WOD

Hey guys!  12 days are each Monday through Thursday for the next 3 weeks!  Friday is the make up day if you missed ONE, if you missed two, there’s no making up, do the heavy day and then get in here Saturday for a burner!  If you make all 12 you’ll get a great sticker!

Monday: #1

1 rep max weighted pull-up

Tabata Pull-Ups

Tuesday: #2

12th Anniversary “Grace”

30 Clean and Jerks for Time 135/95

Wednesday #3

OHSQ x1

and

2x 800m Run test

Thursday: #4

20 minutes AMRAP of

5 strict knees to elbows,

10 push-ups,

15 med ball cleans 20/14

Friday: or make up day if you only missed one!

Sumo Deadlift x5

Saturday:

FGB Style but with

Hang Power Cleans 95/65,

Ski Calories,

Bike Calories,

Box Step Overs with 45/25,

Inverted Burpees

3 rounds for reps

Hey guys!  Your coaches thank you greatly for the time off to recover so we can be at our best in the gym every day!

Here’s this little doozey to help with soreness 🙂

Warm-Up with:

Pistol Progressions: like what we do on Gymnastics Days

1st: Feet together knees together air squats x15

Hollow Rock until you can’t take it

2nd: Tight Rope Air Squats (feet in line, back foot carries the weight) 15 right, 15 left

Side Plank until you can’t take it

3rd: Ankle on back of other legs calf “self-spotted 1 legged squat”x15 each side, right ankle on left leg, left leg squats followed by left ankle on right leg, right leg squats

Other Side plank until you can’t take it.

Workout:

Your coach advises something soft to lunge onto rather than your hardwood floors.  Please do the warm-up, spare your knees any undue grief, and I promise it’ll help the soreness.  If Carrie and I can Facebook live it we will!  No promises on what time of day!

For Time:

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the right hand (pie plate (don’t drop it!!), water bottle, small DB, bambino etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the left hand (leftovers in a Tupperware, two La Croix’s, a boot, a nutcracker etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the right hand (pie plate (don’t drop it!!), water bottle, small DB, bambino etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the left hand (leftovers in a Tupperware, two La Croix’s, a boot, a nutcracker etc.)

Hey guys!  Quick rundown on the schedule: Monday, Tuesday, Wednesday business as usual.  Thursday (Thanksgiving Day) we do a special workout “The CrossFit Cornucopia” at 7:00am and 8:30am, teams of 4-5 (come without a team, and I’ll get you hooked up), this will be our 11th time doing it (wow), and needless to say it’ll make “room” for whatever you eat that day 🙂

Please know that I love when family visits and I know this time of year is awesome for that, but unless your friend/family member who wants to do it really badly is in really good shape (i.e. has done CrossFit somewhere else for 6 months consistently, not just runs, or does yoga, or “likes to workout too”) they cannot do this workout.  It’s simply too much and we’ve had problems in the past with guests coming in and getting jacked up.  So we’re done with that 🙂

Then after Thursday we’re closed the rest of the week.  A million thank you’s for not grumbling about this.  We’re open just about every other bank holiday of the year, often running special workouts and coordinating events on those days that many people get as paid holidays (time and a half).  I’ll post a recovery home workout for Saturday as it’s own post, check back for that Friday night at 5:00pm if you’re dying that bad for some reps after the bludgeoning that is Cornucopia.

Thanks 🙂

After this week will start the 12 Days of Christmas!  This is our second year doing it this way, and we’re going to repeat the workouts to see how you’ve progressed year over year!  Check out your notes and get ready!  What the 12 Days are is Monday through Thursday each week a workout (1-4, 5-8, 9-12) is up do that workout.  If you miss one, do it on Friday as a make-up, AND THAT’S IT.  The goal is attendance over volume.  Make 4 days each week, and earn your special super sexy sticker!  After those first three weeks are up, we’re into the Christmas break (closed a few days) and then we’re into a whole new year of training!  2020. Man.

Monday:

Press for Max 5

Max Double Under Trials/Workshop

Tuesday:

”Sean”

LCF as Rx’d

Max Rounds in 15 minutes of:

11 Strict Chest-to-Bar Pull-ups

22 Front Squats (75/55)

Wednesday: when you read the Cornucopia, you’ll get why.

GYMNASTICS DAY!

[Not necessarily in this order]

Handstands

Pistols

Muscle-ups

Scales and planks

Thursday:

Lynnwood CrossFit’s Cornucopia:

In teams of 4 for time:

200 Kettlebell Snatches 36/26

200 Deadlifts 95/65

200 Wall Ball Shots 20-10/14-9

200 Med Ball Cleans 20/14

200 Burpees

200 Pull-ups

200 Thrusters 45/33

200 Calories on the Rower

Friday: CLOSED

Saturday: CLOSED

Hey team!  Welcome Terra to the AM’s!!  We’re going to work together Monday and then I’ll be overseeing from then on during the week.  Later in the week welcome Jay to the gym Thursday and Friday for some of the classes.  Get to meet your new coaches, they’re great people and we have a lot to share with them, and they to you!

Monday:

Elizabeth with Power Cleans

Tuesday:

Bear Complex

Wednesday:

Cindy

Thursday:

LCF as Rx’d

“Michael”

3 Rounds for Time of 800m/600m/400m Run,

50/40/30 Ab Mat Sit-ups,

50/40/30 Back Extensions/Reverse Hypers/45 Deg Extensions/Hollow Arches

Friday:

3 Rounds for Time of:

50 Double Unders,

100 Single Unders,

20 Sumo Deadlift High Pulls 95/65

Saturday:

Partner WOD: I go, you go through max rounds in 15 minutes of:

4 Power Snatches 115/75,

4 Toes to Bars,

4 Pull-ups (Kipping, yeah)

Monday:

“Zeus”

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-cal Row

30 Push-ups

30 Thrusters 75/55

Tuesday:

“Marco”

LCF as Rx’d

3 Rounds for time of:

15 HSPU

12 Pull-ups

9 Power Cleans (155/105)

Wednesday:

Deadlift for Max 5

Thursday:

“Capoot”

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

Friday:

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!

Coaches!

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

Tuesday:

As Rx’d:

Brenton

5 Rounds w/ a Weight Vest:

100′ Bear Crawl

100′ Standing Broad Jumps (Do 3 Burpees after every 5 Broad Jumps)

Wednesday:

12 Minutes for Max Rounds of:

12 DB Push Presses 40/25

9 DB Front Squats 40/25

6 Strict Pull-ups

Thursday:

HSPU, Pistols, Scales and Planks, Ring Dip

Friday: The Final Open WOD

Saturday:

This’ll be done in teams of two, and most likely scaled from there as well!  Come and enjoy it!

Lumberjack 20

For Time:

20 Deadlifts (275/185)

400m Run

20 KB Swings (70/53)

400m Run

20 Overhead Squats (115/75)

400m Run

20 Burpees

400m Run

20 Chest-to-Bar Pull-ups

400m Run

20 Box Jumps (24/20)

400m Run

20 DB Squat Cleans (45/25)

400m Run