Squatting: Stay on those heels, get deep, knees out, chest up, eyes level and fight for that lumbar curve!
Day 2 of the Whole 30 Challenge! Post comments on how wonderful, peppy, and generally happy you all feel! In all seriousness, you guys can do it. At least for for another day. One at a time. Write down what you eat. If you are starving then eat more of the stuff you are supposed to eat.
Pet Peeves, “Tom-trum” Rant of the Day, or things I hate: Spammers. Specifically blog spammers. Seeing bogus comments on our site from spammers trying to get you to buy stuff like Viagra pisses me off. If I want everyone to buy Viagra I’ll simply put a link to it and say something like “take Viagra and PR all of your WOD’s!” May blog spammers all burn for eternity!
Notes:
Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.
Welcome to Terry and Riche who started Elements yesterday with us!
Again Faster is sponsoring an Again Faster WOD Series that is a open to anyone who wants to compete with their Again Faster Competition Teammade up of top CF athletes. They will post a WOD for the week with their top times for men/women. If you want to try to beat the top time you must film and then upload it for judging. Simply put if you post the winning time you can win some gear. If you are interested click the link above to see how the competition works and to get more info.
Here’s a cool compilation video of their team of Beasts:
Sumo Deadlift High Pull (75#/55#) Push Jerk (75#/55#)
* Sumo must end with clear pull under chin and elbows above bar ** Push Jerks must be a jerk then fully stand; no press or push press or it’s a no rep!
This WOD specifically calls for Push Jerks to train the jerk. Thus the reason we enforced the rule of no pressing it up, even if it’s light. Training correctly at a lighter load should lead to a better technique when going heavier. The key to the jerk is not jumping up; it’s jumping under the bar and locking out in one distinct motion.
Click on the linkto the picture of the day on CrossFit.com and the explanation beneath it for how you should finish overhead in a fully locked out position. Minimize that tendency to over exaggerate the lumbar curve when finishing and pushing the head “through”.
Watch this video of a good split jerk at heavy weight. James Hobart at 305 pounds split jerk [wmv] [mov]
Notes:
Congrats and good luck to the group of you who officially started the Whole 30 Challenge today! It takes guts to make the commitment and discipline to see it through. Read here for what it is if you are unfamiliar with Whole9and their approach to clean eating and healthy nutrition. If you want to jump in it’s never too late to start now!
Pet Peeves, “Tom-trum” Rant of the Day or things I hate: Airlines that suck. Specifically airlines that suck at the following: a) Flying b) Flying you to your destination when they say they will c) Flying all of your belongings that you checked at the counter along with you to your destination. d) After losing your belongings showing that they care and will get off their personal cell phone call to explain why your bag is getting a nice tour of the bowels of DFW airport all night
Have a happy Thursday everyone! Be fast, be strong, and be epic!
Chalk this up to the first of a couple WOD’s slotted to help train for Fight Gone Bad V which we are hosting on 9/18. If you are planning to participate (along with CrossFit Redmond, CrossFit Belltown, CrossFit Basic, and Compound Fitness who will be joining us here) you will need to either raise some donations via a donation page, or bring a donation equivalent to our drop in fee ($15) in order to jump in the fight. If you show up that day and haven’t yet raised funds then we will ask that you leave $15 which 100% of it we will send in. While the original rules stated $150 in donations we are changing the requirement for our box to ensure a good participation while requiring less of a minimum. This does not mean that we don’t want to raise the most possible for the worthy causes we are fighting for; it’s just a realization that setting a high number likely would keep some of you home.
Constantly varied? Check our previous post to compare the below pic to see how Moe trains different rest positions. While you’re there look up your last results.
Notes:
Next Monday is Labor Day and the gym will be closed!
How often do we complete a WOD that goes backwards? I’m not talking about running backwards either (which by the way you have to see Kim’s crazy backwards running jump rope 200m run). Most WOD’s count down. Or the rep count stays the same each round or interval. Some are ladders where one exercise decreases while something else increases. For WOD’s that add a rep each minute on the minute those present a unique challenge in counting up but aren’t the same as going backwards. So in programming the week I thought we should try it. Make up a WOD (I wanted to test core and grip strength while using the run to spike the heart rate), then reverse the typical rep count order and see what it does.
My two cents? It works. It’s tough, it’s different. By starting with smaller reps early the ability to move through exercises either quicker or even unbroken drives up the intensity and pushes you harder. Being fresher allows you to complete the early rounds fast and turn it into somewhat of a sprint. For me the thought process changes from the typical “soldier on” to “don’t stop or drop it”. Judging by how gassed people felt, we will try this format again.
Want to work on your flexibility? Improve your range of motion? Rehab those pesky tight or painful muscles? Check out MobilityWod by Kelly Starrett and get your mobility on!
Laura working the Knees-to-Elbow:
Notes:
In case you missed yesterday’s post, we have updated our pricing. Check it out!
Our troops and sailors use CrossFit. Other armies should try it. I’m not quite sure that the Iraqi army is ready yet…
After careful deliberation and review of our business we are happy to announce that we will implement a reduced monthly pricing structure as of September 1st (if we decide to raise rates in the future we will keep existing members at the lower rate). We feel this is fair yet takes into account the broader economic picture while also allowing us to effectively offer a CF Kids program soon for our members.
The new rates will be as follows:
Monthly Unlimited Classes: $135 / month plus 9% tax (reduction of $15 per month)
Unlimited Couples Discount rate: $240 / month plus 9% tax (reduction of $30 per month)
Limited Monthly Classes 2 x /week: $90 / month plus 9% tax (reduction of $10 per month)
– Both members must be unlimited to receive couples discount – Works out to ~ $8/class for unlimited rate – Works out to ~ $11/class for limited rate
Military/LEO/Fire/Student discount of 20% available
Drop-in rate will remain $15 (for experienced CrossFitters) or just buy a shirt
Elements will remain $150 for new members and include the first month unlimited classes
Mish and Lena high five the new pricing while Don simply shakes his head in disbelief:
A Commitment to Value:
Add up what you pay for a gym membership plus a trainer and it simply doesn’t compare. We base our pricing on what we feel is a fair value. In our box, we value a safe and supportive training environment, good coaching, solid programming, and community. We provide an atmosphere that challenges the athlete in each of us while focusing on technique and safety first. We don’t want to just make you a number, we care about you. If you haven’t been in then we will email, call, and generally just harrass you! We will hold you accountable until you tell us otherwise. We get to know each of our clients and their strengths and weaknesses to know appropriate scaling of movements and loads. We monitor your progress and celebrate your milestones. Our workouts are thought out, tested and structured to fit into a bigger picture. We provide various outlets to share information, offer training guidance and education, and interact among members through our active website and social media page. We work to consistently offer, organize and participate in monthly events, races, challenges, clinics, workshops, and other competitions both within our gym and the broader CrossFit community. We value being active within the CrossFit community because we solidly believe that much of the great part of what it offers is just that, a community of like minded fitness enthusiasts that know that hard ass fitness is earned through intensity, sweat and work. We seek out gyms with core values such as ours and look for ways to share best practices, implement new training ideas and forge lasting friendships.
Most of all, Michelle and I (as well as all who coach at SnoRidge) live CrossFit. We have a pure passion for what it is and how it can benefit us and want to share that with others. We compete, we learn, and we teach. It’s not just about writing something on a whiteboard and starting a timer; it’s about seeking out and tackling a physical and mental challenge head on everyday and learning something about yourself in the process. It’s about high fiving, chest bumping, and having fun while doing it. When you join our box, you join our family. Each and every one of us brings something to the mix that motivates, inspires and benefits all of us. That makes us better CrossFitters and better people! We feel that is value. I personally haven’t found that many gyms out there that offer the same.
Remember: Anyone can be cool, but awesome takes practice. Keep practicing daily, we sure will!
Short video clip of our Fit 5 Fashion/CrossFit demo this past week:
We are hoping to get a more official video of the event soon that is being put together to show all of the performance highlights. If you want to see some pics then go to www.brickhousephotos.com; click on order prints and then select the lululemon event.
Moe demonstrating an outstanding push-up:
Read “Common Lousy Push-ups” from the CrossFit.com archive. If you have one or more of these faults slow down and work on your push-ups!
The blog is back! After an epic Thursday night (with our super successful CrossFit demo at the Fit 5 Fashion Show in Bellevue) we took Friday night to go out and enjoy some margaritas and food as a crew. The tequila I had sent me into that nice comfortable place that is not conducive to publishing coherent thought for the blog thus the missing post from yesterday. We are hoping to get some video of the event to share from the demo but I can honestly say we think it went very well judging by the feedback, screaming audience (over 700 people!) and comments from the other performers and lululemon crew. It was an amazing opportunity for all of us and a genuinely fun event. Special thanks to Jorge, Jana, Rona, Rob, Jenna, and Sean who cheered and represented SnoRidge for us in the crowd! It meant a lot!
Friday was a classic WOD that we pulled from the hopper that Michelle and I have both done several times. It is one that looks easy due to a light bar and somewhat manageable movements but 2 rounds in and you quickly realize how hard it is. Saturday was a great team WOD that breaks the Hero WOD Murph (done individually as RX’d) into a more manageable yet still challenging workout. Teaming up meant learning how to work together with your partner with fast transitions and splitting up the work to maintain fast pacing. Having both run meant everyone got to feel how different running a longer distance before and after a lot of reps really is.
Post WOD some of you took the challenge for max tire flips and loved it:
Group shot after the demo at the lululemon 5 Fitness Function (back row L to R: Allen, Eric, me, Mark, Jeremy; front row L to R: Nadia, Kelly, Moe, Michelle, Laurie, Kim)
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Don going airborne. Now that’s the way to finish the burpee!
Quote of the Day: “I finally figured out how to go down properly…wait that sounds bad!” ~ Rona
Yay burpees! Cristin asked me yesterday if we had a specific day every week that we programmed in burpees so she could avoid that day. Knowing today was “death by burpee” I could not lie. So I told her the truth, “NO there is not a SPECIFIC day. We mix it up. I’ll see you tomorrow!” I think she was not very happy when she came in today. She did however survive!
Proud parent moment. Ashley tonight did the WOD with the late crew. Staying to the back of the box, we matched burpee for burpee as each minute passed and I did the counting. Surprising me and maybe herself, she got into the 11th minute! And they were pretty darn good burpees all with a good jump and clap! To top it off after writing her name and result on the whiteboard she went and wrote my result up there.
Notes:
Reminder that Thursday all PM classes are cancelled this week 8/26. We will be performing in the lululemon 5 Fitness Fashion function in Bellevue. Details on the right hand side.
CrossFit Basic is also joining us for Fight Gone Bad V on September 18th. That’s four boxes total including us! (CrossFit Belltown, CrossFit Redmond, CrossFit Basic)
This article has great cues, pics, video and what “not” to do. Read up and translate it over to your squats, cleans and thrusters. One note: Unless the arms are broken, no Cross-Arm grip allowed. Ever. Period.
Front Squatting with Mark B. (who hit 315# today!)
