Category: WOD

"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

View this photo

Birthday Bash SnoRidge Style:

Anna's Birthday Party

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?

Overhead

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 7th. 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 11th 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

View this photo

Follow the Leader:

Follow the Leader

Mollie_Push Press John_Push Press

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)

Jeff Pushes

Front Loader

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For Time:

1000m Row 

Followed by 21-15-9 Reps for time of:

Front Squat (135#/95#) 
Back Extensions (Sub Good Mornings 45#/33#)

Results

View this photo
View this photo

Quotes of the Day:

“Bring me a challenge. Somebody.” ~ Charlie Sheen

“We loves the Moe.” ~ Amanda, SRCF

Silhouetted

This is what we want you to look like in a front squat (either Heidi or the front loader truck):

Heidi_FS McNeilus-Front-Loader

Keep that load up high in the rack position and put your weight on your heels (or tires)!

Read: “The CrossFit Games Are Stupid” by CrossFit Montgomery County(MD)

Notes:

Two upcoming events on Saturday 3/12!

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

  • NO 10am class!
  • 12pm-3:30pm Saturday 3/12 (this will allow for those who are 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 (currently finalizing details)

– 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 7th. 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 11th 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

    Pat gets fancy on Strength Days:
    Formal Spot Pat Gets Fancy

Preparing for the 2011 CF Games Open

21-15-9 Reps for time of:

Sumo Deadlift High-Pull (95#/65#) 
Overhead Squat (95#/65#) 

Results

View this photo
View this photo

“Just Pick It Up”:

Just Pick it Up

Cathy_SDHP Steph_OH Squat

2011 CrossFit Games Open update:

Judging at the CrossFit Games Open [wmv] [mov]

The 2011 CF Games Open begins March 15th at 5pm PST and runs for 6 weeks. Several of us here at SRCF are competing (and have been training for a few months together), all with individual goals in mind. Together our individual performances will allow us to also compete as a team, with hopes that we can advance either a team or individuals to compete in the Regionals (June 10-12); as well as hoping Pat advances from Sectionals to the CF Games in his age bracket of the Master’s Event. With two weeks left to “go time” many of us are to gearing up for a fun 6 weeks. Each week CrossFit HQ will announce the Open WOD for the week that everyone around the world can perform as RX’d to compete in.

Athletes have two basic options during the Open. Film it on your own with a judge or go to a registered CF Affiliate and be judged. Results will be entered to a website designed to rank everyone by gender and region. Top 60 men, 60 women, and 30 teams will advance to Regional Competition. From there the top Regional competitors worldwide will advance to the 2011 Reebok CrossFit Games at the Home Depot Center in Carson, CA to compete with a $1M total purse. 

How will judging during the Open work? See above video. We are opting in as an affiliate. We will judge strictly to the established standards that CrossFit publishes each week for the Games Open WOD. No deviation. Each athlete will have a judge. No-reps and corrections will be clearly communicated for the athlete to correct. Twice a week we will have a specific time for our own athletes who are competing to complete the WOD and be judged for their performance. Coaches included.

We will also post one time a week for non-SRCF athletes to register with us via Mindbody online or email in advance to complete the Open WOD for the week. Non-SRCF CrossFitters must register for the Open on their own and pay our drop-in fee of $20 per WOD. More details to come…

Awesome ALERT:

Get the water cooler tested. Today we saw Josh get muscle-ups and Laura get kipping pull-ups! “Contests” (ask Rona)!

Josh_1st Muscle Up

Laura_Got Pull-ups?

Strictly Speaking

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

5 Strict Pull-ups (Overhand Grip Only)
10 AbMat Sit-ups
15 Air Squats

Results

View this photo
View this photo

Strictly Speaking

Michelle threw a curve-ball today. She raised the bar on the strict pull-ups by making them overhand only. My reaction this afternoon was admittedly poor, mainly because I had a set strategy in my head for doing both under and overhand grip pull-ups in the WOD. After voicing my displeasure, Michelle told me to deal with it because that is what the other classes did. I was still not happy but tough shiitake. The message was clear: Unknown and unknowable, constantly varied, or HTFU (in Army speak). Or in Michelle’s speak: “Seriously? What EVER Tom”. I remembered the rule of “no whining” and got to work. In fact I owe my burpee penalty tomorrow. How did it turn out? It forced me to work on a weaker dead hang pull-up grip and was overall good training. The WOD was more challenging. So officially “Michelle was right and I was wrong”. That is now on record. And Michelle will likely take every opportunity to remind me of this!

Notes:

“Don Hasselbeck: My CrossFit Story“, CrossFit Journal preview video [wmv] [mov]

Matt Hasselbeck’s Dad (former NFL player himself Don) does CrossFit. He is also a Sports Marketing Executive for Reebok that is working with CrossFit as part of the new Reebok/CrossFit 10 year sponsorship deal. It’s interesting to note that several other former NFL players CrossFit. John Welbourn owns CF Balboa and both created and runs the CrossFit Football program (certs and website). Andy Hendel owns CF Charlotte. Lorenzo Neal co-owns a box in CA. Grant Wistrom co-owns one in Missouri. 

Announcements:

  • Welcome to Jason and David who just recently completed Elements training!

Payment update:

  • We are going to be switching to online software called Mindbody Scheduler to use for payment of dues and other things like Elements, Event sign-ups and CrossFit Kids registration (CF Kids coming in April). 
  • Mindbody is now active on the left hand side of the site.
  • Please create a profile and input your billing information. You can pay via credit card or EFT via your checking account (so if you pay by check now it’s no different and more convenient). 
  • If you are more tech savvy go ahead and add your autopay schedule for your membership. You can set your start date to match either the 1st or 15th depending on when your dues are due. If not let us know and we can help get you set up. 
  • This will become our preferred method for billing moving forward.

Games Worthy

3 Rounds for time of:

30 Push-ups (Hand Release)
Rope Climb (15’/12′) 
21 Overhead Squats (95#/65#)
Rope Climb (15’/12′) 

(There is a 12 Minute Cap on WOD #1)

Rest 3 Minutes; then Complete

3 Rounds for time of:

30 Toes-to-Bar
21 Ground-to-Overhead (95#/65#)

(There is a 10 Minute Cap on WOD #2)

Results

View this photo

These two WOD’s are influenced by the Final Individual Event of the 2010 CF Games. We slightly modified them to make up for not having a 15ft. wall to climb over as well as using longer time caps to allow everyone to get more work done.

A few pics from the 2010 Games Final Individual Event last year. Can’t wait to go back again for another “epic-cation”:

Chan and Mikko

Camille_OHS

Froning racing to finish

Toes2Bar

Ground 2 OH

Up and Over

“Women Of The 2010 CrossFit Games” – video [wmv] [mov]

Last Chance for the Early Bird Special on CrossFit Games Tickets

Power Stroke

3 Rounds for Time:

500m Row 
21 Hang Power Snatch (75#/55#) 

Results

View this photo

Rowers Ready

Today’s WOD focused on a basic Olympic lift. The hang power snatch is a stepping stone to the power snatch from the ground and also the snatch (squat). Learning this movement will help you become more efficient at getting a barbell overhead (or any weight) and put you directly into a position to overhead squat it. Who gets tired of the “power clean, jerk, rack, move your grip out and jerk it again” combo to get ready to overhead squat? Learn to snatch.

Speaking of going overhead, tomorrow will be just that. Times two. We are going to run through two of the 2010 CF Games Final Event WOD’s (one will be slightly modified). Get ready to overhead squat, climb, go anyway overhead and hit those abs. Two WOD’s back to back with a time cap. They will be short, fast and intense. Do as much work as you can in the time limit. Get smoked, have fun.

2011 CrossFit Games Regional Boundaries Announced

Notes:

Amanda sent us this “Grande Awesome” email and she was cool with us sharing:

“I’m feeling especially introspective tonight 😉  So I thought I’d share what has been bouncing around in my head for the last couple months and has become crystal clear in the last couple weeks.  I really struggled at the first 2 weeks w/ the “stop the slop” challenge – I’ve done countless nutrition challengs in my life.  However, January is always a horrible month for me.  My family is from the midwest & east coast; visits leave me missing them… On top of that this year I was sick for part of the month & had a hectic work schedule.  But then I took a step back and looked at what has made the big difference in my life since Fall of 2010 and pulled it back together… I wanted to share.
 
Thanks for what you both do & caring about pushing your “peeps” to their potential.

I’ve never wanted to lose weight to be able to do a pull-up w/out a band.  I’ve never wanted to be slimmed down so I could run a faster 400 M or bust out push-ups.

To be clear, I’m not new to being athletic, I’ve been running for over 10 years – I’ve done a marathon, several halves, and countless 10K & 5Ks.  Losing weight and getting in shape was the result of the running and sure losing weight meant I could go faster, but I cared more about how I’d look at the end.

Exercising and eating good to actually feel better & perform better is a huge change.  A change that is much more intoxicating then just looking good.  If I had only figured that out a long time ago I’d be a much happier person today.

I’m getting it now… It has taken awhile and I didn’t understand right away.  But with every PR, every struggle through a WOD, every proud moment I have – I get it.

Eating “paleo” isn’t some kind of punishment to lose 10 lbs; it is the fuel that makes me feel good & get through a WOD feeling strong.  Even odder to me – I can’t imagine not having my Squatchers & amazing SnoRidge CrossFit box to go to. I’ve always been a solo artist, actually getting excited to go see my coaches & friends is a unique experience for me.  One I really enjoy 😉

I’m not perfect – I won’t give up pizza for the rest of my life 🙂 but the work I put in pushing myself & eating healthy has a different payoff nowadays.  One that is much longer lasting than a goal weight.”

1st Pull-up!

This feat from yesterday deserved it’s own post. (Also I forgot to import it from the camera last night when I did the WOD recap). Wool hoot and Contests (Rona-speak for “woo hoo and congrats” to Lindsay for nailing her 1st of three kipping pull-ups last night! She’s been working hard for this. Awesome sauce!

Lindsay joins the pull-up club:

Lindsay_1st Pullup

"Death by Burpee"

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.

Results

View this photo

Read: “It’s Just Exercise (Part II)” by Melissa Urban of Whole9 

Today’s “Great Day Summary” is presented in captions and photos:

The Burpee King Matt who did so many damn burpees it had to be witnessed:

The Burpee King

and the Burpee Queen Rona (who is sharing the title with Moe as it was a virtual tie since she did an extra 2 burpees in a previous round when she lost count):

Burpee Queen

What is virtual shoveling? Well it was in the warm-up today (nice one Mark!) and Hailly provides a demo:

Virtual Shoveling - 1 Virtual Shoveling - 2
Virtual Shoveling - 3 Virtual Shoveling - 4

Matt was so on fire tonight he actually worked in trick burpees during the WOD like this “360 Burpee”:

360 Burpee 360 Burpee 2 360 Burpee 3 360 Burpee 4

Rona showing off why she crushed this WOD and PR’d today! It was her never quit attitude!

Burpee Love

Spent

We were visited today by Tom Ashby who is a friend and coach from CrossFit Lakewood, CO. It was awesome to have him come see the box, meet Michelle, Ash and our peeps and all workout together:

Group shot with Tom A