WOD

***NOTICE: Closed Monday for MLK Day***

Rowing Recap: Way to be!! It was super cold, but we had 37 brave souls come and complete the rowing! So rad. Top Men’s Time goes to Chris (LCF) with: 18:14.5 (a 1:49.45 avg pace!), Top Ladies time goes to Eileen with 22:52.9 (2:17.29 avg pace!). Braving freezing temps, nearly zero warm-up, but with killer views of the moon (waning gibbous) and the Olympic Mountain range, tasty breakfast burritos (courtesy of Sis and Booboo), and coffee (thanks Stef and Nanda!), I think it was a good day had by all. Special thanks to Tom for moving Edmonds’ rowers, and for the crew that stayed to help load up and those who did both row and kids class, who ended up helping return the LCF gear!! Sheeesh!

The CrossFit Open! It’s here 🙂 https://games.crossfit.com/open/registration

Feb 27-Mar 17th, 3 Weeks, Three Workouts

I think I’m gonna try the foundations workouts this year! I can’t yet make a push-up or pull-up, let alone burpees. But we’ll see what they have in store 🙂 As per usual we’ll have Gymnastics days on Thursdays, and the Open on the Friday. With Saturday being a cool team workout based on what the Open didn’t do 🙂 No stress, it’s basically 5 weeks away. Just go sign up, and we’ll make sure it’s an awesome experience!

Workouts:

Monday: Closed for MLK Day

Tuesday: Fight Gone Bad: 3 Rounds for Reps: 1 Minute at each Station: Wall Ball 20-10’/14-9′, Sumo DL High Pull 75/55, Box Jump 20/16, Push Press 75/55, Row Cals (too soon?), Rest

Wednesday: Dip Work and “Annie” 50/40/30/20/10 For Time of: Double Unders and Ab Mat sit-ups (No GHD)

Thursday: “Moore” AMRAP 20 Minutes, 1 Rope Climb 20′, 400m Run, Max Handstand Push-Ups

Friday: Power Clean Max 1

Saturday: Max Rounds in 15 Minutes with a buddy of: 3 Strict Ring to Chest False Grip Pull-ups, 5 Deadlifts 315/225, OR 3 Strict Pull-ups, 5 Deadlifts 315/225. Buddy’s can spot each other on the pull-ups as needed.

Saturday is like two different workouts depending on what your coaches want for you. The second with the strict pull-ups is best for scaling, horizontal banding is cool, and you can spot each other to ensure enough rounds.

OK! This weekend is the 5k Row we’ve been doing now for a few years. It’s held at Sunset School Park (17800 10th Ave NW Shoreline, WA 98177) it’s got a covered basketball area and is basically perfect for our needs for this event. If it’s clear you get a view of the Olympics while you row, it’s sweet. Dress WARM, it’s supposed to have a high of 40 degress and low of 28, which by 8am we’ll be closer to 28 than to 40 🙂

Sign-ups will in the gym as per usual, 8:00, 8:30, and 9:00am. Text a 5am’er to make sure you get your spot!

***NOTICE: Monday the 20th we’ll be closed in observance of Martin Luther King Jr. Day. Be rested for the 21st 🙂 ***

Workouts:
Monday: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 times through is 1. Do 5 Rounds with increasing weight.

Tuesday: Turkish Get-ups for Best 5 -then- Max Rounds in 20 Minutes of: Row 300m/225m, 20/14 Push-ups

Wednesday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups

Thursday: Muscle-ups Day: Practice. Some do 30 Muscle-ups for Time. Others develop specific strengths: false grip hangs, pull-ups, swinging, ring supports and dips etc. Or technical pieces, jumping MU’s, negatives, transitions etc.

Friday: Overhead Squat 1/10/1/20/1/30

Saturday: Row 5k

Kids Class Starts this weekend! Details are in the gym, this Saturday is the first class! It’s at Lynnwood, talk to Kayla!

This week is SKI WEEK! What that means is that really at any time (when the gym is open), you can come over and Ski 5,000 Meters! Joyous I know 🙂 It takes roughyl 20-25 minutes. Can be before, or after a workout, after class, before, whatevs. There will be a spot on the whiteboard specifically for it and you just add your name and time to the board when you finish. Easy!

5k Row Winter Event will be January 18th! Next Saturday. Same deal, load up, go to the park over there in Edmonds/Shoreline and smash it! I’m gonna do a better job organizing this for general comfort. There’s no helping that it’s cold out, but we’ll have some treats and coffee, a music situation that makes sense, and maybe an outdoor heating solution. There will be heats as per usual, we have about 15 Rowers (total between both gyms) in the mix we can use, so that makes about 3-4 heats hopefully I feel like 8-10am is a likely start time with heats every half hour. Sign-ups will be up in the gym when we get it together, don’t rush us 🙂 Be ready!

Workouts:

Monday: Snatch Balance x5 and then “Grace” 30 Clean and Jerks 135/95 for time.

Tuesday: Back Squat Max 5

Wednesday: In groups of 3, do rounds of: 12 GHD Sit-ups, 24 Wall Ball Shots 20-10’/14-9′, 36 Double Unders, each partner starts their round when the buddy before them gets to the Double Unders. Max Rounds as a Team in 20 minutes.

Thursday: Pull-up Work (Negatives, 5×5 Heavy, Pulldowns Etc.) and then 21-15-9 for time of: Hang Power Cleans 95/65 and Push-ups on the barbell

**I wanna try something new (to me) here: literally use the barbell for push-ups, same one as for the Cleans, it’s on the ground, put your hands on it and make the push-ups. YES the bar will want to spin and roll and be awful. Scale 1: is regular floor push-ups, I think knee push-ups of the bar won’t work.

Friday: For Time: Run 200m Rest 1 Minute, Run 400m Rest 2 Minutes, Run 800m Rest 4 Minutes, Run 1 Mile

Saturday: Teams of 3: Max Strict Pull-ups and Row Cals in 20 Minutes, 16 Alt. DB Snatches 50/35 Causes the teams’ rotation

Yay! Here we go again! Another trip around the sun 🙂

2025 Stuff:
Nothing really “NEW” exactly. A few new heroes to run, dates are shifted (as they do) which brings new days into the mix, summer 10k row date is already confirmed with CC 🙂

295 Workouts this year!! That’s a lot of training to be done! We’ll be keeping to a very similar schedule of closures, big days, holiday workouts, spring break renovation week, end of year closure etc. Big thanks for the break you guys, I’m sure you’re chomping at the bit to get back after it, likewise 🙂 There will be a few Saturdays where we’ll have a couple classes, because Lynnwood is hosting some powerlifting meets this year. Yippee!

Be ready for some new hero workouts and other modifications, it’s gonna be awesome 🙂

Workouts:

Thursday:(New Hero Workout) “Laura” AMRAP (with a Partner) in 21 minutes of: 30 Calorie Row, 20 Burpees Over Rower, 10 Power Cleans 155/105 – I think this is to be run like this: Kayla rows 15 cals, Stef rows her 15 cals, Kayla burpees over rower 10 times, then Stef makes her 10, then they “I go you go” back and forth on the power cleans. That let’s you go a little heavier, and is funner in general 🙂

Friday: (Modified from Years Past) “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Push-ups (these used to be burpees)

Saturday: Buddy Buddy Push Press 3 Rounds of 5×5: 65/45, 95/65, 125/85, 155/105, 185/125

Thanks so much everyone! This post will cover this week and next Monday. I sincerely hope that you are as blessed as I am with family and friends around this time of year visiting. If you’re taking a trip, safe travels, and I hope that wherever the planes, trains, and automobiles take you, you’re excited and able to relax and enjoy the season.

We’ll be closed from Tuesday the 24th opening up on Thursday the 2nd. Your coaches and I thank you for being so gracious with this time off to recover and recharge ourselves so we can be our best for you. As for workouts: I hope you walk (there I said it) with your family after meals and snacks. With cups of coffee, all bundled up and warm. If you’re bound and determined to not get too sore when we come back from this break: simply make 100 air squats every few days. It’ll work, trust me. Outside of that, don’t go fiending for reps around town or all over the internet. You’re a bad ass, take a few days.

Here’s to 2025!

Workouts:

Monday: Day 9: “Christine” 3 Round for time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Tuesday: Day 10: “Lynne” (kipping pull-ups!)
This’ll be my last 8:30am Class of the year, I hope to see you!

Wednesday: Day 11: Overhead Squat Max 3
This will be my last early AM classes of the year, I hope to see you!

Thursday: Day 12: 3 Rounds for Time of: 400m Run, 21 Burpees, 500m Row

Friday: Make-Up Day! OR Snatch Max Doubles
These will be my last PM classes of the year, let’s ROCK!

Saturday: “Nutts” For Time: 10 Handstand Push-Ups, 15 Deadlifts (250/175 lb), 25 Box Jumps (30/24 in), 50 Pull-Ups, 100 Wall Ball Shots (20/14 lb), 200 Double-Unders, 400 meter Run (with 45/35 lb plate)

Next Week:

Monday: Filthy 50’s

Days 5,6,7, and 8! Who’s still in!?

Schedule stuff for the end of 2024: we’re gonna close from Tuesday the 24th and re-open Thursday the 2nd. I know that there are some days where we probably “should” be open but it’s really disjointed to have a random day in between loads of closures and confusion. IF we decide to put together a few “Saturday-Type” days I’ll post that info here, so stay tuned. My sincerest wishes however are that you all take a proper rest from your training. Games athletes take about 3 weeks to a month OFF after the games. You guys train really hard week in week out (it’s impressive), and take only a few weeks vacation where you’re off in a year. ITS OK to take a rest. When we get back it’ll be 2025, you’ll be rested and feeling like you really want to workout (which is a good feeling) and your coaches will be invigorated and ready to help you Revive in 2025!

Workouts:

Monday: Day 5: “Jackie” For Time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups

Tuesday: Day 6: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Wednesday: Day 7: Badger TLCF as Rx’d: 30/20/10 of 800m Run, Squat Cleans and Pull-ups

Thursday: Day 8: Bench Press Max 3

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10