WOD – Page 586 – SNORIDGE CROSSFIT

SRCF Version 3.0 Grand Opening and "Team Grace"

“Tag Team Grace”:

In teams of 2 or 3 complete for time:
90 Clean and Jerks (135#/95#)

Rules:

Share a bar or scale accordingly
One athlete works at a time

Results

1st Wave:

What a fun day! We hosted our official Grand Opening party at the new box even though we have been in there full swing since February. After a morning at the St. Patty’s Day race (Kids 1K and Adults 5k) cheering on our kids and their “Usain Bolt-like” parents we moved over to the box for a party CrossFit style: Paleo food, WOD, socializing, and clothes shopping!

For those who ran the St. Patty’s Day 5k here are the 5k Race Results

Big thanks to all of you who came out as well as those new friends who dropped in with a fellow SRCF athlete to check the place out. Thanks also to all the judges, kid-sitters, cooks and clean up crew. Last but not least thank you to Petra and the crew from lululemon athletica for setting up a last minute trunk show. You all are first class!

It’s crazy to think we are in our 3rd box. I remember starting in the garage in early 2009 and applying for affiliation like it was yesterday. We still have the voicemail from CFHQ saved on our phone saying congrats on our affiliation. I can still remember picking up that first truckload of 6 mats and thinking it would give us a ton of space for dropping barbells. Two moves and a CrossFit sh*t-ton of stall mats later and we are on the next phase. We are excited about the years ahead and hope you are too!

Video of some of CrossFit’s elite crushing “Team Grace” at the Arnold Classic last weekend:

Watch more video of Mikko Salo on sicfit.com

Death by 10m Sprints

For Time:

50 Toes-to-Bar

Rest 5 minutes, loosen up and then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Results

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Mom Friendly? You decide:

One of these kids is not like the other:

Tomorrow is our Grand Re-Opening Day:

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 9am or 10am class!
11am-3:00pm Saturday (this will allow time for those who are running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run the WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
- We will run teams through the WOD all day
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
lululemon athletica Trunk Show:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm. Come shop!
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Wear your SRCF Shirt!

Additional race details are below or at www.runsnoqualmie.com
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Bodyweight Blitz

For time:

90 Double-Unders
60 AbMat Sit-ups
30 Pull-ups
60 Double-Unders
40 AbMat Sit-ups
20 Pull-ups
30 Double-Unders
20 AbMat Sit-ups
10 Pull-ups

Results

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WOD Demo:

Quote of the Day:

“Work your muscles with your training until they are thoroughly fatigued and train each bodypart as frequently as you can and still recuperate from the exertion. Train as long as you can and as often as you can, keeping recuperation in mind. Pick a repetition scheme that your mental attitude and body can tolerate. Perform each and every movement with proper form, with no exaggeration in the performance and let the training poundages take care of themselves, and they WILL increase in time, providing you do not bounce, or cheat, or heave . . . you have nothing to lose but your mediocrity.” ~ Anthony Ditillo

Notes:

Welcome to Chelley, Laura, Michele, Kim, Christen, Valentin and Maggie who all finished or are finishing Elements soon! Introduce yourselves – including to your coaches and get WOD’ding!

CrossFit’s Elite Athletes Take on the Arnold Classic from the CrossFit Games Open website

Announcing childcare! Duties as Required:

"Loaded for Bear"

Quote of the Day: “Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” ~ Jesse Owens

Brad back squats:

Strength WOD:

In 20 minutes, find your 3RM of the “Bear Complex”:

Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:

Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
Rest as needed between sets; remember you have 20 minutes.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.

Checkout WOD:

2 Minute Burpee Challenge:

Max reps burpees in 2 minutes

Results

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The “Bear Complex” sequence with Katie and Nan:

The CrossFit Games Open website is now live. We have 13 athletes participating this year! Besides Michelle and myself we have Moe, Mark B., Jeremy D., Pat, Rob, Rona, Jeremy O., Matt, Lucy, Sean and Don all registered for Team Squatch. On Tuesday 3/15 it’s “Let the Games begin!”

Two upcoming events this Saturday 3/12!

– SRCF Grand Re-Opening Potluck, lulu Trunk Show and Box Open House:

NO 10am class!
11am-3:00pm Saturday (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves as teams are ready.
- WOD: “Tag Team Grande Grace”
- Teams of 2 (or 3) complete 90 Clean and Jerks (135#/95# as RX’d) for time!
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
Trunk Show is a Trunk GO!:
- lululemon athletica mini-Trunk Show upstairs from 11am – 3pm
- Styles include:
- Women: groove crop, wunder under crop, groovy run short, cool racerback tank, run swiftly tech top, all sport bra or 50 rep bra, headbands, socks
- Men: core short, formula pant, run: response short, sideline short sleeve tech top, boxers, socks and waterbottles

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge: Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com
Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)
Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule

7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k

Heidi and Lisa get burpee-licious (Welcome Lisa and Ryan to the box!)

Double Trouble

For time:

35 Deadlifts (250#/175#)
45 Box Jumps (24″/20″)
1 Mile Run

Results

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Happy Birthday to Rob and Dan!

(this combo birthday WOD rep scheme represents their youth):

Trivia: the deadlift was originally called the “health lift”.

Pairing these movements made going for a “run” a bit more challenging. The focus was on deadlifting heavy enough where form was not sacrificed. If you cannot maintain a flat back, weight on the heels, chest up, and shoulders back while ensuring the bar travels vertically in a straight line then back those bumpers off. Ensuring proper form will keep you safe, build overall strength and ready to deadlift another day!

Read “How To Perform The Deadlift With Proper Technique” from mensgarage.com

Rob goes RX + with his “headstand push-up” while Mollie looks on in amazement:

Notes:

The 2011 CrossFit Games Site is live. Go here and check it out. If you are a competitor then get registered and join the team (search for SnoRidge CrossFit). There a couple of you still needing to get online and signed up. The Open kicks off with the 1st WOD announced next Tuesday at 5pm!

Congrats to Willy (who’s lost over 40 lbs since he started CF) for proudly hitting his 100th WOD tonight and joining the “100 WOD Club” (Note the T-Shirt). Natalie also joined the 100th WOD Club this week. Keep it up and get to 250 WOD’s!

Snatch and Run

3 Rounds for time of:

400m Run
15 Squat Snatch (75#/55#)
9 Handstand Push-ups

Results

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It’s not often I read an informative and balanced article on CrossFit for what it is, how it works, what the risks are if done wrong, and what attratcs people to it. This one does a good job of explaining it right. Plus they quoted one of our favorite peeps, Nadia from CrossFit Belltown!

“Addicted to CrossFit” by Dana Thompson, Seattle Women Magazine

Moe leading the class through the Burgener Warm-up and some Snatch practice:

Coach Burgener coaching the full Burgener warm-up like only he can:

Watch it, memorize it, practice it. Everyday. Before or after your warm-up. Watch your technique improve on overhead squats and snatches.

"Tiger Blood is all about details"

Quote of the day: “Details make the man, and woman. Tiger Blood is all about details.” ~ Kelly Starrett

Nan and the Overhead Walking Lunge (she is filled with Tiger Blood):

Rest Days aren’t all about doing nothing. As KStar of Mobility WOD says “if you didn’t train today, what steps did you take to set the stage for tomorrow’s training?” Rest days should include maintenance. Stretching, mobility, light movement, eating well, balanced sleep.

Many of you have difficulty getting into an open overhead position due to lack of flexibility. There are many techniques to working this. Here’s one video with a few methods with KStar and Chris Spealler. Take the time to watch and try these in the box.

Attention CF Games Open Competitors aka Team Squatch!

Read this and the link below CAREFULLY. Some of you have asked about how the team and individual scoring counts toward’s the team score. This spells it out. Our plan will be to try to see if we can get an official team to make it through the open as RX’d (3 men/3 women). Once you do not RX an Open workout you are no longer “in the running” (both as an individual and in the team competition). Let’s do this!

2011 CrossFit Games: More on Teams during the CrossFit Games Open: Everything you need to know about teams on the new site and in the Open

Team Thruster

In teams of two, complete for time:

100 Thrusters (135#/95#)

* Alternate between athletes every minute (only one works at a time)

* Starting at the beginning of each minute you must complete 5 burpees; with remaining time in each minute complete max reps of thrusters. Stop every minute to complete the burpees before continuing with thrusters

Results

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Lindsay thrusters while her teammates Amanda and Ziggy look on:

We are happy to announce EFT is finally set up! This is our preferred method of payment. Which means if you can get set up for us Michelle won’t have to send you a reminder email and you won’t have to remember to bring in a check!

Please complete the following steps if you haven’t done so already:

Click on the MindBody Badge link on the left site of the site (Under SIgn up and Pay Online)
On the MindBody welcome page, follow the steps to set up a profile
After you create a profile, select the “Online Store” tab
Select “Contracts/Packages” under the tabs on the right
Choose the correct package, then select the start date (beginning or mid-month) and click “I agree with the above terms”
Check out and enter your payment by credit card
Sit back and think “Winning. Everyday.”

If you want to enter checking account info for ACH monthly withdrawals or if you have any other questions or problems setting up this part, please set up your profile with personal info and let us know which option you want and we can help you set up the rest.

There are lots of cool things we can do with this program so we need all our members in there as we will get better at using the many features of the software for things like events, T Shirts, CF Kids, appointment scheduling, etc.

Notes:

From the land of the truly bizarre; human breast milk ice cream. Technically it’s free range right?

Ice-cream maker to make human breast milk treat – The Globe and Mail

Happy Birthday today to Rob! Here’s a shot from today’s training for the Games Open. (Don’t worry he will get a birthday WOD soon):

Some of the team tackling “Twins”:

"Freakin' Forty"

Happy Birthday Anna!

This birthday WOD is a spin on the “Filthy Fifty” and “Dirty Thirty”. For those who haven’t done those two rest assured you’ll get the chance.

For time:

40 Wall Balls (Hand Release)
40 Kettlebell Swings (53#/35#)
40 Jumping Pull-ups
400m Run
40 AbMat Sit-ups
40 Dumbbell Hang Power Cleans (40#/25#)
40 Overhead Walking Lunge (45#/25#)

Results

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Birthday Bash SnoRidge Style:

Quote of the day: “Can’t is the cancer of happen.” ~ Charlie Sheen

Don’t ever let someone tell you that you “can’t”. Put your mind to it, work hard and make it happen. Faith and drive can take you down new roads. Watch this video for a story on not listening to “can’t”:

“I Was Told I Couldn’t” with Euan Robertson – video [wmv] [mov]

Zombies Invasion or Overhead Walking Lunges?

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House:

NO 10am class!
11am-3:00pm Saturday 3/12 (this will allow for those of us running the St. Patty’s Day 5k)
Bring a dish and do a WOD. We will run a WOD in waves for those interested.
Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
TBD: Hope to have a lululemon Trunk Show upstairs during this time (cross your man-pri’s!)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

Additional race details are below or at www.runsnoqualmie.com

Pre-Registration (ends Monday, March 7th)
Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
5k — $25 (includes tech shirt)

Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)

Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)

Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge

Race Day Schedule
7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg
9:00 a.m. – Start of Kids 1k Run
9:15 a.m.- Start of 5k
10:15 a.m.- Awards Ceremony

Push It

5 Rounds for time of:

400m Run
10 Push Press (95#/65#)
20 Push-ups

Results

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Follow the Leader:

This post is very well put. It applies to all of us in the gym (including me who has not been planning my rest/recovery adequately and am now paying the price way too close to competition time). Read and reflect!

“How To Not Get Hurt Doing CrossFit” from CrossFit Aspire (NJ)