WOD
The Week Before the Week!
YO! Next week (not this week) we’ve got two big things: A Climb to Camp Muir (base camp to summit Mt. Rainier) and a 10k Row!
What you’re thinking is correct: neither of these is a joke.
Camp Muir: Excerpt from the Washington Trails Association Website:
Friday August 19th, time TBA – early is better 🙂
From the stairs behind the visitors center, follow the Skyline Trail past Glacier Vista and through a hairpin switchback. Shortly thereafter, turn left along a small creek -– a sign points to Pebble Creek and Camp Muir. At roughly two miles, pass through the Pebble Creek drainage. This rocky gully is your last source of water, short of melting snow. In the soft light of dusk or dawn, it is an enchanting spot, filled with the gentle sound of Pebble Creek spilling over the plate-like rocks.
Even in late summer, the trail is snow-covered upon reaching the Muir Snowfield. It is here that the real climb begins. The snowfield undulates, at first quite steeply, over mounded snow. Mount Adams, Mount St. Helens, and Mount Hood come rapidly into view above the Tatoosh Range to the south. The terrain flattens out somewhat above 8,000 feet, but offers little relief as the air grows noticeably thinner. Camp Muir comes into view around 9,000 feet. It looks so close, yet seems to grow no closer –- the last 250 vertical feet, marked by a rocky ridge to your right, feel interminable, even for strong climbers.
As you reach the respite of Camp Muir, gaze out across the Cowlitz Glacier to the towering mass of Gibraltar Rock, the steep walls of Cathedral Rock, and Little Tahoma, which seems dwarfed by the other features, despite being the third highest peak in the state. A small tent city populated by climbers headed to the summit stretches out onto the glacier.
Two stone structures at either end of the saddle – one a guide hut, one a public shelter for climbers – are every bit as old as they look, having stood here for nearly a century. Camp Muir’s history stretches back even further – once known as “Cloud Camp,” it was re-named for naturalist John Muir after his ascent to the summit in 1888. During his party’s climb, he suggested it as a good spot to camp in the mistaken belief that it would provide shelter from the wind. Following his visit, Muir went on to play a major role in the campaign to establish Mount Rainier as a national park.
From Jesse:
In 4 Miles, you gain 4640 vertical feet. Then you gotta come back down through it, typically falling/slipping A LOT. Mostly in a terribly sunny snow field where you get sunburned and blinded without glasses/goggles. If weather comes in it’s easy to lose your way in the unmarked vastness when foggy leading you naturally towards the Nisqually side (crevasses) so GPS planning is important. No water stops after the creek outside the visitor center. Furthermore, while this is a “Gym” thing, please recognize that this is legitimately hard, and dangerous, and what that means is that I’m not “Dad” for that day. It’s hard for me too! I don’t have extra medical supplies, water, hiking poles, or energy to carry things for you to help out. I do think it’s rad if you come, I’m excited to share the trail with you, enjoy the views, commiserate over cramping, but I can’t be responsible for your safety, guidance, or anything else, it’s hard enough for just me!! So please think seriously about this before deciding to attend. Proper shoes, spikes, GPS, gear, glasses, sunscreen, FITNESS, happy knees, etc. etc. etc. go into this. If you wanna talk with me about it, please email me or pull me aside sometime and we’ll sort it out! HUGS!
10k ROW at C.C.’s House in Edmonds!
Sunday August 21st
This is going to be awesome! C.C. has been kind enough to let us invade his pad for this event. BONUS: he’s got a swimming pool for when you’re done rowing! The rowers all go on his level long patch of lawn, we row with the breeze and scent of summer flowers punctuated by children’s laughter and splashing, while the BBQ flames on Steaks, Burgers and Dogs. Once you’ve completed your 10,000m Row, you stumble from rower into the cool refreshing pool to regain your senses. Upon emerging from your hydrous bivouac, you are greeted with a “good job!” and a burger. The heats of rowers roll on through the afternoon, 10 at a whack, people and families come and go on another idyllic summer row session.
I cant’ wait. Sign-ups, time, address, and what to brings, in the gym, pic your time slots!
Workouts:
Monday: Elizabeth For time: 21-15-9 Power Cleans 135/95, Ring Dips
Tuesday: Overhead Squat Max 5
Wednesday: 3 Rounds for Time of: Run 300m, 21 KB Swings 53/35, 12 Push Jerks 135/95
Thursday: “Erin” 5 Rounds for Time: 15 DB Split Cleans 40/30, 21 Pull-Ups
Friday: Row 2k
Saturday: Partner Workout: Max Rounds in 15 Minutes of: 5 Partner Sumo Deadlifts (Grab the ends of the barbell) 405/315, 10 Synchro Toes to Bars, 15 Buddy Wall Ball Shots 20-10’/14-9′, 20 Buddy Ab Mat Sit-ups w/ Med Ball
CrossFit Games Week!
Hey guys! I’ll be gone this week, please hold back the streaming tears. Find me on TV! Is the website that’ll have all the deets and the live events playing. I’ll be stoic AF in the background looking TALL and muscle-free in comparison to these stellar athletes!
Kids and Teens are on this week! 1:30pm Tue/Thur Teens at LCF, and 4:15 Tue/Thur Littles at TIL, registration is on last weeks post if you missed it!
The Workouts:
Monday: Jackie For time: 1000m row, 50 thrusters 45/35, 30 pull-ups
Tuesday: 3 Rounds for Time of: 10 Back Squats 225/155, 20 Push-ups, 10 Power Snatches 115/85 Rest 3 Minutes
Wednesday: 3-6-9-12-15 For Time of: Burpees, GHD Sit-Ups, with a 200m Run each round
Thursday: “Christine” 3 Rounds for Time of: 500m Row, 12 Deadlifts 185/135, 21 Box Jumps 24/20
Friday: 30 Muscle-ups for Time
Saturday: Tl;dr come and train, you’ll be fitter for it 🙂
Trade Rounds with your Buddy!
Rx Version: 2 Strict Pull-ups, 2 Kipping Pull-ups, 2 Toes to Bars, 2 Skin the Cats, 2 Squat Cleans Heavy
Scale Option A Version: 2 Banded Strict Pull-ups, 2 Banded Kipping Pull-ups, dump the band, 2 Hanging Knee Raises, Max L Hang, 2 Squat Cleans Heavy
Scale Option Version 1: 2 Heavy Ring Rows, 2 Light Ring Rows, 2 Ring Row Walking Negatives, 2 Toes to Straps, Max Hollow Rock Hold, 2 Squat Cleans Heavy
More Kids and Teens, Subtle Changes, and all good stuff!
Hey guys! No kids/teens classes this week. Next week they start back up again! Links and buttons below. Please sign up there, and then we’ll see you in class!!
BINGO Finishes this week! How many squares you got?!
We’re going to rename the 5:15pm Class as for “Beginners” this means nothing about you savages that clearly aren’t beginners who’ve been coming for years at 5:15pm, it’s to encourage new people to come at this time, even though we legitimately change nothing 🙂 HUGS!
Workouts:
Monday: Max Rounds in 12 Minutes of: 3 Bar Muscle-Ups, 6 Pressing Snatch Balances 75/53, 9 Burpee Over Bars
Tuesday: “Kelly” 5 rounds for time: 400m Run, 30 Box Jumps 24″/20″, 30 Wall Ball Shots 20-10’/14-9′
Wednesday: Turkish Get Up for 1 Rep Max, then, Trade Rounds with a Buddy: 20 GHD Sit-ups, Side Plank 45 Sec Left, Side Plank 45 Sec Right. 5 Rounds each.
Thursday: “Ledesma” Max Rounds in 20 minutes of: 5 Paralette Handstand Push-Ups, 10 Toes Through Rings, 15 Medicine Ball Cleans 20/14
Friday: Bench Press Max 3, accessories as time permits
Saturday: “Eva” TIL Rx 3 rounds for time: 800m Run, 30 KB Swings 70/53, 30 Pull-Ups
Block 2: Tue/Thur, August 2nd, 4th, 9th, 11th, 16th, and 18th
4:15pm-4:45pm Ages 6-12 at Turn It Loose
1:30pm-2:30pm Teens 13+ at Lynnwood CrossFit
Register and Pay Here: Choose the block you want, and off you go!
For Each Additional Kidlet or Radical Teenager:
Never a dull moment!
OK, not quite as big a week as last week, but with Linda on Saturday, and Fran on Thursday, AND Diane on a Tuesday, it’s a big big BIG week 🙂
Thanks for helping to make Saturday such a fun day! How about Brendan and Carolyn!!! Sheeeeeesh!
Workouts:
Monday: 50 Ab Mat Sit-ups, 800m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 800m Run, 50 Ab Mat Sit-ups
Tuesday: Diane For time: 21-15-9 Deadlifts 225/155, Handstand Push-Ups – word to the wise: remember that workout from last week where we had only 1 deadlift each round? Yeah, that one. If you weren’t in the mid to high 300’s for that, using 225 for this workout just isn’t the best plan. HUGS.
Wednesday: Trade Rounds with a buddy 5x: 16 Seated Single Leg Jump, Double Leg Landing Box Jumps (Sit on a bench, land on 16″ is the Rx), Band Resisted Running (Buddy Resists you, down and back), 16 Russian KB Swings 88/70, is it really timed?
Thursday: Fran For time: 21-15-9 Thrusters 95/65 Pull-ups
Friday: Gymnastics Day! 15 Minutes of Scales and Planks, 15 Minutes of Handstand Walking, 15 Minutes of Ball Up and Skin the Cat, 15 Minutes of Paralette L-Sit Fun Times
Saturday: “Linda” – 10/9/8/7/6/5/4/3/2/1 of Deadlift 1.5x Body Weight, Bench Press 1x Body Weight, and Clean .75x Body Weight
Bingo Week in Full Effect!
YO! People are posting, coming to 5am Classes, turning up for hikes on Sunday (10am at Heybrook Lookout Trail, HWY 2) gearing up for Marathon Bike Week, you name it! Couldn’t be more stoked about what all we have going on, this week is gonna be a doozey 🙂
Two Major Things Happening This Week:
1) Marathon Bike Week! We’ve got Concept2 Bikes in the Gym. Get on and ride for 42,100 Meters, as fast as you can. It takes about an hour and a half to two hours. Yeah that’s a lotta but time. Get a padded thing! Bike Shorts are a great buy, get your music right, use those ear buds. Just come in and get it done. We don’t have a schedule up (Eileen wanted to, she always wants a sign up) we are all free actors, and acting without public accountability is something that we don’t do much anymore, so practice this personal skill, of doing a hard thing, without telling anyone that you’re going to do it. Schedule the time, get to the gym, sit on down, and pedal until you’re done 🙂 Have some water with you 🙂
2) Grace for Distance!! I’ve always wanted to do this. Clean and Jerk (throw the hell out of) barbells for distance on a beach! We’re going to Richmond Beach, with banged up barbells and fat bars, and our shittiest weight plates to go have fun in the best way we know how: get sweaty with our friends! 10:30 be down there, at least in the parking lot, and help schlep the gear to the beach, then we can set up some cones, and get after it! If you’re all really good kids, maybe we can stay and do a long kettlebell flow on the beach…
Super stoked!
Monday: 100 Double Unders, 3 Rounds of: Right Handed Farmers Carry 100/70 150 Feet, Run 200m, Left Handed Farmers Carry 100/70 150 Feet, 200m Run, Finish with another 100 Double Unders
Tuesday: Thruster for 1 Rep Max
Wednesday: Moon 7 rounds for time: 10 hang split snatches R 40/30, 1 rope climb 15′, 10 hang split snatches L40/30, 1 rope climb 15’
Thursday: 3 Bench Presses 255/175 , 15 Toes to Bar, Trade Rounds with your buddy
***Save Your Hands Team!!***
Friday: 7 Rounds for Time of: 1 Deadlift 405/315, 3 Strict Pull-ups, 5 Kipping Pull-ups
Saturday: 50 Reps for Time of Sandbag/Med Ball over a Yoke or Bar
Happy America Day!
Yay Freedom and stuff!!
This post is super short guys 🙂 All the deets for the parade are on last weeks post, or in your email. For Teens/Kids stuff, same, last weeks post has all the deets and sign-ups. Only big change is the Heybrooke Hike is 10am on Sunday the 10th! We’ll get those details, where to be etc. in the gym Tuesday. Rock on!
Workouts:
Monday: CLOSED – come to the Edmonds Parade! Meet at Turn It Loose at 10:00am to fill out your card, and carpool over to the parade starting location on 7th and Glen!
Tuesday: 5 Rounds for Time: 21 Hang Power Cleans 75/55, 21 Walking Lunges, 21 Ab mat Sit-ups
Wednesday: Jason For time: 100 squats, 5 musle-ups, 75 squats, 10 muscle-ups, 50 squats, 15 muscle-ups, 25 squats, 20 msucle-ups
Thursday: 3 Rounds for Time of: 400m Run, 8 Deadlifts 275/225, 8 Burpees to a 12″ Touch
Friday: Cindy AMRAP 20 min: 5 pull-ups, 10 push-ups, 15 squats
Saturday: Teams of 3: Row, Box Jump, Handstand Push-up, for the deets you gotta turn up!