WOD – Page 635 – SNORIDGE CROSSFIT

"Grace"

“Grace”:

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

Results

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:

Tabata Time

Tabata Intervals: Perform 8 intervals of max reps for 20 seconds work followed by 10 seconds rest of the following exercises in sequence. Score lowest number of reps for a given round.

AbMat Sit-ups

Kettlebell Swings (53#/35#)

Double-Unders

Following the WOD:

Pick and skill and get on it!

Results

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Quote of the day:

“Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition.” – George F. Will

Preview of Tomorrow:

Counting Calories FGB Style:

Marc and Laura raised a couple hundred dollars for the cause and threw down tonight (due to a prior commitment tomorrow) and did Fight Gone Bad at the late class. Great effort and awesome results especially tackling this WOD RX’d for the first time!

Notes:

Congrats to Anthony who finished Elements today!

Reading this article depresses me about the so-called fitness “experts” influencing our military. Kinda like the nutrition “experts” telling us about the food pyramid. This article is so inaccurate and draws wild conclusions in so many areas.

“Military Fitness Experts Tell Troops: You’re Too Flabby For CrossFit” by Katie Drummond, Wired Magazine

All Hands on Deck

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups (Head to floor)
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Nan demo’ing the pike push-ups, knees-to-elbows and walking lunge:

1 day to go to raise funds for Fight Gone Bad V! Show up on Saturday and get ready to rumble! Who’s in? Let’s get a great turnout for the box.

As for today’s WOD, lots of ways to scale this one. For learning to get inverted: Pike off the floor, pike off a box, use 1 AbMat under the head, do banded Handstand Push-up’s, even get a little crazy and make it harder by doing ring HSPU’s! Whatever method always touch top of head to floor, never the nose or forehead. Failing on your face and breaking your neck would just make your WOD’s that much harder!

For progressions and exercises for working on strengthening your core and progressing towards knees-to-elbows see the video below.

Hanging Ab Exercises by Again Faster:

Powered Up

Strength WOD:

Power Clean

1/1/1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for time:

7 Power Cleans (50% of 1RM)
10 Lateral Burpees (Jump and clap over bar each rep)

Results

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Don extends and Laura goes lateral:

Lots of work on the Power Clean today. Lots of PR’s too. Practice the hook grip, fast elbows, full extension, and get under that bar! Don’t reverse curl it. Save your reverse curls for back and bi’s day!

Real Firebreathers:

Warrior Dash Gang:

Heavy Hitter

Quotes of the Day from Mark Rippetoe (aka Rip):

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

or

“If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”

–Mark Rippetoe: Starting Strength

10, 9, 8, 7, 6, 5… down to 1 each for time:
Push Jerk (135#/95#)
Squat Clean (135#/95#)

Results

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Kamran and Jenn learning to push press during Elements:

Attention: Classes are available at 0730 on Wednesdays. I know a few who said they are going tomorrow but this is a general reminder that it’s out there and Mark wants company!

Fight Gone Bad V:

General Info: SnoRidge CrossFit will host the Fight Gone Bad V fundraiser workout along with CrossFit Belltown, Compound Fitness, CrossFit Basic, and CrossFit Redmond.

Four gyms. Three causes. Two ways to participate. One Brutal Workout.

When: This Saturday 9/18 starting at 10am

Two waves will run each hour: approximately every 30 minutes
Show up at 10, 1030, 11, 1130, 12, or 1230 (we will get you in!)
Trainers plan to go together in 1-2 waves (time TBD)

Who: This workout will benefit Livestrong, The Wounded Warrior Project, and the CrossFit Foundation.

How:

We will run two groups of ~ 8 CrossFitters each hour beginning at 10am; then approx. every 30 minutes
Each person will get a scorer/judge
WOD is 17 minutes long; hit the warm-up and be ready
Stay out of the way of the athletes working out
Prepare to be outside: Rain or Shine
Cheer each other on like crazy

General Scaling:

We will scale accordingly so that everyone can do this (no different than any other WOD)!

Click for the WOD and more details

Eligibility for participation: We will only allow those who make a minimum donation or raise funds the opportunity to complete the workout.

Raise funds via your Gyms’ fundraiser page on the FGB website.
Donate to someone’s page
Donate the minimum amount of our drop-in fee of $15 of which will all go to the FGB effort.
We believe in the causes! If you can’t raise funds, then pony up the minimum $15 to go towards helping fight cancer, helping heroes from our military who were wounded and permanently disabled, or helping a family of a first responder or soldier in need.

SnoRidge CrossFit currently has raised $1670 total as a gym on the FGB website. Keep up the effort until Saturday!

“343” make-up crew:

"Helen"

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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“Helen”

Put these two movements with a fast 400m run and then repeat three times. The result? Popeye arms. Massive arm pump from the grip intensive workout that leaves your heart pounding and you on your back.

13 days into the Whole30 Challenge!

For those of you who are in it post thoughts and progress to comments if you want to share. Our friend and fellow CrossFitter Shari came to the Whole9 workshop that we hosted with Dallas and Melissa back in June. She sent us this update from her experience with the Whole30. Way to go Shari!

“Day 84 for me! I have had a few cheats (ex. the occasional cream in my Americano’s), but this has been an amazing journey for me. I feel SO much better and have RX’d and PR’d many WOD’s since then! I’ve lost about 22 lbs. and my hubby has lost 41 lbs.”

Steal This Meal: Stewed Tilapia from Whole9

Look here at “Recipes” for other Whole9 recipes

Pat and Jeremy racing through Helen today:

Sunday Funday

Hope you enjoyed your Sunday!

On Sunday Rob, Rona, Marc, Laura, Michelle and I all ran the Warrior Dash in North Plains, Oregon representing SnoRidge! It was more “dash” than “warrior”; with some fun obstacles, several jam points, cold water, beautiful weather and lots of mud. All of us had fun and plenty of mud to show for it! Since the course wasn’t really camera friendly, we don’t have many pics but will hope to post a group photo tomorrow.

This weekend we also managed to get a film crew (thanks Rona) in for our new “What is CrossFit?” video segment with “Rhabdo Rob”: