WOD

TUGS! I hope you all recovered after pushing HARD last week! Veterans Day is Wednesday and we’re doing 6 a.m. and 4 p.m. only. Looking ahead to Thanksgiving, we will do Cornucopia in the morning–so think about who you want to team up with!

This week’s workouts:

Monday: Max Rounds in 20 minutes of: 1 Rope Climb (start seated), 40 Double Unders, Max Handstand Push Ups. Wear long socks!

Tuesday: 7 Rounds for Time of 7 Sumo Deadlift High-Pulls 95/65, 7 Burpee Over Bars

Wednesday 6 a.m. and 4 p.m. ONLY: 5 times for max weight. Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press, that’s 1, 7 times through without dropping it)

Thursday: Max Rounds in 15 of: 2 Bear Crawl Shuttles, 4 Chest to Bar Pull-ups, 6 Alternating Pistols

Friday: Bench Press Max 3

Saturday: Max Wall Balls in 16 Minutes: Teams of 3: Run 200m, Partner Wall Ball Shots, every 3 minutes the team does 5 synchro burpees

Ugh, so my least favorite time of the year begins…honestly it really helps to have that routine of coming to the gym in the morning–otherwise I’d stay in bed, in the dark! Thanks all for weighing in on the logos, Option 2 won by a wide margin and you’ll start seeing it pop up in different places!

Workouts:

Monday: Max Rounds in 15 Minutes of: 30 Walking Lunges, 12 DB Snatches Right 50/35, 30 Walking Lunges, 12 DB Snatches Left 50/35, 8 Strict False Grip Ring Pull-ups

Tuesday: 4 Rounds for Time: 350 meter Row, 12 Box Jumps (24/20 in), 12 Deadlifts (225/155 lb), 12 Wall Ball Shots (20/14 lb, 10/9 ft)

Wednesday: Military Press Max 1, Push Press Max 3

Thursday: 5 Rounds for Time of: 35 Double Unders, 12 Hang Squat Cleans 75/55

Friday: With a partner: Double Isabel, 60 Snatches 135/95 in sets of 3 for time. I go, you go. Lisa does 3, Mary does 3, that’s 6 of the 60 reps.

Saturday: With a buddy, split the reps as desired. 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)

Fam! So excited about the week ahead and about this season for our gym! As we move into the second quarter under new ownership, we’ve been thinking hard about what it means to be in community here at TIL and what is the gym’s role in the community. How do we want to support our coaches and athletes, and their families? How can we build community? How do we support the city of Edmonds plus its surrounding areas? And of course, how do we continue creating this community of STRONG badasses and enhance the worldwide CrossFit community? These are all things that I (we) are thinking through and ways that we want to challenge us as a gym. To that end, we’ve supported the Tyler/T-Rex workout (final round is tomorrow at 2 p.m.) with a donation to Fred Hutch, are organizing Halloween festivities, and are planning a pelvic floor workshop on 11/18. And thinking through some things for the holiday season too. Info will be up on the white boards!

Pontification over…here are the workouts:

Monday: 7 Bench Presses, Row 400m, Rest 5 Minutes-at least, 5 Rounds

Tuesday: “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 – 5 Rounds with increasing weight

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

Friday: Deck of Cards. No need to bring your own deck but obvi Julie and Renee need to bring their special cards!

Saturday: Max Rounds in 12 Minutes of: 6 L-Pull-ups, and 25 Double Unders. It’s Halloween so let’s make it a “Wear Anything But Workout Clothes” Day! Costumes, PJs, formal wear…have some fun with this! Just don’t forget that we have double unders so you should avoid anything that’ll get snagged. Stay safe!

Sunday: DAYLIGHT SAVINGS Y’ALL!

TUGS!

We have some new coaches joining us this week, and we are SO excited to add some new faces to the crew. This is gonna be fun!

Thanks to the “small but mighty” group that came out to scrub, dust, organize, wipe down, vacuum, garden, organize, tidy up, etc. last Sunday. The kettle bells and wall balls are lined up so well and honestly the gym looks so well cared for. Let’s keep it going!

We have some special things coming up over the next few weeks:

• Sunday, 10/25, 2 p.m.: T-Rex workout supporting Tyler as he battles cancer. We’ll be donating to Fred Hutch on his behalf.
• Friday, 10/30: Deck of Cards WOD.
• Saturday, 10/31, 3-4:30 p.m.: Halloween party! Bring your kids, bring your grandkids, bring your friends and family, bring your neighbors! This is a community event. Kids can get a fitness challenge in before indulging in candy the rest of the night.
• Wednesday, 11/18, 7-8:30 p.m.: Pelvic floor workshop in partnership with Kat Goehner and the team at Kingco Strength, a physical therapy practice. This is open to women of all ages, TIL athletes and beyond! Details to come.

Workouts:

Monday: 5 Rounds for Time: 3 Push Press 155/105, 3 L-Pull-ups, 3 Double KB Swings 140/106

Tuesday: Back Squat Max 1

Wednesday: Row 500m 4x

Thursday: 30/20 Cals on the ski, 30 Box Jumps 24/20, 30 Wall Ball Shots 20-10/14/9, 30/20 C2 Bike Calories, 30 DB Hang Power Cleans 35/25, 30 V-Ups, 30 Mountain Climbers, 30 Burpees

Friday: “Fran” 21-15-9 for Time of Thrusters 95/65 and Pull-ups

Saturday: Run 200m, Max DB Snatches 50/35, Max Toes to Bars in 15 Minutes, Run Causes the stations to rotate

…is tomorrow! See y’all there at 2 p.m. (or whenever you can make it)! And–because one can never say it enough–we are on our holiday schedule on Monday, so 7 a.m. and 4 p.m. only.

Workouts:

Monday: Indigenous Peoples’ Day! Teams of 2 🙂 Split the reps, run together For Time: 20 Deadlifts (275/185 lb), 400m Run, 20 Kettlebell Swings (70/53), 400 Run, 20 Squat Cleans 135/95, 400m Run, 20 Overhead Squats (96/65 lb), 400m Run, 20 Burpee Pull-ups, 400m Run, 20 Chest-to-Bar Pull-Ups, 400m Run, 20 Burpee Box Jumps (24/20 in), 400m Run, 20 Box Jumps (24/20), 400m Run

Tuesday: Max Rounds in 10 Minutes of: 1 Muscle-up, 3 Bench Presses 185/135, 5 KB Swings 70/53

Wednesday: Every 2 Minutes for 20 Minutes: 3 Squat Cleans, 3 Hang-Clusters, 3 Thrusters 135/95

Thursday: For Time: 75 Double Unders, 40 GHD Sit-ups, 75 Double Unders, 40 Toe to Bars, 75 Double Unders, 40 V-Ups

Friday: Diane 21-15-9 For Time of: Deadlifts 225/155, and Handstand Push-ups

Saturday: 4 5-Minute “Segments”, take a minute break between each to rotate and get scores #1: Max Burpees to a 12″ Touch, #2: Max Rounds of: 7 Med Ball Cleans 20/14, 7 Pull-ups, #3: Max Rowing Calories #4: Max Rounds of 7 Strict Knee Raises to L-Hang Reps and 14 Hollow Rocks

Well, folks, just when we all thought we were settling into things after the big transition…we were wrong! Lots of new opportunities coming up in October, so hang on to your hats!

First–as y’all are aware, Coach Reilly was accepted into the police academy for the SPD and is stepping back from coaching during the intense training program. We’ll work him in when he can, but this means that we’ll be seeing some new-to-us coaches in the weeks ahead. Coaches Dan, Eileen, and Kay continue to be the steady hands that guide us!

Second–we’d like to organize some new social gatherings too. We’re planning to do a community Halloween party on the afternoon of the 31st…stay tuned! And don’t forget: Work day – Oct. 11, 2-5 (details on the board this week), Indigenous Peoples’ Day – Oct. 12, 7 a.m. and 4 p.m. classes; Halloween – Deck of cards WOD.

And then a PSA: Cold season is upon us! Please do your best to keep yourselves and the gym healthy. Cover your cough and sneeze, stay home if you don’t feel well, hydrate hydrate hydrate, (over)wash your hands, and wipe down equipment as needed. We’re all gonna sweat together, no matter what, but let’s not add extra germs to the mix!

Now to the workouts…

Monday: Bench Press Max 3 (for Tyler!)

Tuesday: “Cindy” – Max Rounds in 20 Minutes of: 5 Pull-ups, 10 Push-ups, and 15 Air Squats

Wednesday: Max Rounds in 8 Minutes of: Handstand Walk 20ft, 3 Snatches 155/105

Thursday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/35, 12 Pull-ups

Friday: 5 Rounds of: Max Rounds in 3 Minutes then rest 1 Minute: 4 Pistols, 1 Power Clean + 6 Front Squats 185/135, 9 GHD Sit-ups (watch the GHD Number, says Jesse)

Saturday: Max Hollow Rocks in 15 Minutes while your buddy does: 1 Rope Climb Left Legged, and 1 Rope Climb Right Legged, and 35 Double Unders – time to break in the new jump ropes!