WOD

Same rules as last week! I know this time of year gets really tough guys. Parties, extra year-end meetings and responsibilities, but that’s just part of the craziness of everything, dig it. With any luck you’ll have a decent break coming up to use as recovery from the pre-holiday insanity. Until then, SMASH!

Workouts 🙂

Monday: Day 5: “Jackie” For Time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups, if you have a Jackie time under 8 minutes, try 3 rounds of 1/2 Jackie for time.

Tuesday: Day 6: “Rahoi” AMRAP 12 Minutes: 12 Box Jumps 24/20, 6 Thrusters 95/65, 6 Bar Facing Burpees

Wednesday: Day 7: Bench Press Max 3

Thursday: Day 8: Badger LCF/TIL as Rx’d 30/20/10 of 800m Run, Squat Cleans and Pull-ups

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10

Here we go! Monday kicks off the 12 Days of CrossMass. Monday through Thursday are 4 specific workouts, 1, 2, 3 and 4. These are the first 4 of the “12 Days” it takes to complete the 12 Days of CrossMass. For the next 3 weeks we’ll be smashing this as we have in years past. I hope you have records to smash, and are feeling solid about giving it a go.

Details: Friday is the Make-Up day, there is a workout that you earn by completing Days 1-4, if you missed one of the workouts, you’ll get to make it up on Friday. If you missed two, sheesh. Double day? Rarely a sound plan 🙂 Saturdays are proper team smash sessions and have nothing to do with the 12 Days, other than making sure you look jacked when you go to the mall and get a PSL or smoothie or something.

Looking ahead to December for you planners out there 🙂 Regular schedule until Sunday the 21st, please make notes on your schedules from the following:

These two weeks will be a Ward only show! AND this is going to be awesome, I hope you think it will be too: these classes will be 90 Minute Classes, and you can go to either gym (whichever fits your schedule the best) to try and help you guys get in where you fit in! It’ll be super fun, we’ll do a couple workouts (lift and get tired) with enough time to actually train everything, warm-up and cool down properly, and with all you guys coming it’ll be a packed house and awesome!

Monday the 22nd:
Event Day 1: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Tuesday the 23rd:
Event Day 2: LCF 5:00am-6:30am
TIL 7:00am-8:30am
TIL 4:15pm-5:45pm

Closed: 24th, 25th, 26th, 27th, 28th.

Monday the 29th:
Event Day 1: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Tuesday the 30th:
Event Day 2: LCF 5:00am-6:30am
TIL 7:00am-8:30am
TIL 4:15pm-5:45pm

Closed: 31st, 1st.

Friday the 2nd:
Event Day 2: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Regular Schedule after that!

Workouts:

Monday: Day 1: “Cindy” Max Rounds in 20 Minutes of: 5 Pull-ups, 10 Push-Ups, 15 Air Squats

Tuesday: Day 2: “Abatte” LCF/TIL RX For Time: 800m Run, 21 Clean-and-Jerks (105/75 lb), 400 Meter Run, 21 Clean-and-Jerks (105/75 lb), 800m Run

Wednesday: Day 3: Front Squat 1 RM

Thursday: Day 4: Max Rounds in 10 Minutes of: 2 Rope Climbs 20′, 7 Sumo Deadlifts 315/225

Friday: Make-Up Day! OR Clean into Thruster for Max 3

Saturday: Teams of 3: Max Cals/DB Cleans ’n Push Press in 20 Minutes: 12 Toes to Bar Causes the Rotation, Row Cals, and DB Hang Power Clean and Push Press 45’s/35’s ***Rowers gotta row 5 calories before the team can start Toes to Bars and Clean and Push Presses.

Hey guys! Short week! I hope you all have major weekend plans for revelry, relaxation, and really really full stomachs! Reminder: the gym will be closed Friday and Saturday, and a really short schedule Thursday. 8am and 9am classes for the Cornucopia Workout.

The Cornucopia Workout:
BE EARLY. The reps alone take about an hour. So Heat 1 needs to START at 8am, which means you’re there about 7:40am doing a leg swing or two, grabbing some gear etc. So Heat 2, you’re getting to the gym about 8:40am while the teams are smashing the rowers, and then scavenging for gear and getting your space set up so that we can start at 9:00am. It’s hectic! But it’s also awesome.

***NOTICE*** This is a fun thing, and people love to bring friends, I like friends too, but this is a super super rough workout for the uninitiated. It’s just too many sets of legs and they typically have a fitness emergency somewhere around the Burpees. Not cool to do to your friends. If they’ve been properly CrossFitting somewhere (like Scott’s friend Scott) then they can jump in and have a good time. If they “workout” i.e. run, or do like machines at Globo or something, it’s a mistake 🙂 Hugs, you’re that much fitter than your friends, where a fun holiday workout for you can earn them a trip in an ambulance, it’s nuts. Cheers.

Details: The teams are loosely set as of this weekend. It’s fine to make changes, and the day of there will always be shuffling and reorganizing, don’t stress, I got this. This is our 17th Cornucopia! There’s often a few out-of-towners that come and partake, wild, but they show up. So we’ll find them a team and it’ll be grand.

Workouts:

Monday: “Kevin” LCF/TIL Rx: 3 Rounds for Time: 24 Deadlifts (185/135 lb), 24 Hanging Hip Touches (alternating arms), 400 meter Running Farmer Carry (10 lb dumbbells)

Tuesday: 8 Minutes for Max Reps on the barbell: 800m Run, 5 Rope Climbs 20′, Max Clean and Jerks 155/105

Wednesday: Jerk Max 1

Thursday: Cornucopia: Teams of 3-4: 200 KB Snatches 35/26, 200 Deadlifts 95/65, 200 Wall Ball Shots 20/14, 200 Medicine Ball Cleans 20/14, 200 Burpees, 200 Pull-Ups, 200 Thrusters 45/35, 200 Calories on the Rower For Time

YO! This week is 2k Ski Week, how this works: you can come early/stay late do a double day, whatever, and do you 2k Ski Time Trial. A “2k” is 2000m continuously for time, on a C2 Ski Erg. We have two in the gym.

CRUSH IT.

ALSO!!! Sign-ups for Cornucopia will be put up Monday 5am (if it’s not, please remind me!). Edmonds gets 4 spots, Lynnwood gets 5 spots. I’m encouraging teams of 3-4 athletes this year. NO TEAMS OF 5. The feedback I’m getting from the last two years is that people aren’t really sore at all. That’s not right! So let’s do it this way and ensure a proper training stimulus! You’re all too fit, how cool is that?!

Remember guys, the week of Thanksgiving, we smash Thursday AM and then we’re closed the rest of the week. Enjoy the break, enjoy your families, and enjoy the fall weather!

Workouts!

Monday: 5 Rounds for Time: 3 Push Press 185/135, 3 L-Pull-ups, 3 Double KB Swings 140/106

Tuesday: Back Squat Max 1

Wednesday: Row 500m 4x, rest as needed.

Thursday: 15-12-9-6-3 for Time of Thrusters 95/65 and Pull-ups

Friday: For Time: 30/20 Cals on the ski, 30 Box Jumps 24″/20″, 30 Wall Ball Shots 20-10’/14-9′, 30/20 Bike Calories, 30 DB Hang Power Cleans 35/25, 30 V-Ups, 30 Mountain Climbers, 30 Burpees

Saturday: Run 200m, Max DB Snatches 50/35, Max Toes to Bars in 15 Minutes, Run Causes the stations to rotate.

Way to go November! I hope you guys got out and enjoyed the sun and fresh air!! Remember no classes on Tuesday, take the rest day 🙂

Workouts:

Monday: Push Press Max 1, L-Sit Training ~15-20 mins.

Tuesday: Closed

Wednesday: 3 rounds for time: 600m row, 15 Power Cleans 115/75, 21 Wall Ball Shots 20-10’/14-9’

Thursday: 100m Run, 10/9/8/7/6/5/4/3/2/1 Hang Power Snatch 95/65

Friday: Deadlift Max Triple

Saturday: Teams of 3: Max Overhead Squats 135/95, Max Double Unders, 50 KB Swings 35/26 causes the rotate, 15 Minutes for Reps

Hey guys! Heads up on schedule for November times. Veterans Day we’ll close for observance. And for Thanksgiving we’ll be open TurkeyDay itself (Thursday) for the Cornucopia Workout, but then closed the rest of the weekend 🙂 Thanks!

Workouts!

Monday: Every 2 Minutes for 20 Minutes: 2 Clean and Jerks 275/185, 4 Clean Pulls 275/185, 8 Toes to Bar

Tuesday: Bench Press 1-30-1-20-1-10

Wednesday: “TEAM Lumberjack 20” For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run

Thursday: AMRAP 10 of: 12 GHD Sit-ups, 15 Thrusters 95/65

Friday: 4 Rounds for Time of: 40 Cals Rowing, 40 Double Unders, 14 Ring Dips

Saturday: Partner Double Running Isabel! For Time, I go, you go, 10 Rounds for Time: 200m Run, 6 Power Snatches 135/95