WOD

Hey guys 🙂 Thanks for the week! I hope you enjoyed the break, I think we all need one, even you guys. Y’all train really hard all year, a rest week, in a chill week from work is a smart move.

Schedule! Monday is a half day! No early AM classes however: 11:00am is on, and then the PM classes, 4:15 and 5:15. See you then!

Otherwise, “normal” week 🙂

Looking at the coming year: 298 training days this year! Up from 297 last year and 292 the year before that! That’s ample opportunity to smash workouts, and be your fittest self. EVENTS! I know you guys love events, I do too, even though I may grumble, they’re fun. Lots of holidays this year are mid-week so we’ll do lots of cool stuff. I’ve got tentatively on the schedule 18 events this year. From Murph, to Snowshoeing to a Helen Challenge, Juneteenth, an overnight camping trip, etc. Let’s do it!

First and most urgent! ROW 5K DAY!! We’ve been doing this the past few years, I love it. It’s really cold, it’s been clear, the view of the Olympics is awesome, and you get a wonderful 5,000m out of the way! Saturday the 13th, 8am, at that little park in Edmonds that has a cover in case it rains. No classes in the gym that day, just over there in heats every 1/2 hour until we’re done! On the bright side, we’ve got like 12 rowers in the mix now! So it’ll be awesome. Sign-ups will be in the gym, don’t add numbers, just fill in when you can make it 🙂

“Lotta Mo’ in Twenty-Fo'”

Workouts:

Monday: Every 5 Minutes for 30 Minutes: 5 Deadlifts 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: Max Rounds in 12 Minutes: 30 Double Unders, 30 Hang Power Cleans 75/55, 30 Mountain Climbers

Wednesday: “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Burpees

Thursday: Back Squat x5

Friday: Strict Nicole AMRAP 20 minutes: 400m run Max reps pull ups

Saturday: Teams of 3: Euro Presses 35/20, Hang on the Rope, Row 300m. Max Euro P’s in 20 minutes. Finishing the Row Causes the Rotate. Put an honest effort into the hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.

Hey!! The Final Week of the 12 Days is upon us! Remember that we’re closed from the 25th to the 31st! On the 1st, which is a Monday, we’re going to open for the PM classes, and be closed the AM. Seems fair, new years day and all 🙂

This next week is a staffing nightmare, be ready for a few guest instructors and all that good stuff, you guys are the best 🙂

Couldn’t be prouder of all that we did this year, and more excited for what’s to come, this year is gonna be NUTS!

Workouts:

Monday: Day 9: Christine 3 Round for time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Tuesday: Day 10: Lynne: 5 Rounds with rest between of Bench Press @ BW/.7BW and Pull-ups

Wednesday: Day 11: Front Squats Max 3

Thursday: Day 12: 3 Rounds for Time of: 400m Run, 21 Burpees, 500m Row

Friday: Make -Up Day! OR Snatch Max Doubles

Saturday: “Nutts”: For time: 10 Handstand Push-Ups, 15 Deadlifts 250/175, 25 Box Jumps 30/24, 50 Pull-Ups, 100 Wall Ball Shots 20#-10’/14#-9′, 200 Double Unders, 400m Run 45/25, yes hold a weight plate.

Hey! I know that for some of you it’s already impossible (improbable) to complete the 12 days because you’ll be out of town by the 21st or what have you, but that’s OK! Ge as many as you can, and have fun with it 🙂 It’s a fun way to help you make a reason for getting in, when it’s easy easy to skip because of so many other commitments we all have. Use this challenge as your reason for ducking out early, changing your schedule that 1 day this week, shifting a meeting to make the space, bowing out of that dinner that you’d really rather not go to, or to procrastinate on shopping even more. And if you don’t make it? Oh well, you smashed good workouts, and had a good time doing it.

Workouts:

Monday: Day 5: Badger LCF RX’d 3 Rounds for TIme, 30/20/10 Squat Cleans 95/65, 30/20/10 Pull-ups, 800m/600m/400m Run

Tuesday: Day 6: Push Press for Max 3

Wednesday: Day 7: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Thursday: Day 8: Jackie, 1000m Row, 50 Thrusters 45/33, 30 Pull-ups

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10

Big Week!

If you’ve signed up for a class time for the Level 4, awesome, thank you! NOW you CANNOT be late, must be early, you have to sign HQ’s wavier and other stuff like that. 5-10 minutes is plenty. THANKS!!

FIRST: schedule. Monday is normal. Tuesday, 5, 6, 7, 11am is normal. PM ONLY HAS A 4:30PM CLASS. That is a guest coach teaching and it’ll be rad. Wednesday is 5, 6, 7AM, and that’s it for regular classes. We have a 9am, 11am, 1PM and 4:30PM Level 4 testing class which are already filled up with those who’ve registered. There is still room in the 4:30PM if you wanna jump in, put your name on the board ON MONDAY. There is a limit for attendees, and you HAVE TO BE early.

Thanks guys, all these rules are not my rules, and truthfully what it’s about is setting up the person who’s testing for success. They’re getting graded on their ability to lead a class, and with people they don’t know, coming in late will make it just that much harder to stay on their groove and perform at their best. IT’S NOT EASY!!

12 Days! OMG. Days 1-4 are this week, you’ll get a sticker if you complete all 12, Friday is Make-Up day, and Saturday is still a team workout, be excited 🙂

Workouts:

This is a silent week 🙂 There’s load of workouts coming for the L4, but there’s a plan for classes that day, be cool, and Monday is Cindy. So get those hands trimmed up, and go ahead and stretch out your legs so you can squat low! Carolyn, don’t do that 🙂

Rock on you guys!

At the risk of sounding sappy, it’s been an honor to spend another year with you guys. Lots of ups and downs as always, loads of records, thousands of reps. Carrie and I have been here since 2006 building this gym, and then in 2007 working in it. 16 Years, most businesses don’t make it this long, I’m glad that we have, and that’s mostly to do with you guys wanting to come in and get after it, week in week out. Congrats and Bravo.

12 Days of Christmas are coming! Please remember that I’m not the guy who’s trying to exclude people by not using “Holidays” over Christmas, I’m just like a normal dude, and 12 days is fun because it fits really well, and I don’t know another way.

Starting the 4th – Next Monday – the first 4 workouts each week (Monday through Thursday) are workouts 1-4, 5-8, 9-12, Friday is make-up day or heavy day, and Saturday is still a team workout for happiness. We’ll have a Tally up in the Auxiliary Glass Boards in the gym, piece of cake.

ALSO!! Next week Dec 4th and 5th, we’re hosting the L4 for CrossFit again! Very big deal. Class sign-ups will be on the boards, we need people to sign up to allow the coaches testing to have real people to work with. Fear not about your ability level, THEY are being tested on their ability to teach and scale, NOT YOU on your athletic capacity. Deets in the gym as always 🙂

Workouts:

Monday: 7 Bench Presses, Row 400m, Rest 5 Minutes, 5 Rounds for total weight added up and total time of all the rows together

Tuesday: LET YOUR COACH REDUCE YOUR REPS. Otherwise this workout will take forever. DON’T BE A NO-SCALE SCOTT.

“Filthy Intervals” 50 box Jumps 24/20, 50 Jumping Pull-ups Rest 2 Minutes 50 KB Swings 35/26, 50 Walking Lunges, Rest 2 Minutes 50 Knees-to-Elbows, 50 Push Presses 45/35, Rest 2 Minutes 50 Back Extensions, 50 Wall Ball Shots 20/14, Rest 2 Minutes 50 Burpees, 50 Double Unders, rest.

Wednesday: 3 Times Through Makes “1 Round:” Snatch Deadlift, Snatch High Pull, Power Snatch, Overhead Squat, Heaving Snatch Balance – Do it 5 Rounds with increasing weight

Thursday: Back Squat 1-10-1-20-1-30

Friday: Max Rounds in 12 Minutes of: 6 L-Pull-ups, and 25 Double Unders

Saturday: Team Abatte For Time, 1 mile Run (In 400m Relays), 21 Clean-and-Jerks (155/105 lb), 800 Meter Run (in 200m Relays), 21 Clean-and-Jerks (155/105 lb), 1 mile Run (in 400m Run Relays)

The team has to do 21 CnJ’s, they can break them up however they like, e.g. Brent does 11, Stephen does 10, that finishes the first round.

Big Week!

***NOTICE: The Gym will be closed after the Cornucopia is over around 10:00am, then also closed Friday and Saturday. Reopening Monday as per usual***

CORNUCOPIA: Please remember guys!!! It’s fun to bring extra/new/friendly people around on this day, I get it, BUUUTTT the workout is super hard, long, and complicated. We’ve had a few issues over the years with emergency medical from this workout and visiting folks specificially. Bring them, it’ll be cool, but PREPARE THEM TO LISTEN TO ME AND DO WHAT I SAY, or else 🙂

Monday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Tuesday: “Kevin” 3 Rounds for Time 32 Deadlifts (185/135 lb), 32 Hanging Hip Touches (alternating arms), 800 meter Running Farmer Carry (15 lb dumbbells)

Wednesday: Jerk For 1 Rep Max

Thursday: Cornucopia As a team of 3-4 split up the following in order however you like for time:

200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/12
200 Medicine Ball Cleans 20/12
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower