WOD
Sunday Update and Planning for Rowing Event!
Yooo! Big news: Carrie and I bought another gym! I know what you’re thinking: and yes, we are going to keep LCF too! We’ve got more coaches, and it gets John, Terra and Eileen more hours, which is good! We’ve been teaching classes and working on getting this new gym up to speed since before the new year, so we’re in our 4th week there and nothing has exploded yet!! So we’re going to unite the Clans Jan 29th for the first of 4 rowing events this year! Come say hi to the Westgate Crew, and also the Blackwood Builders Crew (we’ve been training them all last year on their equipment in a warehouse in Lynnwood!).
Rachael, don’t be afraid, come row hard and have fun! Maher, wear so many Nike layers that no one can doubt your commitment to, in deed, “just doing it.” Kacy, come represent for the blue collar, and Amy, show ’em how a boss does it (with Dave critiqueing in the background).
What:
5,000m on the Concept 2 Rowing Ergometer
Location: (it’s a little far from Lynnwood, but the location itself is perfect)
Sunset School Park
17800 Tenth Ave NW
Shoreline Wa, 98177
When:
Saturday Jan 29th 9:00am is the first heat
Why:
Because this is an awesome workout, that needs to be done with friends, within a motivational setting! This is a covered outdoor venue, we’ll set up the rowers, get warmed up enough, and then smash it out!
Who:
YOU! We can certainly scale the workout, by reducing the total meters, 4,000, 3,000 etc. But we’ve budgeted 30 minutes to each heat so you have that long to finish.
How long does it take?!
If you row at 2:00 pace, it takes 20:00. If you row at 2:30 pace it takes 25 minutes. Boom.
How do I know when to show up?
That’s really tricky. We’re to have heats (groups going at the same time) at 9:00, 9:30, 10:00 and 10:30. That leaves room for about 40 total athletes! Reserve you and your friends’ spot in the gyms come Monday! It’ll be up on the boards, and we’ll have to cross reference to make sure that everything works out! If a spot is blanked out, it’s blanked out!
Cost:
For us taking the rowers out there from the gym, setting them up, staying there for two hours, and then lugging them back to the gym, count it as a regular session for attendance purposes. If it puts you over your sessions that means it’s a drop in session ($20) if you’re unlimited it’s included in what you get to rock.
Thanks for being awesome guys! Can’t wait for this!
Fight Gone Bad, Saturdays Smash Session!
Hey guys! Make the time to get in and smash it! This is a great example of a CrossFit workout: take a bunch of things, mash em together and churn out serious fitness. Part of the reason it works so well, is that it’s such a short workout. You heard me, the working duration is literally 15 minutes long. The total workout including rest intervals is 17 minutes! Think about the 20 minutes of cardio we all did, and still somehow think is a good idea. This is short high intensity training at it’s finest! Max out the reps each round, feel the burning in your lungs, and recognize that you’ll not try as hard at anything else all day (week for that matter) and that there’s no other option for your body to be getting fitter!
Crush it fam!
“Fight Gone Bad”
3 rounds for total reps:
1 min Wall Ball Shots 20-10’/14-9′
1 min Sumo Deadlift High Pull 75/55,
1 min Box Jumps 20″/16″,
1 min Push Press 75/55,
1 min Row for Calories,
1 min Rest
This is a classic workout, it has all sorts of stories. Originally written for BJ Penn a fighter, it was apparently aptly titled 🙂
Thursdays Grace! Let’s GOO!
Lots of drills and skills! Also, don’t forget the proper motivation and time to recover enough to smash it!
The Workout:
“Grace”
30 Clean and Jerks 135/95
For Time
Best times are in the 1’s. Yeah like just over 60 seconds. Let’s try to get it down around 3:00 minutes! That’s a heckuva feat as far as us regular humans go 🙂
Houston, we had a problem.
Apparently, you actually have to pay for your domain hosting. Yoiks. I’m sure google hates that when websites don’t keep up there payments!
The Workout:
“Nicole”
Max Rounds in 20 minutes of:
400m Run
Max Reps Pull Ups
This workout can either be done strict or kipping. Once you have lots of kipping pull-ups, the thing to do is go strict. If you’re still building up your kipping pull-up (i.e. you have like two) then it’s still time for strict with bands, lots of other modifications here as well, but yeah, pull-ups are the name of the game!
YES!
Another kick ass week of training. We’re so lucky 🙂 So lucky, to have the knowledge, the drive, the time, the energy, the space, the gear, the friends, the heater on, the history of success, you name it. It’s here, you’ve got it, and earned it. Today is a great day to show that you know it! 💪
The Workout:
“Kelly”
5 rounds for time:
400m Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20-10’/14-9′
Kelly is tough for sure, scaling should be done for sure! Shorter run, fewer rounds, less effing wall ball shots, etc. A great goal is to be slightly over 20 minutes, but certainly not 35! Ha 🙂
Saturday’s Volume Squat Discount!
I heard about Rich Froning and Dan Bailey doing this workout years ago (with more weight) in between some other events, like a bunch of repeat 2k rows, an Open workout for video, and then some other thing at night. Mayhem amount of volume. Enjoy the leggies!
The Workout:
Teams of 2 For Time:
Front Squats:
3 Rounds of:
5 at 75/55
5 at 115/75
5 at 155/105
5 at 195/140
5 at 235/170
yeah 75 total weighted squats!
You are trying to go fast, get a buddy, agree upon the weights, and LOAD and GO! Crush it you guys!