WOD

Bueller…Bueller? There’s a weight vest and some clothes in Lost & Found–are they yours? If unclaimed, they become official gym property *hahaha*!

Workouts!

Monday: 21 Toes to Bars, then 3 Rounds for Time of: Run 800m Forwards, run 200m Backwards – then 21 more Toes to Bars

Tuesday: “Grace” 30 Power Clean and Push Jerks 135/95 for time

Wednesday: 20-18-16…4-2 of Push-ups, and 2-4-6…18-20 of Pistols (Alternating) For Time

Thursday: 5 Rounds for time of: 7 Horizontal Ring Rows, 7 Ring Dips, 21 One DB Lateral Box Step Overs 50/35

Friday: Deadlift Max 3

Saturday: Buddy Buddy Front Squats 45/95/135/185/225/275 3 Rounds of 5×5

Hey y’all – Congrats on another Chad! You guys did GREAT–and hopefully you were challenged. Remember what you did and STEP it up next year…One fun thing to do, if you’re not doing it already, is to track any gains in power year over year. Here’s Jesse’s explanation:

• Total Weight = You + Vest or Backpack e.g. 165 + 20 = 185 (swear to god)
• Height of Step = 12” = 1, 16” = 1.33, 20” = 1.67 24” = 2 (you can break this down more if you want to for people, this math is hard for them)
• Number of Steps = How many steps did you do?
• Time in Minutes = Minutes . Seconds/60. e.g. 58:28 = 58 . 28/60 = 58.46, 49:55 = 49 . 55/60 = 49.91

Full Calculation: (Number of Steps x Weight x Height) / Time = Average Power

There’s an L1 Certificate weekend coming up in downtown Seattle! It’s such a great way to learn about the fundamentals and techniques behind CrossFit in a community setting, while gaining a greater appreciate for how Jesse programs and what our coaches do. Details and registration link here.

We’ve got a regular schedule this week but want to encourage members to plan social events if you want. Coffee after the Labor Day a.m. workout was so fun!

Workouts this week:

Monday: 2k Row Time Trial, Full GHD Run Down, Pistol Progression Work

Tuesday: 3 Rounds for Time of: 2 Bar Muscle-Ups, 2 Chest to Bar Pull-ups, 2 L-Pull-Ups, 22 Ab Mat Sit-ups, 22 Hollow Rocks, 22 Hang Power Cleans 75/55

Wednesday: 21-15-9 Handstand Push-ups, Box Jumps 24/20, Deadlifts 185/135

Thursday: Turkish Get-Up 1 RM with 1st KB and then with Barbell, L-Sit Fun House

Friday: “Jenny” AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run

Saturday: Three Rounds, add your Bikes together, ski’s together and row’s together. E.g. 2312/772/806 Bike 1 Minute :20 Second Rotate, Ski 1 Minute, :20 Second Rotate, Row 1 Minute, : 20 Second Rotate, 1 Minute Side Plank Right, :20 Seconds Rotate, 1 Minute Side Plank Left :20 Second Rotate, Rest 6:40

All right guys–this week is a doozy! Don’t forget that Monday is Labor Day and we’re on a holiday schedule–7 a.m. and 4 p.m. ONLY.

We will do Chad on Friday as our 9/11 Hero WOD in two blocks–5-9 a.m. and 4-6 p.m. If you’re doing the full 1000X steps, plan on arriving at least 75 minutes before the end of the block. Everyone will need some extra time to chat with Coach Dan or Coach Reilly about how to scale. You can do it weighted or unweighted, use a few weights rather than the box, scale your reps, etc. Jesse broke it down here a couple of years ago. Figure out a strategy to count your steps and don’t forget to drink electrolytes throughout. Regardless, show up and do what you can…it’s a burner.

Workouts:

Monday: “Nicole” Max Rounds/Reps in 20 Minutes of: Run 400m, Max Pull-ups

Tuesday: 26 Walking Lunges, 20 Air Squats, 14 Alternating Pistols, 8 Push Press 135/95 3 Rounds for Time

Wednesday: 7 Minutes for Max Rounds of: 7 Power Snatches 115/75, 7 Burpees Over Bar, L-Hang Fun House to Finish. SMASH IT.

Thursday: Like FGB: 3 Rounds for Reps/Calories of: Dips, Rowing, GHD Sit-Ups, DB Push Presses 35/20, KB Swings 53/36

Friday: CHAD

Saturday: Rest? Haha, Buddy Buddy Bench Press, 3 Rounds of 5×5 95/45, 135/65, 165/75, 185/85, 215/95

Hey Tugboats! Fall is here which means we have some fun events coming up–mark your calendars!

• This Thursday: Our 200th workout of the year! So…get in and get after it for the remaining ~99 workouts this year!
• Labor Day, Sept. 7: Holiday schedule, 7 a.m. and 4 p.m. classes only
• Sept. 11: Chad! We will have two blocks of time for the workout, 5-9 a.m. and 4-6 p.m.
• Oct. 11: Gym work day, 2-5 p.m.

Workouts!

Monday: 5 Rounds for Time of: 50 Step-Ups 24/20, 200m Run, 12 Ring Dips, if you got a 20-45lb vest, wear it!

Tuesday: 75 Double Unders, 21 Toes to bar, 30 Hand to Hand KB Swings 53/36, 15 Toes to bar, 30 Hand to Hand KB Swings 53/36, 9 Toes to Bar, 30 Hand to Hand KB Swings 53/36, 75 Double Unders

Wednesday: Push Jerk Max 5, Weighted Pull-up Max 5

Thursday: Max Rounds in 12 Minutes: 4 Hang Squat Cleans 155/105, 24 Walking Lunges, 4 Chest to Bar Pull-Ups

Friday: Trade Rounds with your Buddy: 1 Minute L-Sit, Row 250m, 3 Rounds then, 1 Minute Handstand Hold, Row 250m 3 Rounds then, 1 Minute Plank, 250m Row 3 Rounds

Saturday: Other Total – Overhead Squat, Bench Press (for Tyler!) and Clean

Tugs! Hope everyone is enjoying and savoring the last few days of summer before our teacher members go back to work (booooo) and our kiddos go back to school (yayyyy). I don’t know about you, but I’m looking forward to getting back to a “normal” rhythm of things, though I hate the fact that warm weather is leaving us!

Y’all have likely seen the announcement on the board: We are going to do quarterly gym work days, and the first one is Sunday, Oct. 11, 2-5 p.m. Tasks include blowing off the roof and the parking lot, getting the cobwebs in the ceiling corners, deep(er) cleaning, trimming ivy (David?), and fixes that are more than we can ask of Tom on a regular basis. We’ll have a list of things to do and things we’ll need folks to bring, and will finish off with a pizza party. Mark your calendars!

Workouts:

Monday: “Fight Gone Bad” 3 Rounds for Reps: 1 Minute at each station: Wall Ball Shots 20-10/14-9, Sumo Deadlift High Pull 75/55, Box Jump 24/20, Push Press 75/55, Row for Calories

Tuesday: 4 Rounds each for Time of: Row 650m, Accumulate 40 Seconds in an L-Sit, 20 Push-ups, rest!

Wednesday: Press for Max 1 and 1 Rep Max Strict Pull-up

Thursday: For Time: 15 Kipping Pull-Ups, 10 Strict Pull-ups, 5 Muscle-Ups, 1.5 mile Run, 5 Muscle-Ups, 10 Strict Pull-ups, 15 Kipping Pull-Ups

Friday: Farmers Walk Day! How Heavy can you go across the gym with? Maybe take it outside? Watch out Kim!

Saturday: Max Rounds in 20 Minutes of: 15 Double Unders, 5 Burpees and 1 Power Clean 155/105, trade rounds with your buddy for Max Rounds!

Mad props to all of you who showed up and WORKED your butts off on Saturday! And a HUGE thanks to C.C. and Kim, our hostesses with the mostest. Love this annual tradition of ours. Can’t wait to do it again next year and figure out a time to get a group pic with everyone!

Workouts:

Monday: 5 Rounds for Time of: 3 Bar Muscle-ups, 15 Sumo Deadlift High Pulls 95/65

Tuesday: “Nancy” 5 Rounds for Time of: Run 400m, 15 Overhead Squats 95/65

Wednesday: Drag Races: 12 Toe to Bars, 12 GHD Sit-ups, 12 Calories on Ski Erg

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

Friday: Clean Max 5

Saturday: For Time as a Team (Trade Turns): 20 KB Snatches R 44/26, 20 KB Snatches Left 44/26, 30 Deadlifts 135/95, 30 Med Ball Cleans 20/14, 30 Thrusters 65/45, 30 Wall Ball Shots 20/14, 20 Burpees, 30/20 Calories on the Rower