WOD
Friday’s a day where we get to go outside and run!
***NOTICE, Late Open on Monday the 5th, NO 5, 6, 7am, YES 9am and 11am. Normal Schedule for the rest of Monday.***
It’s gonna be down to 85ish, so let’s go get it. Not expecting any PR’s unless you’re in the early crew, but what the heck? Try for it.
“Nancy”
5 Rounds for Time of:
15 Overhead Squats 95/65
Run 400m
It’s a killer combination, potent in the extreme, and demanding of loads of functional capacity. Working towards mastery of either of these movements will make you one of the elite weirdo’s of the world, working on both just makes you one of us 🙂
Thursday’s “Quick” Workout, JT, a CrossFit Hero WOD
This one is a rough rough deal. It’s simply a 21-15-9 scheme like we’re all acquainted with, but the movements are so similar that it ends up taking forever to get through it.
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week (2007).
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
We’ll scale the reps, the angles, the “weight” with bands, all sorts of things, come ready to play and have a good time getting through this in a way that would honor Jeff Taylor, and in a way that improves your fitness and pressing power!
Wednesday in the 80’s! No Stephen, not those 80’s.
Keep your Miami Vice t-shirt at home, we’re not talking the 1980’s today, we’re talking finally down in the 80 degree Fahrenheit range. Thank the sweet 8lb 11oz. baby Jesus. This workout will probably still smash us, but let’s flip that script and smash it!!
“Christine”
3 Rounds for Time of:
Row 500m
21 Box Jumps 24″/20″
12 Deadlifts 185/135
This workout has three distinct kinds of hip extension, partial range (bottom half) isokinetic, partial range (top half) dynamic effort, and full range of motion isotonic. Lots of jargon, recognize it’s very cool from a sport science standpoint, and also very challenging to pull off well from a fitness standpoint. Enjoy the challenge guys, scale the weights, and watch out for that first box jump each round!!!
Tuesday, down 10 degrees, still way too hot 🙂 Let’s Squat!
Let’s use the heat and the increased flexibility you’ll have from the old bones being heated nearly to cooking temp to help your overhead squat improve!!
Overhead Squat for 3 Rep Max
Remember guys, stretching is a huge piece of overhead squatting ability. Take a little time tonight to stretch out your shoulders and upper back. Pass throughs, lying down with your arms stretched overhead, trying (in vain) to get the back of your arms to the floor is also a heckuva way to stretch then out.
Hydrate, keep cool, and we’ll see you!
Monday Heat Wave! Let’s lift weights!
***PM Classes Cancelled, Super sorry, it’s gonna be no fun***
Hey guys, it’s really hot out, not early, but the rest of the darn day for sure! Let’s lift weights!
Military Press for 1 Rep Max
If you get finished up with extra time there’s plenty to do for triceps, upper back and shoulder muscles. If if take the whole time to get your press to completion, GREAT it probably means that you spent real time getting your press to improve rather than simply banging away at reps without every having a great desire to increase.
Desire. It’s important! “Gotta want it,” and other platitudes that high school football coaches and their ilk spew forth during summer double day practices sadly enough are actually kinda true. Maybe I’m getting old enough to be a high school football coach finally; it’s true though! We’ve gotten plenty of things we never wanted, for sure, but the things we casually want typically never quite show up, it isn’t until you become basically obsessed with it, truly desirous of it, that we start making the sacrifices necessary to really get whatever that thing is. Take some time this week and muse on what you really want, and then how can you feed that desire until it’s so ravenous that it start making you be different?
Saturday!
Redundant 🙂 Same stuff from yesterday. I hope it helps!!
See below for Details about Saturday’s Hill Climbing Funness!
Check the whiteboard in the gym for signups and times and vans and all that. If you haven’t put your name down IN THE GYM, no one knows you’re coming, so we won’t be ready to help you out. DO IT.
Saturday Morning:
Crew up at the gym if you like and carpool over, no big deal. The cross street is 228th and 14th in Bothell. The map should help, if not, google Kenmore Gun Range (1031 228th St SW, Bothell Wa, 98021), and drive to that, at the base of the hill (228th), you’ll find 14th, cruise south on that, and you’ll find peeps.
