WOD

Hey guys! I’ll be back in more of the classes this week! 12 Days out of surgery and I feel as Mr. Wallace says “pretty f*^&ing far from OK” but I’m not all that bad 🙂 I should get the cast off Wednesday, and then we’ll get to see what the damage actually is.

Brent’s send off went really well! With any luck we’ll still see him Saturday’s when he comes home to chip you guys! Mary and Annie did a bang up job of getting him a shirt, a travel PVC pipe and a few boxes of “Chips Ahoy” to celebrate him beating everyone at least once by 2 pounds. Breakfast afterwards was great, we had about 15 of us I’d say. Many eggs were eaten, Nic was defeated by a bowl of doom that seemed ever flowing in it’s gravy-goodness, and good community was had. What a guy 🙂 It’ll be good to have you back in the new year again Brent!

Schedule things coming down the pipe: We’re gonna be closed Labor Day (Monday the 2nd), just a heads up for your planning.

Workouts!

Monday: Back Squat 1RM, use 1-3 spotters and we have safety gear. USE IT.

Tuesday: Can you beat 13 minutes? For Time: Row 500/400m, 21 Power Snatches 75/55, Run 400m, 21 Power Snatches 75/55, Run 400m, 21 Power Snatches 75/55, 500/400m Row

Wednesday: 3RM Weighted Ring Row, 1RM Ring Dip/Bar Dip

Thursday: “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots (20/14 lb), 3 Handstand Push-Ups, 1 Power Clean (225/155 lb)

Friday: “Arnie” For Time: 21 Turkish Get-Ups, Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, Left Arm, 50 Kettlebell Swings, 21 Overhead Squats, Right Arm, 50 Kettlebell Swings, 21 Turkish Get-Ups, Left Arm, Use a single Kettlebell (2/1.5 pood)

Saturday: “Other Total” Clean, Bench Press and Overhead Squat TEAM: Budget 90 minutes for this class, with that said: our typical heavy day tempo simply won’t work.

Be prepared for your coach to limit your lifts, and make you go up faster than you’d like to. It’s not supposed to take 30 minutes for each lift to build up slowly in 20lb increments. It also isn’t supposed to be your true 1 Rep Max on all three lifts. Warm-up, Practice and train the clean, then clean for 20 minutes, get out the benches, lay down and get going, about 25 minutes for the bench. Then put all that away and adjust for overhead squats, do a few pass-throughs on the PVC, practice the behind neck jerk, talk dropping from the top, then get into it! 20 minutes of that and trust me when I say it’ll be a 90 minute class! Lift big, be safe, have fun!

Big thanks for all the well wishing and support that you guys gave me last week, it really helped. Special shout out to the Friday night class, it really helped to see you guys!

This week I’ll be taking it really easy and I hope to be able to do more next week. Big thanks to Eileen, Kayla, and Rachael for scrambling to cover classes for me!! If I haven’t seen you, I got hurt last Tuesday, had surgery on Wednesday to fix my collar bone and elbow, and am doing pretty good thanks to my lovely wife. Here’s to finishing August strong!

Workouts:

Monday: Mary
Tuesday: Deadlift Max 3
Wednesday: Push Press x5 with Double Unders in between
Thursday: 6 Rounds for Time: 8 Burpees, 8 Wallball Shots 20-10/14-9, 8 Knees to Elbows
Friday: Ring Muscle-Up Day, or Max Dip day too
Saturday: Row/L-Sit, minute by minute, rotate for 20 minutes

Sorry for not posting more guys, it’s late, long week. If you haven’t been paying attention to the Games, it’s been uniquely terrible this year. Look it up.

I’ll be back in the gym Monday, happy to be home and happy to be with you all again.
Bests,
Jesse

Don’t worry about the workouts, bring your rope climbing stuff on Wednesday!

Big Week guys! It’s the WORLD CHAMPIONSHIPS of Crossfit. Yeah the olympics is going on, which is awesome, but this is our thing! Reps for time, distance, and heavy weights! It’s a mix of the Olympics. That’s the best way to see what these athletes this next week will put out there for the world to watch, how close can they be to EVERY Olympian, not quite like a decathlete, but like an omni-lete. Maybe I just coined a new term! Look for me in the background (where I belong) helping these athletes showcase their abilities. Super honored to be a part of this event, it’s always very cool, and very nerve-wracking 🙂 So thanks for making my job easy!

***NOTICE*** The Gym is closed Saturday the 10th, we’re hosting a powerlifting meet, if you wanna come watch really strong people do strong people things, it’s a wild time!

Workouts:

Monday: 3 Rounds for Time of: 40 Step-ups 24″20#/20″-14″, 40 Wall Ball Shots 10′-20#, 9′-14#

Tuesday: 5 Rounds for Time: 21 Bench Press 115/70, 400m Run

Wednesday: Max Rounds in 12 Minutes 10ft Handstand Walk, 12 KB Swings 53/35, 6 Knee to Elbows

Thursday: 12-9-6 For Time of: Bar Muscle-ups and Overhead Squats 155/105

Friday: Clean and Jerk Max 3

Saturday: Max Calories/Sit-ups in 15 Minutes in Teams of 4: Farmers Carry (BIG DB’s, past Chopsticks to the road, climb that hill!) causes the rotate, Max Ab Mat Sit-ups, Max Calories Rowing

Remember Lynnwood is Closed Sunday. Thanks!

Congrats to everyone who rowed on Sunday!! It’s a grind, but I hope you had a good time, enjoyed the sun (clouds at 11:30!), and had a tasty sammy to fill the tummy!

This coming week is like the “calm” before the storm. The CrossFit Games are after this week! So stay tuned to loads of noise from the internet, and me being gone, but it’ll be awesome 🙂

NOTICE: Saturday August 10th, the gym will be closed closed we’re hosting a Powerlifting meet put on by some old friends of mine. If you wanna stop by and check out the strong people do strong people things, please do (they might charge you entry), but no class that day.

Workouts:

Monday: Ledesma AMRAP in 20 minutes, 5 Parallette Handstand Push-Ups (6″ Deficit), 10 Toes Through Rings, 15 Medicine Ball Cleans (20/14 lb)

Tuesday: Hang Power Snatch Max 2 – Gotta hang onto it!

Wednesday: Angie: For Time, 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats (no you can’t break them up!)

Thursday: Deadlift Max 5

Friday: Drag Races! 21 KB Swings 53/35, 400m Run, 5 Rounds each for time, rest as needed.

Saturday: 3 Buddies! 50 Double Unders Causes the rotation. Max Turkish Get-ups and L-Hang for the buddies. Max TGU’s in 15 Minutes

Remember guys! Sunday the 28th is the Rowing event! Sign up at the whiteboard, there’s only spots at 1:30pm now!! I hope you’re in town and ready to have a good time rowing, eating and hanging out! Should be awesome 🙂

Workouts:

Monday: Groups of 3! 5 Rounds for Time: Row 300m each (4500m total)

Tuesday: Max Rounds in 15 Mintues of: 7 Strict Pull-ups, 14 V-Ups, 21 Hollow Rocks, 28 Sit-ups

Wednesday: Max Rounds in 12 Minutes of: 3 Bar Muscle-Ups, 6 Pressing Snatch Balances 75/53, 9 Burpee Over Bars

Thursday: “Kelly” 5 rounds for time: 400m Run, 30 Box Jumps 24″/20″, 30 Wall Ball Shots 20-10’/14-9’

Friday: 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

Saturday: Buddy Buddy Hang Power Cleans! 3×5 95/65, 115/80, 135/95, 155/105, 185/125