WOD

YO! The week before Cornucopia! For your planning guys, we’re gonna run 8 and 9am Thursday the 28th at the Lynnwood Gym and then shut it down the rest of the week (you’ll be sore enough I wager!!). I hope you get to take some time to relax with your crew, watch some movies (not Hallmark) and recharge a bit. The Cornucopia WOD is a team workout, with 4 participants. If you want to make a team of 3, that’s OK y’all just better be FIT. If you wanna make a team of 5, that’s cool too, just be prepared that it’s a lot of waiting for your turn to do reps. Teams of 4 is the “Goldilocks” number, just right 🙂 Please remember that the workout really does take an hour, so by “8am” what I mean is get in the gym at 7:45am and be moving and warming up, and getting gear so we can start at 8:00am, and 9amers, remember that you’re walking into chaos, and you’re not gonna be done until 10:15 or so 🙂

I’m stoked for Thanksgiving though, it’s always a great time, people come from all over to join us, the gym is packed packed, it’s great 🙂 I hope to see you there!

Otherwise this week is uneventful, except for a slough of savage ass workouts!! Let’s go!

Workouts:

Monday: “Fran” for Time: 21-15-9 Thrusters 95/65, Pull-ups

Tuesday: Deadlift Max 1

Wednesday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 16 V-Ups, 32 DB Step Overs 50/35

Thursday: 5-2 Minute Rounds, with 3 minute rests between: 10 Ring Dips, Max Wall Ball Shots 20-10’/14-9′

Friday: Row 1000m 3x, rest as needed.

Saturday: “Strict Lynne” Bench Press at BW/.7BW and Strict Pull-ups, 5 Rounds max reps, rest as needed.

Hey guys! Remember Monday we’re closed to observe Veterans Day, the rest of the week will crush 🙂 Start getting your teams together for Cornucopia (thanksgiving workout)!

We’re getting CrossMass 2024 Gear put together! Be on the lookout for the link to order shirts and hoodies and stuff. More details about the nutrition session forthcoming now that Kayla is back! Yay!

Workouts:

Monday: Closed

Tuesday: Max Rounds in 15 Minutes of: 30 Walking Lunges, 12 KB Snatches Right 53/44, 30 Walking Lunges, 12 KB Snatches Left 53/44, 8 Strict False Grip Ring Pull-ups

Wednesday: “Kelly Brown” 5 Rounds for Time: 440 meter Row, 10 Box Jumps (30/24 in), 10 Deadlifts (275/185 lb), 10 Wall Ball Shots (30/20 lb, 10/9 ft)

Thursday: Military Press Max 1, Push Press Max 3

Friday: 5 Rounds for Time of: 40 Double Unders, 15 Hang Squat Cleans 75/55

Saturday: With a partner: Double Isabel, 60 Clean and Jerks 135/95 in sets of 3 for time. I go, you go. Kimmie does 3, Rebekah does 3, that’s 6 of the 60 reps.

YO! Coach Kay is still gone this week! Sad! NEXT week is Veterans Day (we’re closed that day, the 11th).

Also: a quick reminder for you guys about bringing “+1’s” to the gym. WE DIG IT. We know it’s important to your daily schedule and most likely if you couldn’t bring the baby, dog, teenager, grandparent etc., you wouldn’t be able to make it that day to train. We know 🙂 We want you to train hard each and every day. Thank you for taking the measures you’re taking to train the dogs, have the treats, go pee ahead of class (and during class!), bring toys, have a mat for “place,” hiring baby sitters for your child, bringing devices to entertain, taking time out to soothe crying littles, looking at less busy class times, educating the teens on where to be that’s out of the way and that the gym isn’t play time for them, you do so much! AND, it’s essential!!

The coaches are going to manage their space so the athletes and +1’s are safe, but this is a bigger increase in responsibility than I think people think. Bars are dropping, people are getting on and off the ground, people are cussing, kettlebells are overhead, people are landing on the ground from muscle-ups: little ones under foot, or a dog limb misplaced would be TRAGIC. So 🙂 Just a quick reminder to keep being amazing, and if your coach needs you to move, reposition, be sequestered in a safe corner, be awesome and acquiesce to this request. THANKS!

Workouts:

Monday: Bench Press Max 3

Tuesday: TEAM Lumberjack 20 For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run, 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run

***The reps are meant to be shared (e.g. 10/10, I do 5, you do 15 etc.), and the 200m Run both teammates do at the same time.***

Wednesday: 1 Minute Max Double Unders, 1 Minute Plank, 1 Minute Max Double Unders, 1 Minute Hollow Rock, 1 Minute Max Double Unders, 1 Minute GHD Sit-up, 1 Minute Max Double Unders, 1 Minute Toes to Bars, 1 Minute Double Unders, 1 Minute V-Ups

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

Friday: Hang Power Snatch Max 2

Saturday: Trade Rounds with your buddy: 7 Presses, 7 Thrusters, 7 Front Squats 135/95, once you each get two rounds, make 40 Med Ball Passing sit-ups. Max Sit-ups in 20 minutes

Yay! Pumpkins and stuff!! Quick Reminder: Gym is closed PM classes Thursday the 31st, and 5,6,7 and 8:30am Friday the 1st. ON THURSDAY: bring a deck of cards with you, or some digital alternative (not as cool). The deck of cards workout is fun, and works for Halloween!

Furthermore: Cornucopia is coming! It’s about a month away! Teams of 3-4 is the way 🙂 If you’re really worried about the reps a team of 5 is OK.

Workouts:

Monday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53

Tuesday: Drag Races! 20 Push-ups, 600m Run, rest as needed, 4 rounds

Wednesday: Power Snatch for 1RM

Thursday: Deck of Cards (See below)

Friday: Jerk Max 3

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

Deck of Cards Workout:

Spades = Deadlifts 185/135
Hearts = Pull-ups
Diamonds = Overhead Squats 115/75
Clubs = Rowing Cals

“15’s” Skip Whatever Card made the “15”
Pairs Repeat as if prior suit was played
Jacks 20 Biceps Curls 45/33
Queen of Hearts = Ski 15 Calories
Ace of Spades = Hold a Max Handstand Hold

Take your deck of cards, shuffle it, and then flip the top card, do what it says 🙂 E.g. 10 of Spades is 10 Deadlifts 185/135, 7 of Hearts is 7 Kipping Pull-ups, 3 of Diamonds is 3 Overhead Squats, 9 of Clubs is 9 calories on the rower. Every “Jack” is 20 Biceps curls (you got jacked!), if you get a pair, e.g. 10 of spades (deads) followed by a 10 of hearts (you’ve got to do Deads again, “repeat as if prior suit was played”). If you make a 15, like 10 of hearts (10 pull-ups) then you flip 5 of spades, skip it! 10 + 5 = 15, the 5 made the “15” so skip it, 3 or 4 cards can also make “15’s”, E.g. King (10) + 2 + 3 = 15! Face cards are all worth “10” when counting reps, or for making 15’s. Ace of Spades and Queen of Hearts are special. The Ace of Spades turns everything upside down, and you have to bow before the queen of hearts, after all :). You’re going to mess it up at least once, don’t worry! Have fun with it!

Heads up about Halloween. It’s always kind of a jacked two days, we’ve got a cool workout to day that day, but we’re gonna have a weird schedule. No evening classes on the 31st, and no 5,6,7, 8:30am classes on the 1st of November. The 31st is a Thursday, and the 1st is a Friday. Plan accordingly, enjoy the candy and the general cuteness if you have young kids/nieces and nephews that sort of thing.

This week however, no surprises 🙂 Just beneficial workouts shared amongst friends. Cheers!

Workouts:

Monday: Deadlift Max 5

Tuesday: White 5 Rounds For Time, 3 Rope Climbs (15 ft), 10 Toes-to-Bars, 21 Overhead Walking Lunges (45/35 lb plate), 400 meter Run

Wednesday: 5 Rounds for Max Reps: Max Rounds in 2 Minutes on, 1 minute off (5 rounds make 15 minutes): 1 Power Clean and 5 Push Jerks 185/135, 7 Bar Over Burpees (Parallel to bar)

Thursday: Overhead Squat Max 5

Friday: For Time: 15 Ring Muscle-ups, 30 Hand Stand Push-ups, 45 Sumo DL High Pulls 135/95

Saturday: Teams of 4: 400m Run, XX Turkish Get up 53/35, XX Ab Mat Sit-ups, Rest, run causes the rotate, max reps otherwise in 16 Minutes.

Hey guys! Sorry for the late notice, but we’re closed Monday. Tuesday is gonna rock your world, so rest up and be ready to run on Tuesday!

Schedule for Halloween, All Saints Day and All Souls Day: We’ll be closed the PM sessions on the 31st, and Closed the morning sessions on the 1st. Regular Saturday class.

Workouts:

Tuesday: “Jerry”: For Time: 1 Mile Run, 2000m Row, 1 Mile Run
Wednesday: 15/12/9/6/3 for Time of Power Snatch 95/65, Toes to Bar
Thursday: Back Squat Max 5
Friday: Max Rounds in 20 Minutes of: 2 Strict Chest to Bar Pull-ups, 4 Handstand Push-ups, 8 Power Cleans 135/95
Saturday: Buddy Buddy Bench Press 3 rounds of 5×5: 95/65, 135/95, 165/115, 195/135, 225/155