! Deadlifts are progressing with regards to setting the back angle and using those hamstrings and glutes to lift. Remember to maintain form when you put the weight down as well to avoid an unnecessary risk of injury. As for double-unders, practice and keep those wrists low to the waist, speed up the rope with the wrists when you hear the “click” in front of your feet and string single unders in between. They will come.

Kristy and Nan

Eli and Curtis

Quote of the Day by almost everyone: “What’s a thruster?”


The Snoqualmie Turkey Trot 5k is coming! Make sure you register as we plan to run on 11/14 at 9am. Details and registration can be found here. Post to comments if you are in. Let’s get at least 15 of us to run this hometown race.

The new T-Shirts should ship tomorrow. Will get them out as soon as they arrive.

Who’s sticking with the Paleo “Cut the Crap” Challenge? 2 weeks in and 6 to go for the challenge. If you’ve cheated on the diet make a note of what you had. Stay disciplined, if you want results that will last you have to have consistency.

"Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises. (45#/33#)

For Time: 

25 Back Squats (45#/33# for all) 
25 Front Squats  
25 Overhead Squats  
400m Run 
25 Shoulder Presses  
25 Push Presses 
25 Push Jerks 
400m Run 

50 Squat Cleans  
400m Run 
50 Power Snatches  
400m Run

Post total time.


  1. No putting the bar down except for the run. 
  2. 5 burpee penalty for the team each time the bar is dropped besides running. 
  3. Pass the bar back and forth until each person completes their reps. 
  4. You cannot run until both team members complete the exercises preceding the 400m run.


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Flat Out

WOD Pics:


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