WOD – Page 603 – SNORIDGE CROSSFIT

"You Ruined My Perfectly Good Push-ups"

10 Rounds For Time:

15 Deadlifts (135#/95#)
15 Push-ups

Results

Deadlifting for two (Jenna CF’ing in her 2nd trimester):

Who loves the “new and improved” push-up? Just when you thought that “hands release” push-ups were hard, now you get to try the “KStar” push-up that we learned at the Mobility cert. Yes they made the WOD harder to focus on these early. Now you know what they are. Practice these. Then go forth and crush push-ups.

Homework Assignment: Go to the Mobility WOD site. Watch one of the videos. Pick any one. Come into the box 10 minutes early. Warm-up and then do it. You will see results.

Speaking of push-ups: Cristin had a great idea to work on push-ups. Here is our next challenge that will start on October first. It will be a 30 Day Challenge.

Scaled version: Day 1 complete 1 push-up and 29 scaled push-ups. Day 2 complete 2 push-ups and 28 scaled, Day 3 complete 3 push-ups and 27 scaled and so on, continuing until Day 30.
RX Version: Complete 30 push-ups everyday for 30 days.
Break them into sets as needed or just display random acts of awesomeness by doing all 30 at once.

Notes:

“Amazing Grace: You Can Fight Cancer” through Barbells for Boobs, CrossFit Journal [wmv] [mov]

Come fight cancer and support a great cause by doing “Grace” on 10/16 at King CrossFit! Event details on the right side of the page.

It may be an early arm pull, but the fact that Jeremy is shrugging in a clean is a victory in and of itself!

Jeremy O. cleans his way through the “Broomstick Mile”:

A Month of Awesomeness

Get ready for a week of burpee-licious training! AND a month of Awesomeness…

Yesterday Michelle, Moe and I all completed the CrossFit Movement and Mobility Cert and learned a ton. We look forward to bringing it back to the box and sharing with you all. Rest assured that we will be emphasizing proper warm-ups, pre-WOD stretching and mobility and after-WOD recovery. Do that Mobility WOD for extra credit, it’s one click away over on the right side of the page.

Bottom line: Take care of yourself so you don’t have to have someone else taking care of you.

October:

1-3 October – USAW/CrossFit Open in Colorado Springs will be held at Cheyenne Mountain Resort and Sean will be competing on Saturday!

Event will be 3 attempts each at 1RM of Snatch and Clean and Jerk (Standard Oly Lifting Event) followed by a CrossFit Triplet: 10 Min. AMRAP of 6 Cleans, 12 Pull-ups, 24 Double-Unders
The event will be beamed over the internets! Grab some friends and watch the LIVE Webcast
Matt and Cherie Chan demo the CF Triplet [wmv] [mov]
Friday night will also be head to head competition of “Isabel” (30 Power Snatches for time) between Josh Everett and Dave Lipson; both of whom have sub 1 minute times on record

16 October (Sat.) – “Barbells for Boobs” at King CrossFit from 8:30am to 11:30am

Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
Please RSVP
There will be NO Saturday class at SnoRidge on 10/16 as we will all go to King

30 October (Sat.) – “Frankenchipper” Halloween WOD at the box from 10am until 12pm

Same WOD as last year
Costume required (you will do the WOD in it too)!

"Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises for time:

25 Back Squats (45#/33# for all)
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run

Rules:

Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed.
No putting the bar down except for the run.
5 Burpee penalty for the team each time the bar is dropped besides running.
Pass the bar back and forth until each person completes their reps.
You cannot run until both team members complete their reps for the exercise preceding the 400m run.

Results

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Hope you all enjoyed the Team WOD today. Thank you Mark, Jeremy and Kim for running class for us. Michelle, Moe, and I all completed the CF Movement and Mobility Certification today which was held at Rainier CrossFit. We are also at their post cert party celebrating their new space. 5000 square feet of CrossFit playground! We are stoked for Laurie and Kurtis who are role models for every affiliate out there.

Caption this Photo of Sean:

Last Ascent

5-10-15 Reps Each For Time:

Back Squats (225#/155#)
Box Jumps (24″/20″)

Results

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We made the CrossFit main page today for the first time for our Fight Gone Bad event last Saturday! Check it out here!

Today we ran the last make-up session for those who could not make it this past Saturday to our Fight Gone Bad 5 event. Thanks to those who helped with judging and to those who did the regular 5pm WOD with Moe outside so we could run this “fighters” inside. As a gym we raised over $3500 with the final few donations that came in today. ALL of the money that was donated in person from our event has been donated to Sportsgrants to benefit The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

Notes:

Several of you are still in the Whole 30 Challenge. Keep hanging in there and stick through that final week. You made it this far! I even had to make an intervention for Michelle tonight over a tasty margarita. Which is why I may end up sleeping in the gym…

Take your warm-up seriously!

“Warm-up Like An Athlete” with Chris Michelmore, CrossFit Journal Preview [wmv] [mov]

"Shoot 'Em Dead"

Strength WOD:

5 Rounds of Dead Hang Pull-ups

* Rest 2 minutes between rounds; work up to max reps per attempt

Check Out WOD Immediately After:

As Many Rounds As Possible in 12 Minutes:
5 Deadlift (Use 60% of 1RM)
7 Shoot-Throughs (Parallette)
10 AbMat Sit-Ups

Results

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Time for a rematch with the shoot-through! What’s worse, these or burpees? Or how about a Burpee Shoot-Through? Hey we should try those! One of these days the WOD will be all burpee variants. Burpee Box Jump, Burpee Pull-up, Burpee Shoot-Through, Burpee Deadlift… the list is endless. I promise to NOT post it on the Whiteboard and let it be a nice little gift for each of you to unwrap when you come in the box.

Want to get stronger at kipping pull-ups? Or maybe get closer to that first pull-up without a band? One way is to work on dead hang or strict pull-ups. WIth or without a band, keep that hip “quiet”. It will get you stronger. Other ways towards that elusive pull-up? Practice strict pull-ups in ladders, or mix in jumping pull-ups with the box height decreasing as they get easier so you jump higher. Or ring rows with a progression towards becoming more horizontal and face-up or “supine”. You can also take advantage of that climbing rope and lay on the floor flat. Grab that rope and pull yourself hand over hand into a standing position and then lower yourself back down. Practice your kipping motion regularly. Mix all this stuff in as skill work either before or after your WOD. Be patient. Be consistent. Believe. If you do then it WILL happen!

Notes:

Last day for Fight Gone Bad make-up is tomorrow! We know of four people who plan to do it for sure. Don’t worry there will be a WOD for everyone else.

Tips on improving the the dip and the drive of the Push Jerk:

Jerk Dip and Drive from OlyAthlete on Vimeo.

"Again Faster Competition: WOD 1"

3 Rounds for time:

200m Run
50 Double-Unders
25 Thrusters (95#/65#)

Results

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Thrusters: Boooooooo! Hissssss!

Shameless Plug Alert!

We made the CrossFit Affiliate Site for Fight Gone Bad 5! Great short write-up with a picture of us doing wall balls. Pure awesome sauce!

Today’s WOD was courtesy of the Again Faster Team Competition and a truly brutal triplet. You simply never catch your breath. The running and double-unders combine with the thrusters to vacuum the air from your lungs. For some videos of some serious fire breathers crushing this WOD go to the following link and scroll down to WOD 1 videos. The winning time was 7:55!

Bodyweight Grace:

Attention early arm pullers:

Ursula Garza Papandrea explains how to correct a short 2nd pull by using a close grip snatch. (By the way – I love this site! Olyathlete.com)

"Grace"

“Grace”:

For Time
30 Clean and Jerks (135#/95#)

Results

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Rona “Hearts” Jerks!

Today there must have been something in the water in the box. PR’s and bars were flying everywhere! You men and women are becoming beasts! Maybe we should do Grace every month. All of the strength WOD’s and couplets of cleans and overhead presses/jerks paid off for many of you today with improved technique, heavier loads and faster times.

Now you all have another baseline for the rematch on 10/16 from 8:30am to 11:30am at King CrossFit when we will tackle Grace again for Barbells for Boobs. Mark it down now, it will be the Saturday WOD for our box and we want to bring a group to lift some weight and fight breast cancer! This cause is important for us as Michelle’s mom is a breast cancer survivor.

John from Rack position to Jerk:

Grace (CrossFit Kids from 2007) [wmv] [mov] (FYI these kids have turned into firebreathers)

Notes:

We are going to hold off on the rowing instruction with Sammamish Rowing Association until we can be sure the weather and water will be warmer and drier. Look for it next spring! Thank you Lucy for working to get this lined up, we look forward to hosting an indoor rowing class with you and Rob at the box soon!

"Where are my pull-ups?"

For Time:

1000m Row, then

5 Rounds for time:
15 Pull-ups
30 Air Squats

Results

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Looks easy? Can’t be that bad right? Give it a shot. Rowing has a unique effect on the body and especially pulling and squatting. Standing up after the 1k row and going to the bar the general consensus was “what happened to my pull-ups?” We wanted to take advantage of having the extra rower in the box and what better way than to kick off a WOD with a sprint “buy-in” to get things started.

Speaking of rowing, if you are interested in the rowing training on the water with the Sammamish Rowing Association then please post to comments or send us a mail. Lucy organized a slot for our gym to bring a group on Saturday August 2nd from 12:00 to 3pm. Cost will be $40 per person. You will receive instruction on the Concept 2 Rower for technique and stroke (catch, drive, finish, and recovery) and then get to go apply it in the water on Lake Sammamish!

We need to know if the interest is there so post to comments so we confirm the group training appointment!

Notes:

If you are wanting to make up Fight Gone Bad you will have the opportunity on Thursday (pick your class) and Friday at 5pm only. Rules still apply, you must donate a minimum of $15 to the cause or to someone who has created a fundraiser page fro FGB5. Scaling and movement standards will be the same as on Saturday.

“The 8 Types of Awkward Workouts” by The Oatmeal

“Wheelchair Athlete Pulls First Ever Double Backflip” from Good

Upcoming Events

“UHaul” Wall Balls:

Fresh off of yesterday’s event we are already planning more! Here’s a peek at what’s to come:

October:

2 October (Sat.) – Rowing on Lake Samm with the Sammamish Rowing Association
- Learn the ABC’s of rowing: How to row on the indoor erg and in a boat on the water! Time is 12-3pm. <Cost TBD>
16 October (Sat.) – Barbells for Boobs at King CrossFit from 8:30am to 11:30am
- Part of breast cancer awareness month, “Amazing Grace” is a fundraiser sponsored by the CrossFit Journal to benefit Mammograms in Action
- We are teaming up with King CrossFit in Renton and we are going to their box for this workout for the Saturday WOD. Come represent SRCF!
- WOD is “Grace“: 30 Clean and Jerks for time (135#/95#) as RX’d
- There will be NO Saturday class at SnoRidge that day as we will all go to King
30 October (Sat.) – “Frankenchipper” Halloween WOD at the box from 10am until 12pm
- Same WOD as last year
- Costume required (you will do the WOD in it too)!

Notes:

I wanted to also share that Cristin finished her first ever triathlon today (which is why she missed Fight Gone Bad on Sat. – we coached her to take a rest day prior even though she wanted to come do it)! Congrats to Cristin for such an amazing accomplishment!

Here’s her words and a pic after the finish:

“I did it! I finished my first triathlon. I loved it and I only used profane language a couple of times I thought that the swim would be the most difficult but it actually ended up being the bike, gotta hate those hills. I TOTALLY noticed a difference in my abilities and strength and I know that it is all because of CrossFit! You guys have helped me change so much…I never thought I would ever be able to finish something like this.”

Fight Gone Bad 5

Fight Gone Bad:

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.

Results:

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Eric after an overdose of “Awesome Sauce“:

Today was Fight Gone Bad 5!

Five gyms, four affiliates, one garage gym and over 50 people came together today to complete a workout for a truly worthwhile fundraiser for three causes. SnoRidge CrossFit, CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond collectively raised over $800 today in donations. This does not take into account the $2500 plus from SRCF and over $2800 from the other boxes! That adds up to over six thousand dollars raised! Speaking of PR’s, last year we teamed with CrossFit Redmond for FGB IV and raised over a $1500 dollars.

Personally, today couldn’t have gone much better. It was a day filled with high fives, PR’s, and purpose. We had great weather, a big turnout, and good times. Seeing so many who represent so many different boxes come together and grow our community was one of the highlights of the day. We want to thank everyone for the help, equipment, cheering, judging, setup, tear down, and patience. Without it we couldn’t have pulled it off. Let’s do it again next year!

Top two scores for the day, for overall results see the link above:

Mens: Womens:

Mark B. – 382 Rx’d (Compound Fitness) Moe – 283 Rx’d (SRCF)

Coaches Pic:

Photo Album from the Day: