WOD

The Workout:

“Fran”
For time:

21-15-9 of:

Thrusters 95/65
Pull ups

This should realistically be about as hard as it gets. Top times in the world are two minutes (2:00), and so if you’re anything under 10:00, scaled in any way that’s reasonable you’re doing great, and should consider yourself fit. If you can complete it as prescribed in any time you’re in the top 1% of people on the planet for sure. 9 billion peeps, 1% means that there are 90 million people on earth who can crank 45 Thrusters at 95/65 and 45 Pull-ups. I’m not sure if that’s real. But with 15,000 CF Gyms, say average of 100 members per gym (some affiliate are garages, and some are like CF Rejkyavik with like 1000 members), that’s 1.5 million CrossFitters, of the 90 million, and I know our gym, where most can’t yet to 95/65 and Pull-up Pull-ups. I bet it’s top 1% of humans. LETS GO.

The Workout:

5 Rounds for Quality:

1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Top of Hip Extension on GHD Hold
1 Minute L-Sit Hold

I know it’s not a proper phone number, but it makes me happy. I hope you had a good weekend! Ours was awesome, row PR’s and good snowy times!

The Workout:

Deadlifts for Max 3

PLUS: games, and skills, and exercises to address the specific weaknesses that you show when you lift heavy weights. Often times this looks like a general weakness that the gym has that must be rooted out, from time to time something shows itself that piques the interest of the coach, and this poor athlete then has something more diabolical to endure to increase their strength. Why not come play and find out what’s up?

Saturday’s 5k Row is at the Sunset School Park. Remember, we’re gonna START rowing at the appointed times, so be a little early to move around and get ready! We’ve got over 30 people signed up!!! Way to be guys!

Sunday’s Snowshoeing, we’re gonna meet up at the Steven’s Pass Nordic Center at 10:00am. Leave whenever you think is good, bring whatever you need, the gym is supplying nothing except friendship and accompaniment, like a good guitarist does for a band. See you up there!!

Guys!

NO CLASS AT 8:00am

5k Row Event at 9:00am

Currently we’re thinking to go to the Sunset School Park in Edmonds by Richmond Beach. If the numbers are low, we’ll be smashing this at LCF with fans and doors and some people outside and all that good stuff.

REGISTER FOR THE ROW PLEASE so I don’t change venue and mess everything up.

Sunday!

Meet at Stevens Pass Nordic Center at 10:00am for a Snowshoe Trip! Bring your own everything, food, water, clothes, snowshoes, boots, socks, other socks, gloves, handwarmers, first aid kit, woobie, whatever.

Gotta learn the Jerk! It’s a serious bit of coordination! Let’s take the time to really learn the move, and then see how much we can get for a double in it! Time to break out the blocks!!

The Workout:

Jerk Max 2