LCF as Rx’d
1 Round for Time:
30 Wallball Shots (20/14)
30 Sumo Deadlift High-Pulls (75/55)
30 Box Jumps (20/14)
30 Push Presses (75/55)
30 Thrusters 75/55
LCF as Rx’d
3 Rounds for time of:
9 Power Cleans (155/105)
Deadlift for Max 5
LCF as Rx’d
Teams of two: For Time:
Buddy 1: 40 Push-ups, Run 200m, then
Buddy 2: 40 Push-ups, Run 200m, then
Buddy 1: 30 Push-ups Run 300m, then
Buddy 2: 30 Push-ups Run 300m, then
Buddy 1: 20 Push-ups, Run 400m, then
Buddy 2: 20 Push-ups, Run 400m then
Buddy 1: 10 Push-ups, Run 500m, then
Buddy 2: 10 Push-ups, Run 500m
30 Muscle-ups for Time
Saturday: Kinda like Monday…
“Fight Gone Bad”
Hey guys! A few new things coming down the pipe! This week is the final open workout 20.5 It’ll be released on Thursday night like usual, let’s plan on packing the house Friday night! If you can rearrange your schedule to come out and hang out, please do! Lululemon is going to come out to have fun with us, Carrie is going to be mixing smoothies for after the workout, and I’m suggesting a trip to Moonshine BBQ when we’re finished with the night!
If you’ve been coming to the 9, 10, or 11am classes, you’ve certainly noticed our very own Eileen making it happen for you guys! Eileen is truly someone to emulate in life. I’m stoked to have her as part of our team!! You guys are lucky 🙂
The week after this one, November 11th, Terra will do the PM classes, and the week after she’ll be doing the AM classes! So say hi, enjoy her vibrance, and show her what you can do! Terra Firma is an “Original Gangsta” Lynnwood CrossFitter, who’s on the leaderboards in a few places from the days of yore, and has recently switched to natural bodybuilding to pursue status and glory!
Later in the month Jason Tayler (Jay) is coming home from overseas to coach for us while he goes back to school! Be excited to meet him when he shows up, I’m stoked to have another full grown man around to keep us motivated! He’s retired from the US Marine Corps and has been a fixture in the gym when he’s home visiting family getting his training in. Tentatively he’s scheduled for Thanksgiving week PM classes, and then AM’s the week after that.
Why do they rotate Jess? Thanks for asking, I’m trying a new thing to keep us coaches fresher, more relaxed and ultimately happier. It’s called rotating schedules. Some weeks in the AM, some weeks in the PM, sometimes totally off. Panic not gym family, Jesse and Carrie will be coaching plenty, it’s just that I/we won’t be scheduled from 5am to 7:30pm 3-4 days each week for months, as if that was some kind of “plan” [insert eye roll emoji].
Embrace the constant variance, enjoy the change of pace, and FEEL THE GAINZ!!!!!!
Monday: Front Squat for 1RM
5 Rounds w/ a Weight Vest:
100′ Bear Crawl
100′ Standing Broad Jumps (Do 3 Burpees after every 5 Broad Jumps)
12 Minutes for Max Rounds of:
12 DB Push Presses 40/25
9 DB Front Squats 40/25
6 Strict Pull-ups
HSPU, Pistols, Scales and Planks, Ring Dip
Friday: The Final Open WOD
This’ll be done in teams of two, and most likely scaled from there as well! Come and enjoy it!
20 Deadlifts (275/185)
20 KB Swings (70/53)
20 Overhead Squats (115/75)
20 Chest-to-Bar Pull-ups
20 Box Jumps (24/20)
20 DB Squat Cleans (45/25)
Not just because it’s Halloween, but because the WODs weren’t posted!!!
[Insert Huge Scary .img Here]
***NOTICE*** There will be NO NIGHT CLASSES the night of Halloween, that’s Thursday night, but everything else will be normal through Friday and the weekend.
NEXT week, on Friday, what do you guys say to having everyone come out Friday night instead of doing it throughout the day, so we can have fun with each other and a killer time working out? You’re all in? Great! I’ll see you there.
3k Row for time
*Row in 3-min intervals – stop to perform 25 air squats and 15 push-ups before beginning next interval.*
Clean for Max 3
3 Power Snatches 135/95,
6 Squat Thrusts,
12 Ab Mat Sit-ups
Max Rounds in 3 minutes, 1 minute rest.
Do 5 “rounds” 20 minutes total
Thursday: Turn Up guys! It’s a great session to get in and practice these things, I know I say it all the time. BUT I MEAN IT. Furthermore, here’s how stuff like this goes: when we hold a heavy day, all the strong dudes show up, we post a 15k run, all the runner dudes show up, when we post a gymnastics day, ALL THE GYMNASTY TYPES SHOW UP. Here’s how CrossFit works: practice where you are weak to get strong! “Not being able to do something” is entirely the reason to show up and get after it. We’ve got the progressions and ways to work with what you’ve got so that you’ll be able to learn how to do these things. See you Thursday 🙂
Scales and Planks, Rope Climbing, Handstands, L-sits
First off, I’m gonna be gone a few days this week for the semi-annual (every two years?) CrossFit HQ Staff Summit in San Diego. Two days with the 200 other staffers to work on our craft and share some community. What that does mean is there’s gonna be some new faces in your classes this week!! Notably EILEEN!! The Mom’s Class Dynamo turned Kids Coach, turned L1 Certificate Holder and Heir Apparent for all things radical! I’m a huge fan of Eileens work ethic and her ability to assimilate what we teach in classes into her life and make herself a standout athlete. She’s also had the distinct luxury of working hard for all her successes, which to my mind translates well into the areas like empathy and coaching because she’s been there, when it was tough and not working well too. Very stoked to add her to the Crew. Beyond Eileen, Erika will be coaching some, Steph is coming over from Cashmere to coach some, and Coach Carrie will be smashing souls into submission (her specialty); you guys are so lucky!!
I’ll be back on Thursday with a vengeance to administer the gymnastics practice, and then we’re set for the Open and CLOVIS on Friday!!
Now. For those of us doing the Dirty Dozen, Clovis is happening Friday. Stretching out the Open WOD until Monday is a bad idea. I’m going to be available SUNDAY to do this workout (personally) and to open the gym for a few hours to make it a reality for those who are doing both. Zac O. and myself are going to ride our bikes to the gym from Lake Stevens (check out the commute) that morning, hope to be at the gym by 9:30 or so. If you wanna smash the open at 10:00ish that’s freakin’ rad, do it, I’ll be doing it around that time too and will certainly need a counter/friend/confidant. If that timing sucks, you’ll be doing it Monday morning. Saturday AM after Clovis sounds like a mistake waiting to happen.
My Brazilian buddy Victor Morris is coming to visit for 3-4 days (gets in Friday 1AM, ugh) before heading south to see more friends. Victor is from Florianopolis (i’m 100% positive I spelled that wrong) which is an island off the coast of Brazil. Rough life. He’s young and very fit, and really really a good dude. Welcome him and show him what’s up with Lynnhood while he’s here 🙂
5 Rounds for Max Reps of:
Bench Press at BW/.75BW
Tuesday: A Lady Hero WOD!
LCF as Rx’d
20 Overhead Squats (45/33)
20 Back Squats (45/33)
Sumo Deadlift High Pull for Max3
Scales + planks, l-sits, handstands, bar muscle-ups
Friday: Open WOD (“Clovis” for the Dirty Dozen)
Team! This and the next 5 weeks programming will look a little different, we have no idea, except that it will be HARD, what Friday’s workout will be. So, the rest of the week gets s little hijacked because of that. ON THE BRIGHT SIDE; Thursdays are going to be awesome, good chunks of time to gain skills you need, don’t miss then on purpose, if you’re disappointed i’ll make it right 🙂
Monday:Back Squat for Max 5
LCF as Rx’d
8 DB/KB Deadlifts (70/55)
5 DB/KB Push Presses (70/53)
Sotts Press for Max 5,
15 minutes of: balance beam, l-sits, handstands, and pistols.
Friday: Open WOD
Saturday: TBA, depending in Friday, we’ll fill in holes here to round out the week 🙂
You aren’t going to get the butt you want by sitting on the one you have