WOD

Enough of that 🙂

Workouts:

Monday: For Time: 800m Run, 50 Toes to Bar, 600m Run, 50 V-Ups, 400m Run, 50 Sit-ups

Tuesday: Tommy V – look it up. Thrusters and Rope Climbs 🙂

Wednesday: Ring Dips/Dip for Max 3

Thursday: “Isabel” 30 Snatches 135/95 For Time

Friday: “Rowing Kelly” 5 Rounds for Time of: Row 400m, 30 Box Jumps 24/20, 30 Wall Ball Shots 20-10/14-9

Saturday: SDLHP x5 into a set of MAX Push-ups. Gotta do 5 rounds, the goal is MAX 5 in SDLHP, and Max Push-ups, the numbers should oppose as the rounds go on. Rest like a heavy day.

I’m so sorry guys, I got late added to a Level 2 course in Baltimore this coming weekend. I’ve scheduled time off for Feb 23-25 so we can have some events! So THAT IS THE WEEKEND. Apparently that works out well with super bowl and stuff. Taylor will be so happy. OMG! If they lose, she’ll be able to write a song about it! HA 🙂 That would be amazing.

5k Row, Saturday Feb 24th, Snowshoeing Sunday Feb 25th.

The Open: It’s coming! Fridays are the day when we’ll do the workout. It’s a few weeks out still. We’ll be having an event in the evening at Lynnwood to run all the heats needed to get everyone through the workout. Same as we typically do, it works great, so why not?!

Workouts:

Monday: “Nate” Max Rounds in 20 Minutes of: 2 Muscle-ups, 4 Handstand Push-Ups, 8 KB Swings 70/53

Tuesday: Max Rounds in 10 Minutes of: 200m Run, 3 L-Pull-Ups, 9 Toe to Bars

Wednesday: Good Day for GHD Stuff and Randy For Time: 75 Power Snatches 75/55

Thursday: Handstand Walking Practice, 2k Ski Erg, Turkish Get-up 1 RM, Max Plank Test

Friday: Thruster Max

Saturday: 18.2 For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Front Squats (2 x 50/35 lb) Bar-Facing Burpees

Rowing! Snowshoeing! The CrossFit Open! Sheeeesh!

February 10th: Row 5k at Sunset Park, we’ve done it there in the past, hopefully the weather cooperates and it’ll be grand. Details forthcoming, but save the date, and sign up for your heat and be early, all that good stuff!

February 11th! Showshoeing! I’m not sure where we’re headed, but it’ll be snowy, close and not an impassibly steep nasty mess. It’ll be gorgeous, bright, and snowy 🙂 Bring what you need, for yourself. The gym isn’t providing anything but an opportunity to have a good time with your crew.

The CrossFit Open:

Feb 29th – March 18th. 3 Weeks!

What that means for us: Friday night we smash 🙂 March 1st, 8th and 15th! Thursday is the Gymnastics Days, be excited for those, and beyond the heavy standardization of those workouts, we’ll be doing what we always do: take great care of you all so that we get fitter and have fun doing it! It’ll be great. Be excited, and carve out some time on Friday nights for us at the gym!

Workouts:

Monday: Press for Max 5 and Annie

Tuesday: Helen 3 Rounds for time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups

Wednesday: 5 Rounds 1 Minute at each station: L-Hang, Handstand Hold, GHD Hip Extension Hold, Bottom of Overhead Squat

Thursday: Power Clean Max

Friday: 5 Rounds 15ft. Handstand Walking, 5 Hang Squat Snatches (Heavy, but 5) rest 90 seconds

Saturday: Bear Complex – gotta do 5 Rounds

And just like that we’re into February. Why does it have two R’s? Rowing Reschedule and Snowshoe Day are still forthcoming guys! I’m waiting on my schedule to materialize, which I know doesn’t help the full calendar planner types who want to come to everything, but I’VE GOT TO BE THERE right?!? HA 🙂

Workouts:

Monday: Clean and Jerk for Max 5 – basically cardio

Tuesday: Moore AMRAP 20 Minutes, 1 Rope Climb, 400m Run, Max Handstand Push-Ups – ropes again?

Wednesday: 21-15-9 for Time of: Power Snatch 95/65, Burpee

Thursday: Ring Muscle-up Practice Day and Pull-up for Max 5

Friday: Double Jackie – yep, two rounds, for time 🙂

Saturday: Buddy Buddy Deadlifts 3×5 95/65, 135/95, 185/135, 225/155, 275/185, 315/225

Normal Hours for us today guys 🙂

In all seriousness, how crazy it is that it’s only been 60 years since the south stopped segregation. That’s actually not that long ago.

Snow forecasted for Tuesday (maybe), keep a keen eye on this website for info related to it if anything does come up. Rock it.

Workouts:

Monday: Chelsea, 30 Minutes, of Pull-up, Push-up, Air Squat 🙂

Tuesday: Clean for Max 5

Wednesday: 7 Rounds for Time of: Row 21 Calories, 42 Double-Unders

Thursday: Bike 1000m, Ski 400m, 21 DB Thrusters 45/35, SandBag/MedBall Carry 100/50 Down and Back to start Do this in waves: Pair people up, once the skiers have started, send the next wave of bikers. Coach Determines Roundages, be excited 🙂

Friday: Let’s work it up to a 5RM on the BENCH!

Saturday: 200m Run, XX Rope Climbs, XX Toes to Bar, max reps in 15 minutes, run causes the rotate, Rope Climbs are 7x for scoring. Teams of 3.

I drove around with Carrie this morning around the Lynnwood and Edmonds gyms, I’m happy to report, that it’s quite dry and wonderful out. See you at the gyms!