Get Back to the Bar

Seven rounds for time of:
10 Wallball shots (20#/14# to 10’/9′ target) 
10 Pull-ups

Adriana_WB Jeremy_PU

or 

Take #2 of the CrossFit Games Open WOD 11.1

Andrea_Open WOD

Results

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Compare to Previous Results

Big Saturday class today! Looks like the 0930 class time works. As the weather improves it will soon be time to take advantage of the sun and get outside for a team WOD on Saturday.

Also congrats to Rona who has completed her 1st day of her CrossFit Level One Certification! A few of us were able to drop and watch her finish the day with “Buddy Fran” which is Fran x 2 alternating work with a partner. Tomorrow is day two. Have fun and do great things!

Check out the Leaderboard in the Games Open so far. Look who is in 1st place in the world right now for the Men’s Masters. Go Pat!

If you haven’t submitted your score yet do it now. Week 1 of the Games Open has been extended another week. There will be no new WOD posted this week and it will extend the Open out another week. WOD 11.2 will be posted March 29 at 5pm. If you want to do WOD 11.1 again you can this week per the Open schedule and resubmit. Check the following story on the Deadline Extension for details. Crazy to think there are over 20k people registered.

Coaching and Judging Open WOD Pt 2

Arnold at the Arnold Sports Festival by Rogue Fitness – video [wmv] [mov]

"Christine" and Push-Up Standards

3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box Jumps (24″/20″)

Results

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Row, Lift and Jump = Get Fitter:

Christine_Matt Rows Christine_Gloria DL

Who enjoyed today’s benchmark “Christine”? This one is a gasser that robs your box jumps.

Remember the regular Saturday Class is changed to run from 9:30 to 10:30 for the duration of the Open! Open athletes will have from 11am to 1pm to complete the Open WOD. Please note these times.

Bloodied but definitely NOT beaten. Pat and Sean after the Open WOD tonight with some fresh wounds:

Sean and Pat_Post Open WOD

Notes:

Push-up Standards. Watch and analyze YOUR push-ups. What faults characterize your push-ups? Your coaches see them every time we do them. Work on fixing them, we will work on enforcing the standard. 

  

Happy St. Burpee Day!

Strength WOD: 

Back Squat
5/5/5/5/5

Checkout WOD:

For Time:

100 Burpees

(Newbies complete 50 Burpees) 

Results

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 Quote of the Day: “P90X = Man Aerobics. CrossFit = Elite Fitness. Call us when you are ready to stop dancing around your living room.” Outlaw CrossFit

St Paddy's Day Squat

Cristin Back Squat Burpee King

New gym rule. Gum is allowed but has ONLY three acceptable locations: 

  1. In the wrapper
  2. In your mouth
  3. In the trash

Where it does NOT belong:

  1. On the floor or stall mat
  2. On the equipment
  3. On the bottom of someone else’s shoe

This bad habit has occurred far too often. I hate it. So does Michelle. Therefore this will not be tolerated and will be punishable by your choice of a) death or b) burpees.

50 Burpee penalty will be the warm-up and apply to the entire class for the entire day after any gum is found not in locations 1-3 above. We are not interested in who did it. We are interested in keeping our gym clean, everyone’s shoes gum free, and the rest of you safe so that Tom does not need to kill anyone from having to scrape gum off the floor mats or buy a new mat. They are expensive. 

If you are chewing gum during the WOD and don’t want it anymore, then walk to the trash can and throw it away. Your time will keep going. That is on you. Do NOT put it on the floor or equipment. I am sure you would not want someone coming into your house, chewing gum and then just sticking it on your counter or floor because they were too busy to throw it away.

Back Squat Sequence with Michelle (Note bar path travels vertically):

Back Squat _M - 1 Back Squat _M - 2 Back Squat _M - 3 Back Squat _M - 4 Back Squat _M - 5

Open Workout 11.1 with Jason Khalipa (2008 CF Games Mens Winner):

   

"CrossFit Games Open 11.1"

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Results

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Don hits WOD 11.1:

Don_Open WOD 1

Judging…still judging:

Rob and Lucy_Open WOD 1

Today we kicked off the CF Games Open (which runs the next 6 weeks) and everyone got a chance to come in and do the WOD. Whether you are competing or not, each week we will program the Open WOD on Wednesday for everyone to have a chance to complete it either scaled or as RX’d. Later in the week the competitors only on Team Squatch will get additional opportunities on Friday and Saturday to complete it too for competition.

If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Wednesday is your only chance!

The community and camaraderie of our box was on display as the evening classes had a big group and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep. 

Notes:

WOD Demo with Laurie Galassi – video [wmv] [mov]

The History of the CrossFit Games by Roadside Entertainment forReebok – video [wmv] [mov] [HD mov – Download Only]

Worth reading! Shocking, a study finds that gluten basically sucks! 😉 At least it’s in the mainstream media now.

Clues to Gluten Sensitivity – Wall Street Journal

Clean Ladder

For Time:

10 Power Cleans (135#/95#)
200m Run
9 Power Cleans 
200m Run
8 Power Cleans
200m Run
7 Power Cleans
200m Run
6 Power Cleans 
200m Run
5 Power Cleans
200m Run
4 Power Cleans 
200m Run
3 Power Cleans 
200m Run 
2 Power Cleans 
200m Run
1 Power Clean
200m Run

Results

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Mark Cleans and John Runs:

Power Clean_Mark John_Run it in

The CrossFit Games Open starts tomorrow! The Open WOD will also be the WOD for the gym each Wednesday so that everyone gets a chance to do the WOD’s that competitors are doing. After a few glitches it has been announced.

Tomorrow’s WOD is:

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

WOD Demo with Laurie Galassi – video [wmv] [mov]

The Power Clean with Sean:

Power Clean_Sean - 1 Power Clean_Sean - 2 Power Clean_Sean - 3 Power Clean_Sean - 4

Coaching Tip: Getting in the Set Position with Gloria

Set Position

  1. Bar 1″ from the shins
  2. Grip barbell with hands outside of knees
  3. Flat back or maintain a lumbar curve
  4. Knees flush with elbows
  5. Hips above the knees
  6. Shoulders slightly in front of the bar
  7. Neutral neck
  8. Clear your head and think “WINNING!”

"Happy Birthday Pat!"

Pat turned 46 yet still WOD’s like a 20 year old. Crazy!

Compete 3 or 5 Rounds of 46 Seconds each of max reps of the following exercises:

Chest-to-Bar Pull-ups
Box Jumps (24″/20″) 
Kettlebell Swings (70#/53#)
Double-Unders
* Rest 1 minute between rounds

Results 

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Pat and his birthday WOD gang:

Pat and the Gang

Today’s WOD was meant to be a 5 rounder. I messed up. My apologies to Pat (although for those who did 3 you are probably grateful) for typing the WOD description to say 3 rounds and confusing our AM coaches. For those who wanted to do 5 rounds but only did 3, then you can either do 2 extra rounds tomorrow or next year’s birthday just add 2 rounds to whatever WOD we dream up. If you are okay with it, consider it a birthday gift from Pat to all of us that we didn’t need the extra rounds to make us reach for that bucket.

Also congrats to Steph for reaching her 250th WOD today! That means she earned her shirt. Chest bumps and high fives!

KB Swings and Jumps:

Eric_KB Swings and everyone jumps

Notes:

Team Squatch: All Competitors see yesterday’s post!  Also please watch this video below and post a reply to comments that you have watched it prior to the Open starting.

This is how we will judge. It’s important that each of you understand this. 

Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]

For judges, we appreciate the offers for help; since we only need a handful we will only be asking some of you directly to act as judges during the Open. If you are asked we will expect you to be familiar with the strict movement standards, as well as be able to spot proper range of motion, no-rep and correct deficient reps, and communicate clearly what the count is or what needs to be fixed. 

That said cheerleaders are always welcome! Please feel free to cheer your fellow Team Squatch members on!

Games Open Info for SRCF

ATTENTION: Schedule Change:

For the next 6 weeks (3/19 to 4/23) the regular Saturday Class will be 9:30am to 10:30am!

CF Games Open: 3-2-1 Go!

CF Games 3-2-1 Muscle up

2011 CrossFit Games Open Process and Schedule:

  • What is the CF Games Open? It is a 6 week Worldwide Competition that begins the process of finding the “Fittest Man and Woman” 
  • Dates and Schedule: The Open begins Tuesday March 15th at 5pm PST 

    • Open runs for 6 weeks: 3/15 to 4/24
    • Each Tuesday the WOD is announced for the week (Tues 5pm to Sun 5pm)
    • Athletes have two basic options: Film each WOD on your own with a judge or go to a registered CF Affiliate and be judged
    • Enter your results to a website that ranks everyone by region and the world
    • Top 60 men, 60 women, and 30 teams advance to compete in the Northwest Regionals at the Puyallup Fairgrounds (June 10-12)
      • NW Region is comprised of WA, OR, ID, MT, WY, AK
    • Top Regional competitors worldwide advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse
  • Registration: All athletes must register on the Open site (link below) NLT than 3/15

    • After registration join the team “SnoRidge CrossFit”
    • WOD’s must be done “As RX’d” each week or you are OUT of the running!
    • Each person’s score will help the Team!
  • Cost: Open is $10 per athlete

SnoRidge CrossFit Team Squatch Participation and Rules:

  • Schedule: 

    • Each Wednesday the WOD for the box will be the CF Games Open WOD for that week 
    • Competitors have the following options to officially complete the WOD for the week:
      • Wednesday 6-8pm 
      • Friday 5-7pm (Saturday Alternative)
      • Saturday 11am-1pm
    • Make-ups for emergencies as they arise, please adjust your schedule for the next 6 weeks
  • Judging and Results: 

    • You will be assigned a judge if you are a competitor
    • Judging to strictly follow the standards that CF publishes for each WOD
    • No-reps and corrections will be clearly communicated for the athlete to correct

Judge

  • Non SRCF Athletes:

    • non-SRCF athletes registered for the Open are welcome each Friday during the 5pm/6pm class times
    • Judging will follow above guidelines
    • MUST pre-register with us via Mindbody online or email in advance to complete the Open WOD for the week
    • Drop-in fee of $15 per WOD
  • Fans:

    • Register as a fan for free and you can customize your experience on the site to track athletes/teams and to comment on articles, videos, and photos

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

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1st Wave:

Tag Team Grace

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!

Team CF Basic Team M and Jon
Team lulu IMG_8641
Lulu's

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:

Hey Ladies_10m Sprints

One of these kids is not like the other:

Jeremy and his Ladies_10m Sprints

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