WOD
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!
The Week Before the Parade!
Geez! It’s almost nearly the 4th.
We’re gonna close Saturday the 2nd. I think attendance will be nearly zero, and it’ll give all your coaches a nice break. Remember when I was all fired up about offering 292 workouts to you guys this year? I’m still fired up, I’ve missed plenty myself, as most of us have, but this Saturday was accounted for in that original 292, and I just counted, there’s 143 workouts left this year. That’s about half. Dang. What a year it’s been huh?
Updates: Grace for Distance is going to be Saturday the 16th, at Richmond Beach Park 10:30am!
Parade Info! We’re gonna meet up at the Edmonds Gym in the morning to put the rig together and get all patriotic. As far as what to wear: RED WHITE AND BLUE! I know I know, I like totally dropped the ball and should have ordered shirts and all that stuff, I only learned about the parade June 10th, and I’ve since secured a trailer, banners and magnet signage for the Jeep, potentially a PA system as well. Mountains have been moved as per usual.
The parade starts at noon sharp, which means that 11:45am is the final muster time, and registration for yours truly is 9:30am! That also means that parking is going to be insane. Plan ahead, and we’ll save parking at Turn It Loose for our peeps, but there’ll still be a limit there for sure.
Below below, I’ll post the instructions given to me for you guys to check out.
SUMMER KIDS CLASSES! OMG Deets below as well, thanks you guys!! These are gonna be so rad 🙂
Monday: “JT” For Time: 21-15-9 Handstand Push-Ups, Ring Dips, Push-Ups
Tuesday: “Michael” 3 rounds For Time; 800m Run, 50 Back Extensions, 50 Sit-Ups
Wednesday: Ring Muscle-up Training Day!! Along with 1 Rep Max Pull-up + Accessories
Thursday: Back Squat Max 3
Friday: “Hildy” For Time: 100/70 Calorie Row, 75 Thrusters 45/35, 50 Pull-Ups, 75 Wall Ball Shots 20-10’/14-9″, 100/70 Cal Row, wear a weight vest?
Saturday: Closed
Kids and Teens Info:
Block 1: Tue/Thur, July 5th, 7th, 11th, 13th, 19th and 21st
4:15pm-4:45pm Ages 6-12 at Turn It Loose
1:30pm-2:30pm Teens 13+ at Lynnwood CrossFit
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 or blocks you want, and off you go!
For Each Additional Kidlet or Radical Teenager:
-2022 PARADE PARTICIPANT INFORMATION-
The Edmonds Chamber is excited to once again host the Edmonds 4th of July Main Parade and are so glad you’ll be joining us!
PLEASE READ THE FOLLOWING INFORMATION THOROUGHLY & CAREFULLY AND SHARE WITH ALL PARTICIPANTS IN YOUR GROUP.
Remember to give yourself plenty of time to navigate the holiday traffic, closed roads and any crowds. See map below with closed roads marked with “XXX”
· Main Parade check-in is on the west side of 7th Ave N at Glen St, beginning at 9:30 am, Monday, July 4th. Check in NO LATER than 11:15am. Only one rep from your group needs to officially check-in. Participants checking in after 11:15 may not be admitted. No refunds for late arrival.
· Directions: Approach check-in area from the corner of 7th & Caspers, turn left onto 7th, proceed south to the check-in booth on the right side of the street and send one representative to the check-in booth to receive your unit placement number and final instructions. YOU WILL RECEIVE YOUR UNIT PLACEMENT NUMBER & PLACE IN LINE-UP UPON CHECK-IN.
· All participating parade marchers & drivers must be in place and ready to start by 11:45am.
· Staging: If members of your group arrive at different times, they can check in at 7th Ave N & Glen St to be told and shown where along the parade staging area to meet.
· Parking: There is no reserved parking for parade participants. Find parking in surrounding neighborhoods outside of the closed roads. We recommend carpooling as much as possible. Streets around downtown close from 6:00am until 3:00pm.
· Entries wanting to be judged for one of the trophies must be in their parade lineup placement by 10:15am, when the judging begins.
· The Parade begins at NOON. The route is 9/10th of a mile.
· Parade ends at 4th Ave. N. and Daley Street. DO NOT STOP at the parade end. Follow the directions of the parade official stationed at this location.
To protect children from running into the street, DO NOT THROW favors or candy into the crowd.
You may walk along both sides of the parade route and directly HAND favors or candy to spectators.
Edmonds Chamber of Commerce 4th of July Parade Rules and Regulations
1. The Greater Edmonds Chamber of Commerce reserves the right to remove any entry from the parade that does not comply with instructions from Parade Officials or Edmonds Police.
2. FLOATS must be fire-retardant and carry fire extinguishers.
3. The driver must have a 180-degree field of vision and carry a valid driver’s license.
4. No smoking anything while in parade staging or while in active parade at any time.
5. Units are limited to a maximum height of 14 feet.
6. Only entries that have paid the Commercial Entry Fee may carry or display a commercial/business message. If the appropriate fee has not been paid, you will be asked to leave the parade without refund.
7. Only entries and participants that have paid the Political Entry Fee may carry or display a political campaign message. If the appropriate fee is not paid, you will be asked to leave the parade without refund.
8. Once the parade starts moving, maintain a 30’ space between entries and limit any performance to the area in front of the reviewing stands.
9. All units, floats and vehicles must maintain forward movement. Do not stop on the route for performances as it impacts the entire parade.
10. All equestrian or animal entries must have their own clean up crew.
11. Any unit that is considered unsafe by Parade Staff or police / fire department will be removed from the parade without refund. Additional safety guidelines follow.
No materials (such as candy, literature, product samples, favors, etc.) may be thrown from vehicles or by walkers.
Do not use spraying devices (water guns, etc).
Do not jump off of and back onto a moving vehicle in the parade.
All riders on a moving vehicle must remain seated or be strapped in securely (back of pick-up truck & convertible cars please just stay seated). No movement performances (ie. dancing) on moving vehicles are allowed.
Consumption of and/or possession of alcoholic beverages, marijuana or illegal substances are forbidden.
Inappropriate attire worn by entrant(s) may result in removal from participation in the parade. This is a FAMILY event.
June 20th!!
Here we go!
EVENTS!!! Gym Bingo Starts in July! Be ready 🙂 It’s Hokey, but it’ll be super fun!
July 9th – Good hike to Heybrooke Lookout! Plans to follow, but clear the date!
“Grace For Distance” at the beach, throwing barbells, what could go wrong? July 17th!
Marathon C2 Bike Week – July 11-16, exactly what it sounds like, get it done!
Climb to Camp Muir on Mt. Rainier Friday August 19th – get training!
10k Row Event at C.C.’s House! Sunday Aug 21st
These events are how we have the best time being a CrossFit community everyone, if you can make the time to come hang, please do! Kids welcome, hangouts encouraged, etc, etc, etc. Big Hugs!
Monday: Reverse Fran For time: 9-15-21 Pull-ups, Thrusters 95/65,
Tuesday: AMRAP 12 min: 12 box jumps 24/20, 6 Hang Squat Snatches 95/65, 6 bar facing burpees
Wednesday: Max Rounds in 20 Minutes of: 5 Push-ups, 10 Alternating Pistols, 15 Ab Mat Sit-ups
Thursday: 5 rounds for reps: Push Press Press .7BW, .5BW, Horizontal Ring Rows
Friday: Power Clean Max x5’s
Saturday: Smykowski For time: 6k run, 60 burpee pull-ups, wear a weight vest
June! And it’s still raining! Why wouldn’t it.
Thanks for being so awesome guys! We had lots of visitors last week! Let’s encourage them to stick around and make our gym better! I don’t feel like anyone regrets doing CrossFit who’s really been doing it well for a period of time, same for these folks who took the chance, stopped in, and made it happen 🙂
Workouts!
Monday: Max Rounds in 15 Minutes of: 1 L-Pull-Up, 3 Strict Pull-ups, 5 Kipping Pull-ups, 9 Burpees Over Bar. Each 3 Minutes do 9 Front Squats 155/105
Tuesday: Isabel For time: 30 snatches 135/95. Yep that’s it 🙂
Wednesday: 3 Rounds for Time of 400m Run, 21 Push-ups, 12 KB Swings 70/53
Thursday: Back Squat, Max 5, and a set of 20 all out afterwards
Friday: Drag Races! Bench 3 Reps HEAVY, Row 300m ALL out! 5 Rounds, rest as needed
Saturday: “359th HellFighters”: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!!
Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20
Friends and Family Week!
It’s finally here guys!
Totally free week for people trying out the gym! Between you and me, I think it’s truly odd that gym culture has the mentality that it has to be free to try it out. What other realm of service is the first time free? Massage, no way. Restaurants, I’d like to try your steak and see if it’s good first. Ha! Grocery Stores, is there asparagus tasty? HA! Bars, is the combination of a cosmopolitan and these cheese curds work my $25? HA! Therapist or Psychologist? No Way! I don’t even think a proper drug dealer will give you the first hit free anymore, and those guys stand to make a lot more money that I do! HA 🙂
I think it’s because for the last I dunno 100 years fitness has been promoted by mainly charlatans and hucksters. The likes of Charles Atlas selling a book through the mail about flexing your muscles to get big and strong. Pay first, get fleeced. The bodybuilding psychosis of the 70’s and 80’s, where the only real way to make progress is with steriods even though everyone lied about it. Now with CrossFit we have measurable, repeatable, data on what works, and what doesn’t. It’s your workouts. It’s your results. As your ability in workouts improves there is beyond any doubt that you are fitter than before. Repeat the process, do the food, get the rest, and the results will come. Progress is not optional, diligence is! If you’re not tracking your training then you’re just doing workouts, and there’s no guarantee that you’ll get fitter. Which is where most gyms miss the mark. They provide tough workouts without any thought as to progression of the athlete their training. Everything we do has an ulterior motive behind it, a harder move down the road, a heavier lift later, a more complex version etc. etc. etc. The journey is like that of a musician, it’s never “done” all that happens is that you are mastered by the craft, instead of the other way around.
Hugs.
Workouts:
You’ll notice a lot of general changes to the WOD style, this is only to help the new peeps not feel left behind and finishing last, and feeling that pressure. Encourage them to move well, not to do too many reps, and to be clear that they should “stay within their abilities” i.e. should feel good the whole time. Thanks for helping people to come back! Or to come for the first time!
Monday: Two Minutes of Filthies For reps:
Box Jumps 24″/20″, Jumping Pull-ups, KB Swings 35/26, Walking Lunges, Knees-to-Elbows, Push Press 45/35, Back Extensions, Wall Ball shots 20/14, Burpees, Double Unders
Do 2 Minutes at each station for max reps.
Tuesday: Press Max 5, also 8 minutes of 16 Push-Ups, 16 Ab Mat Sit-ups
Wednesday: Almost Daniel For reps:
3 Minutes Strict Pull-Ups, 2 Minutes Shuttle Runs, 1 Minute Thrusters 95/65, 4 Minutes Shuttle Runs, 1 Minute Thrusters 95/65, 2 Minutes Shuttle Runs, 3 Minutes Strict Pull-Ups
No time allotted for rotation. Count up and record scores during the transitions.
Thursday: Deadlifts Max 5, Accessories for Glutes and Hamstrings if time, and 3 Rounds of Planks, Bridges.
Be prepared to work the deadlift in myriad special ways to ensure both your safety and your continued progress!
Friday: 6 Rounds for Time of: 35 Double Unders and 7 Hang Squat Snatches 135/95, scaled option: 35 Single Unders and 7 DB Snatches.
Saturday: Team Workout! 90 Seconds Each Round, Row, Plank, Rest. 5 Rounds for the whole crew!