That was a week full of long, hard ones…
Enjoy the Superbowl!
Category: WOD
"Better Off Dead"
Main Class WOD:
For time:
21 Deadlift (225#/135#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run
Results
Affiliate Team WOD #(1):
For time:
21 Deadlift (225#/135#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run
Affiliate Team WOD #(2):
As Many Rounds As Possible in 10 Minutes:
4 Pull-ups
8 Knees to Elbows
16 Tire Sledgehammers (12#/16# alternating sides)
Results
Hammer time! Mark and Don with WOD#2 extra credit after the deadlift WOD:
Everyone rocked the deadlifts today! Great weather = great opportunity to get some heavy weights outside. Moving all the classes out to the fresh air and mountain view is fun for us and also motivating with a backdrop that simply can’t be beat when the skies are clear. Plus training in the elements is part of constantly varied, getting ready for the unknown and unknowable or “training as you fight”. Is it fun for you when we all go outside? Post thoughts to comments.
Notes:
We want to thank every one of you who came to the lululemon Trunk Show as well as all who brought food and drink. We hope all of you had a really good time and opportunity to get together with the ladies! Special note of thanks to Bonnie for the highly creative and cool WOD Wine Label. If you haven’t seen it, check out the bottle in the gym or in the Flickr photo album. It says: “WOD Wine: AMRAP – 20 Awesome CF Chicks, 1 Killer SRCF Box, 1 lululemon Junk for Your Trunk Show”.
The Nutrition Discussion with Todd Widman is next Friday at 6:30pm and then next Saturday we kick off the Paleo Challenge. Cost is $10 and so far we have 22 people confirmed as coming so if you have not confirmed either by posting to comments, emailing, or on the Facebook event let us know. There are several of you who we haven’t heard from. You better have a good excuse or I am going to drive to each of your houses and drag you back to the box!
Food for thought:
How to Win Friends and Influence Paleo
Wanted to finish with some really cool pictures of some strong ladies!
Trunk Show
7 Rounds for time:
10 Med Ball Cleans (20#/14#)
10 Burpees
200m Run
Results
Nan way too happy mid-WOD:
Quote of the day: From Don after looking at the whiteboard and realizing he was the only guy…
“Well I guess I beat all the guys today.”
PIctures from tonights “lululemon Trunk Show” or “Break the Bank Party”. Sounds like fun was had by all; even the one grandma who crashed the party:
Notes:
There will be one WOD at 10:30 tomorrow for the gang. Affiliate Team Training will be at 9am.
Power Hour
Strength WOD:
Power Clean
1/1/1/1/1/1/1
Checkout:
AMRAP (As Many Rds. As Possible) for 12 Minutes of:
5 Power Cleans (95#/65#)
10 Jumping Lunges (2 Count)
15 AbMat Sit-ups
Results
View this photo
View this photo
Congrats to Bridget, Travis and Jorge who completed their 100th WOD tonight at SRCF! They earned their right to get a shirt (which we are submitting the order for)! We are all proud of you for hitting this milestone.
Moe, Jim C., and Sherry powering through (Love the stink eye from Jim):
Today I happened to walk by a “gym”. I was at the downtown replica of Rodeo Drive (otherwise known as The Bravern) for work and as I was leaving figured I would stop in and check out this place called David Barton Gym. I walked in and promptly felt like I should order a martini and look for the DJ. As I regained my senses and walked through a weird entryway towards the desk I started feeling a little ill as the walls curve like a skateboard ramp while the music thumps and candles flicker. Pushing the fight or flight response aside I felt I needed to see what the “gym” really was like. After way too long of a talk at the front desk with the Beverly Hills 90210 cast I was “allowed” to “quickly take a look” rather than sign up for the tour. It didn’t take me long to realize that this place is a total disgrace to the word “gym”. Staff members wearing T Shirts that say “Look Better Naked” and zero emphasis on creating an environment of fitness. Lighting so dim it had to be a nightclub. Oversized contemporary couches and chairs scattered throughout the workout area and chandeliers dangling. People plodding through routines on machine after machine. After briefly considering doing burpees for time I hurriedly left and drove as fast as I could to our box. After a brief trail run I was able to do a Squat Snatch WOD and PR my one rep max between observing two classes of high intensity suck-fest taught by two fabulous coaches (Michelle and Moe). Now that is what I call a gym. But I am a little biased…
Notes:
We are totally stoked that Moe officially ran her first class tonight at SnoRidge! It was far from her first time running a CF class (she has been a trainer at Gravity Jane’s for over a year) and tonight she hit it out of the box! I also have to say it was really cool watching and learning from another coach and trainer. She will run next Thursday’s 7pm WOD as well. Then starting 2/16 she will be teaching a new 6am WOD every Tuesday and Thursday for those crazy enough for CrossFit that early in the morning!
Are you competing in the Sectionals? Are you one the fence? Are you scared or worried about whether you should have registered? Go read “An Open Letter to All CrossFitters in Queensland“, an article directed to Aussies but applicable to CF’ers worldwide. This addresses the most common questions with some great advice around competing in events. It will make you better, it will give you focus, it will push you farther than you expect. The CrossFit community is supportive. It is filled with people just like you who know that you cheer more for the person who finishes last than the person who finishes first. We support and admire honest effort, plain and simple.
"CF Football Gone Bad"
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds
Results
View this photo
View this photo
Moe making the most of her rest minute:
Like “Fight Gone Bad” and “Annie Are You Okay?”, this WOD provides 18 minutes of max heartburn. How do you rank this against the other two? For me the other two are tougher but not by much more. “Annie Are You Okay?” is just pure brutality and the worst of the three. What did you think of this variant? Post to comments.
In only 24 hours since registration opened, there are 110 teams registered for the CF Games Affiliate Cup Qualifiers at their respective Regionals. It’s a good thing we registered our Affiliate team! There is now a wait list!
Here’s several reasons you should consider taking Fish Oil as a source of Omega 3 fatty acids.
A Study Finds Mental Benefit of Fish Oil
Got Goals?
For time:
10 Strict Pull-ups
50 Wall Balls (20#/14#)
8 Strict Pull-ups
40 Wall Balls
6 Strict Pull-ups
30 Wall Balls
4 Strict Pull-ups
20 Wall Balls
2 Strict Pull-ups
10 Wall Balls
Results
View this photo
View this photo
Pat proves he’s superhuman simply by willing the medicine ball into the air:
Anyone ready to set some goals? We have plenty of opportunities for you all in the coming days, weeks and months ahead. Set them now, write them down, and start working towards them.
- This Friday 2/5 will be the lululemon Trunk Show for you ladies as well as a goal-setting discussion led by the lululemon staff and Michelle.
- On Friday 2/12 at 6:30pm we will have our nutrition discussion with CFHQ’s Todd Widman to kick off our next Paleo Challenge.
- 7 week Paleo Challenge starts on Saturday 2/13 with weigh-in’s, before pictures and buy-in’s.
- CF Games Northwest Sectional Qualifiers are coming at the end of February, with the Northwest Regionals and Affiliate Team Qualifiers in May. We will be selecting our team of 6 to represent the box in April.
- The St. Patty’s Day 5k run is 3/13 here in Snoqualmie Ridge.
- The Cinco De Mayo 1/2 Marathon and 8k run is on 5/1 in downtown Snoqualmie.
- We are working with Lucy and Rob to hold another Rowing Class in March. This will be similar to the last class and will focus on proper technique, form, and strategy on the erg.
- 100 WOD T-Shirts are now designed and will be available to purchase (at a discount) should you earn one! WOD’s must be completed in the box (garage counts).
- Double-Under Challenge: Starting this week through the end of February, attempt to beat your max reps consecutive double-unders each week. Practice them all week post WOD and then pick the time of your choosing to go for your new max in one attempt.
- Push-up Challenge: Starting this Saturday perform 5 push-ups. Add 5 each day until the end of the month. (i.e. 5 Sat., 10 Sun., 15 Mon., etc.) Break them up throughout the day if needed. Make-up rules apply like the burpee challenge.
And this is only the beginning! We have a whole year ahead of us!
If these races, discussions, classes, challenges and even shirts don’t give you enough motivation, then watch the below video from King 5 Evening Magazine and see an example of how committing yourself to CrossFit and good nutrition can change your life.
"Grace"
For time:
30 Clean and Jerk (135#/95#)
Post Grace complete Max Effort 400m Run
Results
“Grace” is heavy. It’s quick (relatively speaking). It’s tough. And it’s surprising. Even though it’s 30 reps, with a heavy Clean and Jerk at high intensity it can tax you completely. Scaling down to a heavy enough weight that is challenging to pull off the floor will still work you and leave you wondering at about rep 15 if you are going to make it to 30. This WOD can push you quickly to the brink of muscle failure in only a few minutes. Judging from the screaming coming from outside tonight Sherry and Michelle certainly almost found that point as they stormed their way through. Congrats to all who PR’d and to all who did this one for the first time. If you went a little lighter than you wanted to don’t worry, we will all get a re-match for sure.
Notes:
The lululemon trunk show is this Friday. You should have received the evite with all the gory details so look forward to some fun, goal setting, and shopping while ditching your significant other at home.
We are registered as an affiliate to field a team for the CF Games Affiliate Cup qualifiers at the Regionals in May. This experience just keeps getting better and better. For those trying out just remember to have fun. It’s all about getting fitter, learning to push our limits and becoming better athletes while training with one another! Special thanks to Bonnie who has volunteered to be our Team “Mom”. She will also be helping us at the Sectionals in February and at our 9am team WOD’s on Saturdays.
For those who have volunteered at the Sectionals let us know what you end up volunteering for.
ATTENTION RUNNERS:
Two races coming up. The first is the St. Patty’s Day 5k in March. Register on the right side of the page. The second is the Cinco De Mayo 1/2 marathon and 8k race in May. For that race please register in the gym as you will receive a discount on both races only if you register in person with us. As a sponsor for this race we are the local registration point so save some $ and run with your fellow CrossFitters and Snoqualmie-ans!
Rest and Recover
Enjoy the day. Lay back and get ready for a good week!
Read “Gluten: Silent Killer” on paleobrands.com.
What is Gluten? Why is it so harmful?
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it
or
“Team Murph”
Partner up and alternate exercises for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Run 1/2 mile each with partner and alternate exercises
Results
Jim M. and Ryan knocking out full “Murph”:
From CrossFit.com: “Murph” is dedicated to Navy SEAL LT Michael Murphy, 29 of New York, who was killed in Afghanistan in June of 2005. This workout was one of his favorites and he’d named it “Body Armor”. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more than to serve his country and the people who make it what it is.
He is a Medal of Honor recipient. Read the link above for the harrowing account of his heroic actions.
The 9am crew decided on this WOD over “Badger”. We took a vote, and the overwhelming majority wanted a bodyweight benchmark over a barbell benchmark. We will just have to save Badger for another day. In the early WOD the Affiliate Team ripped through this one and Travis and Pat just blew the doors off the box. Both of them came in at a smoking 35 plus and 36 plus minutes respectively. Everyone else did great at one of the toughest “grind it out” kind of WOD’s in CrossFit. What really stood out over everyone who either tackled it on their own or paired with a teammate was that Jim and Ryan showed up by themselves for the 11am class and decided to both go for the full version. Pushing, encouraging and nudging each other on, they both completed it fully RX’d and at a great pace. Even more impressive, this was Ryan’s first WOD other than his Baseline workout as he is still in the process of completing Elements. Could you imagine your third visit to the box and we ask you to do “Murph”? Two small callous tears, kipping pull-ups learned on the fly, and one ripped off shirt later and Ryan’s now a CrossFitter through and through. Totally inspiring to watch.
For all of you who came today for “Murph and Team Murph”; give yourself a pat on the back, raise a glass and toast each other (eye to eye) to a pretty impressive feat. You all worked your butts off.
Notes:
Nutrition Discussion will be on Friday 2/12 at 6:30pm with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. We highly encourage you to come regardless of whether or not you plan to participate in the Paleo Challenge (starts Sat.). This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.
- The nutrition “chat” will last roughly 1.5 to 2 hours.
- Cost will be $10 per person.
- Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
- Bring your questions!
Post to comments if you plan to attend the Nutrition Discussion.
"Seven and Seven"
7 Rounds for time of:
7 Dumbbell Deadlifts (40#/25#)
7 Dumbbell Hang Power Clean
7 Dumbbell Front Squat
7 Dumbbell Push Press
Results
Dumbbell Fun! Happy Friday!
Lucy getting closer to a pull-up and Steph working through dumbbell deadlifts:
Notes:
For those clamoring to do “Grace” again here’s a variation we might do soon. (Seriously)
“Isa-Grace” with Josh Everett and the CFHQ Trainers [wmv] [mov]
Sign up in the comments if you didn’t already for Sat. 10am class; 2 spots open. (So far it’s Jim, Steph, Nan, Adriana, Maria, Bonnie). Otherwise come to 11am. Affiliate team is 9am.