Not just because it’s Halloween, but because the WODs weren’t posted!!!
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***NOTICE*** There will be NO NIGHT CLASSES the night of Halloween, that’s Thursday night, but everything else will be normal through Friday and the weekend.
NEXT week, on Friday, what do you guys say to having everyone come out Friday night instead of doing it throughout the day, so we can have fun with each other and a killer time working out? You’re all in? Great! I’ll see you there.
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!!
You aren’t going to get the butt you want by sitting on the one you have