yesterday is ashes, tomorrow is wood,
for only today does the fire burn.
Welcome to Locals’ Gym
Established in 2007 to help local people better their lives through fitness.
Mon through Thur: 5am-7:45pm Fri: 5am-6:30pm Closed from 12pm-3:30pm daily
Sun: 8:00am to 10:30am
Hey guys! I’ll be gone this week in California judging the Games! Big deal, there’s only 10 of us judges going! Quite the honor to say the least 🙂
For this week, I’m only gonna send 1 mega post. You guys are pro’s though, the zoom info doesn’t change, the same link will work. Find it immediately below 🙂
Zoom Times: 11:00am
Join Zoom Meeting
Meeting ID: 543 692 6158
Sunday’s Stretchying Session (BT3):
Zoom ID: 874 1222 5401
No passcode 🙂
30 MU’s for time.
We’re gonna work an interval of some kind, and scaled muscle ups of some kind of pull-up and dip work!
5 Rounds for Time of:
10 Toes-to-Bar/Lying Leg Raises
15 Bent Over Rows
20 Overhead Walking Lunges 25/15
Run in place for 2 minutes
50 Lunges 45/33 – barbell on back is the idea
35 Lunges 45/33
20 Lunges 45/33
100 Sumo DL High Pulls 55/33
75 Sumo DL High Pulls 55/33
50 Sumo DL High Pulls 55/33
Bench Press x3 with Barbell Rows a plenty afterwards
4 Max Sets of Push-ups, followed by 200 banded pull-aparts, or rows of some kind
AMRAP in 10 minutes
30 Jumping Jacks
15 Dumbbell Snatches (35/20 lb)
Go to a track! Or double the distance and ride a bike or row!
6 x 400m Run with 4 minutes rest each
Power Cleans with something pretty heavy
Rest Day, hopefully you guys dug something up from before, thanks!
3 Rounds all out
Rest 5 Minutes
Rest 90 seconds
Rest 75 Seconds
Rest 60 seconds
Repeat 5 Rounds
Max Meters in 80 Seconds
Rest 3 minutes
4 Rounds of:
200m on, Rest 70 Seconds
4 Rounds of:
100m on, Rest 35 Seconds
4 Rounds of:
300m On, Rest 105 Seconds
Hold your 1k pace. Each time your pace rises above the 1k pace for more than like two strokes, take a 20 seconds break (full break, no rowing). Note time to completion.
Row for Max Watts
Hold 90% for as long as possible, once impossible, rest 3 minutes and try again, once unable, then you’re done for the day. No more than 6 rounds.
Hey there thought I would share that I did my hydrostatic bodyfat test and which I had done four years ago when I was still doing ironmans (with same people so they still had my data) I have currently 5% less body fat and 14 more pounds of lean muscle mass! So thanks again Crossfit! Also proves not to get fixed on a certain weight.
I did something that I have not done in more than a decade. I bench pressed my body weight. I put up 250 in yesterdays class and I could have done more I think but I chose to be smart about it. Not often that you realize something you did a decade ago and haven’t done since and I couldn’t wait to tell my coach.
It’s great to be back after a winter of skiing. For the first time in four years I made it through the season with NO injuries! For me this was significant as I skied over 800,000 vertical feet this winter, in all kinds conditions, many of which were “ challenging”. After just 10 months of Crossfit I had much better stamina, strength, flexibility, power, speed, agility, balance and coordination. Who knew, apparently skiing functions on the basis of functional movements from Core to Extremity. Now to start dialing it in for next season!
I feel at my age that there is no more time to waste. I want to get better, and stronger! The way I feel in my skin every waking minute is very important to me, the aesthetics are secondary, because if you are applying yourself that can’t help but happen. It’s the endurance, being stronger for everyday tasks.
By the way, I really appreciate your training. Today, for example, your patience helping me get low enough on the overhead squat. Working with the bar, then the pipe, then with weights, then without, and then with weights again until I finally got it. What a contrast to the super lousy trainer I had before you, but I didn’t realize how bad he was until we started training with you. He just trained me on machines and wouldn’t have me do any free weight squats, because he said I’d never get it. Way for him to inspire confidence, but also, I don’t think he had the patience or knowledge to coach the way you do. I doubt he even knew how to do Olympic lifts. So, thanks a lot! I’m really excited this next year to make lots more improvement.
Hey Jesse, I just spent three days biking the San Juans with no bike training whatsoever. My friend and I managed to bike 30+ miles of crazy island hills each day. I believe I owe it all to massive amounts of squats and regular Chi Gong conga lines.
Also, this friend of mine has always been in pretty killer shape. However, at one point we were climbing up on a lighthouse ledge that was about shoulder height. I managed to muscle my way up, she had to go to the other side where it was lower and shuffle her way along the ledge. She’s pretty jealous of CrossFit now.
After years of beating myself up with endurance training for biking, marathons and triathlons, I’m definitely in much better shape with CrossFit alone, and I can still kick some ass in the endurance sports.
2031 196th St SW B-101
Lynnwood Wa, 98036
425.697.7108 (Rarely answered, we’re teaching!! Email is best.)
Or, fill out the form, and a Local’s Gym trainer will contact you!
Specialization is for insects.