Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row


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Day 8 of the Burpee Challenge!

Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…

Bruce rowing hard:

Bruce Rowing Hard

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…

Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]


Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.

On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out.  Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.

We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.

Boxed In

Push Press


Work up to your 3 Rep Max

Immediately after complete AMRAP (As Many Rounds As Possible) in 15 minutes of:

12 Push Press (75#/55#)

10 Box Jumps (24″/20″)


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Day 7 of the Burpee Challenge! Don’t fall behind early!

Post WOD ritual:


Erin_Push Press Lisa_Push Press

Strength WOD’s are done upfront specifically to address lifting technique and form while getting stronger and working towards a max load for a set number of repetitions. These are intended for you to measure your strength relative to your ability. You are simply strong enough to do it correctly or you are not. It does not matter what someone else can or cannot do. It only matters what you can do. While you may be great at deadlifts you could suck at the press. Heavy overhead squats could be easy while heavy back squats are a struggle. Use these WOD’s to refine your lifting technique and to learn and push through your limitations safely. That way you are prepared to grip it and rip it when we yell “3-2-1 Go!”.

Tips for the push press:

  1. Vertical dip (1/4 squat), bend the knees, imagine your butt and back sliding up and down a wall.
  2. Chest stays up and does not dip forward.
  3. Explode up and pop the hips open and initiate the press.
  4. Push the head through as the bar passes the forehead to finish directly overhead (not out front).
  5. Finish overhead in a line from the barbell straight down through the midline to the hip to the heels (like Mark below).

Here’s some content on the Push Press:

Push Press 7×3 [wmv] [mov]

Push Press Technique [wmv] [mov]

CrossFit Journal Article on Press, Push Press, Push Jerk

 Mark locked out:

Mark_Push Press

"Tag Team"

In teams of two alternate the following until you complete a total of 300 Kettlebell Swings for time:   
Run 400m
Kettlebell Swings (53#/35#)

One team member runs 400m while the other swings. Tag up after every run and continue until you reach 300 swings total. 

  • If solo then alternate 400m runs and KB swings until you reach 150 reps. 
  • For teams of three have one member run, one complete KB swings, and one hold a plank. Rotate after each run until you reach 300 reps.

Post total time per team. 


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“Perfection is not attainable, but if we chase perfection we can catch excellence.” ~ Vince Lombardi

Travis Pick up that KB

Today was about teamwork. Unless you were Sherry who was solo at the 5pm class (I think she may have a beef with the afternoon crew). We haven’t mixed in team WOD’s in awhile and after a long holiday and “Fran” yesterday we figured this would be a fun one. Knowing you have a partner waiting for you makes you run and swing faster and not rest as often. In fact you get very little rest in this one as the “penalty” becomes the run since you have to reach 300 as fast as possible.

As for “Fran”, Jorge, Pat and Curtis made it up today and two of them went RX’d for the first time in this one. Congrats to Pat and Curtis for forcing me to update the Leaderboard after one day. Keep it up!

Jorge and Pat get acquainted with Fran:

Jorge post Fran Pat post Fran 


The Lumberjack Hero Memorial WOD on behalf of the victims of the Ft. Hood Massacre is this Saturday at 10am, 11am, and 12pm. In order to focus on ensuring everyone can complete this WOD we are limiting the workout to SnoRidge members and drop-in’s only to experienced CrossFitters. If you are a local CF’er and want to drop in please contact us in advance. Post to comments or let us know what time you plan to attend. We ask that you consider donating anything to help the fundraising effort. Click on the link to donate.

After the WOD at noon or so I intend to gather those of us that are training for the Affiliate Team to cover plans and answer questions. Please try to come to that meeting, if you can’t I will try to meet with you separately. Sectionals are in February and Regionals and Qualifiers for the Games are in May. We have a lot to do in little time. Let’s train hard, hammer our weaknesses and have some fun!


For time:

21-15-9 reps of the following

Thrusters (95#/65#)



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Day 5 of the Burpee Challenge!

Start the timer already:


Nan and Jeremy doing pull-ups:

Nan_Pull-ups_Fran Jeremy Kipping


I hate “Fran”. There I said it. Not our friend Fran who we all work out with. I am talking about the benchmark WOD. As I sit here tonight thinking of what to write about this workout I can’t help but cough. Not from being sick, but from a certain couplet of Thrusters and Pull-ups that when done at high intensity as fast as you can leaves you feeling like you have “smoker’s cough”. It also can leave you flat on the floor or speechless and gasping for air. Your forearms likely feel like you attached a bicycle pump and inflated them like your car tires. This WOD is one of a couple that for me personally pushes me to my most uncomfortable limits. It’s like an all out sprint up a very steep hill that the top is just out of reach. It’s overrated, it’s hard, and it’s just another workout. It is however an effective one in an absurdly small amount of time. So what else could I write? Well, I remembered I already wrote a description of “Fran” from when we did this back in August (see the previous post). 

Several PR’s today and impressive performances (check the results today vs. the last time on the other post). A few to highlight are Michelle (improved 1 1/2 minutes), Moe (4 minutes), and Travis (6 plus minutes!) all shaving their RX’d times. Jim C. and Jeremy also moved to pull-ups to complete this RX’d and get on the leaderboard, along with Moe. Last but not least, while everyone who did this previously can point to an improvement, our very own Fran showed the most impressive gains. She doubled her weight from last time (20# to 40#) and went from jumping pull-ups to a white/blue band assisted pull-up in virtually the same time (from 8:04 to 8:32). That is more than double the work in the same time frame. Talk about power output!

Travis in a post Fran daze:

Travis Post Fran


2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results (Fixed now, whoopsie!)

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3-2-1 Baseline Deb Pull-ups

All Bow to the King of Plank Holds

 Jorge the Bar-barian King of the Planks HIgh Jumps 

Day 3 of the Burpee Challenge! Get your Burpees on!

Our box is awesome! Okay now that I have that out of the way. The SRCF Intro WOD. Everyone does this in Part 1 of Elements. Some complete it the first time, some don’t. Most scale. What it is though is a good WOD and usually a wake-up call to highlight your fitness level. Today was our third time making this the workout of the day. Everyone hit a PR and just crushed this. There are too many highlights to list but each and every person drastically cut their time, or moved in scaling or to a prescribed movement, or matched their time with more advanced movements and range of motion. Check the results to see the before and after. After this WOD it was time for some fun as we all picked two things to try to go max effort on: pull-ups, bar hang, plank holds, and box jump height. Fast times at SnoRidge High! 


The donation page for our box is up. Please go here and donate anything at all to help the families of the Ft. Hood massacre. Then join us next Saturday on 12/5 to participate in this Memorial WOD in honor of the victims. It will be hard. It will be scaled for most, but that is not the point. The point is to do something in tribute to the soldiers and victims who were willing to go to war and put their lives on the line for our country only to be murdered or shot in garrison at a soldier processing center. Let’s help show that the family of CrossFit is beyond bloodlines, jobs and location. It’s about community, and showing support for one another. Let’s see what we can raise to help the families and the survivors.

One other note, congrats to Heather (from the “Torture Chamber” in Dupont) who can cross off her goal she wrote on our board back in September at Fight Gone Bad. What was it? Achieving 20″ box jumps in WOD’s! Way to go, strong work!

Cleaning Crew

Strength WOD:  
Power Clean

Immediately after perform the following couplet.

AMRAP (As Many Rounds As Possible) in 10 minutes of:
5 Power Clean (95#/65#)
50m Sprints


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Day 2 of the Burpee Challenge!

Power = Moving a large load over a set distance fast. The power clean is a speed, power, flexibility and strength movement. The faster, stretchier (is that a word?), and stronger you are the more you will pull. Remember the three pulls: the 1st pull of the ground (deadlift), the 2nd pull up and back (up shrug close to the body with full hip extension), and the 3rd pull under the bar (fast elbows and rip yourself underneath). Lots of improvement today and fast and flexible elbows are showing up. Think big shrug and aggressive pull. Check out the Flickr album for some good pics from today.

Jim C. attempting 235# and then dumping with authority:

Jim C_235# PC Attempt
Dumping with Style

Flickr Album of today’s WOD:


Here’s a good video on The Power Clean by Again Faster. It has an alternate take on the set position. I am okay if you use that more upright and deeper setup but realize it will require more hamstring flexibility. If you can do it let’s try and see if it works better. For those who will be training as our Affiliate Cup Team consider this video part of your homework. Pay particular attention to the shrug and elbows portion.  

Last pic (cause its my fave of the day) is Fran feeling the pride of reaching a PR (Personal Record). It’s satisfying when you accomplish something you either set a goal for, or had not thought that you would be able to do. While we do accomplish these frequently in CrossFit, no matter how big or small every PR feels great. So here is my challenge to you. Pick a goal. Big or small, write it in your notebooks or grab a marker and write it on the Goals Whiteboard on the door. Put a date next to it. Then work on it. If you work hard enough it will happen, and you’ll get that same feeling.

Fran post PR

"Trim The Turkey"

For Time:  
Run Backwards 260m
26 “Gobble Gobble” Goblet Squats (115#/75#)
26 Kettlebell Swings (53#/35#)
26 “Burp”- ees
26 AbMat Sit-ups
26 Pull-ups
26 Superman (AbMat Back Extension)
26 Wall Balls (20#/14#)
26 Dumbbell Push Press (40#/25#)
Run 260m


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Turkey WOD KB Bridget Turkey Pull

Turkey WOD - Super Neil

Thanksgiving for time! 26 reps for the 26th. If only we had 26 people instead of 23 today! We had a huge turnout this morning including some new faces and the energy was palpable. It was cool to see the teamwork and intensity on display. Big thanks to all of you “regulars” who helped keep things flowing and organized with such a large crowd. 

We hope all of you have a Happy and safe Thanksgiving. We are thankful that all of you shared apart of your day with us and that you have helped to form such a strong gym community that is committed to forging better fitness for everyone. 

Day 1 of the Burpee Challenge starts today! 49 more to go!

If you are in it then drop after reading this and give us one burpee. Everyone who came today gets to count one of theirs from the WOD. Going forward burpees that are part of the WOD will not count towards your total. If you tap out, be honest and let us know. Record each day in your books.

Body Double

For Time:  
10 Thrusters (115#/75#)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders


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“Those who do not find time for exercise will have to find time for illness.” ~ Earl of Derby

Getting Outdoors Curtis DU

Pat DU Thrusters_Steph and Bridget

Why “Body Double” you ask? Because thrusters work the whole body. The double part is obvious. The double-under is rapidly improving across the gym. Looking at the whiteboard today was kind of shocking to see how many were able to do them over singles. On top of that, after the WOD Laura and Marc got their double-unders with some extra practice! Milestones in the 7pm class: Jodi completed her first group WOD while Marc completed his 30th!

Want to watch some strong women? This is a video clip of some of the CF Games 2009 Women’s Barbell Snatch Event competition. Video [wmv] [mov]


Trim the Turkey WOD is tomorrow at 10am. All other classes are canceled for the holiday.Come join in the fun. Burn some calories prior to all the stuffing.

Burpee Challenge! We are starting the 50 day burpee challenge tomorrow! Here’s the rules:

  • Do one burpee every day, adding one each day as you progress. i.e. 1 the 1st day, 2 the second, 3 the 3rd etc.
  • If you skip a day you must make it up the next day.
  • Burpees can be consecutive or split up throughout the day.
  • Be honest. If you tap out then tap out and tell us.
  • Yay burpees!

Speaking of burpees, Jeremy completed his own WOD today of 100 burpees for time. Here’s the pic on the dock in Seattle.


He also wanted me to pass onto to any Cougs or Huskies (or college football fans) that he will be “Sail-gating” from his boat this weekend for the Apple Cup. He wanted to extend an invite to anyone who is going to the Apple Cup to come by his boat for the pre-game sail-gate. He also predicts a Huskies win by 3 TD’s. Do we even have any Cougs who are not ashamed enough to admit it?

From Jeremy: “Game-time is 3:30, and people will start to show up around 11 to 12. There will be burgers and drinks (straight tequila of course since we are all on the paleo). I was thinking a little wager would be good, 3 burpees on the dock per point your team loses by, immediately following the game.”

If you are interested email me or post to comments so I can put you in contact with Jeremy.

Ring and Run

4 Rounds for Time:  
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups


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Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato

Zach reps out squats:

Zach Squats

A family that sweats together stays together. Justin introduces his Dad to “Cindy” and CrossFit:

Fran and John_Family Fun Justin Kipping

Tonight Curtis and I were able to attend the nutrition chat at Rainier CrossFit presented by Todd Widman. It was packed with great information and done in an extremely organized and well thought out manner. Tomorrow’s post will focus more on the takeaways that I want to pass on. In the meantime consider this, what you put in your mouth is your conscious decision. Whatever your goals, choose to fuel it properly. Stay consistent, ask questions or ask for help, cheat occasionally. 

For those wondering about our ongoing Paleo challenge, Bonnie reported 25 lbs. lost since starting CrossFit 9/2 and then implementing Paleo a month and a half ago. Marc has lost 21 lbs. and Laura 10 lbs. plus. Curtis has buttoned things down and lost over 5 lbs. in the last couple weeks. Jim has lost 10 lbs. in three weeks. All of them have not only eaten better, they have consistently hit the gym and the workout of the day.