WOD

Mid January Update!

OK! This weekend is the 5k Row we’ve been doing now for a few years. It’s held at Sunset School Park (17800 10th Ave NW Shoreline, WA 98177) it’s got a covered basketball area and is basically perfect for our needs for this event. If it’s clear you get a view of the Olympics while you row, it’s sweet. Dress WARM, it’s supposed to have a high of 40 degress and low of 28, which by 8am we’ll be closer to 28 than to 40 🙂

Sign-ups will in the gym as per usual, 8:00, 8:30, and 9:00am. Text a 5am’er to make sure you get your spot!

***NOTICE: Monday the 20th we’ll be closed in observance of Martin Luther King Jr. Day. Be rested for the 21st 🙂 ***

Workouts:
Monday: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 times through is 1. Do 5 Rounds with increasing weight.

Tuesday: Turkish Get-ups for Best 5 -then- Max Rounds in 20 Minutes of: Row 300m/225m, 20/14 Push-ups

Wednesday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups

Thursday: Muscle-ups Day: Practice. Some do 30 Muscle-ups for Time. Others develop specific strengths: false grip hangs, pull-ups, swinging, ring supports and dips etc. Or technical pieces, jumping MU’s, negatives, transitions etc.

Friday: Overhead Squat 1/10/1/20/1/30

Saturday: Row 5k

Ski Week!! It’s so winter here 🙂

Kids Class Starts this weekend! Details are in the gym, this Saturday is the first class!

This week is SKI WEEK! What that means is that really at any time (when the gym is open), you can come over and Ski 5,000 Meters! Joyous I know 🙂 It takes roughyl 20-25 minutes. Can be before, or after a workout, after class, before, whatevs. There will be a spot on the whiteboard specifically for it and you just add your name and time to the board when you finish. Easy!

5k Row Winter Event will be January 18th! Next Saturday. Same deal, load up, go to the park over there in Edmonds/Shoreline and smash it! I’m gonna do a better job organizing this for general comfort. There’s no helping that it’s cold out, but we’ll have some treats and coffee, a music situation that makes sense, and maybe an outdoor heating solution. There will be heats as per usual, we have about 15 Rowers (total between both gyms) in the mix we can use, so that makes about 3-4 heats hopefully I feel like 8-10am is a likely start time with heats every half hour. Sign-ups will be up in the gym when we get it together, don’t rush us 🙂 Be ready!

Workouts:

Monday: Snatch Balance x5 and then “Grace” 30 Clean and Jerks 135/95 for time.

Tuesday: Back Squat Max 5

Wednesday: In groups of 3, do rounds of: 12 GHD Sit-ups, 24 Wall Ball Shots 20-10’/14-9′, 36 Double Unders, each partner starts their round when the buddy before them gets to the Double Unders. Max Rounds as a Team in 20 minutes.

Thursday: Pull-up Work (Negatives, 5×5 Heavy, Pulldowns Etc.) and then 21-15-9 for time of: Hang Power Cleans 95/65 and Push-ups on the barbell

**I wanna try something new (to me) here: literally use the barbell for push-ups, same one as for the Cleans, it’s on the ground, put your hands on it and make the push-ups. YES the bar will want to spin and roll and be awful. Scale 1: is regular floor push-ups, I think knee push-ups of the bar won’t work.

Friday: For Time: Run 200m Rest 1 Minute, Run 400m Rest 2 Minutes, Run 800m Rest 4 Minutes, Run 1 Mile

Saturday: Teams of 3: Max Strict Pull-ups and Row Cals in 20 Minutes, 16 Alt. DB Snatches 50/35 Causes the teams’ rotation

Happy New Year!!

Yay! Here we go again! Another trip around the sun 🙂

2025 Stuff:
Nothing really “NEW” exactly. A few new heroes to run, dates are shifted (as they do) which brings new days into the mix, summer 10k row date is already confirmed with CC 🙂

295 Workouts this year!! That’s a lot of training to be done! We’ll be keeping to a very similar schedule of closures, big days, holiday workouts, spring break renovation week, end of year closure etc. Big thanks for the break you guys, I’m sure you’re chomping at the bit to get back after it, likewise 🙂

Be ready for some new hero workouts and other modifications, it’s gonna be awesome 🙂

Workouts:

Thursday:(New Hero Workout) “Laura” AMRAP (with a Partner) in 21 minutes of: 30 Calorie Row, 20 Burpees Over Rower, 10 Power Cleans 155/105 – I think this is to be run like this: Eileen rows 15 cals, Rachael rows her 15 cals, Eileen burpees over rower 10 times, then Rach makes her 10, then they “I go you go” back and forth on the power cleans. That let’s you go a little heavier, and is funner in general 🙂

Friday: (Modified from Years Past) “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Push-ups (these used to be burpees)

Saturday: Buddy Buddy Push Press 3 Rounds of 5×5: 65/45, 95/65, 125/85, 155/105, 185/125

Final Post of 2024!

Thanks so much everyone! This post will cover this week and next Monday. I sincerely hope that you are as blessed as I am with family and friends around this time of year visiting. If you’re taking a trip, safe travels, and I hope that wherever the planes, trains, and automobiles take you, you’re excited and able to relax and enjoy the season.

We’ll be closed from Tuesday the 24th opening up on Thursday the 2nd. Your coaches and I thank you for being so gracious with this time off to recover and recharge ourselves so we can be our best for you. As for workouts: I hope you walk with your family after meals and snacks. With cups of coffee, all bundled up and warm. If you’re bound and determined to not get too sore when we come back from this break: simply make 100 air squats every few days. It’ll work, trust me. Outside of that, don’t go fiending for reps around town or all over the internet. You’re a bad ass, take a few days.

Here’s to 2025!

Workouts:

Monday: Day 9: “Christine” 3 Round for time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Tuesday: Day 10: “Lynne” (kipping pull-ups!)

Wednesday: Day 11: Overhead Squat Max 3

Thursday: Day 12: 3 Rounds for Time of: 400m Run, 21 Burpees, 500m Row

Friday: Make-Up Day! OR Snatch Max Doubles

Saturday: “Nutts” For Time: 10 Handstand Push-Ups, 15 Deadlifts (250/175 lb), 25 Box Jumps (30/24 in), 50 Pull-Ups, 100 Wall Ball Shots (20/14 lb), 200 Double-Unders, 400 meter Run (with 45/35 lb plate)

Next Week:
I’ll be at Lynnwood all day, I hope to see you!

Monday: Filthy 50’s

Week 2!

Days 5,6,7, and 8! Who’s still in!?

Schedule stuff for the end of 2024: we’re gonna close from Tuesday the 24th and re-open Thursday the 2nd. I know that there are some days where we probably “should” be open but it’s really disjointed to have a random day in between loads of closures and confusion. IF we decide to put together a few “Saturday-Type” days I’ll post that info here, so stay tuned. My sincerest wishes however are that you all take a proper rest from your training. Games athletes take about 3 weeks to a month OFF after the games. You guys train really hard week in week out (it’s impressive), and take only a few weeks vacation where you’re off in a year. ITS OK to take a rest. When we get back it’ll be 2025, you’ll be rested and feeling like you really want to workout (which is a good feeling) and your coaches will be invigorated and ready to help you Revive in 2025!

Workouts:

Monday: Day 5: “Jackie” For Time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups

Tuesday: Day 6: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Wednesday: Day 7: Badger LCF/TLCF as Rx’d 30/20/10 of 800m Run, Squat Cleans and Pull-ups

Thursday: Day 8: Bench Press Max 3

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

12 Days of WHAT?!

12 Days of CrossMass! Mon-Thur each week for the next three weeks. Friday is make-up day, get ready for mayhem 🙂 The other days ARE NOT make-up days 🙂 Have fun with it! Saturday is for the Team WOD, not for make-up day. See what you can do to get in 🙂 The point of this is to help you guys try out other class times that you’re not used to, but that you can TOTALLY make it to. And to help you get a good last burst of fitness leading into the new year!

Workouts:

Monday: Day 1: “Abatte” LCF RX For Time: 800m Run, 21 Clean-and-Jerks (105/75 lb), 400 Meter Run, 21 Clean-and-Jerks (105/75 lb), 800m Run

Tuesday: Day 2: Military Press for Max 5

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 in 20 Minutes: 12 Toes to Bar Causes the Rotation, Row Cals, and DB Hang Power Clean and Push Press 45/35 ***Rowers gotta row 5 calories before the team can start Toes to Bar and DB work.

You aren’t going to get the butt you want by sitting on the one you have
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