WOD

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.

Well today is your day!

We’ll bring the net down (no, not the whole internet) our huge climbing net, and climb it!!

Once we get all acquainted with it (take seconds really) then we’ll do a nice little mash-up with it.  You’ll love it. Promise.

Come in tomorrow and find out the workout, be assured, the net is in it 🙂

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.

The Workout:

“Bradshaw”

10 Rounds for time of:

3 Handstand Push-ups

4 Deadlifts (225/155)

5 Pull-ups

16 Double Under’s

Hey guys 🙂 We’re picking 4 Gymnastics movements, and we’re gonna blast away at them for the hour.  This is one of those things where you get out the effort and quality you put into it.  So try hard!  We’re here to spot each other through some movements, and then to take time with others, enjoy this process of training gymnastics movements.  It’s ultimately the same process that every other movement goes through, utter incompetence, some basic understanding, limited capacity in drills and scales, mini mastery of drills and basic strength, initial attempts at the movements and submitting to abject failure, learning the movements nuances, then making the movement!  It’s a long process, but it’s a good one!

Stay tuned for the movements once you show up!  See you then

Sorry guys 🙂

Back Squats!  30-1-20-1-10-1.  Great day for a new Max PR, and if you’ve done it before, it’s a great day for some mini records as well.

Rock it!

Here’s a story: when this workout first came out, waaaaaay back in the day, 2010 I think, I was working the CrossFit Games. It was the final workout of Day 1, and it was in a random heat, like 2nd or 3rd heat, and I had a card for this guy I’ve never head of before, Rich Froning.  He ended up winning that heat (and placing second in the Games that year), and his time was really fast, beating badly some seasoned competitors.  Like so much faster that the head judges went to video review to make sure I did my job well, and didn’t miss something, because “no way did he beat so and so by that much…”  I could only reply, I dunno guys, he seems pretty fit to me!

-Cited from Beyond the White Board:

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.

“I just competed in the CF Games less than a year ago and now I’m dying.”
–Amanda Miller, March 9, 2010

The first WOD of the 2010 CrossFit Games was then dedicated to Miller when Dave Castro officially dubbed the workout in honor of the fallen athlete, to live on in the CrossFit Community forever.

The Workout:

“Amanda”

9/7/5 For Time of:

Squat Snatch 135/95 

Muscle-ups