WOD

Gym is open for PM classes! Woooo! Thanks guys!

Sorry guys, it’s massive snow time this morning. I drove around at 4:30am, and had a blast! Which means we should not be open.

Closed through Noon. I’ll update for tonights schedule around Lunchtime.

Thanks!

YO! Nothing terribly special this week. Welcome to February. Remember the Open is coming, go ahead and register, it’ll be a blast, and it’s fun to see where you stack up 🙂

Stay tuned here for any snow updates. Hopefully it passes without incident and is very pretty and all that :). But if anything more serious happens, tune here for updates.

I delivered the “What is Fitness” lecture this weekend at the course I was teaching in Tacoma. It’s powerful, and poignant given the plethora of options out there. I’m gonna add a link below to the original article from the early 2000’s about this topic. If you’ve got 5 minutes, please consider giving it a read. I think it’s really cool, and it’s really a guiding tenant for how we roll.

https://library.crossfit.com/free/pdf/CFJ-trial.pdf

Workouts:

Monday: Thruster Max 3

Tuesday: “Nate” Max Rounds in 20 Minutes of: 2 Muscle-ups, 4 Handstand Push-Ups, 8 KB Swings 70/53

Wednesday: CrossFit Machine Sprint-Triathlon: Rest as needed between the three versions. Each is for Time 🙂 Men: 1) Row 300m, Ski 300m Bike 600m, 2) Bike 600m, Row 300m, Ski 300m, 3) Ski 300m, Bike 600m, Row 300m. Ladies: 1) Row 200m, Ski 200m Bike 400m, 2) Bike 400m, Row 200m, Ski 200m, 3) Ski 200m, Bike 400m, Row 200m

Thursday: Pull-up Work, -then- Max Rounds in 15 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 V-Ups, 24 Mountain Climbers

Friday: “Randy” For Time: 75 Power Snatches 75/55, followed by L-Sit Funhouse

Saturday: Teams of 3: Max Reps in 20 Minutes: 300m Row causes the team to rotate, Max Paralette Push-ups, Max DB Box Step Overs 20″/16″ 50/35

Lunar New Year is this Wednesday, yaay moon! Anyone ever really read up on ole’ Gregs calendar? I guess there was a decent period in the “dark ages” (when the peasants had like 190 days off a year on holiday, and the rest just chilling making craft beer and gardening) I guess when they hadn’t figured out leap year yet (copernicus’ fault no doubt, damned heliocentrist and all) and they let it slide for like hundreds of years so far that the “winter months” crept into being the summer months, and everyone was really confused. Greg saved the day. What a visionary.

Workouts:

Monday: Squat Clean “Elizabeth” 21-15-9 for Time of Squat Cleans 135/95 and Ring Dips

Tuesday: Power Snatch Max 5

Wednesday: Max Rounds in 15 Minutes of: 6 Toes to Bar, 12 KB Swings 70/53, 18 Walking Lunges

Thursday: For Time: 10 – 1 Box Jumps 30/24, 1/2/3/4/5/4/3/2/1 Wall Walks

Friday: “Chelsea” Every Minute on the Minute do 5 Pull-ups, 10 Push-ups, 15 Air Squats for 30 minutes, or fewer

Saturday: Buddy Buddy SDLHP: 3 Rounds of 5×5 with: 65/55, 75/60, 95/65, 125/75, 155/95

***NOTICE: Closed Monday for MLK Day***

Rowing Recap: Way to be!! It was super cold, but we had 37 brave souls come and complete the rowing! So rad. Top Men’s Time goes to Chris (LCF) with: 18:14.5 (a 1:49.45 avg pace!), Top Ladies time goes to Eileen with 22:52.9 (2:17.29 avg pace!). Braving freezing temps, nearly zero warm-up, but with killer views of the moon (waning gibbous) and the Olympic Mountain range, tasty breakfast burritos (courtesy of Sis and Booboo), and coffee (thanks Stef and Nanda!), I think it was a good day had by all. Special thanks to Tom for moving Edmonds’ rowers, and for the crew that stayed to help load up and those who did both row and kids class, who ended up helping return the LCF gear!! Sheeesh!

The CrossFit Open! It’s here 🙂 https://games.crossfit.com/open/registration

Feb 27-Mar 17th, 3 Weeks, Three Workouts

I think I’m gonna try the foundations workouts this year! I can’t yet make a push-up or pull-up, let alone burpees. But we’ll see what they have in store 🙂 As per usual we’ll have Gymnastics days on Thursdays, and the Open on the Friday. With Saturday being a cool team workout based on what the Open didn’t do 🙂 No stress, it’s basically 5 weeks away. Just go sign up, and we’ll make sure it’s an awesome experience!

Workouts:

Monday: Closed for MLK Day
Tuesday: Fight Gone Bad: 3 Rounds for Reps: 1 Minute at each Station: Wall Ball 20-10’/14-9′, Sumo DL High Pull 75/55, Box Jump 20/16, Push Press 75/55, Row Cals (too soon?), Rest

Wednesday: Dip Work and “Annie” 50/40/30/20/10 For Time of: Double Unders and Ab Mat sit-ups (No GHD)

Thursday: “Moore” AMRAP 20 Minutes, 1 Rope Climb 20′, 400m Run, Max Handstand Push-Ups

Friday: Power Clean Max 1

Saturday: Max Rounds in 15 Minutes with a buddy of: 3 Strict Ring to Chest False Grip Pull-ups, 5 Deadlifts 315/225, OR 3 Strict Pull-ups, 5 Deadlifts 315/225. Buddy’s can spot each other on the pull-ups as needed.

Saturday is like two different workouts depending on what your coaches want for you. The second with the strict pull-ups is best for scaling, horizontal banding is cool, and you can spot each other to ensure enough rounds.

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

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