WOD

A three-hour tour 🙂



30 Minutes Biking
20 minutes Running
10 Minutes Rowing
3 Rounds for Distance

Goffe: 32,000 + 7,600 + 6,111 = 45,711 Meters
Art: 33,000 + 8,800 + 4,883 = 46,683 Meters
Rich: 22,000 + 6,800 + 5,449 = 34,249 Meters
Matt: Ran and Rowed for way too long, his bike imploded.

Ponch: 39,000 + 7,600 + 4,960 = 51,560 Meters
JP: 35,000 + 8,000 + 6,178 + 49,178 Meters
Ed: 40,000 + 10,400 + 4,558 = 54,958 Meters
Doug: 13,000 + 2,800 + 1604 = 17,404 Meters
Lisa: 15,500 + 6,800 + 4,745 = 27,045 Meters
Mel: 27,000 + 6,400 + 5,448 = 38,848 Meters
Kim: 7,000 + 2,000 + 1801 = 10,801 Meters
Relay (Sarah, Nancy, Beeje): 18,000 + 4,800 + 3,701 = 26,501 Meters
Tim: 32,500 + 8,000 + 5,100 = 45,600 Meters
Kevin: 24,500 + 6,800 + 3,866 = 35,166 Meters
Kari: 26,000 + 6,400 + 4,700 = 37,100 Meters
Austin: 43,000 + 8,000 + 6,100 = 57,100 Meters
Abi: Learned how to ride a bike!!! YAY!!

There, it’s done 🙂 Next year, white board, BBQ and and PA system!!!
Clan Chieftan out

Yeah WOD Books!! We’re working on filling them up, this week will let us do a lot of inputting! There are some blank places in the WOD Book for “Other Benchmark Workouts”, here we go:

The first of the new workouts for us come from Hybrid Athletics, home of Rob Orlando and Dave Lipson, a few strong gents.

“Connecticut Strong”
Bodyweight Back Squat
Max Reps in 3 Sets
Rest 10 min between sets

Clarification: If you weigh 200lbs, load a barbell to 200lbs. Place it on your back and then squat it as many times as you can on one set, say 25 times. Then rest 10 minutes. Once the 10 minutes elapses get back under the bar and squat again as many times as you can, say 19 times. Rest 10 minutes. Repeat this once more, for say another 18 reps. Your score would be 25 + 19 + 18 = 62.
Scaling: Lower the weight, 1/2 bodyweight, 3/4 bodyweight, etc. etc.

The second is the new “Girl” from the 2010 Games: Amanda (named posthumously after Amanda Miller who competed in 2009)

Three Rounds 9-7-5 of:
Squat Snatch 135/95
Muscle Ups
For Time

Clarification: 3,2,1… GO!
Scaling: Many and varied, load, reps, jumping, transitions etc. etc.

The third is another stolen workout, this time from San Francisco CrossFit, Kelly Starrett and Adrian Bozman.

“The San Francisco Crusher”
30 Back Squats 225/165
Row 1k
For Time

Clarification: Load a barbell to 225 or 165 if you’re a lady (and quite one at that!!). Proceed to squat it 30 reps, then doff the bar and hobble to a rower, proceed to row 1000m. At the accumulation of 1000m time will stop. Your breathing will not.
Scaling: Load, reps and distance 🙂

The final named workout of this installment of WOD Book additives for Lynnwood CrossFit will be:

“Nadia”
Three Rounds for Time:
12-9-6 Thrusters 105/70
24-18-12 Wall Ball Shots 20/14

Back Story: The Vancouver Level 1 group posited this workout during Nadia’s fantastic lecture on Programming as a weightlifting/weightlifting couplet. This frightening coupling of exercises “too similar in movement pattern” was dismissed, Tommy Rudge and I raised an eyebrow in thought for how nasty this would actually be at peak intensities. Nadia, Carrie, Dan Hollingsworth and I postulated and theorized on the drive home about weight and rep schemes, settling on this little grindhouse couplet 🙂
Clarification: 3,2,1… GO!
Scaling: Reps, and load!

Proof that the double under is a party trick.

Saturday is the Powerlifting Meet!

8:00am Class, it’s on, come in and get sweaty! 10:00am is when the Meet starts, there will be no class at 10:00, workouts will not be done 🙁 Only Squat, Bench and Deadlift. If you want to compete it’s $45 and ye shall be judged. Come watch and have a blast!

Sunday is Gilligan at Edmonds Civic Center (dirt track, sand field, wooden grandstand, by the Boys and Girls Club). 2pm it is on! Ponch is helping me bring the rowers down and all you need is your bike and some Gatorade(s). I’ll have camera and food for myself and a sundial, I mean stopwatch 😉 Bring yourself and bring your friends! Rounds are negotiable, i.e. this workout can be scaled as all CrossFit workouts can be, no fear!

My favorite workout for a great cause coming in September!! We’ll be gearing up for this one 🙂 Get ready for FGBish activities during our workouts for the next little while. I want some people to score 400. It’s possible, probable and quite frankly, damnit it’ll happen!!!

Clan Cheiftan out.

Before I forget! No 10:00am Class this weekend for the Powerlifting Meet. Only the 8am, visitors welcome!!

Hey!

Back from the Games in Los Angeles! It was a great trip, hectic days and long hours, but the athletes are incredible!! Watch the main page for videos and more commentary!

Updates:

There’s Crown S Ranch Grassfed Beef in the freezer! We’re selling this batch a la carte, or piece by piece. They’re labeled so you know how much it costs 🙂 Bacon too!

This weekend is a big weekend, Powerlifting on Saturday and Gilligan on Sunday. I need a few volunteers for Saturday, hint hint 🙂

Also we’ve got WODbooks! $20 for each book, they’re really well done, they’ve got pages for all your maxes (in case you have problems remembering) all the benchmark workouts, the girls and everything! They’re awesome!

Whitney’s Home!! YAY!

Recovering in true CrossFit style, she’s on the clock 😉 Charles has made it back into the gym being the savage that he is and causing our twenty-something males to once again feel sorrow at their current “condition”, sorry fellas!

I am proud of what we did for this family. A truly surprising uproar of giving and positivity that has not gone unnoticed! The grand total raised is a blessing, everyone, we made a real difference, it’s not too often that you can say that anymore, but we did. That’s amazing.

If I had a hat, it’d be off and maybe burnt in effigy to how amazing our little community here is, it transcends the WOD, it transcends sucking at double-unders, it transcends your aching whatevers, and I truly don’t think anyone can get it until you’ve been here and been a part of what we’re doing. It’s special. Thank you.

Clan Cheiftan out.