WOD

Competition People!!

SnoRidge CrossFit, Outer Edge CrossFit, CrossFit Advantage, Stoneway CrossFit, Foundation CrossFit and the Illustrious CrossFitters of Lynnwood are doing a special workout tomorrow. Ring Dips, Rope Climbs and Rowing are going to be put on hold for Thursday…

From Jake of Outer Edge CrossFit:

1st Challenge WOD:

For time, 10 rounds of:

10 Pull-ups
10 Burpees

This should be fun 🙂

Over the next week we are going to be running a couple of introductory kids classes for our families. I have been working with Northshore, a school of which I am the Athletic Director to install an after school program geared toward teaching the kids functional fitness/CrossFit. Renee I and would like to invite your children to participate in these classes here at Local’s. The classes are going to focus on getting your kids moving in a fun and focused manner. Both my daughters Gabby and Alexis are extremely excited to be Guinea pigs for the gym. Hope you and your child can attend.

DATES/TIMES
Thursday the 31st from 10-11am and/or 12-1pm
Saturday the 2nd from 9-10am
Sunday the 3rd from 9-10am.

For more information please contact Deidra 425-220-2366 or just shoot me an email deidra@localsgym.com

From Concept2: “Celebrate the Second Full Moon in December by rowing 5,000m twice on the 31st of December!”

Celebrate…

Rowing 5k may in fact be the most painful nasty thing ever. It came up on the WOD this week so that means that there is merit in doing it straight. However I personally refuse. SO, in the spirit of the games (the footage is amazing!!) and the upcoming sectionals, let’s do a double day!!

I’ll be doing these at 10:00am and at 2:00pm so I can eat and recover a bit. Class will be held at 6:00am, 7:00am, 11:00am and 5:30pm. The gym will close at 6:30pm so people can be festive for the new year. If you want to do the Blue Moon Row Challenge go to Concept2.com and register for a logbook then we can input the meters rowed and Concept2 will know that we rock. Which is vitally important 😉

I’m against Cherry Picking but I’m gonna post the two workouts so you can get stoked to do both, or come armed with “reasons” why you should do one over the other or vice versa…

#1

For Time:

1000m Row
15 Knees to Elbow
15 Floor Press to Floor Wiper 135/95#
1000m Row
12Knees to Elbow
12 Floor Press to Floor Wiper 135/95#
1000m Row
9 Knees to Elbow
9 Floor Press to Floor Wiper 135/95#
1000m Row
6 Knees to Elbow
6 Floor Press to Floor Wiper 135/95#
1000m Row
3 Knees to Elbow
3 Floor Press to Floor Wiper 135/95#

#2

For Time

Row 500m
1 Rope Climb (all the way up ~20′)
6 Kneel Jumps to 20′ Box Jumps
Row 1000m
2 Rope Climbs
12 Kneel Jumps to 20′ Box Jumps
Row 2000m
12 Kneel Jumps to 20′ Box Jumps
2 Rope Climbs
Row 1000m
6 Kneel Jumps to 20′ Box Jumps
1 Rope Climb
Row 500m

This should be fun.

Clan Cheiftan out.

Filthy 50’s Today:

50 Box Jumps 20″
50 Jumping Pull-ups
50 KB Swings 36#/26#
50 Lunges
50 Knees to Elbows
50 Push Presses 45#/33#
50 Back Extensions
50 Wall Ball Shots 20#/14#
50 Burpees (yay.)
50 Double Unders (on a jump rope)

For Time

Favorite Scaling Technique: 1/2 the work (Filthy 25’s) – great way to make this workout not as damaging yet maintain the ability to set and beat personal records (PR’s).

Class Times: 8am, 9am, 10am, 11am – GET IT ON!

Wow. This trip was amazing!! Louie and his crew are STRONG. So, we’re adding to the gym and adding to our training and in the end we will be fitter by our definition: work capacity across broad time and modal domains.

Beautiful. Here’s some highlights!!

Thanks for letting me take 4 days off to play around with my friends picking up heavy stuff!!
Clan Cheiftan

The 12 Days of CrossFit
On the first day of CrossFit Lynnwood made me do…
A one hundred yard Sprint
-Two Bear-crawls and a one hundred yard Sprint
Three Handstand Pushups, Two Bear-crawls, and a one hundred yard Sprint
-Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
-Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
-Twelve rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint FOR TIME 🙂
Coach D

Today getting after the 12 days of CrossFit.