WOD

Hey guys, here’s another article from the old days. https://library.crossfit.com/free/pdf/41_06_Prof_Training.pdf When I read this, I knew that I had work to do, but that I had what it took to be one of the best. My experiences have proven to me that I’ve met this mark, and I have you all to thank as motivation to excel, thank you for the continual push to improve and hone my craft. I can only hope that either we can continue to work together in the future, or that you can find another coach who is willing to grow to meet this standard, and be better for you.

Workouts:

Monday: Two Minutes of Each Filthy 50 Station For Reps: Box Jumps 24″/20″, Jumping Pull-ups, KB Swings 35/26, Walking Lunges, Knees-to-Elbows, Push Presses 45/35, Back Extensions, Wall Ball shots 20-10/14-9, Burpees, Double Unders

Tuesday: Bench Press Max 5, also 8 minutes of 16 Push-Ups, 16 Ab Mat Sit-ups

Wednesday: LCF: 2 Muscle-ups, 100m Run, 8 KB Swings 70/53

Thursday: Deadlifts Max 5, 2 Rope Climbs between each heavy set

Friday: 4 Rounds for Time of: 50 Double Unders and 7 Hang Squat Snatches 135/95

Saturday: Richmond Beach Stairs and Breakfast afterwards!

Hey guys! Hooray June! I wanted to include in this weeks post the original CrossFit Journal Article about Garage Gyms. This gym was only ever supposed to be the ultimate garage gym. I dig it, I’m glad you guys do to. Give it a read, maybe it’ll inspire you: https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf

Workouts:

Monday: Every 2 Minutes for 20 Minutes: 3 Thrusters, 3 Hang- Clusters, 3 Squat Cleans 135/95

Tuesday: 30-20-10 For Time SDLHP 135/95, Banded Ab Mat Sit-ups

Wednesday: AMRAP 15 1 L-Pull-up, 1 Strict Pull-up, 1 Pull-up, 1 Toes to Bar, 10ft. Handstand Walking, 35 Double Unders

Thursday: Sotts Press Max 5, Press Max 1

Friday: Buddy Row Day! For Time: 2 Guys: 1000m/650m/200m/650m/1000m 2 Ladies: 700m/450m/200m/450m/700m

Saturday: Teams of 3: Partner 1: 10 Deadlifts 275/185, Partner 2: 10 Chest to Bar Pull-ups, once Partner 1 and 2 Finish their work, then partner 3 Runs 200m. Then Rotate. Runner goes to DL, DL goes to Pull-up, Pull-up runs!

Remember guys, we’re closed Monday for Memorial Day! I hope you’re recovering nicely from Saturday’s extravaganza 🙂

Workouts:

Monday: Closed

Tuesday: 7 Rounds for Time: 7 Thrusters 96/65, 7 Sumo DL High Pulls 95/65, 7 Handstand Push-ups

Wednesday: 3 Rounds for Time of: 650m Row, 35 Wall Ball Shots (20-10/14-9), 12 Strict False Grip Ring Pull-ups

Thursday: Horizontal Ring Row 5 Rep Max, Pull-up 1 Rep Max

Friday: 20-18-16…4-2 Push-ups, 2-4-6…18-20 Hang Power Cleans 75/55

Saturday: Team Kelly: 5 Rounds for Time of, 400m Run with Med Ball passing it back and forth, then 30 partner wall ball shots 20-10/14-9, and 30 alternating box jumps 24/20 (I do 1, you do 1) For Time

Thanks for letting me be so late you all! Saturday 1:00pm is our Memorial Day Event, I sincerely hope you can make it to come hang out, scale a super nasty workout, and eat some tasty food with your gym peeps! It’s a time for our community to shine, enjoy it! Otherwise no Saturday classes that morning. We’ll be CLOSED Monday the 25th to observe Memorial Day, I hope you have weekend plans, and that you get Monday off, hooray for sunny PNW times!

Workouts:

Monday: Clean and Jerk Max 2

Tuesday: 3 Rounds for Time of: 400m Run, 8 Pull-ups, 12 Burpees, 16 GHD Sit-ups, 20 Air Squats

Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.

Thursday: 5 Rounds for Time of: 7 Deadlifts 315/225, 35 Double Unders

Friday: Overhead Squats Max 5

Saturday: Murph, Gale Force, Harper, Kelly Brown, Ryan, Yeti. You Pick.

Remember BBQ WOD-FEST Saturday the 23rd, I hope you guys are around 🙂 Time TBD

Friday we’ll be doing our special workout to memorialize Nakba Day. We observe on May 15, it is a day of mourning and remembrance for Palestinians, marking the catastrophe (“al-Nakba”) of 1948 when over 700,000 native Palestinians were forcibly expelled from their homes during the creation of the state of israel. It remembers the destruction of more than 500 Palestinian villages and the beginning of a painful exile that continues for millions of refugees and their descendants. Nakba Day is not just about history, it is about the ongoing struggle for justice, the right of return, and the preservation of Palestinian identity, land, and heritage in the face of continued occupation and displacement. Thanks for your support! Scaling is encouraged!!

***REMEMBER: Gym is closed for powerlifting meet Saturday!***

Workouts:

Monday: 7 Rounds for Time of: 3 Strict Pull-ups, 2 Chest to Bar Pull-ups, 1 Bar Muscle-up, 12 Hang Power Clean and Push Press 95/65, Rest 2 minutes

Tuesday: Back Squat for Max 1

Wednesday: Dips for Max 5, Turkish Get-ups Max 3

Thursday: Rope and Sled Pulls for Weight/Speed and fun

Friday: Nakba Day: For Time: 974m Row, 5 Rounds of: 15 HSQCL 75/55, 31 Ab Mat Sit-ups, 70 Dubs, 974m Row to Finish

Saturday: CLOSED FOR POWERLIFTING MEET!

GYM BBQ FUN TIME!! Saturday May 23rd! Clear your calendars, I hope you’re in town for it. We’ve got options this year, be stoked. I’m not here to make political statements, I’m here to help you guys have a better life, more fun, and be fit, BUT I can dig how people might not be super stoked on the military at large right now. SO, within that headspace, “Murph” is typically done on Memorial Day, if you want to blast that workout, wear the vest and dig in, I’m here for it. If you don’t, (for whatever reason, including, you’ve done it 15 times and would prefer something more novel) I’m here for you also. I’ve picked 4 other workouts, that I think we can all get behind: Gale Force (wildland firefighter), Harper (we’ve never run it before, Phoenix firefighter), Kelly Brown (a dear friends wife who lost her battles to brain cancer, fuck cancer), and Yeti (smoke jumper). Check these workouts out online, and if one piques your interest, I’m 100% into running those workouts too. Saturday May 23rd.

We’ll have a sign-up list on the board soon enough (thanks Annie!) to get things organized. Hooray sunny times!

Monday: May 25th the gym will be closed. You’ll need the rest I think 🙂

Workouts:

Monday: May the Fourth: 4 Rounds of: 4 Turkish Get-Ups 53/46, 4 Single KB Overhead Squats 53/36 Right, 4 Single KB Overhead Squats 53/36 Left, 12 KB Goblet Squats 53/36, 16 – 180 Degree KB Swings 53/36

Tuesday: Cinco De Mayo: Mas Chingón: 100 Overhead Rep Test, Bottom to Bottom Tabata Squats, Max Plank Hold, Max Zercher Hold (185/135 do pad the bar with something), 500m Ski Erg all out

Wednesday: 5 Rounds with Rest: 21 GHD Sit-ups, 21 Pull-ups, Row 21 Calories, Rest 4 Minutes

Thursday: 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”

Friday: Hang Squat Clean Max 3

Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.