Grace the Re-Test

For Time:

30 Clean and Jerks (135#/95#)


Grace_Jana Grace_Lorri
Grace_PM Crew

Last time we did this WOD was on August 4th. We initiated the Grace Challenge. 

These were the rules:
“Everyone who wants to participate can throw in $5 to the pot, do this WOD (if you didn’t today) and set their baseline. One month from now we will do it again and most improved wins the pot (either by time or by advancing the farthest from scaled to RX’d, coaches excluded).”

Here were the results for everyone who did Grace on 8/4 and for those who missed it that week:

Once everyone who threw into the pot does it this week we will tally the results and according to the above rules figure out for those that threw into the pot who the winners are. Stay tuned. I fully expect there to be a raging controversy and declarations of elections fraud and favoritism. I will put it out there that the only rule not mentioned above that we are sticking to is the Canadian exchange rate is in effect for Curtis for his time and weight (per Michelle).

Our next challenge will be called “The Math Testosterone Challenge”. It will be a timed event in which the men with the most testosterone will be given a complex math equation and then must solve it on the whiteboard faster than the other men while arguing why their solution is better and they should win the pot of money. It will be limited to Jim, Travis and Curtis only. If you were at the late class tonight you would have witnessed this post Grace.

Clean and Jerk Instruction video by CrossFit Boston at Again Faster:


Teaching the Power Clean and Push Jerk from Patrick Cummings on Vimeo.

Elbow Grease

Sherry showing what we mean by “elbows up”:
Sherry_Elbows Up copy

Hope today was a great Sunday and rest day. Get recharged for a great week of WOD’s.

We got a lot done at the gym this weekend (some you will easily notice). Zach really helped get us closer to a climbing rope and rings. Only about another full day of work before we can play Tarzan.

Remember only 13 days to Fight Gone Bad (9.26). We have raised $994 as a gym! You can donate here if you don’t have your own fundraising page. We are meeting with CF Redmond this week to plan how we will run it.

October is going to be just as busy as this month. Stay tuned. We are a go for the following events:
  1. Nutrition Session and Paleo/Zone Challenge Kickoff
  2. Halloween Costume WOD and Trick or Treat
  3. Rowing coaching from Rob and Lucy (TBD) 

Project Runway

For Time:

Load truck with 98 pavers and 7 40lb. sandbags
Race home
Unload truck
Race back to Lowe’s to avoid extra rental charges

Then in teams of 2-3:
Dig up plants and 100 square feet of dirt
Level with sand and dirt
Place 98 Pavers
Drink Corona
Have Michelle look and decide they need to be adjusted
Re-Place half of above pavers
Yell and scream
Call it good
Clean up
Call time

Our “Runway” is 99% complete. We will finish in time for class on Monday. Enjoy the sun and warm weather! (Special thanks to Justin, Jim, and Curtis for their help today)

Project Runway

I recently coached a client on Pose running technique as she was beginning her training program last month for her first half marathon. In a little over an hour we went from heel striking, slow short runs and ankle pain to a forward lean, forefoot strike, better form and faster runs. This video shows some slow motion highlights from her session:



Never Forget

9/11. A day we must never forget. 2,998 souls lost (Because I refuse to count the 19 hijackers). We hope everyone reflected on what this day means and gives thanks for the freedoms we enjoy because of the sacrifices of so many. Thank you to our servicemen and women, our firefighters, law enforcement and other first responders. 

Make History: National September 11 Memorial and Museum.

Today’s WOD. Circumstances and equipment not getting delivered on time prevented us from doing the Hero WOD we wanted and we didn’t want to revisit the movements we did the past few days.

For Time:
30 Push Press (95#/65#)
30 Box Jumps (24″/20″)
Run 400m
20 Push Press (95#/65#)
20 Box Jumps (24″/20″)
Run 400m
10 Push Press (95#/65#)
10 Box Jumps (24″/20″)
Run 400m


This picture felt appropriate:
Michelle Flag Pull-up at CFC

Feats of strength!

Strength Day and Relay Races!

(7 sets of descending reps of shoulder press; goal is to add weight each round to find 1 rep max (1RM); rest as needed)

8 Rounds of 50m sprints for time


Great effort incorporating a strength day into the week. Everyone found their one rep max of strict shoulder press today. Remember that number and use it to help determine your other max pressing movements. We will revisit strength training with the other barbell lifts in the future. Building strength will allow for greater work capacity which leads to faster WOD times and recovery, as well as better technique and control. 

Dan’s very impressive 195# and Lorri and Lyndi both hitting 80# on their 1RM shoulder press were just some of the highlights today. The other highlights being how everyone cheered each other on, spotted and just kept it flowing lift after lift. Finishing with sprints was a fun way to get some conditioning in.

Oh and Happy Birthday Jim! Don’t think we won’t get your birthday WOD in.  

Travis Press
Dan Press Heavy  Lyndi Press
Zach Press  Jim Press
Bonnie Press  Jorge Press

"Eli's 26!"

Ouch. Just ouch. That pretty much sums this one up. Right about the part where you hit the med ball cleans.

For time:

Run 260m
26 Hang Power Cleans (95#/65#)
26 Burpees
Run 260m Backwards
26 Power Cleans (95#/65#)
26 Medicine Ball Cleans (20#/14#)
Run 260m
26 Squat Cleans (95#/65#)
26 Dumbbell Power Snatch (40#/25#)


Happy Belated Eli! We hope you liked your present. No one else seemed to.
Eli BDay WOD
Watch this video from the CF main site on Fight Gone Bad IV fundraiser preparation around the country.
[mov] [wmv]
Watch it to the end and read the note. One in four. Sobering. My dad beat it.
For the late crowd you may want to bring a towel and a water bottle. It gets warm in here from the afternoon sun. 
See yesterday’s post for Ocotober events and please post to comments on what you are interested in! One other event we forgot to mention was having a rowing class by Rob and Lucy. They graciously have offered their time to instruct proper rowing technique to all of our members. We all can benefit not only from their expertise but their trained eye as they are both former competitive rowers.


4 Rounds for time of:

400m Run
25 Kettlebell Swings (53#/35#)


Welcome Bonnie (shown completing Elements), Tom, Bruce and Richard who all are joining us:
Bonnie_Elements Part Three
September seems like a month of events, challenges and birthdays. Everything from opening the new gym, holding Sunday park workouts for lululemon athletica in Bellevue Square park, celebrating several upcoming birthdays [WARNING! WOD Alert!], having the follow-up WOD for the “Grace Challenge”, and the Fight Gone Bad workout fundraiser on 9/26 we will be a bunch of busy CrossFitters!

If that isn’t enough for you then October will be equally chock full of nuts. Of the paleo variety. We are putting a few things out there to gauge interest levels. See below and post to comments if interested.

One: Nutrition Session – We would host a Saturday morning set aside for a session geared around crash diets vs. lifestyle change, paleo and zone eating and the effect on you as an athlete, types of foods to eat and avoid, eating pre and post WOD, sugar and high glycemic foods and their effect on you, and other topics. Who knows maybe even a light paleo snack bar afterwards! A few of you planted this “seed” in our heads (paleo terminology – eat nuts and seeds).

Two: Salmon Days Rotary Run 5k run – Lyndi, Amanda, Lucy and Lorri all talked about running this race. It’s on Sunday 10/4 at 9am. There is also a 10k. For those who want to run we could create a SRCF Team for you to register as part of.

Three: Halloween WOD! We will be having a “trick or treat” WOD on Hallows’ Eve (10/31) in the morning. Costumes required (we aren’t kidding)! Plenty of time to get a workout in and then gorge yourself on sweets. Oh wait, never mind that part because after the nutrition session you won’t eat candy anymore.

Fight Gone Bad fundraiser status: We have raised $854 as a gym for two great causes (Athletes for a Cure and The Wounded Warrior Project)! Donations on behalf of our gym can be made here.

Fight Gone Bad

The dry run. Today was our first official WOD in the new box! As I sit here typing (and Michelle steals my wine) I cannot believe what I just typed. The NEW BOX. Weird, but very cool.

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.


Movement Prep before the WOD:
SRCF: 1st Day at New Box_Fight Gone Bad - 04
It was a great turnout and and even more fun for the gang that went to Zoka for coffee afterwards. We look forward to the re-match with the “Fight” on 9/26 for the fundraiser (link to the right). We want to thank all of you for coming out over your holiday weekend for our first day at the new gym. We especially want to thank everyone for their help this weekend as well as Deb for helping as a scorer.
View this slideshow of the WOD and the new box:


Burpees in the rain!

Today the weather was lulu. Crazy. Wet. Gray. Cool. Seattle-ish. All in all it was normal for here. Perfect for an outdoor workout. We held a free WOD in the Bellevue Square Park with lululemon athletica today. Despite the downpour, we had a good crowd and Amanda came out to show us some love and do some burpees. Thanks Amanda!

09-06-09 lululemon WOD  Lauren lulu lemon_Burpee
Sunday WOD Gathering
The Fight Gone Bad Fundraiser is right around the corner. It will be 9/26 and we will be participating. Create your own fundraising page (link over on the right) or donate any amount to our page for two important causes. We will be getting acquainted with this WOD soon so that everyone is ready. 
Watch here for a good video on why we are supporting this. 
[mov] [wmv] [ipod]
See you all tomorrow morning at 10am for our only WOD of the day. Make sure you go to our new address at 8016 Bracken Place, Snoqualmie.

Chapter Two

Chapter One ends: Dismantling the SRCF Garage

The garage gym has been broken down. In one sense a sad day to see it empty (for the most part) but as Justin said today “It’s not sad, its a new chapter”. He was right. We are now beginning chapter two (or version 2.0)  of this young CrossFit affiliate and glad you are all along for the ride. 

The gym is starting to take shape and should be ready for our first WOD there on Monday at 10 am. After a long day for us over there and well after the little one went home with mom for bedtime I had to run a “test WOD”. Suffice to say there is more room and it felt great. Okay it felt great after the WOD, but you know what I mean.

My First WOD at SRCF ver_2.0
We will be at lululemon athletica tomorrow in Bellevue Square running a free Intro to CrossFit class at 9:30am. We would love to have you stop in. We’ll be there every Sunday this month.

If you are coming to the Monday 10am WOD please post to comments so we can see how many of you are planning on it (we will only be running a 10am class time on Monday due to the holiday).