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 🙂
Mike, Sis, Emily, Jon, Chad, Jennifer, Marina, Eileen, Jesse, Brent, Ryan, Maher, Amy, Leann, Evin, Tyler, Kelsey, Leann with the help of Carrie, Gage, Logan, Chloe, Denise, Shannan, Pam, Dan, Payton, Benjamin, Blake and Grayson ran 6.06 (some further than others!) miles to have tasty breakfast and sweaty friendship amidst a delightfully cool temperature with savorily warm company.
3 RM weighted Pull-up
LCF as Rx’d
Wall Ball Shots (20/14)
Step Ups (20/16)
Suitcase Deadlifts (53/35)
LCF as Rx’d:
10 minutes of Running
10 minutes of Burpee pull-ups
10 minues of Running
Bench Press 5 Rep Max
21-15-9 For Time of:
Power Clean 95/65
Front Squats 95/65
Toe To Bars
10 Push Presses (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Hey guys this weekend SUNDAY 10AM is the Group 10k Run headed to Pam and Dan’s house! Remember $20, register early with me, we can scale, and remember to plan to stay for tasty brunch once we get there!
Front Squat for Max 3
Max Rounds in 6 minutes of: 5 Snatch Grip Deadlifts 225/155, 50 Double Unders
75 Seconds L-Sit Work, 15 Second Rotate, 75 Seconds Pull-ups for Reps, 15 Seconds Rotate, 75 Seconds bike for Calories, 15 Seconds Rotate, 75 Seconds row for calories, 15 Second Rotate 75 Seconds Rest
5 Rounds for Reps/points, yeah I forgot this earlier 🙂
“Blake” 4 Rounds for Time of:
25′ Overhead Plate Walking Lunge (45/25)
21 Box Jumps (24/20)
15 Wallball Shots (20/14)
Remember 21-15-9 Lisa?
Friday: Hey! If you want to be balanced, strong, and good at (ever do) muscle-ups, make sure you’re here!!
20 Minutes of SLIPS (look them up on CrossFit.com, and yes, it’s more L-sits, we’re getting back to work on these)
20 Minutes of Loaded Bar Dips
20 Minutes of Bar Muscle-up Practice
Hang Squat Clean for best 2
10k run to Pam and Dan’s 10am! Remember to pre-register so we have enough food!!
The trail run was a huge success! We all made it, we hefted the sandbags, we slid the slides, we got wasted with mud, and all was well!! Mega money for the kids program out here and much fun had by all!
The before, the after and an example of the muddiness! I can’t thank you guys enough for making the time, taking the time, and making this year unforgettable! So many memories, and good times, you all are the best!
Emily: She who did way more than the ever thought she could! 43,379!
Denise: Solo biker inspirational award 41,300!
Rob: Winner of most Ski Erg Meters 20,656!
Marina: Winner of the least Rowing Meters! (Crushed the first bike though!!!) 44,200!
Steve: Best Strut Around the Track Award 54,923!
Abhi: 1st Person to Run 2 miles during the run section! 49,703!
Leann: Winner of the “Keep Trucking” Award: most consistent! 37,600!
Turcott: Most excited to get the hell out of there! 50,950!
Mike: Best final row motivation and pace setting for Jesse and Most Meters Rowed for Gents! 49,080!
Amy: Best single speed bike performance, mad style points! 38,810
Maher: Tied for “Sir Crampasaurus Rex” and “He who went out waaay too hot” Awards! 45,847!
Ryan: Wins most “Eff this backpack” moments during the event. 47,325!
Chad 1.0: Happiest cyclist award/most congenial! 44,936!
Mansi: “Biggest Engine in the Smallest Package” 40,625!
Eileen: Best running form of the crew! For real! 48,138!
Rachel: Runner up for freaky consistent performance and Most Meters Rowed for Ladies! 52,046!
Jim: Award for lousiest derailleur! 48,550!
Jon L.: Flat out winner! 5k every 20 minutes on the run! 64,348!!!!!
Lana: Having the most fun, while having the least 🙂 Love ya! 45,090
Jesse: Worst bike choice! 43,943!
Erika, Carrie, V: Most supportive trio!!! 50,657!
AND NOW FOR THIS WEEKS WORKOUTS. Longest post ever!
LCF as Rx’d
8 C&J (135/95)
2, 15′ Rope Climbs
***If you get done with Round 1 in less than 6 minutes do a second round, if done in 12, then do a third. Not more than 3!!
25’ Handstand Walking
100 Air Squats
3 Rounds For Time
Power Snatch to Hang Squat Snatch for Max
30 Toes to Bars
20 Toes to bars
10 toes to bar
21 KB Swings
12 Handstand Push-ups
3 Rounds for time
Warm Up with a ladder of push-ups, go by either 1s or 2s.
Buddy 1: 30 Step-ups, 30 Mountain Climbers
Buddy 2: Holds a plank while buddy 1 works, if the plank falls buddy 1 has to stop!
Alternate Rounds, max rounds in 20 minutes
You aren’t going to get the butt you want by sitting on the one you have