Feats of strength!

Strength Day and Relay Races!

(7 sets of descending reps of shoulder press; goal is to add weight each round to find 1 rep max (1RM); rest as needed)

8 Rounds of 50m sprints for time


Great effort incorporating a strength day into the week. Everyone found their one rep max of strict shoulder press today. Remember that number and use it to help determine your other max pressing movements. We will revisit strength training with the other barbell lifts in the future. Building strength will allow for greater work capacity which leads to faster WOD times and recovery, as well as better technique and control. 

Dan’s very impressive 195# and Lorri and Lyndi both hitting 80# on their 1RM shoulder press were just some of the highlights today. The other highlights being how everyone cheered each other on, spotted and just kept it flowing lift after lift. Finishing with sprints was a fun way to get some conditioning in.

Oh and Happy Birthday Jim! Don’t think we won’t get your birthday WOD in.  

Travis Press
Dan Press Heavy  Lyndi Press
Zach Press  Jim Press
Bonnie Press  Jorge Press

"Eli's 26!"

Ouch. Just ouch. That pretty much sums this one up. Right about the part where you hit the med ball cleans.

For time:

Run 260m
26 Hang Power Cleans (95#/65#)
26 Burpees
Run 260m Backwards
26 Power Cleans (95#/65#)
26 Medicine Ball Cleans (20#/14#)
Run 260m
26 Squat Cleans (95#/65#)
26 Dumbbell Power Snatch (40#/25#)


Happy Belated Eli! We hope you liked your present. No one else seemed to.
Eli BDay WOD
Watch this video from the CF main site on Fight Gone Bad IV fundraiser preparation around the country.
[mov] [wmv]
Watch it to the end and read the note. One in four. Sobering. My dad beat it.
For the late crowd you may want to bring a towel and a water bottle. It gets warm in here from the afternoon sun. 
See yesterday’s post for Ocotober events and please post to comments on what you are interested in! One other event we forgot to mention was having a rowing class by Rob and Lucy. They graciously have offered their time to instruct proper rowing technique to all of our members. We all can benefit not only from their expertise but their trained eye as they are both former competitive rowers.


4 Rounds for time of:

400m Run
25 Kettlebell Swings (53#/35#)


Welcome Bonnie (shown completing Elements), Tom, Bruce and Richard who all are joining us:
Bonnie_Elements Part Three
September seems like a month of events, challenges and birthdays. Everything from opening the new gym, holding Sunday park workouts for lululemon athletica in Bellevue Square park, celebrating several upcoming birthdays [WARNING! WOD Alert!], having the follow-up WOD for the “Grace Challenge”, and the Fight Gone Bad workout fundraiser on 9/26 we will be a bunch of busy CrossFitters!

If that isn’t enough for you then October will be equally chock full of nuts. Of the paleo variety. We are putting a few things out there to gauge interest levels. See below and post to comments if interested.

One: Nutrition Session – We would host a Saturday morning set aside for a session geared around crash diets vs. lifestyle change, paleo and zone eating and the effect on you as an athlete, types of foods to eat and avoid, eating pre and post WOD, sugar and high glycemic foods and their effect on you, and other topics. Who knows maybe even a light paleo snack bar afterwards! A few of you planted this “seed” in our heads (paleo terminology – eat nuts and seeds).

Two: Salmon Days Rotary Run 5k run – Lyndi, Amanda, Lucy and Lorri all talked about running this race. It’s on Sunday 10/4 at 9am. There is also a 10k. For those who want to run we could create a SRCF Team for you to register as part of.

Three: Halloween WOD! We will be having a “trick or treat” WOD on Hallows’ Eve (10/31) in the morning. Costumes required (we aren’t kidding)! Plenty of time to get a workout in and then gorge yourself on sweets. Oh wait, never mind that part because after the nutrition session you won’t eat candy anymore.

Fight Gone Bad fundraiser status: We have raised $854 as a gym for two great causes (Athletes for a Cure and The Wounded Warrior Project)! Donations on behalf of our gym can be made here.

Fight Gone Bad

The dry run. Today was our first official WOD in the new box! As I sit here typing (and Michelle steals my wine) I cannot believe what I just typed. The NEW BOX. Weird, but very cool.

3 Rounds of Max Effort for 1 Minute each of the following exercises:

WallBall (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jump (20″)
Push Press (75#/55#)
Row (for Cal)

Continuous clock with 1 minute rest between rounds.  Score total reps.


Movement Prep before the WOD:
SRCF: 1st Day at New Box_Fight Gone Bad - 04
It was a great turnout and and even more fun for the gang that went to Zoka for coffee afterwards. We look forward to the re-match with the “Fight” on 9/26 for the fundraiser (link to the right). We want to thank all of you for coming out over your holiday weekend for our first day at the new gym. We especially want to thank everyone for their help this weekend as well as Deb for helping as a scorer.
View this slideshow of the WOD and the new box:


Burpees in the rain!

Today the weather was lulu. Crazy. Wet. Gray. Cool. Seattle-ish. All in all it was normal for here. Perfect for an outdoor workout. We held a free WOD in the Bellevue Square Park with lululemon athletica today. Despite the downpour, we had a good crowd and Amanda came out to show us some love and do some burpees. Thanks Amanda!

09-06-09 lululemon WOD  Lauren lulu lemon_Burpee
Sunday WOD Gathering
The Fight Gone Bad Fundraiser is right around the corner. It will be 9/26 and we will be participating. Create your own fundraising page (link over on the right) or donate any amount to our page for two important causes. We will be getting acquainted with this WOD soon so that everyone is ready. 
Watch here for a good video on why we are supporting this. 
[mov] [wmv] [ipod]
See you all tomorrow morning at 10am for our only WOD of the day. Make sure you go to our new address at 8016 Bracken Place, Snoqualmie.

Chapter Two

Chapter One ends: Dismantling the SRCF Garage

The garage gym has been broken down. In one sense a sad day to see it empty (for the most part) but as Justin said today “It’s not sad, its a new chapter”. He was right. We are now beginning chapter two (or version 2.0)  of this young CrossFit affiliate and glad you are all along for the ride. 

The gym is starting to take shape and should be ready for our first WOD there on Monday at 10 am. After a long day for us over there and well after the little one went home with mom for bedtime I had to run a “test WOD”. Suffice to say there is more room and it felt great. Okay it felt great after the WOD, but you know what I mean.

My First WOD at SRCF ver_2.0
We will be at lululemon athletica tomorrow in Bellevue Square running a free Intro to CrossFit class at 9:30am. We would love to have you stop in. We’ll be there every Sunday this month.

If you are coming to the Monday 10am WOD please post to comments so we can see how many of you are planning on it (we will only be running a 10am class time on Monday due to the holiday).

Push, Pull and Run

7 Rounds for time:

200m Run
10 Dumbbell Push Press (40#/25#)
10 Kettlebell Sumo Deadlift High Pull (53#/35#)


Our morning crew with their bucket (no one used it, don’t worry):
Friday AM Gang
The dismantling has begun and we are moving things over to the new gym. We will be getting more done tomorrow and setting things up. We wanted to say thank you to all of you who have stopped by, offered help, donated items (like the cool train-set table for the kids area), and helped load and move items today (Gregg, Curtis, Lyndi and Eli).
Class will be at the new location starting on Monday at 10am. Address is 8016 Bracken Place in Snoqualmie Ridge. It’s in the commercial park opposite the retail/grocery area.
Also Sunday at 9:30am we will be running a free CrossFit WOD at the Bellevue Square lululemon athletica location. Click on the link for more details (also over on the right hand side of the web page). Come by and work out, check out some cool clothes in the store after and network with people who are looking to discover what CF is all about.
Tom motivating the movers:
Slavedriver and his reindeer

Mad Max

Max Reps in 10 minutes of:

Front Squat (75#/55#)


Front Squats (Note the various positions of elbows, wrists, knees, and chests):
JimC_Front Squat DebL_Front Squat JimM_Front Squat
Justin_Front Squat

Wrist flexibility. It’s a key to good form and technique in Olympic weightlifting or any type of barbell exercise. In the squat movements it allows you to receive that bar into the proper rack position and safely hold the bar in a natural “shelf” on your upper chest and shoulders with the fingertips loose to control the bar. Many of you complained of how your wrists hurt mid-way through the WOD. Stick with the “elbows up” and the bar back on your fingertips, it will improve and the flexibility will come. 

Front Squat cues:
  1. Stance = Shoulder width
  2. Bar racked on “shelf” of upper shoulders 
  3. Elbows high, wrists cocked back with loose fingertips holding bar 
  4. Maintain lumbar curve
  5. Squat back and down below parallel 
  6. Think “Chest Up!”, fight falling forward by keeping elbows up 
  7. Stand up with open hips
  8. Eyes on horizon 
Deb and Adriana did their first WOD RX’d today! Congrats! It takes time and a little patience to progress up in weight, range of motion or technique to get to a RX’d WOD. Scaling is a good thing. Just as you learn anything in life, it takes practice.

Here’s a link to a good front squat demo (with horrible music) on the CrossFit Exercises and Demo section: [mov] [wmv]

This should give you a visual of what is good and what is poor form.

We start moving equipment this weekend. The bulk of equipment will go over tomorrow late afternoon. On Monday we are planning to host a 10am morning WOD. That will be the only WOD for Monday due to the holiday. Please come and afterwards we all plan to invade either Mike’s Grill or one of the coffee shops for a bite to support our local businesses.

Last but not least, Deb S. finally passed the kidney stones that have been causing her pain. Click here to see them: View this photo

Burpees are back

Quote of the day post WOD: 
Bridget, “Lucy, you make me want to throw up!”
Lucy: “I’m think I’m flattered, but I’m not sure.”

For Time:

21/15/9 reps of the following exercises
Row for Calories
Box Jumps (24″/20″)

Elements Results

Jana Box Jumps Jorge Yay Burpees
This was a fast WOD that taxed the cardio respiratory endurance and worked the legs. It was supposed to be heavy push presses instead of box jumps but we ended up including box jumps (due to a miscommunication). At least this way you get to practice them for Fight Gone Bad in a few weeks. (Plan on attending 9/26 and also keep getting donations). Speaking of box jumps, congrats to Jana for getting her first box jumps tonight! Not only that but after the WOD she worked up from 12″ to 17″. It’s all in the head sometimes.

We also want to welcome Molly and Caroline who dropped in for the morning class as well as Bonnie and Tom who started Elements with us tonight and will be back for more tomorrow. Way to get through that first eye-opening WOD! 

The pull-up cage shipped. We also got the third rower and new box jumps in. More to come. Thanks to everyone for the offers of help and donations for our kids area. This will be a busy weekend but our plan is to hold a WOD on Monday at 10am. Stay tuned!

"Happy Birthday Neil"

Neil’s Birthday WOD. Happy belated (It was last week)!

4 Rounds for time:
8 Dumbbell Thrusters (40#/25#)
22 Kettlebell Swings (53#/35#)
36 AbMat Sit-ups

It’s your birthday!
Neil Running
The birthday WOD. You will find them probably at any affiliate. They are our gift to you. Really they are a present; a surprise even. Think about it. You drive to the gym, unknowing what’s in store. You come in, do the usual meet and greet, and feeling the butterflies you look at the whiteboard. Then you see “Happy Birthday: Your Name Here”.  Written beneath it is a tough WOD with at least one or two things you dislike and one or two things you do like along with numbers you likely don’t see much in a workout. The programming is usually based on the month, day, and year as well as your age. We try to be creative and we make it hard. How is that NOT a great present?
Jim C., Lucy, Deb L., and Bridget put their hands up for Neil!
Neil BDay WOD AM class
Speaking of surprises, the new box was inspected today so it’s one step closer to moving equipment. We are working with the city for an updated license so if it works out then on Monday we are going to host the first class there. Monday’s schedule will likely be one AM time slot to run a large class since it’s a holiday.

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